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.

Play therapy is a specialised approach designed to help children address emotional, behavioural, and social challenges through the medium of play. This method leverages the natural way children express themselves and interact with their world to facilitate healing and growth. This form of therapy is preferably used because children tend to express themselves through play more than they do with their words. Here’s an in-depth look at what play therapy involves and how it benefits children.

WHAT IS PLAY THERAPY?

Play therapy is a therapeutic process where children use play to communicate their thoughts, feelings, and experiences. Unlike adults, who often use verbal communication, children naturally express themselves through play. This approach uses toys, games, and creative activities as tools for therapists to understand and address a child’s issues. Play therapy is to children what psychotherapy is to adults.

BENEFITS OF THERAPY:

• EMOTIONAL EXPRESSION:

Play therapy provides a non-threatening way for children to express their feelings. It helps them articulate emotions they might not yet have the words for, such as fear, anger, or sadness.

• PROBLEM SOLVING SKILLS

Through various play activities, children learn to approach problems creatively. They practise decision-making and develop problem-solving skills by experimenting with different scenarios in a controlled setting.

• SOCIAL SKILLS DEVELOPMENT:

Play therapy often involves interactions with the therapist or other children, helping kids improve their social skills. They learn to share, negotiate, and collaborate, which are essential for building healthy relationships.

• SELF-ESTEEM AND CONFIDENCE:

Successful play experiences build a child’s self-esteem. As they achieve goals and overcome challenges in play, they gain confidence in their abilities and develop a positive self-image.

• STRESS REDUCTION:

Engaging in play helps children relax and reduce anxiety. The therapy provides a break from stressful situations and offers a constructive outlet for their emotions.

HOW DOES PLAY THERAPY WORK:

Play therapy involves various methods that facilitate children's expression and healing through play. These methods are designed to create a supportive environment where children can explore their feelings and work through their challenges effectively. Here are the key ways that play therapy works:

• CREATING A SAFE SPACE:

Play therapy begins with establishing a secure environment where children feel comfortable to explore and express themselves. The therapy room is often filled with toys, art supplies, and games that facilitate open communication.

• PLAY AS A LANGUAGE:

Toys and activities in play therapy serve as tools for children to express their emotions and thoughts. Through imaginative play, drawing, or role-playing, children can reveal their inner experiences and work through their issues.

• THERAPIST’S ROLE:

The therapist observes and interacts with the child during play, providing guidance and support. They use various techniques to help the child understand and manage their emotions, while also fostering a trusting therapeutic relationship.

• CHILD-LED APPROACH:

In play therapy, children direct the course of their sessions. This child-led approach allows them to engage in activities they are comfortable with, giving them control over their therapeutic journey and making the process more effective.

• RESPECT FOR INDIVIDUALITY

Each child is unique, and play therapy is tailored to meet their specific needs and preferences. The therapy respects each child's individual background and adapts to their personal style of expression and learning.

• FOCUS ON THE EXPERIENCE:

The primary focus of play therapy is on the process of play rather than achieving specific outcomes. The therapeutic benefits arise from the child’s engagement and exploration during play, promoting growth and healing in a natural and enjoyable way.

PRINCIPLES OF PLAY THERAPY

• PLAY AS A COMMUNICATION TOOL:

Play therapy recognises that play is a natural and effective way for children to express themselves. It’s central to the therapeutic process, allowing children to convey their feelings and thoughts.

• CHILD-CENTRED APPROACH:

The therapy focuses on the child’s needs and interests. The child leads the play, and the therapist adapts to their pace and preferences, ensuring the therapy is engaging and relevant to the child.

• BUILDING TRUST:

A strong, trusting relationship between the therapist and the child is crucial. This trust encourages the child to open up and fully participate in the therapeutic process.

• RESPECT FOR INDIVIDUALITY:

Each child is unique, and play therapy respects this individuality. The approach is tailored to fit each child’s personal history, cultural background, and specific needs.

• FOCUS ON THE THERAPEUTIC PROCESS:

The emphasis is on the process of play itself rather than specific outcomes. The therapeutic journey through play helps children grow and develop in meaningful way

CONCLUSION

Play therapy is a powerful and versatile tool for supporting children’s mental health and development. By using play as a medium for expression and exploration, it helps children address emotional and behavioural issues in a supportive and engaging way. Understanding and applying the principles of play therapy can lead to significant improvements in a child's emotional well-being, social skills, and overall development.

In today's fast-paced world, the workplace has become a significant source of stress for many individuals. While employers often focus on productivity and meeting targets, the mental well-being of both them and their employees is frequently overlooked. This oversight can have serious consequences, not only for the workers but also for the overall success of the company, impacting the overall economy negatively.

THE TRANSPORTERS' DILEMMA

Bus and Train drivers face a unique set of challenges. These individuals are entrusted with the safety of countless passengers, yet their own mental health is rarely considered. Usually, employers just hand them the keys and send them off to convey travellers to their destinations without inquiring about their mental state. This neglect can have dangerous consequences, especially when drivers are dealing with personal issues, family problems, or financial stress. Overworked and under-appreciated, these transporters are expected to meet strict schedules, sometimes with little to no rest between shifts. The pressure to perform flawlessly, even when battling their own mental health struggles, is immense. When mistakes happen, instead of receiving support, they are often met with harsh criticism or financial penalties. This toxic cycle not only endangers the drivers but also the lives of those they transport.

THE PLIGHT OF BANKERS

Banking is a high-stress job and high levels of the stress hormone Cortisol released in the brain especially for prolonged periods can have damaging effects on our organs and health. Bankers, particularly those in customer-facing roles, are at risk. Working long hours, sometimes from Monday to Sunday, they have little time for rest, relaxation, or social activities. The constant pressure to meet targets, combined with complaints, disrespect, insults and little to no appreciation from the customers they serve and the institutions they work for can take a toll on their mental health.

Field workers, who are expected to generate business, are particularly vulnerable. They are often pushed to achieve results ‘anyhow’ without receiving much encouragement from their employers. The lack of mental health support in such high-stress environments can lead to burnout, negative stress, anxiety, and depression, making it difficult for these workers to perform at their best.

THE MENTAL STRAIN ON MEDICAL PRACTITIONERS

 Medical practitioners, especially surgeons, face tremendous pressure on a daily basis. Surgeons can perform multiple surgeries in a single day. Sometimes, despite the psychological weight of a failed surgery, self-doubt, guilt, or even the blame from the affected patients' families they are still expected to remain strong and immediately return to the operating theatre to perform another procedure. This intense mental burden, combined with the physical exhaustion of working long hours, leaves many medical professionals vulnerable to burnout, anxiety, and depression. Yet, in most cases, no one pauses to consider their mental state. They are expected to separate their feelings and continue to provide lifesaving care, often at the expense of their own well-being.

 THE OVERBURDENED OFFICE WORKERS

Office workers are not immune to the mental health challenges of the workplace. Many are tasked with multiple responsibilities, some of which fall outside their job description. Sometimes, new tasks are added, coupled with the pressure to perform them flawlessly. Add their own personal and family issues. This can be overwhelming for many staff. A piling workload, unhealthy criticism and competition, can create a hostile working environment that fosters stress and anxiety. This relentless pressure can lead to mental health breakdowns, leaving workers feeling trapped and unsupported.

THE STRUGGLE OF LAW ENFORCEMENT & MILITARY PERSONNEL

 The mental health of Military personnel and Law enforcement officers, especially in Nigeria, are often overlooked. These individuals, entrusted with protecting the lives and property of citizens/protecting the country’s territorial integrity, often endure extreme conditions rain or shine, standing for hours on end, often for little pay and even less appreciation. Their superiors, more focused on results, rarely inquire about their mental state. This negligence is dangerous. Imagine a police officer, given a rifle to handle volatile situations, without anyone assessing his emotional or mental stability. The officer, burdened by stress, frustration, or fear of demotion, may lash out at civilians or engage in unlawful arrests, aiming to extort money as a way to cope with the pressure. At checkpoints, officers are often expected to collect money, with the unspoken threat of transfers hanging over their heads if they fail to do so. This toxic cycle can push officers toward mental breakdowns, impacting their decision-making and ultimately endangering the very lives they are sworn to protect.

EMPLOYERS' MENTAL HEALTH

Employers are not exempt from the pressures of the workplace. The responsibility of meeting targets, managing teams, and ensuring the success of the company can lead to significant stress. Especially in a highly competitive sector. Overworking themselves and their employees is counterproductive, as it can result in burnout, poor decision-making, and a toxic work environment. Employers need to take care of their mental health to lead effectively. By prioritising their well-being, they can create a more comfortable and productive environment for everyone, ultimately benefiting the entire organisation.

THE IMPACT OF A TOXIC WORK ENVIRONMENT

A toxic working environment can have a profound impact on mental health. Whether it's due to poor management, lack of support, or an excessively high-pressure atmosphere, a toxic workplace can lead to a range of mental health issues, including stress, anxiety, and depression. Employees who feel unsupported or undervalued are more likely to experience burnout, leading to higher turnover rates and reduced productivity. Colleagues can also contribute to a difficult work environment through envy, creating tension and hostility that make it hard for others to perform their duties effectively.

Frequent sanctions, shouting at workers or using intimidation tactics can ignite fear, which is detrimental to a healthy work environment. Fearful employees may hesitate to speak up, even when they have vital information that could help the company grow. This withholding of information due to fear of how the boss might react can stifle innovation, create communication barriers, and prevent the organisation from reaching its full potential.

CREATING A BALANCED MENTAL HEALTH ENVIRONMENT IN THE WORKPLACE

In the hustle and bustle of today's work environment, maintaining a balance between productivity and mental well-being is crucial. Employers and employees both play pivotal roles in fostering a healthy workplace where everyone can thrive. By working together, they can create an atmosphere that supports mental health, leading to a more positive, productive, and harmonious workplace.

WAYS EMPLOYERS CAN HELP:

1. Openly and visibly reward and encourage hard working staff and don’t delay promotions.

2. Provide Mental Health assessment, training & counselling opportunities for staff

3. Have a Games / Recreation day for staff weekly and insist on breaks / annual leaves as merited

4. Have annual, bi-annual, quarterly camps/retreats for staff

5. Set Realistic Expectations and offer flexible work options

6. Be a good listener and show compassion

7. Delegate tasks suited to areas of expertise without overloading them

8. Encourage open communication to kill gossip

9. Encourage respect, self-improvement and growth in the workplace

10. Address issues Promptly without showing partiality

WAYS EMPLOYEES CAN HELP:

1. Prioritise Self-Care

2. Set healthy boundaries

3. Communicate Openly

4. Support Your Colleagues

5. Engage in Stress-Relief Activities

6. Seek Professional Help When Needed

7. Stay Organised

8. Participate in Workplace Wellness Programs

9. Maintain a Positive Attitude

10. Be Respectful and Collaborative

CONCLUSION

A mentally healthy workplace is built through the combined efforts of both employers and employees. When each plays their part - employers by fostering a supportive environment, and employees by prioritising their well-being - everyone benefits. Together, they can create a balanced, productive, and harmonious workplace where mental health is valued and nurtured.

#treasureyourmentalhealth

Stress is something that almost everybody knows, has experienced or is experiencing in his/her life. It’s a feeling of pressure as a result of too much to do and too little time to do it and the brain releasing the stress hormone Cortisol. Sometimes a person gets confused and loses direction when stressed. Cortisol affects many tissues and organs in the body and when too much of it is released, it may present as fatigue, headaches, increased blood pressure, irritability and so on.

It is vital to note that stress is unavoidable but manageable.

It may be caused by events that are positive for instance overjoy when having a new job, marriage, gifts, new house, new baby etc and may equally be as a result of negative events, such as job loss, divorce or death of your beloved family member or friends. This may lead to what is known as Anxiety. Anxiety is that feeling that accompanies stress and typically brings about thinking of something that may happen in the future. For instance when someone loses his wife and is thinking of how the rest of his life without her would be. This sort of  thinking may sometimes motivate you or help you respond to danger but it may also become a problem especially when it became frequent and interferes with your daily activities, making it hard to concentrate and move forward.

Tips to manage and control stress and anxiety

To help control stress and anxiety, experiment with these self-help strategies:

• Try to have a daily Plan. This will help you to organize your daily tasks and have concentration on each task mindful of sequence and timing.

• Relaxation. This will help you refresh and lower your blood pressure.

• Try to create time for enough sleep. This will promote your mental health and improve your memory and thinking faculty.

• Be active in conversation with your trusted friends. This will relieve you from stress and may also improve the ability to provide solutions to your problem.

• Stay physically active. Exercise keeps your body healthy and helps burn off excess energy that stress can produce. Aim for at least 30 minutes of daily exercise.

• Eat healthy food.

• Avoid drugs, Alcohol and smoking.

• Try to be positive and control your emotions

• Try setting realistic goals. This would keep you so busy and improve your concentration and prevent disappointments which affect our mental health.

• Finally: If things are getting out of hand, please contact your healthcare provider or a mental health professional nearest to you for proper support as these tips are just home remedies. Call us on +234 814 831 8965 or send us an Email at: info@copeandlive.foundation

Exposure therapy is a widely used and evidence-based psychological treatment designed to help individuals confront and overcome their fears and anxieties. It involves gradually exposing individuals to feared situations, objects, or thoughts in a controlled environment. Over time, the repeated exposure helps reduce the emotional response to these triggers, allowing individuals to regain control over their lives. This form of therapy is highly effective, especially for anxiety-related disorders.

TYPES OF DISORDERS TREATED WITH EXPOSURE THERAPY

• SOCIAL ANXIETY DISORDER (SAD)

Individuals with SAD experience intense fear of being judged, humiliated, or embarrassed in social situations. Exposure therapy helps them gradually face feared social interactions, such as public speaking or attending gatherings, to reduce the anxiety associated with these situations.

• SPECIFIC PHOBIAS

These involve extreme fear of specific objects or situations, such as flying, heights, animals, or closed spaces. Exposure therapy systematically confronts the feared stimulus to decrease the phobic response over time.

• OBSESSIVE-COMPULSIVE DISORDER (OCD)

People with OCD suffer from distressing thoughts (obsessions) and feel compelled to perform certain actions (compulsions) to neutralise their anxiety. Exposure and Response Prevention (ERP), a type of exposure therapy, helps patients face their obsessive thoughts without resorting to compulsive behaviours.

• POST-TRAUMATIC STRESS DISORDER (PTSD)

PTSD is a condition where individuals experience intense fear, flashbacks, and anxiety after a traumatic event. Through exposure therapy, patients can confront traumatic memories and triggers in a safe setting, allowing them to process and manage their responses.

• GENERALISED ANXIETY DISORDER (GAD)

GAD is characterised by excessive, uncontrollable worry about various aspects of life. Exposure therapy helps individuals confront their anxieties by facing situations or thoughts they typically avoid, reducing the intensity of their worry over time.

• PANIC DISORDER

Those with panic disorder experience sudden, overwhelming episodes of fear and physical symptoms (e.g., heart palpitations). Exposure therapy helps patients gradually confront the situations or bodily sensations that trigger panic attacks, helping reduce the frequency and severity of attacks.

ADVANTAGES OF EXPOSURE THERAPY

• REDUCED AVOIDANCE BEHAVIOUR

Individuals with anxiety disorders often avoid situations or objects that trigger fear, which only strengthens their anxiety over time. Exposure therapy breaks this cycle by encouraging individuals to face their fears head-on, reducing avoidance behaviours.

• DESENSITIZATION TO FEAR

By repeatedly confronting feared situations, exposure therapy helps individuals become desensitised. Over time, situations that once caused intense anxiety become more manageable, as the emotional response diminishes.

• IMPROVED CONFIDENCE AND SOCIAL FUNCTIONING

Exposure therapy boosts self-confidence as individuals realise they can handle situations that once terrified them. This improvement in self-efficacy enhances their ability to engage in social situations, improving overall functioning.

• LONG-LASTING RELIEF

One of the key benefits of exposure therapy is its long-term effectiveness. Individuals learn valuable skills and coping mechanisms that continue to help them manage anxiety even after therapy ends.

• DEVELOPMENT OF COPING STRATEGIES

Exposure therapy teaches individuals how to cope with anxiety-provoking situations. These coping skills can be applied in various situations, making individuals more resilient in the face of future challenges.

THINGS TO NOTE WHEN EMPLOYING EXPOSURE THERAPY

• INITIAL DISCOMFORT AND DISTRESS

Confronting one's fears can be overwhelming, especially in the early stages of exposure therapy. Many individuals experience heightened anxiety and discomfort, which can make the process challenging.

• RISK OF DROPOUT

Due to the intense anxiety that exposure therapy can provoke, some individuals may find the process too difficult and may drop out of treatment before they experience significant benefits.

• TEMPORARY ANXIETY SPIKES

In the short term, anxiety may actually increase during exposure to feared situations. This can be discouraging for individuals who expect immediate relief and may lead to frustration or reluctance to continue.

• RISK OF INEFFECTIVE EXPOSURE

If exposure therapy is not properly structured or if it is done too quickly, it can reinforce fear instead of reducing it. Gradual exposure is essential to ensure that the therapy is effective.

• POTENTIAL FOR RELAPSE

Although exposure therapy offers long-term benefits, there is always the risk of relapse if individuals stop practising the techniques or face new, unanticipated stressors that reignite their anxiety.

EFFECTIVE APPROACH TO EMPLOYING EXPOSURE THERAPY

• GRADUAL EXPOSURE

Exposure therapy should be conducted in a gradual manner, starting with less frightening situations and working up to more challenging exposures. This allows individuals to build confidence as they progress through each step of the hierarchy.

• SUPPORT FROM A THERAPIST

Exposure therapy is most effective when guided by a trained therapist. A therapist can provide emotional support, monitor progress, and ensure that the exposure process is tailored to the individual's needs, preventing them from becoming overwhelmed.

• COMBINATION WITH COGNITIVE-BEHAVIOURAL THERAPY (CBT)

Exposure therapy is often combined with Cognitive Behavioural Therapy (CBT) to enhance its effectiveness. CBT helps individuals identify and challenge negative thought patterns that contribute to their anxiety, making the exposure process more successful.

• PRACTISING RELAXATION TECHNIQUES

Teaching relaxation techniques such as deep breathing and mindfulness can help individuals manage anxiety during exposures. These tools allow them to stay calm while facing feared situations, reducing the likelihood of overwhelming distress.

• CONTINUED PRACTICE AFTER THERAPY

For lasting results, individuals should continue applying the skills learned during exposure therapy in their daily lives. Regularly confronting anxiety-inducing situations helps maintain progress and prevents relapse.

PERSONALISED TREATMENT PLANS

Exposure therapy should be tailored to each individual's specific fears and anxiety triggers. Personalising the treatment ensures that the therapy is relevant and maximises its effectiveness for each person.

CONCLUSION

Exposure therapy is a powerful and transformative treatment for anxiety disorders. While it presents challenges, such as initial discomfort and the risk of temporary anxiety increases, the long-term advantages—reduced avoidance, desensitisation to fear, improved social functioning, and lasting relief—far outweigh the drawbacks. With the right support, structure, and gradual approach, exposure therapy offers individuals a way to confront their deepest fears, reclaim control over their lives, and thrive in once anxiety-provoking situations.

-Editorial Team

Displaced persons are people who have been forced to leave their homes especially because of war or a natural disaster such as earth quakes, flood etc. while the definition of mental health according to the world health organisation means a “State of well- being in which the individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.

 Millions of people have been forcefully displaced from their homes in the past decade. The number who seek refuge within their own country as internally displaced person (IDPs) is significantly higher than those who cross the borders as refugees or asylum seekers.

According to the United Nations Refugee Agency (UNHCR, 2021). There are approximately 824 million forcibly displaced people worldwide of which 55 million are IDP’s with 48 million resulting from conflict and violence and 7million from disasters. (Internal Displacement Monitoring Center (IDMC) 2020).

 In Nigeria, a decade of conflict and crisis caused by Boko Haram and other terrorist groups have affected millions of people and over 2million remain displaced. (International Organisation for Migration (IOM) 2022). The majority of IDP’s settled in self –settled location (Non Government Authorized Sites) and with their host communities. The ever-increasing volume of forcibly displaced persons has stranded humanitarian agencies and host countries, particularly in the realm of health services. As media attention only turns to the latest breaking emergency, little attention is paid to the longer – term mental health and psychological sickness plaguing persons who resettle as refugees.

 Approximately 33% of displaced persons will pass through high rates of:

• Post traumatic stress disorder (PTSD).

• Anxiety

• Depression