The significance of good mental health for sports coaches cannot be overstated, given the paramount importance of good health and general well-being for individuals, athletes, and the overall development of sports.

A sports coach is responsible for developing and training athletes to enhance their skills and prepare them for competition. These coaches bear substantial responsibilities, as nurturing raw talent is a complex and challenging endeavor. They devise strategic training programs that cater to the physical, mental, and emotional development of their athletes. Additionally, they play a crucial role in motivating athletes, inspiring self-discovery, and unlocking their potential. Furthermore, they assess athletes’ performance to identify areas for improvement.

Sports coaches possess essential skills that contribute to their effectiveness. These include extensive knowledge and experience in sports, a comprehensive understanding of the human body (anatomy), and the ability to effectively solve problems, communicate, and teach.

However, sports coaching is not without its challenges. Sports coaches face numerous stressors that can negatively impact their mental health and, consequently, their productivity, the performance of their athletes, and their overall well-being. These stressors include organizational threats, job insecurity, conflicts with other staff members, and limited opportunities for social interaction. These factors can lead to emotional distress and negatively affect their physical and mental health.

A sports coach should not overlook the significance of maintaining their mental well-being. It is crucial for them to prioritize their mental health and maintain a state of emotional and mental stability to effectively discharge their duties. By prioritizing their mental health, coaches can enhance their emotional resilience and mental stability, enabling them to support athletes in unlocking their full potential in sporting endeavors.

Maintaining mental and emotional stability also facilitates coaches’ ability to stay focused, remain motivated, and effectively manage challenging emotions during training or competitions.

To facilitate their mental recovery and enhance their performance, it is recommended that coaches seek guidance from certified mental health practitioners and experts as the need arises. Additionally, coaches should incorporate self-care activities into their routines to manage stressful and fearful moments that may potentially lead to traumatic experiences.

The Writer Coach Ebere Amaraizu holds certifications as a Certified Sports Coach and a Cognitive Behavioral Therapy (CBT) Coach. He is also an Olympic sports administrator and manager and an alumnus of the U.S. Government IVLP.

‘‘False beliefs, or delusions, and false perceptions, or hallucinations, are characteristic symptoms of schizophrenia’’: The Pontifical Academy of Sciences.

Values form the core of our personal and social identity, deeply influencing how we relate with others and fostering a sense of belonging and emotional grounding. Values are tested in the face of mistreatment, need, adversity and deprivation.

Identity refers to the understanding of who we are, our self-concept, and how we perceive ourselves in relation to the world. It includes our beliefs, values, roles, and experiences, all of which shape how we interact with others and make decisions.

WHY VALUES ARE IMPORTANT

• Values serve as a compass, guiding individuals towards a fulfilling life. They provide a sense of purpose and meaning, enabling people to make intentional decisions that align with their core principles.

• Beyond personal fulfilment, values play a crucial role in fostering meaningful relationships. They enable individuals to establish boundaries, establish healthy connections, and develop relationships that respect their self-worth.

• Furthermore, research suggests that individuals who adopt a value-based lifestyle tend to experience improved mental well-being. This is because values provide a framework for self-reflection and self-improvement, contributing to overall mental health and resilience.

• At the societal level, values contribute to harmonious interactions and the achievement of collective goals that may be challenging to attain individually. They foster a sense of unity and purpose, enabling societies to progress and thrive.

• In essence, values serve as a catalyst for personal growth, resilience, and the creation of a more fulfilling society. They empower individuals to shape their future and embrace their authentic selves, leading to a life of purpose and meaning.

BUILDING IDENTITY AND VALUES

The principles we hold dear, what we believe to be right or important, serve as a foundation for who we are. To build a strong identity, we must be clear about our values, as they influence our choices, actions, and the way we relate to the world. When we align our actions with our values, our sense of identity becomes stronger and more authentic.

HOW VALUES BUILD IDENTITY

Values act as the pillars that shape and reinforce our identity. When we prioritise certain values, such as honesty, compassion, or loyalty, these become defining traits in our identity. The consistency with which we live by our values solidifies our sense of self, giving us a clear understanding of who we are.

TYPES OF VALUES

There are various types of values that influence our identity. Some common categories include:

1. FAMILY VALUES:

Family values are the moral and ethical principles passed down from generation to generation, deeply rooted in tradition and culture. They shape how we view relationships, respect, and responsibilities within our close connections.

• RESPECT:

Respect is foundational in family values, teaching us to honour others' perspectives and roles, particularly those of elders, while maintaining dignity in our interactions.

• RESPONSIBILITY:

This value instils a sense of duty and accountability, whether in family life, work, or community.

• LOVE AND SUPPORT:

Family values emphasise emotional bonding and care, encouraging mutual support and understanding during difficult times.

2. PERSONAL VALUES:

Personal values are individually developed principles that guide our personal decisions and actions. Unlike family values, which we inherit, personal values evolve based on our experiences and reflections.

• INTEGRITY:

Integrity involves being honest and true to oneself, aligning actions with beliefs, and acting ethically in all situations.

• AMBITION:

This value reflects the drive to achieve goals, pursue success, and strive for personal growth.

• INDEPENDENCE:

Independence is the ability to make decisions and take actions autonomously, without being overly influenced by others.

Personal values help shape our unique identity, giving us a sense of direction and purpose. They allow us to navigate life's complexities with clarity and confidence.

3. CULTURAL VALUES:

These are shared beliefs and traditions within a community or society, guiding behaviours and worldview.

4. MORAL VALUES:

These concern principles of right and wrong, shaping ethical decision-making.

5. SPIRITUAL VALUES:

These involve beliefs rooted in faith or a higher purpose, shaping our sense of compassion and understanding of the world.

ARE IDENTITY AND PERSONALITY DIFFERENT?

While identity and personality are related, they are distinct concepts. Personality refers to the characteristics and traits we are born with or develop early in life, such as being introverted or extroverted. Identity, on the other hand, is shaped over time through our values, experiences, and decisions. While personality is more about behaviour, identity involves deeper aspects of belief and purpose.

KEY QUESTIONS TO REFLECT ON:

- WHO ARE YOU?

- WHAT DEFINES YOU?

- WHAT IS YOUR IDENTITY ROOTED IN?

- WHAT KEEPS YOU GROUNDED IN TIMES OF WEAKNESS?

Answering these questions helps clarify our values and reinforces our sense of identity. It is through self-reflection that we can better understand our inner selves and align our actions with our beliefs.

THE HEALING PROCESS

Identity and values are critical during times of struggle. When faced with difficulties or uncertainty, our values are put to the test and serve as a compass that helps us navigate challenges. Healing often begins with re-establishing our identity, recognising our strengths, and returning to the values that sustain us. As we reconnect with who we are and what we stand for, we find the resilience to overcome hardships and restore our mental health.

Travel anxiety occurs in the mind. It is very real and is also known as travel-related stress or travel phobia, refers to the heightened sense of worry, fear, or discomfort that some individuals experience when faced with the prospect of travelling. It can affect people at any point in their journey—before, during, or after travel. This form of anxiety can negatively affect a person’s mental health, impacting their ability to enjoy or even proceed with their trip and can even manifest with physical symptoms.

 WHY SOME PEOPLE MAY HAVE TRAVEL ANXIETY

People may experience travel anxiety for various reasons, often stemming from their fear of the unknown or concerns about potential risks associated with the trip. Local travel anxiety often stems from unique, localised challenges that travellers encounter. Here are some of the most common reasons:

ROAD ACCIDENTS: Fear of unsafe driving, poor road conditions, or vehicle breakdowns on poorly maintained roads.

KIDNAPPING AND CRIME: Concerns over personal safety, especially in areas with higher rates of crime or kidnapping.

UNLAWFUL HARASSMENT: Anxiety around the potential for unwarranted stops, questioning, or extortion from law enforcement while travelling.

COST OF TRANSPORTATION: Financial stress due to high or unpredictable travel costs, especially during peak travel times or economic instability.

FEAR OF THE UNKNOWN: Uncertainty about the destination, unfamiliar locations, whether one would get to their destination unscathed, and cultural differences.

FINANCIAL STRESS: The pressure of budgeting, expenses, or managing money during travel.

LOGISTICAL ISSUES: Worries about transportation delays, sudden flight changes and cancellations, unreliable transit schedules, or issues with directions and navigation.

SOCIAL ANXIETY: Discomfort in busy or unfamiliar spaces, especially when in congested areas.

PAST NEGATIVE EXPERIENCES: Prior experiences of delays, crime, or other traumatic and unpleasant situations may leave individuals about to travel having lingering anxiety.

 SYMPTOMS OF TRAVEL ANXIETY

Symptoms of travel anxiety can vary, often including:

1. RESTLESSNESS AND IRRITABILITY

2. TROUBLE SLEEPING BEFORE TRAVEL

3. RAPID HEARTBEAT OR SWEATING

4. STOMACH DISCOMFORT OR NAUSEA

5. AVOIDANCE OF PLANNING OR OUTRIGHTLY CANCELLING TRIPS

HOW TO OVERCOME TRAVEL ANXIETY

PLAN AND PREPARE AHEAD:

Research your route and destination thoroughly, check transportation options, and be aware of the safest routes and any high-risk areas, book accommodations in advance, make a packing list, and have a solid itinerary. Knowing these details and being well-prepared reduces the fear of the unknown, helps you feel more in control, can give you more confidence and reduces uncertainty.

PRACTICE RELAXATION TECHNIQUES:

Incorporate deep breathing, mindfulness, or light stretches to calm yourself before and during the journey. These can help manage stress responses and keep your mind focused on the present.

POSITIVE SELF-TALK:

Challenge negative thoughts by reminding yourself that you are capable of handling any situation that may arise and that travel can be a positive experience. Reframing travel as an opportunity rather than a threat can help reduce anxiety.

 LIMIT CAFFEINE AND SUGAR:

Opt for water or herbal teas to stay hydrated and reduce stimulants that can elevate anxiety.

TAKE BREAKS AND MOVE YOUR BODY:

Physical activity helps reduce anxiety, so make sure to include light exercise in your routine before and during travel. Whether it’s stretching, walking, or doing light yoga, movement releases tension and helps improve mood.

SEEK SUPPORT FROM FRIENDS, FAMILY, OR PROFESSIONALS:

Talking to someone who understands your concerns can be immensely helpful. Reach out to supportive friends or family members. If travel anxiety significantly impacts your daily life, consider speaking to a mental health professional for additional support and strategies.

START SMALL:

If travel anxiety is severe, consider starting with small trips close to home. Gradually increasing the distance and complexity of your trips can help desensitise you to the stress of travel over time.

CREATE A COMFORT KIT:

Bring a small kit with essentials that bring comfort, such as snacks, water, headphones, and a relaxing playlist. Having these on hand can help calm your nerves throughout the journey.

FOCUS ON THE POSITIVE EXPERIENCES:

Shift your focus from the potential problems to the joys of travel. Embrace the opportunity to see new places, meet new people, and create memories. Focusing on the positive aspects of travel can counterbalance anxiety.

CONCLUSION:

Travel anxiety is common and can present real challenges, but it doesn’t need to hold you back from reaching your destination. By understanding and preparing for your specific triggers and utilising coping techniques, you can learn to manage this anxiety effectively thereby improving your mental health. Remember, travel is about discovery—not only of new places but also of your own resilience and capacity for growth. You will discover new places and find comfort in your own capabilities. Take each journey step by step, knowing that each trip strengthens your confidence and skill for navigating future travel.

Menstrual depression refers to the emotional and physical symptoms that occur before or during menstruation. It can lead to intense mood swings, irritability, anxiety, sadness, and other debilitating symptoms that interfere with daily functioning. Premenstrual dysphoric disorder(PMDD) is the clinical diagnosis for severe menstrual depression, and it can affect a woman’s mental health, relationships, and overall quality of life.

COMMON SYMPTOMS:

• INTENSE MOOD SWINGS: Extreme irritability, sadness, or anger.

• HEAVY FATIGUE: Persistent tiredness that doesn’t improve with rest.

• ANXIETY: Increased stress or nervousness, often without a clear cause.

• PHYSICAL PAIN: Cramps, headaches, and muscle aches.

• SLEEPING TROUBLES: Difficulty falling or staying asleep, or sleeping excessively.

• APPETITE CHANGES: Overeating or lack of appetite.

IMPACT ON A WOMAN’S LIFE

• SOCIAL ISOLATION: Women may feel disconnected from family, friends, and colleagues due to mood swings or physical discomfort.

• WORK IMPACT: Difficulty concentrating or completing tasks, affecting job performance.

• RELATIONSHIP STRAIN: The emotional toll can strain personal relationships, causing misunderstandings and conflicts.

CULTURAL STIGMA:

In many cultures, menstruation is stigmatised, often viewed as a taboo subject. Women experiencing menstrual depression may be told to avoid certain activities, attend certain places, or keep their condition hidden due to societal beliefs about menstruation. This cultural stigma can intensify feelings of isolation and shame, making the mental and emotional impact of menstrual depression even more challenging to cope with.

MANAGING MENSTRUAL DEPRESSION:

• MAINTAIN A HEALTHY LIFESTYLE: Balanced nutrition, regular exercise, and proper sleep can help reduce symptoms.

• PRACTICE STRESS MANAGEMENT: Techniques such as meditation, yoga, or deep breathing can help manage anxiety and irritability.

• BUILD A SUPPORT SYSTEM: Having a strong network of friends, family, or support groups can provide much-needed understanding and encouragement.

• EDUCATE OTHERS: Raise awareness about menstrual health to combat stigma and create more supportive environments for women.

Rivalry and a lack of compassion in our society are often the result of Narcissistic Personality Disorder (NPD). A classic example of this can be found in the Bible, where King Herod murdered all boys two years and under in his kingdom while attempting to kill Jesus Christ. He had requested the wise men to find the exact location of the new king and inform him so that he could worship him as well, intending to kill him. After his deception was revealed to the wise men by God, he became enraged when they failed to return and used the state’s agencies to murder children so that he would remain the sole ruler.

Narcissistic Personality Disorder (NPD) is a behavior and a mental health condition characterized by an unreasonably high sense of self-importance. Studies have shown that individuals with NPD typically require and seek excessive attention and desire to be admired solely by others. Furthermore, research indicates that such individuals may lack the ability to comprehend or empathize with the feelings of others, which is counterproductive to the promotion of a compassionate society.

Narcissistic Personality Disorder (NPD) involves a pattern of self-centered, arrogant thinking and behavior, particularly with regard to a lack of empathy. It also entails a disregard for the feelings of others and an excessive need for admiration. Instead of caring for others, showing compassion, and creating positive community impact, individuals with NPD prioritize seeking attention and admiration. Studies have demonstrated that individuals with NPD are prevalent in various aspects of human endeavors, posing a threat to the progress of a progressive society because they are inherently self-centered and arrogant, always preoccupied with themselves and seeking admiration.

When an individual with Narcissistic Personality Disorder (NPD) experiences intense jealousy and perceives you as a threat, they may initiate a smear campaign to damage your reputation. Research conducted by neurological brain behavior experts suggests that the primary objective of such a campaign is to isolate and disparage their opponent, regardless of their familial or professional relationships. This strategy aims to prevent the opponent from raising concerns, thereby undermining their credibility.

Cognitive Behavioral Therapists caution that individuals who accept the smear campaign without considering the opponent’s perspective have never been on their side. Such individuals often harbor negative feelings towards the person involved.

The primary motivation behind the smear campaign is the narcissist’s fear of exposure. Narcissists are aware of their wrongdoing and seek to conceal it. Individuals with NPD recognize their malicious, abusive, and manipulative tactics and resort to smearing others to regain control.

When a narcissist perceives a loss of control, they redirect their efforts towards manipulating the narratives surrounding their opponent’s reputation.

Does the person with Narcissistic Personality Disorder (NPD) experience any negative effects? 

In essence, every action has a corresponding consequence, which may leave the individual with Narcissistic Personality Disorder (NPD) in a state of regret and depression. This behavior causes worry, stress, and a lack of peace of mind for the person with such a disorder. They are never fully satisfied and consistently lose competent men and women around them. If left untreated and addressed through therapy, the person with NPD can increase the likelihood of developing other mental illnesses and disorders.

We are all called to love one another and to be our brothers’ keepers. Let us increase the love, concern, and empathy for one another and for a compassionate society.

For further information about how individuals with Narcissistic Personality Disorder (NPD) affect those around them, please refer to the following: https://www.copeandlive.foundation/blog/narcissistic-mother

Self-awareness is paramount to cultivating a positive mindset. It enables individuals to comprehend their true selves and the underlying reasons for their behaviors. Moreover, self-awareness fosters improved interpersonal relationships and promotes positive behavioral patterns. Ultimately, self-awareness can contribute to personal growth and mastery of life.

However, it is essential to consider the following factors that can hinder self-awareness and hinder personal growth:

Ego:

Excessive self-importance can distort reality, leading to overestimation of abilities and worth while underestimating the effort required for goal achievement.

Envy:

Envy can have detrimental effects on emotional, mental, and physical well-being, causing feelings of unfairness, inadequacy, and defectiveness.

Anger:

Anger can hinder progress and manifest in increased anxiety, high blood pressure, headaches, and subsequent changes in mood and cognitive function.

Ignorance:

Lack of knowledge can hinder self-awareness and prevent individuals from making informed decisions.

Fear:

Fear is a formidable adversary that can prevent individuals from seizing opportunities.

Self-awareness empowers individuals to recognize and understand the impact of emotions on their health and well-being. It encourages self-discovery and the unlocking of potential, while simultaneously preventing individuals from hindering their own growth due to fear of leaving their comfort zones. It is crucial to prioritize mental health and maintain a healthy brain. Ultimately, life is for the living, and mastering life leads to happiness and well-being.

A certified Child psychologist and emotional intelligence Life coach, Mrs. Uzoamaka Nwachukwu, commended the efforts of Amaraizu Mmesoma on her academic achievements, which were unveiled during the federal University of Technology Owerri’s recently concluded convocation ceremony held on December 6, 2024.

Mrs. Nwachukwu, who is also the Co-Founder of Cope and Live Mental Health Awareness Foundation, made this remark on Friday, December 20, 2024, during the review of the organization’s action plan for the year about to end, 2024 and the upcoming year 2025.

During the annual meeting organized by Cope and Live Mental Health Awareness Foundation, Miss Amaraizu Mmesoma was recognized and appointed as an Ambassador to Cope and Live Mental Health Awareness Foundation, tasked with inspiring younger individuals, particularly girls, to achieve greater gender strides in academics and all fields.

Expressing her elation and admiration for Amaraizu Mmesoma’s academic excellence, Mrs. Nwachukwu, who is also a mother and woman, emphasized the significance of this achievement. She underscored that this recognition should be celebrated and promoted by all women.

“We are delighted to celebrate the remarkable achievements of Mmesoma Amaraizu, the recipient of the Overall Best Graduating Female Student Award from Federal University of Technology Owerri (FUTO). She has been recognized as the best graduating female student faculty of Engineering and the best graduating student in Mechanical Engineering at FUTO, with an exceptional CGPA of 4.73 on a 5.0 scale, accompanied by first-class honors in Mechanical Engineering.

Mmesoma’s remarkable accomplishments extend beyond her academic achievements. She has been awarded five undergraduates awards, a testament to her unwavering dedication and resilience.

The Cope and Live Mental Health Awareness Foundation has acknowledged Mmesoma’s remarkable feat and commended her for her resilience. Her achievements serve as an inspiration to all female students, encouraging them to strive for excellence and mental well-being” she said.

Chief Sir Barr OAU Onyema of Akpaga Ikenga Chambers, and Advisor to the Cope and Live Mental Health Awareness Foundation, expressed his admiration for Mmesoma, describing her as a model who can positively influence other females and contribute significantly to society. He expressed his pride in being a part of this historic moment and acknowledged her intelligence, articulation, and brilliance.

Mmesoma expressed her gratitude to God for His infinite mercy and grace. She also expressed her sincere appreciation to her parents, whom she described as role models. She acknowledged their unwavering commitment, guidance, and discipline, as well as the values they instilled in her. Mmesoma emphasized the importance of discipline, determination, and dedication, and expressed pride in their unwavering support. She also extended her gratitude to her siblings and friends, acknowledging their positive influence on her journey.

Caring for our brain has become paramount due to its significance and role in achieving holistic well-being. Humans are composed of the body, soul, and spirit, which interact through cognitive, affective, and psychomotor frameworks. The brain plays a pivotal role in these interactions, as all internal communications in humans are mediated by neurotransmitters and the central nervous system (CNS).

The brain, located within the skull, regulates all physical functions of the human body. Expert records indicate that the brain is the most intricate organ in the body, comprising approximately 86 billion active neurons that interact to form circuits and exchange information. The brain is divided into three main parts: the cerebellum, cerebrum, and brainstem.

Without the brain, our ability to think, feel, and engage in physical activities would be severely compromised. It is a vital component of the CNS, serving as the central hub for gathering, organizing, and disseminating information throughout the body. Additionally, the brain controls the body’s functions by integrating sensory information and directing motor responses.

Memory and the Brain

Memory refers to how our brain processes and stores information. The information stored in our memory, a component of the brain, can be retrieved at any time. It also involves the recall of stored information in the desired sequence. Furthermore, the brain supports the functions of the mind, including thinking, feeling, and engaging in psychomotor activities.

Studies have demonstrated that a significant portion of the population neglects their brain health, leading to various brain damages and mental illnesses that profoundly impact overall brain function. Neglecting brain care can cause substantial damage to the brain, resulting in reduced alertness and consciousness, alterations in cognitive abilities, and difficulties in performing normal functions related to movement, memory, emotions, and heartbeat. These issues pose serious challenges to humanity.

Numerous factors contribute to brain damage, including insufficient oxygen, certain diseases, traumatic situations associated with severe negative incidents and shock, and excessive alcohol consumption. Alcohol can cause brain atrophy and interfere with brain cell function and longevity. Additionally, lack of proper rest, insufficient sleep, and nutritional deficiencies can contribute to brain damage. Furthermore, severe infections around the brain can lead to amnesia (memory loss). According to the U.S. National Institute of Neurological Disorders and Stroke, symptoms of a mild brain injury may include confusion and difficulty with memory and concentration.

The brain is the cornerstone of our actions and behaviors in life. A healthy brain promotes good concentration and active memory. However, the mind is the intricate network of thought processes and consciousness that emerges from the neurological activity of the brain.

According to Nurse Kelsey Kidd, a nurse practitioner in neurology in Mankato, Minnesota, there are several strategies to maintain brain health, including regular exercise, adequate sleep, improved diet, mental stimulation through activities like playing or writing therapies, puzzles, singing, and dancing, social engagement, maintaining healthy blood vessels through increased physical activity, diet, and reduced sodium consumption to lower blood pressure and cholesterol, and avoiding smoking and alcohol. The manner in which we care for our brains by identifying and managing factors that can lead to negative emotions or vulnerability determines our mental and emotional well-being. By prioritizing our mental health, we contribute to a more sustainable and compassionate society.

Coach Ebere Amaraizu is a certified cognitive behavioral therapy (CBT) professional and U.S. IVLP Alumni. Additionally, holds the position of chairman of Rangers International FC Foundation and Lead Consultant for Cope and Live Mental Health Awareness Foundation.

Unlocking your potential demands significant emotional and mental stability. However, the most crucial aspect and the initial step is self-awareness. Self-awareness guides you in discovering your true self and potential. It assists you in comprehending your fears, worries, anxiety, and other distracting elements such as procrastination, shyness, people-pleasing attitude, low esteem, and low energy that tend to hinder your passion. Self-awareness exposes you to the knowledge of therapeutic approaches that enable you to overcome your worries, anxieties, disappointments, and transform them into strength. Moreover, it dispels fears surrounding stepping outside your comfort zone.

It is essential to consider your mindset, thoughts, anxieties, and worries that you must overcome. The negative mindset of “I cannot” can be an impediment to unlocking your potential. Never give up and say, “I cannot”. Rather you can always ask yourself, “How can I?”

-Coach Ebere Amaraizu, CBT Coach, U.S. IVLP Alumni

According to the International Association of Chiefs of Police and other stakeholders, mental health concerns such as anxiety, depression, stress, and post-traumatic stress disorder (PTSD) have been identified as prevalent issues among law enforcement officers worldwide, including in Nigeria.

The mental well-being of officers significantly impacts their performance at work, particularly in critical aspects of public safety, such as making quick and effective decisions under pressure.

COPE & LIVE MENTAL HEALTH AWARENESS FOUNDATION EXPRESSES OPTIMISM ON POSITIVE OUTCOMES ON PARTNERSHIP WITH CAPIO ON HEALTH CARE INTERVENTIONS FOR CUSTODIAL CENTRES

On November 12, 2024, the Executive Director of the Cope and Live Mental Health Awareness Foundation, Reverend Chukwudiebube Nwachukwu, expressed optimism about the positive outcomes that will arise from the partnership with the Carmelite Prisoners Interest Organization Nigeria (CAPIONG) on Health Care Intervention For Enugu Custodial Centres. This expression was made in response to the health care intervention shortly after a project planning meeting with the project team members was held in the conference room of CAPIONG’s Bent Lane office, GRA Enugu.

According to Reverend Nwachukwu, the project outlines holistic health care interventions that are supported by psychosocial engagement and medical outreaches. It is anticipated that these interventions will yield desired results by improving the general well-being and existence of inmates.

He commended the efforts of CAPIONG for their significant strides in health care interventions for custodial centers in Enugu, which will commence in January 2025. It was gathered that the partnership team with CAPIONG includes medical professionals, pharmacists, and mental health professionals/counselors from the Cope and Live Mental Health Awareness Foundation.

In life, we occasionally encounter challenges that prompt us to respond in a manner that either yields positive outcomes or otherwise. Sometimes these challenges leave us with emotional scars, worries, fears, and stress, which hinder our self-discovery. Self-discovery entails comprehending our true selves, encompassing our identity, capabilities, and contributions. It also involves unlocking our potential by recognising our true selves and our strengths and weaknesses.

Unlocking potential encompasses various aspects, including developing our inner selves by understanding our true selves and our capabilities (mental and emotional stability). It also involves improving our physical well-being through exercise, balanced nutrition, and adequate sleep. Additionally, it involves cultivating positive habits that align with our goals, setting objectives, embracing challenges that step outside our comfort zones, and learning from failures.

However, fear, worries, and anxiety can create elements of panic and hinder our ability to unlock our inherent potential. For instance, the fear of certain events that may disrupt our current circumstances (our comfort zone) and lead us to uncomfortable situations. We must overcome fear, worry, and anxiety to develop the courage to transform our vulnerability into strength and positivity. Furthermore, we recognise that our comfort zone may not contribute to our growth, but our uncomfortable zones can yield positive results. The earlier we acknowledge that coping is an inherent aspect of life, the better equipped we are to navigate challenges and achieve our goals.

Persistent fear hinders us from realisation of our potential as we may perceive our current circumstances as sufficient for comfort. In Genesis Chapter 12, verses 1-2, an account is provided of Abraham’s departure from his comfort zone, leading to an extraordinary blessing.

Fear enslaves our minds, preventing us from unlocking our full potential. It also weakens our immune system and can cause cardiovascular damage. Fear can trigger ulcers, decrease fertility, and accelerate aging and premature death. Additionally, it can damage specific brain regions, disrupt emotional regulation processes, and lead to various mental health challenges, such as fatigue, clinical depression, and post-traumatic stress disorder (PTSD).

Coping with fear necessitates self-awareness, which educates us about negative emotions and their impact on mental well-being. Remember, life is for the living. Discover your true self today, overcome your worries and fears, and recognise opportunities in challenging moments. When you focus solely on the difficulties, you will encounter more challenges. Conversely, when you conquer worries and fears, you will perceive opportunities in every obstacle. Unleash your potential by venturing beyond your comfort zone and confronting your fears. Seek professional help from a mental health professional or counsellor for a holistic approach to well-being.

The author, Coach Ebere Amaraizu, is a U.S. IVLP Alumni and a certified Cognitive Behavioural therapy (CBT) coach.

Alone time is not just an indulgence; it is an essential part of maintaining mental health and overall well-being. In today’s fast-paced world, many people forget the value of spending time with themselves, away from the demands of work, family, and social obligations. This article explores why alone time is crucial and how it can significantly impact mental health.

WHY IT MATTERS

Studies show that people who regularly set aside time for themselves experience lower levels of stress and improved mood. Being alone doesn’t mean being lonely. Alone time is about reconnecting with oneself, processing thoughts, and finding inner peace. It allows individuals to recharge, refocus, and gain clarity, ultimately boosting creativity, self-awareness, and emotional resilience.

IT’S OK TO PLAN TO DO NOTHING

One of the most underrated truths is that it’s perfectly fine to plan to do absolutely nothing. Embracing stillness is a powerful act of self-care. When you take intentional breaks without the pressure to be productive, you grant your mind and body the space to rest and rejuvenate. This simple habit can prevent burnout and improve mental health over time.

WHAT TO DO DURING YOUR ALONE TIME

Alone time doesn’t have to be structured or complicated. Here are some activities to consider that can enhance your mental health:

• MEDITATION:

Helps calm the mind and increase awareness.

• SIT DOWN AND LISTEN TO CALMING MUSIC:

Reduces anxiety and elevates mood.

• BREATHE DEEPLY:

Simple deep breathing exercises can lower stress levels.

• PRACTICE MINDFULNESS:

Be present in the moment and observe your thoughts without judgement.

• TAKE A NATURE WALK:

Enjoying the outdoors can boost both physical and mental well-being.

• PLAY WITH KIDS OR PETS:

Engaging in playful activities can bring joy and lighten your heart.

• CLOSE YOUR EYES AND LIE DOWN:

Resting your body helps reset your mind.

• HUM OR SING:

This produces endorphins and enhances your mood.

FINDING YOUR PEACE

Alone time is a personal experience, so tailor it to what makes you feel at ease. Whether it’s praying, journaling, reading, or just lying in silence, the goal is to find what renews your spirit. Regularly taking these moments for yourself fosters better emotional regulation and a stronger connection to who you are.

CONCLUSION

Alone time is not a luxury; it is an essential investment in your mental health. It is okay to plan to do nothing and simply be. Prioritise your moments of solitude, embrace stillness, and engage in activities that nourish your soul. The benefits you gain will ripple into every aspect of your life, enhancing not only your mental health but your overall happiness and fulfilment. Try and practice this for just 15 minutes a day.

#treasureyourmentalhealth

Imagine your life as a wheel, with each spoke representing a different aspect of your life. When all the spokes are balanced, the wheel turns smoothly, leading to a more harmonious existence. If one or more spokes are out of alignment, the wheel becomes uneven, affecting the overall quality of your life.

The Wheel of Life is a visual imagery used to evaluate different aspects of an individual’s life. It represents personal growth and helps individuals achieve a balanced lifestyle by highlighting areas that need more focus and improvement.

Paternity fraud is a situation where a man is misled into believing he is the biological father of a child when, in fact, he is not. This can happen deliberately or unintentionally, but regardless of how it comes about, the implications for the man, the mother, the child, and the entire family are profound. This form of deception touches not just the fabric of trust within a relationship but also has lasting emotional and psychological consequences for everyone involved.

THE FATHER'S SHOCK AND ANGER

One of the most devastating effects of paternity fraud is felt by the father. The man who has been raising a child, thinking he is the biological father, may experience profound emotions when the truth is uncovered.

The key emotions and effects the father may experience include:

• Shock

• Anger

• Betrayal

• Insecurity

• Self-doubt

• Identity crisis

• Depression

• Anxiety

• Paranoia

• Isolation

• Self-destructive behaviour

The father’s sense of identity as a father may crumble, and his emotional investment in the child and family may feel shattered. As a result, he might experience depression, anxiety, or even self-destructive behaviour, such as substance abuse or violent outbursts. His ability to trust his partner or others in the future may also be deeply impacted.

THE WIFE'S SECRET FEAR

For the wife, who has either knowingly or unknowingly deceived her husband, the weight of carrying such a secret can take a profound toll on her mental health.

The key emotional effects on the wife include:

• Guilt

• Fear

• Chronic stress

• Shame

• Emotional exhaustion

• Depression

• Physical symptoms(headaches, insomnia, etc.)

• Emotional withdrawal

The wife’s constant fear of being exposed can lead to chronic stress and even emotional exhaustion, which may affect her ability to interact with her family or maintain her well-being. Over time, this emotional burden may result in distant and cold relationships with her spouse and children, as guilt consumes her.

THE CHILD'S PAIN AND CONFUSION

Paternity fraud doesn’t only affect the parents; the child also experiences emotional turmoil upon discovering that the man they thought was their biological father is not.

The key emotional effects on the child include:

• Betrayal

• Confusion

• Rejection

• Trust issues

• Abandonment

• Self-worth struggles

• Emotional withdrawal

• Anxiety

• Depression

The child may feel betrayed and confused, leading to trust issues with not just their parents but with others around them. They may feel rejection and a diminished sense of self-worth, causing them to emotionally withdraw from their family and friends. This may result in depression, anxiety, and long-term mental health struggles.

IMPACT ON THE FAMILY UNIT

The revelation of paternity fraud can have a ripple effect throughout the entire family. Relationships once built on trust may break down, leading to:

• Trust breakdown

• Conflict

• Blame and resentment

• Separation and divorce

• Family fragmentation

RECOMMENDATIONS

With the help of therapy, the family may choose to seek honesty, healing, and reconciliation. This requires a commitment to forgiveness, open communication, and rebuilding trust over time. Children, too, need support to process their feelings and regain a sense of emotional security.

Loneliness is a silent storm that insidiously chips away at our well-being. It is the feeling of being alone, often in the midst of people. It can deeply impact our mental health, leading to severe emotional distress and long-term psychological harm. Loneliness can be deadly. Let’s explore the devastating effects of loneliness on mental health and why we should never choose isolation as an option. Loneliness is not reserved for the old alone. Infact, recent studies show that “young adults have the highest rates of loneliness, with 27% of people ages 19 to 29 reporting feeling very or fairly lonely” - (CNN, The loneliness epidemic: Nearly 1 in 4 adults feel lonely, new survey finds, 24th October 2024).

HOW LONELINESS AFFECTS MENTAL HEALTH

Loneliness is not just an emotional state, it can be physically painful, too. Studies have shown that chronic loneliness can increase stress levels, weaken the immune system, and lead to depression and anxiety. When people feel lonely, their minds begin to spiral into feelings of worthlessness and despair, which can result in a decline in overall mental health. Left unchecked, loneliness can trigger deeper issues like social anxiety, fear of rejection, and even suicidal thoughts.

WHY WE SHOULDN'T CHOOSE TO BE LONELY

Choosing to isolate yourself can be a dangerous coping mechanism. While solitude can sometimes be healthy for self-reflection, prolonged loneliness can turn into an emotional prison. When we isolate ourselves, we deny the human need for connection, warmth, and support, which are vital for emotional well-being. Loneliness makes us vulnerable, leading to negative thoughts that can harm our mental health. It's important to remember that no one thrives in isolation; we all need meaningful relationships to stay mentally strong.

WHY ARE MOST PEOPLE LONELY?

Many people find themselves in lonely situations due to various reasons:

• SOCIAL MEDIA ILLUSION:

In today’s digital world, people often replace real human connections with social media interactions, which can deepen feelings of loneliness.

• FEAR OF REJECTION:

Some avoid relationships or connections because they fear being judged or rejected by others.

• PAST TRAUMA:

People who have been hurt or betrayed in the past may struggle to trust others, choosing to remain emotionally distant.

• MENTAL HEALTH STRUGGLES:

Anxiety, depression, or other mental health issues can push people away from social settings, making it difficult to connect with others.

HOW TO OVERCOME LONELINESS

Overcoming loneliness requires taking steps toward reconnection:

• REACH OUT:

Don’t be afraid to reach out to friends or family, even if it’s just for a small chat. Sometimes, a simple conversation can help break the feeling of isolation.

• JOIN A COMMUNITY:

Engage in activities that interest you, whether it’s joining a club, attending social events, or participating in group activities. Being around others can help build a sense of belonging.

• PRACTICE SELF COMPASSION:

Be kind to yourself and understand that loneliness is a part of the human experience. Remind yourself that everyone feels lonely at times, and it’s okay to seek help.

• PROFESSIONAL HELP:

If loneliness is overwhelming, consider speaking to a therapist or counsellor who can guide you through coping mechanisms and help rebuild your emotional connections.

• SHOW LOVE TO PEOPLE:

You never know who is lonely. The chatterbox in a group might be the most lonely in the group.

BREAKING FREE FROM LONELINESS

No one deserves to suffer in silence. Loneliness can feel like a deep pit, but the key to climbing out is reaching for the hands of those around you. Real human connection (not social media), is powerful and healing, and with effort and patience, you can move away from the shadow of loneliness. Choose connection, not isolation; it's a lifeline for your mental health. #treasureyourmentalhealth

Gender based violence (GBV) is violence that is targeted at women or men because of their sex and/or their socially constructed gender roles. It is any harmful act that results in, or is likely to result in physical, sexual or psychological harm or suffering to a girl, boy, man or woman on the basis of their gender.

Basically GBV may take many forms for instance it could be Domestic, Physical, Sexual, Psychological, Emotional or Economic violence.

Let us look at each of these forms in brief:

Domestic Violence:

This consists of a variety of abusive acts, occurring in multiple episodes over the course of the relationship. Some episodes consist of a sustained attack with one tactic repeated many times (e.g., punching), combined with a variety of other tactics (such as name calling (like dull), threats, or attacks against property). Other episodes consist of a single act (e.g., a slap, a “certain look”) Mostly common in the same household.

PhysicalViolence:

This may include spitting, biting, shaking, pushing, throwing, slapping or beating (with open or closed hand), punching, burning, and/or use of weapons (e.g., household objects, knives, guns) against the survivor. The physical assaults may or may not cause injuries.

Sexual violence:

It can take many forms and take place under very different circumstances. A person can be sexually violated by one individual or several people (e.g. gang-rapes); the incident may be planned or a surprise attack. Although sexual violence occurs most commonly in the survivor's home (or in the perpetrator’s home), it also takes place in many other settings, such as the workplace, at school, in prisons, cars, on the streets or open spaces (e.g. parks, farmland). The perpetrator of a sexual assault may be a mate, a friend, a family member, an intimate partner or former intimate partner, or a complete stranger, but more often than not, is someone known to the survivor. Common example of this may include Non-consensual touching and seduction or sexual harassment by superior or vice versa.

Note that:

• In Nigeria seven percent of women age 15-49 report having experienced sexual violence at least once in their lifetime.

• According to 2013 NDHS shows about 3.7 percent (795 women) report experienced sexual violence in Sokoto State alone.

Psychological Violence:

Example of such violence in the public places includes the isolation of young women or men who do not act according to traditional gender roles. Isolation is not only used by peer groups, but even responsible adults – such as teachers and sports coaches. Most typically, isolation means exclusion from certain group activities, community engagements, festivities etc. It can also include intimidation, threats to “harm” by means or words e.g. “I’m going to kill you,” “No one is going to have you,” or with actions (e.g. displaying weapons, hostage taking, suicide attempts). It could also be through the use of children. Some abusive acts are directed against or involve children in order to control or punish the adult victim. A perpetrator may use children to maintain control over his partner by threatening to take children away from her/him, involving her/him in long legal fights over custody, or kidnapping or taking the children hostage as a way to force the survivor’s compliance.

EmotionalViolence:

It takes a form of a tactical of control that consists of a wide variety of verbal attacks and humiliations, including repeated verbal attacks against the survivor’s worth as an individual or role as a parent, family member, friend, co-worker, or community member. It may also include humiliating the victim in front of family, friends or strangers. Perpetrators may repeatedly claim that survivors are crazy, incompetent, and unable “to do anything right, you are not capable of being a husband; I regretted having you as a wife” etc.

Economic Violence:

Perpetrators control survivors by controlling their access to resources: time, transportation, food, clothing, shelter, insurance, and money. It does not matter who the primary provider is or if both partners contribute. S/He may actively resist the survivor becoming financially self-sufficient as a way to maintain power and control. Conversely, S/he may refuse to work and insist that s/he support the family.

Factors causing GBV:

The factors are many, but below are the major ones:

• Societal, cultural-related reasons

• Ethnicity and differences

• Disabilities and social status

• Structure and bureaucratic systems

• Lack of communication

The Consequences of GBV

Most identified consequences of Gender Based violence are:

1. Physical health consequences

2. Psychologically health consequences

3. Academic consequences

4. Socio-cultural effects

5. Unwanted pregnancy

6. Sexually transmitted infections

7. Depression

8. Anxiety

9. Death/Suicide/murder

10. Stigmatisation

11. Physical injuries

Responses:

These are some of the responses to addressing issue of GBV:

1. Medical services especially where there is physical injury or harm

2. Legal and security services

3. Mental health and psychosocial support

4. Livelihoods

Prevention:

GBV infringes upon the right of an individual and also violates other fundamental human rights, predominantly those of the rights of the individual to human dignity and personal integrity. Therefore the following solutions were suggested:

1. Encourage reforms that strengthen gender equity in the overall government system, for example interventions that include gender perspectives and tools in designing and development of government programs and activities. This should include the development and implementation of policies and action plans on how to address all types of violence, including GBV, to specifically foster a safe and discrimination free society.

2. Create a gender aware counselling system that gives effective support to victims/survivors of GBV.

3. Improve safety at public places such as schools, hospitals, markets and on the way including establishing a safe and violence-free environment by improving infrastructure such as transportation, separate sanitation facilities and improved lightening.

4. Improve the performance of Legal System to be able to respond to GBV issues timely and comprehensively.

5. Involve local communities, religious, traditional and political leaders as well as other CBO’s to not only change attitudes and behaviours at the societal level, but also assure that perpetrators are held accountable for their actions and get appropriate punishment they deserved

6. Support group education combined with community mobilisation. These interventions usually provide training on topics like masculinities, gender and GBV to adolescents who in turn mobilise others through different community events.

7. When GBV does occur, there should be clear, safe and accessible procedures and mechanisms in place for reporting incidents, assisting victims and referring cases to the appropriate authorities. Responses to GBV should ensure the availability of easily-accessible, confidential reporting mechanisms, healthcare services including counselling and support, and referral to law enforcement.

Social isolation refers to the absence of regular social interactions and relationships with others. It can result from physical barriers such as the remoteness of one’s dwelling or workplace.

Whether intentional or unintentional, social isolation can hinder our ability to connect with the world around us, silencing our voices and limiting our interactions with others. It prevents us from experiencing the joy and companionship that we so desperately seek, and need.

WHY DO SOME PEOPLE ISOLATE THEMSELVES?

The weight of emotional pain can be tremendous, and for many, isolation may seem like the only way out. But why do people choose to isolate, even when loneliness becomes unbearable?

• TO PROTECT THEMSELVES EMOTIONALLY:

When life becomes overwhelming, some people seek isolation to protect themselves from further emotional trauma. It feels like a safe haven, where people may recuperate without the burden of socialising.

• LACK OF TRUST IN OTHERS:

After being betrayed or damaged, it is tough to trust again. Isolation appears to be a technique to avoid being harmed by others while also giving one a sense of control over their emotional sensitivity.

True strength lies in restraint…

We all get provoked and have at some point provoked others as well. Controlling our emotions in the heat of the moment is an attribute that few possess.

Unchecked anger and a sense of entitlement and superiority only serve to escalate conflict and leave lasting memories of regrets when the heat dies down. Remember that, ‘’a soft tongue can break a bone’’ and ‘’harsh words stir up anger’’. A moment of emotional indiscretion can lead to a lifetime of regrets, a damaged reputation, loss of relationships or worse. True strength lies in restraint, humility, and understanding.

If you are in a position of leadership, power or authority, do not allow the fleeting status or other advantages to cloud your judgement, believing it grants you the right to treat others as you please. They are transient. When impunity, arrogance and entitlement take over, they can blind one to the impact of one’s actions, often leading to severe and irreversible consequences. Power is a responsibility not a licence for impunity.

People act with impunity because they lack self awareness. When individuals are not in tune with their emotions, they can let pride or ego dictate their thoughts and their behaviours.

Self awareness is vital to our human interactions because it allows us to step back, assess our actions, and understand how we’re impacting those around us. Without it, many fail to recognise the line between authority and abuse, or between confidence and arrogance.

True greatness is marked not by the titles we hold, but by the kindness we show, treating everyone with dignity. Respecting others, regardless of status, is not only wise; it is essential to building a society rooted in empathy, accountability, and genuine human connection. We must remember that power is fleeting, but integrity and respect endure, and they are what truly make a person worthy of admiration.

REMAINING SELF AWARE UNDER PROVOCATION

Be self aware. Learn to master your emotions. It is said that whoever can get you angry can control you.

Love your neighbour as yourself.

Deliberately identify, learn, avoid or master your emotional triggers. It could be a rude comment or behaviour etc.

Be humble and avoid pride - It’s not about you.

Walk away from a tense environment if you can.

Take deep breaths and countdown from 10.

Pray about it and remain calm and reasonable.

Remember that escalation (Verbal or Physical), can lead to outcomes that you can never foresee.

Your reaction to an event usually dictates the outcome.

Change your viewpoint - a lot of issues are caused by simple misunderstandings and do not appear so serious with the passage of time.

Talk to a counsellor about your emotions and their triggers.

Childhood trauma refers to a deeply distressing events experienced by a child. This can be a single event or prolonged exposure to harmful situations. Traumatic experiences in childhood often disrupt the brain's development, which impacts emotional regulation, learning, and the ability to form healthy relationships.

Examples of Childhood Trauma Include:

• PHYSICAL ABUSE

• EMOTIONAL ABUSE

• SEXUAL ABUSE

• NEGLECT

• BULLYING

• EXPOSURE TO DOMESTIC VIOLENCE

• PARENTAL SEPARATION OR LOSS

Children who experience trauma may not understand or know how to process what has happened to them, leading to emotional and psychological scars that persist into adulthood.

SYMPTOMS AND EFFECTS OF CHILDHOOD TRAUMA

Childhood trauma doesn’t just disappear with time. It manifests in various emotional, physical, and psychological symptoms that can affect a person for years and affects their mental health adversely.

Common Symptoms of Childhood Trauma Include:

• ANXIETY:

Constant worry, feeling unsafe even in non-threatening environments.