The Peer Educators and Counselors Club (PECC) held a graduation ceremony for 18 students on Friday, June 2. The annual ceremony concludes two and a half semesters of training - a journey that this time round began in during the Fall 2016 semester.
Peer Educators and Counselors Club draws its membership from students interested in engaging their fellow students on HIV/AIDS issues, life skills, behavior change, drug abuse and other issues of student concern.
To successfully complete their training, students had to attend five days of counselor-led group sessions, ten hours of personal supervision, as well as lead five peer group sessions. Other requirements included participating in community outreach and USIU-Africa Counseling Center events.
The new Peer Counselors will join the Red Cross Club at the Citibank annual community service day at Friends School Dandora on Saturday, June 10, and hold their first official training at Braeburn School on Friday, June 16. They will also be running the Peer Educators and Counselors Week in the second week of July.
Further information on the club is available from the Counseling Center’s Senior Counselor Ms. Noel Khayanje (nkhayanje@usiu.ac.ke).
By Lydia Winda
The month of October is global breast cancer awareness month which is geared at creating awareness about breast cancer and showing solidarity with cancer survivors, those we have lost to breast cancer and those who have lost their loved ones to breast cancer. Breast cancer is the most common cancer in women globally and the second most common cancer overall after lung cancer in both developed and developing countries, low – and – middle – income countries. This can be attributed to increase in life expectancy and the adoption of a western lifestyle. There were over 2 million new cases of breast cancer worldwide in 2018. In Kenya, there are 28,000 cases diagnosed annually.
Both men and women can get breast cancer, but it is more common among women. Some of the signs and symptoms of breast cancer include:
Risks of Breast Cancer
Diagnosis
Breast self-exam is important for early detection of a lump. This can be done through a mammogram or a breast ultrasound. Your doctor can also recommend an MRI and biopsy to determine its presence and extent. Try and get as much information and knowledge about the diagnosis.
Early diagnosis of breast cancer is highly encouraged for early diagnosis to mitigate morbidity and mortality associated with it. Breast cancer survival rates have increased, and the number of deaths associated with this disease is steadily declining, largely due to factors such as earlier detection, a new personalized approach to treatment and a better understanding of the disease.
Breast self-examination chart
A breast self-exam can help screen for; check for tumors, cysts and other abnormalities in the breasts.
Adopted from; https://www.ncbi.nlm.nih.gov/books/NBK215940/, https://www.who.int/health-topics/cancer#tab=tab_1 , https://www.cdc.gov/cancer/breast/basic_info/symptoms.htm
Prevention of breast cancer
.
Studies have shown that psychosocial support is vital for breast cancer patients right from diagnosis throughout their treatment period. The need of psychosocial support is attributed to psychological distress, fears, pain, cognitive, social and functional problems that have been documented in many studies.
Your mind is the most powerful tool you have. Every minute, thoughts are being processed by your mind. Some are amplified and some are aborted. Whatever happens with the amplified thoughts, you find yourself making decisions and eventually acting out of what your thinking guides. Your thoughts also influence your perception and hence your interpretation of reality. This can be a make or break. Generally speaking, the mind needs to be crowned and empowered with effective thought strategies for it to flourish.
In this article, we are focusing on you making the decision to crown your mind and are using the word crown to signal the ability to empower and work with one’s mind to overcome mental and thought related obstacles for more effective results in life.
Imagine yourself:
At a time as this in the world’s history when COVID-19 has been declared a pandemic, you may be faced with fear, uncertainty, doubt, threats and negative events, all which can have an impact on your mental health. You may notice that because your mind is still working, you are:
How do you crown your mind?
Here are 7Rs that can help you manage your thoughts more effectively.
Recognize: You can catch yourself thinking positively, and you can nurture that thought through to action. You can also catch yourself thinking negatively, and question what is on your mind now. What are you thinking about now? You can actually stop these negative, unhelpful thoughts right now by focusing your attention elsewhere. You can take a stroll or take some action if required or helpful. You can actually turn the unhelpful thought into a solution!
Root: What makes you think this way? What actual consequence do you fear? Do I fear deadlines no wonder I’m struggling with this task? Am I afraid of being cross examined so I don’t want to make that presentation? Am I lacking knowledge and that makes me fear action? Are there past hurts that I am still nursing and which have become your ‘crutches’ for this type of thinking? Being aware of these things will help me focus on a solution and can engage your mind more proactively.
Record: You can put down your thoughts in a journal. You can even randomly write them as though You are talking to someone. You can set aside time to do this. If you don’t fancy writing, you can talk to someone you trust; or at least draw, sing out, dance, and put the energy into some productive physical activity and so on.
Rule it out: It is not so sometimes… Your mind is easily influenced sometimes, and it can be ‘pressured’ into thinking in certain negative unhelpful ways. You just need to stop that thinking because it may not be true. You may say this out loud, or speak yourself into an alternative, more positive, helpful thought.
Reframe: Recognize that the meanings and perspectives you attach to circumstances in your life can either make me move forward or hold me back. You can retell your story and change some of your mental narratives.
You can for instance, say ‘I am glad I have internet and can connect with my friends during this time of COVID-19 and social distancing restrictions’ instead of ‘I don’t have the freedom to move around to go see my friends.’
You can also discover powerful tools and resources that shift your thinking. For example, “I woke up to devastating news updates about the coronavirus and now I feel negative. I am grateful for being healthy and aware of my role in preventing or managing the virus.”
Resourceful: You can do something. You are a huge resource. The time that seems idle and makes you feel bored is actually a resource that can never be exchanged for anything else. You only need to put planned action into it, and you’ll be good to go! During this time, I have knowledge I can share with teenagers, for instance, instead of being too idle. I can help my younger siblings with homework and spend more time being helpful in place of worrying.
Retrain & Reclaim: Your unhelpful thoughts are historical. And your results are just the same- repetitive and unhelpful! You can build your mental power to enhance more positive and helpful thinking for instance “I went out and did not observe proper social distancing. Now that I’m experiencing some flu-like symptoms, I need to go into hospital to get checked.” This is better than “whoever brought about this coronavirus should be cursed!” This way, you reclaim your power to be more pro-active.
You could also remind yourself of achievements, moments, successful situations and times when you did well and felt more empowered. These are likely to elicit a positive response, and more important, a realization that you have succeeded before and you still hold that power within!
You can CROWN your mind!
“Don’t let anyone/thing rent a space in your head, unless they’re a good tenant”
-Author unknown.
By Lydia Winda
Covid 19 pandemic has brought a new normal that most people are struggling to adjust to; from lockdown to curfew, wearing masks, sanitizing or washing hands, no shaking hands or hugging to social distancing among others. Everyone has been affected by covid 19 pandemic in one way or another. One of the major negative effects is loss, could be; loss of a job, a loved one and even anticipatory loss of a loved one who is either sick of covid, business, normalcy, social interactions, freedom, predictable future dealing with the loss of a loved one among other issues. This said, it is vital to acknowledge that different people deal with loss differently both individually and corporately. This article looks at Kubler Ross’s stages of dealing with loss and grief in relation to covid; denial, anger, bargaining, despair and acceptance. It is important to acknowledge that the stages are not fixed. They may or may not occur following the order above, some people may not experience all the stages while others experience all, some experience specific stages multiple times while others only once or never.
Denial
One can live in denial of emotional and even physical pain and this delays the opportunity for early intervention and the fight to survive hence preserving life.
Denial in dealing with COVID_19 manifests in the following ways;
Anger
Anger is a common feeling when people are undergoing any form of loss or grief. This is the time one asks themselves the question “why me,”they get the feeling of “life is unfair”. Instead of dealing with the issue at hand, sometimes people; put blame on others, they may become hostile, could refuse to obey rules, externalize the problem and sometimes it could go as far as experiencing power plays.
During this COVID -19 pandemic, anger looks like;
Bargaining
This occurs once one has processed denial and is in the process of accepting the reality as it is and is able to do away with the belief that they have control. Essentially in this stage, one tries to compromise to find an easier and less painful way.
During this covid pandemic bargaining looks like;
Despair
Despair and depression crop in when the truth eventually sinks in and there is no more room for denial. At this point one feels hopeless, powerless, inability to control what is going on around the person and all seems lost. At this stage, one is bound to feel sorry for themselves. There is also regret at the fact that the effort put in at the bargaining stage did not yield any fruits. Some people withdraw from life, feel numb and not want to come out of bed. The world might seem too much and devastating for an individual. Some may have suicidal ideations since they don’t see the point of soldiering on.
During this covid pandemic, despair sounds like;
Acceptance
This is the point where you make peace with the fact that you cannot change whatever is happening around you. Accept the new normal and live with it. Accept that there will be good and bad days
Acceptance during covid pandemic sounds like;
How to cope with loss and grief during this COVID -19 period;
Acknowledge and accept all your feelings. Acknowledge the pain caused by the loss then allow yourself to go feel the pain, go through the process and give yourself time to recover. Do not rush, recover at your own speed. Denying the loss does not reduce the pain, but instead lengthens the suffering.
Talk about your loss. This can help lower the burden of grief as a problem shared is half solved. You can reach out to family and friends through voice or video calls, chat, text and any other online platform.
Take stock of what is going well. Journal or write down about your strengths and good moments each day to monitor your progress. Even as you do this, be cognizant of the fact healing occurs in difference phases as described above and you move into and out of different feelings. Be aware of your triggers even as you pen down your feelings and thoughts each day. Be aware of any form of relapse.
Pay attention to the things you have control over. Like Being sad and the negative thoughts running through your head, stay at home as much as you can, washing your hands or sanitizing as often as is necessary, keeping social distance, eating healthy foods, exercise and maintaining a daily schedule
Self-Care. Get plenty of rest, eat regular meals even if you don’t feel like it, exercise regularly and allow yourself to be happy when you fee
Be aware of any helpful resources available. You can seek online counseling by sending an email to counsel@usiu.ac.ke to talk to a therapist, job advertisements online if job hunting, business ideas, spiritual support from your spiritual leaders, medical assistance in the event of health related challenges among other resources.
When to Seek Help
Feelings of grief are natural reactions to significant losses. If these feelings persist, your mood does not improve or worsens, or you feel unable to function and perform basic daily activities, reach out for help.
Adopted from psychology today https://www.psychologytoday.com/us/blog/love-and-sex-in-the-digital-age/202003/covid-19-and-the-grief-process
By Counseling Department
In order to make progress in life and move forward you need to understand your own beliefs and which beliefs are limiting. When you believe your life will be hard, your mind will concentrate on this belief and will search for evidence to back up this belief. This happens all the time, have you ever been searching for a book saying to yourself “I can’t find the book” you look everywhere without being able to locate the book, this leads you to becoming angry and frustrated. Your friend comes in and tells you that there on the table in front of you – the place you checked three times! By telling yourself you can’t find the book, stops you from finding it.
Another example is when you meet someone you fancy for the first time, as you tell yourself that you are attracted to this person, you look for the things you like about them; a nice smile, funny and interesting. With some relationships, after a couple of dates you change your belief from “I really fancy this person” to “I don’t think this relationship will work out” after changing your belief you start to look for new evidence to back up this new belief; hairy ears, overweight, always late and uses bad perfume.
As you will agree, the same happens with our own limiting beliefs we tell ourselves something negative about ourselves and then look for evidence to back this up. To challenge your beliefs, question the evidence that backs up your limiting belief, look for the generalizations, check to see what is missing-essentially create doubt in your belief.
As you can see, once you start questioning your limiting beliefs you will start to create doubt which will lead to you changing your beliefs.
You need to ask yourself “what is my limiting belief stopping me from doing?” Is my limiting belief doing more harm than good? If I had a new belief or could change a limiting belief would this help me move forward? Would I be happier? Would I feel I have more choices?
Take your limiting beliefs and update them, giving yourself a new opportunity.
See the following examples:
Limiting Beliefs | Updated Beliefs |
‘Life is hard’ | Life is full of challenges that help me to move forward and grow |
‘I always make mistakes’ | I always learn from anything that does not go according to plan |
‘I can’t succeed’ | I will succeed when I take the right steps and do the right things required |
‘Nobody likes me’ | I have no control over what people like, but I will choose who to like |
If you are struggling with such limiting beliefs, reach out to the Counseling Center and have a discussion with our counselors, we are ready to walk with you in creating a new way of thinking and having better beliefs that will help you to make progress in your life.
By the Counseling Department
A romance scam occurs when a criminal or a criminal gang creates a fake online profile and feigns romantic interest in another online user. They often target lonely victims looking for love and romance on dating websites, social media accounts, classified sites and other online forums. They work to develop a relationship as quickly as possible. A romance scam involves feigning romantic intentions towards a victim, gaining the victim's affection, and then using that goodwill to get the victim to send money to the scammer under false pretenses or to commit fraud against the victim. Fraudulent acts may involve access to the victim's money, bank accounts, credit cards, passports, e-mail accounts, or national identification numbers; or forcing the victims to commit financial fraud on their behalf.
These scams are often perpetrated by organized criminal gangs, who work together to take money from multiple victims at a time.
Does it happen in Nairobi or in Kenya? Yes, it does and some of our students have been victims.
5 Ways to Spot a Romance Scammer
How to Protect Yourself from Romance Scammers
What to do when scammed
Source: What to Know About Romance Scams | Consumer Advice (ftc.gov)
By Lucy Kung'u & Lydia Winda
The Coronavirus pandemic has been experienced around the world for more than a year and has had a major effect on economies of countries, families, people’s health ranging from physical to mental among other effects. Several countries put various measures in place to avert the spread of the novel virus among them; lockdown, wearing of masks, washing of hands or sanitizing, banned or controlled social gatherings, social distancing among other measures.
Online learning has become one of the new normal situations that students have had to adjust to during this period in the bid to mitigate the spread of the novel COVID-19 virus worldwide. This has been a big challenge to the learning process. Additionally, studies show that mental health related issues among them but not limited to; anxiety, depression, post-traumatic stress disorder, prolonged loss and grief related issues, alcohol and substance abuse and acute stress disorder are on the rise given the already frail mental health status of many people. Besides mental health related issues, there are also other challenges like; technology, internet connectivity and family related issues among others.
What to do as a student
To avoid feeling isolated and disconnected during online courses, you can:
As a lecturer for effective online learning, take note of the changing roles occasioned by online learning that require adaptation:
It is important to be cognizant that times are tough for everyone including the lecturers. Both students and lecturers should try their best to make class sessions manageable for both parties that way, you make online class sessions bearable. Online classes are tough, may involve a heavy workload, technology issues, and changing student–teacher interactions but doable with the support and collaboration of both students and lecturers.
Feel free to contact the Counseling Center through counsel@usiu.ac.ke or 0730116748/750/797 for psychosocial support.
References:
https://journals.sagepub.com/doi/10.1177/0047239516661713
https://core.ac.uk/download/pdf/81119765.pdf
https://www.sciencedirect.com/science/article/pii/S2214139118300398
By the Counselling Centre
“The greatest disease in the World today is not TB or leprosy; it is being unwanted, unloved, and uncared for. We can cure physical diseases with medicine, but the only cure for loneliness, despair, and hopelessness is LOVE - Mother Theresa.
It is okay to experience loneliness, loneliness is a human experience, a consequence of being a social being in a complicated world. Naturally, humans are relational beings and they love the connection especially that of being around other people, feeling accepted, getting encouraged, having conversations etc. This is very normal, don’t be afraid to embrace the feeling.
If you are feeling lonely because of isolation due to COVID-19, understand that you are not alone in this situation. Several other people are holed up in family homes/rooms, hospital isolation rooms and/or other spaces they did not choose to be in. Some people have even found themselves in other countries, cities, towns and places they were only meant to be in temporarily. This awareness and understanding will help you to stop blaming themselves and take it as a health requirement which, however uncomfortable, is emphasized for a good reason. It is important to protect oneself and loved ones; and the community/country at large. Each person's actions make the difference. Loneliness should encourage solidarity, being kinder and being attuned to people and appreciative of what we have.
Loneliness does not always mean absence of a person or people; it means absence of connection. Some people are lonely because they have low self- esteem or poor social skills and have difficulties connecting with other people; or they feel their company is not valuable to others. Some people feel unwanted and unattractive or ‘boring' hence feelings may be heightened during this period. Whatever the cause, find some counsel online, use positive thought strategies, pray regardless of your faith or religion, do some positive self - talk, smile, dance, and be tenderer with yourself.
What you can do to manage loneliness
It is important to acknowledge that different activities work for different people hence it is important for you to identify what works for you.
Stay active by;
Staying connected with your family members and friends either virtually or physically. Ensure you observe government directives during physical meetings.
Doing something meaningful that will make you experience a form of satisfaction e.g. volunteer work.
Read on areas that interest you. You can also watch programs, TED talks, shows that excite you.
Online engagement in groups that discuss topics that are of interest to you e.g. DIYs, music
Listen and create music if you are a music lover.
You can practice artwork if you love art i.e. painting, crocheting, knitting drawing or origami.
Take up online classes to keep you busy on areas that interest you.
Engage in soothing activities like steamy shower, hot chocolate as they comfort from loneliness.
Engage in outdoor activities like going for nature walks, picnic, cycling, hikes among other fun outdoor activities. Ensure you observe government directives if going with friends.
Have a friend or family member you can confide in about how you feel. Having a strong support system comes handy while dealing with such.
Things to note
Use your time wisely during this period, as solitude enriches creative work. Many people, especially teenagers and adults, have not created or afforded such a “free" period of time for many years. One could feel uncomfortable and disoriented, but it’s best to use this time to plan, set goals, review goals and progress. So while it lasts, a lot of positive and productive stuff can come out of such a time which will lessen feelings of loneliness. One can literally take it as their reflection period or ‘quiet time’ and if used wisely, it can compensate for what has been lost in many years. If anyone is in isolation and feels lonely, take this time to plan to come out better, more organized and focused.
Find things to be grateful for. In this time of uncertainty, there are complaints and negative events around the world. Some people may have lost loved ones, lost jobs, forced to take salary cuts etc. For someone who is in isolation, it would reduce their feelings of loneliness if they proactively chose to be more grateful. Make gratitude your friend. Journal about the things you’re grateful for. Better still, one can speak them out. Be grateful for who you are. Grateful for your health. For your loved ones. Grateful that you are still employed. Grateful that your symptoms are manageable and there is hope. Grateful that this too shall pass. Grateful that you are alive!
Work with a structure. Periods of lack of activity can easily attract feelings of loneliness. One can make a plan for each day and ensure they have at least two or three goals to accomplish in any given day. For instance, wake up, pray, exercise, take a shower, video call family/friends, read up a favorite book/chapter, listen to a podcast etc. The structure can change each day but at least do something productive. Occupy the mind and body productively. Loneliness, if not well managed can lead to depression, a form of anxiety, alcohol and substance abuse, stress, powerlessness, physical illnesses due low immunity and suicidal behavior.
If you feel overwhelmed and need help, contact a counselor. You can call 0730116748/750 or email: counsel@usiu.ac.ke
Identify what is causing you stress
Stress is our response to interaction between external events/demands (what is out there) and internal psychological or physiological response. It can be caused by such things as conflict, loss, uncertainty especially if you are not sure of how to do something, or you have over committed and you are not achieving set goals.
Know and identify the effects of stress on you as shown in the table below:
Bodily sensations and physical effects | Strong negative feelings | Problematic or risky behaviors | Social conflicts | Negative thoughts |
- Rapid heart rate, palpitations, - muscle tension, having unexplained aches and pains - headaches, - tremors, - gastrointestinal distress - nausea - inability to relax when off duty, - trouble falling asleep or staying asleep - Eating too much or too little - especially carbohydrates, metabolic issue, diabetes - nightmares or flashbacks - Difficulty getting up in the morning - Lethargy or lack of energy; depletion of what the body needs sodium, potassium, cortisol, adrenalin, drop in blood sugar - Decreased sex life - increased risk to mental health issues | - Worry, - Fear, anxiety, or terror in life - threatening situations or perceived danger - anger, on edge - frustration, scared - argumentativeness, recurring feelings of agitation - irritability - deep sadness, - difficulty maintaining emotional balance - Having low or no energy - Feeling numb or like nothing matters - Feeling helpless or hopeless - Feeling unusually confused or forgetful | - unnecessary risk-taking - failure to use personal protective equipment - refusal to follow orders or leave the scene - endangerment of team members - increased use or misuse of prescription drugs or alcohol, smoking or drugs | - Judgmental - Irritability, anger and hostility, - blaming, - reduced ability to support teammates, - conflicts with peers or family, - withdrawal, - isolation - Yelling or fighting with family and friends - Over-dependence on other people • Resentment • discontentment • Unhappiness • Insecurity | - Having thoughts and memories you can't get out of your head - Thinking of hurting or killing yourself or someone else - Unable to perform daily tasks like taking care of your kids work or school - self-doubt |
Monitor yourself to be able to tell when you are getting stressed
Ensure you use positive coping skills to manage the stress. For example; reach out for help, take time to relax, journal what is happening to you and think of ways to manage the problem or stressor, do physical exercises and also relaxation exercises that involve you just breathing in and out in a relaxed way.
If it is relationship stress, use assertive communication, set boundaries and enhance conflict resolution and management skills. (You may have learnt or will learn this in your SUS class).
If it is work/school/life balance: quality time management is key, have a plan or schedule, delegating where you can be it at work or home will help.
If it is a loss through death, separation or breakup and you are grieving, seek support either from family, friends the counselors here in school or near your residence.
Practice Self-care
Basic self-care will keep your immune system strong and your emotional reserves full. Get enough sleep. Exercise regularly. Eat well. Try mindfulness apps.
Find activities that engage different parts of yourself. Do something physical like dancing. Occupy your mind with puzzles. Engage your senses with hot baths or fragrant candles.
Look for tasks that are not productive that you can postpone or simply eliminate from your to-do list.
Find ways to focus
You might feel unmotivated now. Recognize that the current circumstances are hard for everyone. Don’t judge yourself; just do the best you can. Establish a routine. Get up, go to bed and do your work at the same time every day. Frequent breaks can help you re-engage in your work. Try to create a separate work space, although you should reserve your sleeping area for sleeping. If family members are distracting you, use “I statements” to explain the problem--“I’m worried about my exam next week”—and work together to develop solutions.
Seek out social support
To combat mental health issues, come together with your friends, class mates, Peer Counselors either physically or through technology. We are aware that many of you have WhatsApp groups, keep connecting and keeping in touch.
Even something as simple as turning on your webcam during virtual classes can help you and others feel more connected.
Help others cope
Your classmates and family members could be struggling. You don’t have to fix their problems. It’s enough to let them know they’re not alone.
If you’re a psychology major, graduate or undergraduate or you are a peer counselor help the other students but be sure to address your own concerns and ask your supervisors for help.
Find ways to manage disappointment
For those of us who have internship, dissertation defense or graduation ceremony, or other important events, be patient and be ready to make adjustments. For those awaiting graduation, celebrate but embark on the next phase of your life. Work closely with the USIU-Africa Career and Placement Office (email: careeroffice@usiu.ac.ke) to identify a job or look out for opportunity for job creation and also volunteerism in this period.
Limit your media consumption
Of course, it’s good to stay informed, especially about what’s happening in your area.
But too much news — especially social media — can add to your anxiety. To avoid being overwhelmed, set limits on your media consumption and smartphone use. Cut through misinformation by relying on reputable sources
Focus on things you can control
Other people may be disobeying the rules or doing other things that add to your stress. We ask you to model good behavior and stay safe yourself, recognizing that you can’t control what other people do. You can only control your own thoughts, feelings and behaviors. Another thing you can’t control? The uncertainty about what comes next. Instead of worrying about the future, focus on solving immediate problems now, focus on your classes, you have more time saved since you don’t have to commute to school, use it to go deeper into the concepts you are learning.
Use the library resources provided and carry out research for your classwork assignments immediately your lecturers issue them and also research on other areas of interest.
It is time to learn, grow and expand our knowledge to be better people.
Stay away from Alcohol and Drug abuse
We are in a time when home deliveries for alcohol and even drugs is taking place. We may find ourselves do more alcohol or drugs now that some of us are alone and may have self-control issues or may be having some struggles because of the changes brought about by Covid-19.
Small changes can make a big difference in reducing your chances of having alcohol-related problems. Here are some strategies to try, and you can add what works for you at the end.
Steps to take to be Alcohol and Drug Abuse Free
• Be Aware of your Thoughts
Notice that thought that makes you want to engage in Alcohol and Drug abuse and know that you have a choice to SAY No to yourself. Know your "no." You're likely to have friends who may not be in school or are yet to resume and they may offer a drink at times when you don't want. Have a polite, convincing "no, thanks" ready. The faster you can say no to these offers, the less likely you are to give in. If you hesitate, it allows you time to think of excuses to go along. Build your drink refusal skills.
• Know the limits
The Frequent use, how much, how long and reasons for use of alcohol and drugs is what poses a great danger
Keep track of how much you are drinking and work towards slowing down and eventually stopping the drinking, so that you can concentrate on school work.
If you must drink, Set goals. Decide how many days a week you want to drink and how many drinks you'll have on those days. It's a good idea to have some days when you don't drink. People who always stay within the low-risk limits when they drink have the lowest rates of alcohol-related problems.
Find alternatives. If drinking has occupied a lot of your time, then fill free time by developing new, healthy activities, hobbies, and relationships, or renewing ones you've missed. If you have counted on alcohol to be more comfortable in social situations, manage moods, or cope with problems, then seek other, healthy ways to deal with those areas of your life. Remember, the Counseling center is open and available for you.
Avoid "triggers." What triggers your urge to drink? If certain people or places make you drink even when you don't want to, deal with the unresolved issues or if possible try to avoid them. If certain activities, times of day, or feelings trigger the urge, plan something else to do instead of drinking. If drinking at home is a problem, keep little or no alcohol at home.
Plan to handle urges. When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for not drinking (it can help to carry them in writing or store them in an electronic message where you can access easily). Or talk things through with someone you trust. Or get involved with a healthy, distracting activity, such as physical exercise or a hobby that doesn't involve drinking. Or, instead of fighting the feeling, accept it and ride it out without giving in, knowing that it will soon crest like a wave and pass. Also, see the short module to help you handle urges to drink.
• Know that Legality doesn’t mean harmlessness
As much as alcohol and cigarette smoking is legal, irresponsible and excessive use is harmful. Illegal drug use and abuse is harmful to your health and life in general.
• Maintain your Brain Power
Value and Protect the executive functioning of the brain (memory, learning, long term planning and investment, impulse control) which gets affected by Marijuana use, excessive alcohol consumption, smoking, illegal drug use and abuse of prescription drugs. Let us prevent substance abuse disorders, negative effect like violence and even psychosis.
Don’t feel alone, USIU-Africa cares and are available and ready to serve you.
By Lydia Winda
Mid- Semester Exams are around the corner and probably you are experiencing exam fever especially for those doing online exams for the first time. Below is a guide on how to prepare for USIU-Africa’s online exams;
All the best in your exams!
Best Wishes
Feeling: sad, anxious, irritable, tired all the time, like you are in a crisis
Thinking: Nobody likes me, I can’t do anything right, I am a failure, I am losing interest in my academic journey
Drinking more alcohol than anticipated or increasing drug use
Having trouble sleeping or sleeping too much?
Having trouble with your eating?
There is help for you.
Call the Counseling Center on +254 730 116 748 /797 /746 /791 /750 and ask to be connected to a Professional Psychological Counselor or a Peer Counselor.
We will listen to you, explore and come up with ways to help you feel better.
By Lucy Kung’u
At this time of uncertainty, we are facing many stressors in our lives notably;
It is important that we be aware of how the different stressors are impacting on us and what we need to do to manage stress.
What is stress?
Stress is our response to interaction between external events/demands (what is out there) and internal psychological or physiological responses.
It can be caused by such things as conflict, sense of injustice or unfairness, constraints (lack or limited resources, unmet needs, loneliness), high demands in the midst of time pressure, distractors/barriers or differences in beliefs about the demands in our lives, uncertainty (thinking the worst will happen- fear of harm, pain, loss of face or loss of loved ones), distress intolerance (I can’t stand this) especially if you are not sure of how to do something, or over commitment yet you are not achieving set goals, or you are not getting what you think is important to you, personality clash especially when it comes to differences in patience, sense of time urgency, flexibility, setting realistic goals, competitiveness, ability to calm down or get aroused by stressors.
People deal with stress in different ways. Some avoid the stressor by running away, remaining passive, blaming themselves, doing nothing in a helpless way or dealing with the stressors in an aggressive way. Others accept, adjust, adapt and advance, which is the preferred way of managing stress.
How to manage stress
Stress can be managed by:
Being aware of the signs and symptoms of stress, and knowing and identifying the effects of stress on you as shown in the table below:
Common Physical Symptoms of Stress | Common Emotional, Behavioral, and Cognitive Symptoms of Stress: |
Body Sensations Rapid heart rate, palpitations, muscle tension, having unexplained aches, pains and discomfort headaches - back pain - neck pain - chest pain or discomfort - problems with digestion - nausea - shaking - sweating - dizziness - numbness or tingling -Inability to relax -trouble falling asleep or staying asleep, difficulty getting up in the morning -Eating too much (especially carbohydrates) or too little or loss of appetite -Lethargy or decreased energy; depletion of what the body needs e.g. sodium, potassium, cortisol, adrenalin, drop in blood sugar - increased risk to mental health issues | - fear, worry, anger, irritability - a lot of frustration - crying, deep sadness - frustration, anger - impatience - emotional fatigue - burnout - deceased productivity - concentration problems - memory problems, forgetfulness - confusion or numb like nothing matters - Feeling helpless or hopeless, inability to control negative hurtful thoughts -unnecessary risk taking behavior with a don’t care attitude -refusal to follow rules or regulations for risky situations -self-blame - fighting with family and friends - Overdependence on other people - Resentment - discontentment - Unhappiness - Insecurity - unproductivity; unable to undertake your tasks, e.g. attend class, take care of children, work |
However, check with your doctor or health care provider to ensure there are not any other causes of the physical symptoms.
Monitor yourself to be able to tell when you are getting stressed so that you can manage stress and focus on what needs to be done in the present moment
Ensure you use positive coping skills to manage the stress. For example; reach out for help, take time to relax, journal what is happening to you and think of ways to manage the problem or stressor, do physical exercises and also relaxation exercises that involve you just breathing in and out in a relaxed way.
If it is relationship stress, use assertive communication, set boundaries and enhance conflict resolution and management skills. If learning or working from home and family members are distracting you, use “I statements” to explain the problem--“I’m worried about my exam next week”—and work together to develop solutions.
If it is work/school/life balance: enhance time management, have a plan or schedule, delegating where you can or will help.
If it is a loss and you are grieving, seek support either from family, friends, and counselors here in school or near your residence.
Practice self-care. Basic self-care will keep your immune system strong and your emotional reserves full. Get enough sleep. Exercise regularly. Eat well. Try mindfulness apps.
Find activities that engage different parts of yourself. Do something physical like dancing. Occupy your mind with puzzles, singing. Engage your senses with hot baths or fragrant candles.
Look for tasks you can postpone or simply eliminate from your to-do list.
Seek out social support. Having to stay home can be lonely. To combat isolation, come together with your class mates or graduate school cohort via technology. Many of you have WhatsApp groups, keep chatting. Something as simple as turning on your webcam during virtual classes can help you and others feel more connected.
Help others cope. Your classmates and family members may be going through challenges. You may not be able to fix their problems. It’s enough to let them know they’re not alone.
Be patient. For those who have internships, dissertation defenses or are thinking of graduation or other important events, be patient, and be ready to make adjustments as we await the end of this pandemic. For those awaiting graduation, work closely with the Career and Placement office to identify a job or look out for opportunity for job creation in this period. also consider volunteerism, which will give you work experience.
Limit your media consumption. To avoid being overwhelmed, set limits on your media consumption and smartphone use. Cut through misinformation by relying on reputable sources of truthful and useful information. Remember the internet has a lot of information and we should look out for credible information and opportunities.
Focus on things you can control. Other people may be disobeying the rules about physical distancing or doing other things that add to your stress. We ask you to model good behavior and stay safe yourself, recognize that you can’t control what other people do. You can only control your own thoughts, feelings and behaviors. Another thing you can’t control, the uncertainty about what comes next. Instead of worrying about our ambiguous future, focus on solving immediate problems now, focus on your classes, you have more time saved since you don’t have to commute to school, use it to go deeper into the concepts you are learning, identify or discover your talents or even innovate.
Use the library resources provided and carry out research for your classwork assignments let us not wait for last minute rush. Remember, it is time to learn, grow and expand our knowledge
Stay away from alcohol and drug abuse. We are in a time when home deliveries for alcohol and even drugs is taking place. We may find ourselves do more alcohol or drugs now that some of us are alone and may have self-control issues or may be having some struggles because of the changes brought about by COVID- 19. Small changes can make a big difference in reducing your chances of having alcohol-related problems.
Be Aware of your Thoughts, know your limits, and maintain your brain power. Value and protect the executive functioning of the brain (memory, learning, long term planning and investment, impulse control) which gets affected by the negative effects of stress. Quiet your mind, regulate your emotions, change your thinking to change your life. Be willing to accept, adjust, adapt, and advance. Remember to always find the humour in things, and laugh.
Prevention, reduction, management, tolerance, optimism, positivity, getting professional help is what we all need. Don’t feel alone, we care and are available and ready to serve you.
Mental illness awareness means acceptance and love rather than judgment and shame; it means an end to the stigma and the beginning of hope.
- Annie Slease
By Lucy Kung’u
Every year, October 10 is set aside to mark World Mental Health Day. This year’s Mental Health Week theme is Strengthening Our Community – Live, Learn, Work and Play. According to the World Health Organization (WHO), mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to his or her community. It is all about how people think, feel, and behave. WHO stresses that mental health is not just about the absence of a mental disorders or disabilities. Furthermore, mental health can adversely affect relationships, our day to day lives and even physical health.
Risk factors for mental health disorders or illness
It is important to note that everyone is at a risk of mental health related issues or illnesses. No one is immune to mental health issues. It affects people from all walks of life, young old, male female, different races, rich, poor etc. Some of the risk factors that have been identified include:
- Frustration, which is defined as a feeling that you get when someone, something or a situation you cannot control or change blocks, prevents or stops your effort to get what you desire which you perceive as important to you;
- Social or interpersonal related issues, based on one’s attachment style, betrayals, neglect, break up of relationships, conflict, violence, among others;
- Financial issues, including the lack of finances or lack financial management skills, debts etc.;
- Current or past traumas, which are experiences that overwhelm your day to day coping skills e.g. stress, loss of a loved one, a job, a friendship, marriage, natural or man-made disasters;
- Lifestyle choices that negatively affect one’s life e.g. alcohol and drug abuse;
- Developmental disorders that may affect one’s learning, relationships, sexuality, control, personality, biological factors like - genetics, brain chemistry, brain structure, and another medical conditions like terminal illnesses, environmental factors among others.
Prevention and treatment
In the wake of increased mental health related issues, talking about ways of managing mental health is key. Some of the notable ways of preventing and treating mental health related issues include
- Being aware of mental health related issues.
- Embracing change, and remembering that no situation is permanent, and this is just a phase you can get through. This goes hand in hand with accepting situations that you cannot change, as this helps you face the threat, adjust, integrate and adapt to the changes that are in your best interest.
- Reappraising your habits and routines and clarifying your personal and social values.
- Talk to someone about how you feel. Talk to a friend, a family member or a colleague.
- Try to be creative. It helps in distracting you from having negative thoughts.
- Practicing mindfulness by taking a minute to stop what you are doing, focus on your breathing and think of a calming thought, image or belief. It is an incredibly powerful tool.
- Be kind to yourself. Take each hour at a time.
- Avoid putting too much pressure on yourself to perform.
- Self-care is important. Know when your body yearns for a break and take it. Go for a holiday, change environments among other activities. Create time to go for nature walks. Enjoy the beauty of the environment and take pictures. When not at work, rest and get enough sleep.
- Learn to just focus on what you can do and have control over.
- Be aware when you are about to react in ways that are prohibited.
- Reflection will help you to be in the present moment and remain sensitive to the demands and changes brought about by the issue you are facing. Deeply connect with your inner soul, strength and resources.
- A solution focused mind set and high frustration tolerance levels will help keep the peace.
- Stay away from substances that are likely to affect your judgment, reaction time or would cause you to act irrationally, violently or cause brain damage e.g. misuse of prescription drugs, excessive consumption of alcohol, use of illegal and hard drugs.
- Learn to wait and be patient as things settle down, learn to regulate all the negative emotions.
- Use relaxation techniques; meditation, breathing exercises, help restore balance in your life.
- Gratitude and compassion – both of these not only help to lower stress levels; they also help boost immunity and improve perspective. It takes only a few seconds to think of something you are grateful for.
- Flexibility is key. Change your thinking, get the facts to be able to correct wrong perceptions or beliefs, move from negative thinking “I feel helpless, there is nothing I can do” to positive Thinking “I can take it one day at a time, I will restart small to get to where I was or I will do things differently”.
If the feelings are persistent, seek help from a professional, like a psychologist or counselor who will help you with psychosocial issues or a psychiatrist for a biological issue that needs medication.
What to do to help
Despite the fact that mental health awareness is on the rise, stigma associated with mental health is still with us. People need to be intentional about getting facts and playing their part in reducing mental related issues. Below are some of the things one can do to help;
As we mark this year’s World Mental Health Week, let us purpose to be more mentally healthy, learn something new about mental health, take care of our mental health, practice self-care, support a friend or someone with a mental health related issue, show love and solidarity with those living with mental health related issues. Remember it is okay not to be okay. It is okay to seek help. Also remember that mental health is emotional, social and psychological well-being which contributes to a relatively happy, functional, productive and healthy life.
By Sandra Joan
The Peer Educators and Counsellors Club (PECC) recently held an online webinar themed “Debunking Suicide". The event highlighted the issues surrounding depression and suicide, and featured panelists, including professionals in the field, who offered their insights on the topic.
With the suicide rate in Kenya having been on the rise lately, especially since the outbreak of COVID-19 pandemic, PECC found it necessary to have this two-day event and especially during the month of September in commemoration of Suicide Awareness & Prevention Week. Statistics have reported that between the months of March and June this year, over 500 people have committed suicide, a number said to be higher than what was reported in the entire year of 2020. A lot of young people, and in our case university students don’t know how to cope with stress which in turn leads to the development of depression and eventually leads to suicide.
Panelists at the event included Mr. Onyango Otieno (Founder – Afro Masculinity, Co-Founder – Fatuma’s Voice, Host & Producer – Afro Men Podcast, Certified Trauma Coach), Mr. Patrick Obel (Senior Counselor - USIU-Africa), and Lydia Winda (VCT Counselor & Club Patron). The moderators who doubled as the co-chairs of the event were Ms. Sandra Joan (Head of PR & Marketing –PECC) and Ms. Wandia King’ori (Vice Chairperson – PECC).
Speaking on mental wellness and masculinity in the African male context, Mr. Onyango Otieno noted that it was high time that society unlearned the unhealthy definitions of masculinity, and learn healthy communication, adding that it was important to encourage and celebrate the expression of emotions specially in boys from a young age.
The event also featured a panel session led by the University’s Counselling Office. Ms. Lydia Winda and Mr. Patrick Obel defined what suicide and depression were, and laid out the risk factors for the former while helping us break the stigma surrounding them. They educated the attendants on what the appropriate language use is when talking about a person with suicidal ideations or who has attempted to take their own life before. Ms. Noel Lusega (Senior Counselor at USIU-Africa) and Lucy Kung’u (Head Counselor at USIU- Africa) took the audience through the psychology behind suicide and answered questions from the attendants regarding how to be there for a loved one going through the same or for their family members after they have laid a loved one to rest.
The session ended with a testimonial session from a student, Ms. Joyce Wanjiku who spoke about her experience living with bipolar disorder and depression and helped humanize the person behind the suicidal attempts and verbalize what it feels like to actually have suicidal ideations.
By the Counselling Department
The global response to COVID -19 has changed daily life for many people, in addition to being a source of stress and adversity for them. To overcome the challenges posed by COVID-19 and its related traumas, it is important that we all build and strengthen our resilience.
What is resilience?
Resilience is the process of positive adaptation, withstanding or doing well in the face of adversity. It is the alleviation of suffering and the deliberate choice to have a balance between negative experiences (bad outcomes) and positive experiences with the choice of allowing oneself to lean more on the positives in life despite the challenges. It is also the ability to maintain relatively stable and healthy levels of psychological and physical functioning despite the adversity.
What people need to be resilient
To counter balance hardships in life and shield yourself from difficult times, there are core skills in life that one needs to be able to adapt, find solutions and therefore bounce back from the challenges, physically and psychologically ready to move on with life. These include:
- For children provide coloring books, crayon, makers, word searches, puzzles, books, craft supplies). Take the time to play with the children and teach them coping and adaptive life skills.
- For adolescents, provide them with the right experiences and support, train them on resisting peer pressure, focus on long term goals and strategically planning for the future, dealing productively with setbacks and managing school work at this time of lockdown and school closure.
- Resist impulsive behavior through self-regulation skills (self-control) so that you are able to plan, monitor, adjust and regulate your behavior. Learn to say no to yourself when alone or with people (say no to negative coping skills e.g. alcohol and drug abuse, distractions or temptations and negative thinking).
- Follow and adjust flexibly to the different rules and guidelines for protection against contracting or transmission of COVID -19 and other infectious diseases.
Remember, you are the architect of your life and you can make it stronger and better in the “new normal” where we have to learn to live with the virus.
By Leah Gichuki
The dictionary defines self-love as “One's positive attitude towards self or positive opinion or evaluation of oneself”. There are other ways that one can define what is and what is not, self-love.
Self-love is the value and the worth you experience within yourself separate and apart from anyone’s declaration of their love for you. It is generated from the inside and regulates the way we experience external love towards others and ourselves. Self-Love is not a self-obsession with oneself but a healthy respect for who you are and your value.
How do you know you love yourself in a healthy manner?
A healthy sense of self love is a baseline of how you allow others to treat you and a genesis of how we treat others. You cannot allow others to treat you beneath what you have established for yourself. An insufficient sense of Self Love can be observed for example, in situations where individual/s disrespect you but you keep on showing up for the same treatment every other time. The other side of insufficient self-love can be manifested through self-pompousness. To explain this, such a person finds a que in a place of service and in an effort to intimidate others, they throw words like “Do you know who I am?”. This is baffling because when one uses the phrase of do you know who I am others will think “…how will I know who you are if you don’t know who you are?”. Imagine the task of dealing with someone who does not know who they are. Other times the insufficient self-love will manifest through a person’s identification with labels and class…e.g. I drive the latest make of brand X or they use the address they live in. The question begs if all the superficial labels are taken away what is your Identity? It is not a label definitely but may indicate a lack of control of what is going on within the person.
Why is a healthy sense of love important?
Tips for developing Self Love
To sum it up, we define ourselves by what we give our hearts to. Therefore, sufficient self-love is evident when your self-esteem does not fluctuate due to situational experiences. If you love yourself and accept you then the world does not mark your value.
By the Counselling Department
The risk of suicide is a major global health concern. Suicidal thoughts can happen to anyone – the strong or the weak, all races, nationalities, ethnicity, careers and different walks of life.
Suicide is reported to be among the leading cause of death for teens and young adults. September is a Suicide Prevention Awareness Month. In this month we encourage us all to shift our perception, spread hope and share vital information on suicide. In line with the theme of the month “Together for Mental Health,” the goal is to ensure that individuals, friends and families have access to the resources they need to discuss suicide prevention and to seek help.
Suicidal thoughts, attempts and death by suicide is an indication of a serious mental health problem that needs intervention for those that struggle with suicidal thoughts, the survivors of attempted suicide and for family and friends of those who die from suicide. This is an appeal to all of us to bring our voices together to advocate for better mental health care, including an effective crisis response system.
Perception or meaning of death by suicide
It is worth noting that the meaning of suicide for a given individual can vary from one person to another. How people perceive death by suicide matters. There are people who will perceive it as rejection, abandonment, betrayal, disloyalty. For some the death is perceived as a choice with a critical interpersonal message from the deceased about the lack of worth or value of the relationship.
Effects of death by suicide on survivors of the loss
Death by suicide causes long lasting psychological experiences of distress, pain, anger, rage, directed at self or the deceased, self-doubt, guilt, anxiety, fear of being misjudged especially for parents, struggle with thoughts of being a failure, struggle with the why questions e.g. why didn’t he/she come to me for help? Why was I not in a position to keep him/her from dying? Struggle with meaning making, was this really a suicide or was it an accident, it puts other people at risk of suicide as well, it alters the quantity and quality of connection between the mourners and the social networks, in case it is a child, it strains the relationship between partners, erodes family cohesiveness and can bring about conflict, there is also a struggle with the stigma that the family/friends face as a result of the suicide. It can lead to feelings of alienation and estrangement from the deceased.
Some of the activities one can do;
Letter writing to the deceased or initiating a conversation with the deceased using “an empty chair” and more important going for counseling or therapy.
Warning signs for suicide – How we can tell someone is in danger of suicide
Talking to someone you are worried about
If you notice any of the warning signs or if you’re concerned someone is thinking about suicide, don’t be afraid to talk to them about it.
Focus on being understanding, caring and nonjudgmental, saying something like:
“You are not alone. I’m here for you”;
“I may not be able to understand exactly how you feel, but I care about you and want to help”;
“I’m concerned about you and I want you to know there is help available to get you through this”;
“You are important to me; we will get through this together.
Remember that speaking up when suicidal isn’t attention seeking and having mental health issues or stressors in your life doesn’t make you weak.
Seeking professional help
There is need for seeking professional help when one has experienced death of a loved one or an important person in their life through suicide. Counseling helps with:
Healing after suicide loss requires that survivors find reason to go on with their life and focus on the existential questions and reasons for survival.
By Patrick Obel
We are living at a time when the third wave of COVID-19 has hit our country with devastating results. It is therefore vital to observe the basic Ministry of Health protocols regarding prevention of infection and its spread.
Although the COVID-19 and its effects is a new condition that the doctors and other scientists are still learning more about and with the information that it affects the respiratory system, the effect on the lungs cannot be underestimated. According to reports, it has been reported that about 14% of COVID-19 cases have been severe with an infection that affects both lungs. It has also been observed that, the infection can damage the walls and linings of the air sacs in a patient’s lungs. As the body tries to fight it, the lungs become more inflamed and filled/flooded with fluid. The outcome then is that the function of the lungs is reduced, making it harder for the lungs to help oxygen enter the Red Blood cells which carry oxygen around the body and to get rid of carbon dioxide as we breath out, without oxygen there is no life.
According to David M. Guidot, and Ashish Jayant Mehta, authors of the book titled ‘Alcohol Use Disorders and the Lung’ research shows that alcohol abuse renders the lung susceptible to dysfunction in response to the inflammatory stresses of sepsis, trauma, and other clinical conditions recognized to cause acute lung injury.They further explain that alcohol consumption accompanied by other drugs makes the situation worse for the health of the consumer. When the lungs have been affected due to substance abuse, it predisposes the health of the consumer to more severe effects should they get COVID-19 infection.
Therefore, as part of our precautionary measure against severe effects of the COVID-19, especially to our lungs, a big part of the respiratory system that involves the exchange of gasses in our body. When an individual smokes, the cells that produce mucus in the lungs and airways grow in size and number making the amount of mucus to increase and thicken. Once this happens, it predisposes the lungs to negative impact that is worsened should the individual contract the COVID-19 virus. A study conducted by the National Authority for the Campaign Against Alcohol and Drug Abuse (NACADA) showed that there was a significant positive association between the alcohol consumption of the parents and that of their children. Parents should specifically take care of their influence upon their children.
The Counseling Center provides information and education communication (IEC) materials and offers support to those that are struggling with alcohol and substance use and or abuse. Where and when necessary we make referrals appropriately. As USIU-Africa, we care and urge us all to be aware, knowledgeable and careful about excessive and irresponsible alcohol consumption and other drugs such as marijuana and tobacco in their different forms that are easily abused. Join us in this year’s Alcohol and Drug Awareness Campaign with the theme: ’Not the Virus, Not the High- Alcohol and Drug Abuse Not for Us-Be Smart‘.
By Patrick Obel
Since March 2020 when the World Health Organization (WHO) declared COVID - 19 a public health emergency of international concern and the first case was diagnosed in Kenya, life has never been the same again for everyone. The ongoing pandemic has affected people differently depending on the effects, be they economic, social, political and health.
One of the effects of COVID -19 has been sleep disturbance. Sleep is a biological need for life and health, similar to the need for food. Sleep affects your mental and physical performance as well as long-term health. The longer you go without sleep, the more you are prone to slow thinking, confusion, and making mistakes. This could put you and others around you at risk of injuries and death.
The Royal Society for Public Health notes that it is important that we all understand the purpose of sleep. Sleep is responsible in helping with restoring and organizing the brain networks. Laboratory studies have shown that any single cell taken from the body will maintain a stable 24-hour pattern, which is a demonstration that sleep is a force to be harnessed rather than challenged. Sleep is therefore a natural process that plays a significant role in human existence. Whereas we are able to make deliberate choices on other biological drives like hunger and thirst, we don’t have such luxury with sleep because it is involuntary.
There are medical causes that can affect sleep, however there is a significant number of people that may be struggling with sleep as an effect of the pandemic which has made many people anxious because of the unpredictability of the future which includes fear of income losses or real losses, death, contracting the virus and many other such cases. If you find yourself sleeping less than you should, this will lead to an accumulation of lost sleep hours and is likely to result into negative consequences such as cognitive impairment, or even medical conditions of ill health.
The table below shows recommended hours of sleep:
Age Group (Years) | Hours of sleep per day |
1-2 | 11-14 |
3-5 | 10-13 |
6-13 | 9-11 |
14-17 | 8-10 |
18-25 | 7-9 |
26-64 | 7-9 |
65+ | 7-8 |
Adapted from National Sleep Foundation Recommendations 2015.
According to a study by the Division of Sleep Medicine at Harvard Medical School, sleeping less than five hours per night may increase mortality risk by up to 15 percent.
More effects are seen in the following diagram:
Adopted from Healthline.
Signs that you are not sleeping adequately include:
If sleep deprivation continues long enough, you could start having hallucinations — seeing or hearing things that aren’t really there. A lack of sleep can also trigger mania in people who have bipolar disorder. Other psychological risks include: impulsive behavior, anxiety, depression, suicidal thoughts, and paranoia.
Ways of improving our sleep
Even though our lives have changed because of the associated effects due to the Coronavirus pandemic, we can do something to restore our sleep to a place that it can give us maximum rest. There are several things that we can try and incorporate in our lifestyle for adequate rest. Some of these will require you to be able to:
a) Create a relaxing evening ritual. Do things that relax you to create a pre-sleep routine to remove some of your daily stress.
b) Stick with a routine that includes a predictable sleep schedule. Keep your meals, bedtime and morning alarm consistent, even on weekends. Maintaining your sleep patterns conditions your body to expect and react accordingly to appropriate times of rest and wakefulness.
c) Use your bed for sleep and sleep alone. Keep electronics, food and any other stimulating activities out of your bed.
d) Remove electronics from your bedroom. Screens and electronics are an integral part of our daily lives. Keeping them in your bedroom may be a major hindrance to sleep.
e) Keep your bedroom quiet, cool, and dark. Removing light, sound and keeping your space at a constant temperature to mimic your ideal sleeping conditions.
f) Get up after 30 minutes if you’re unable to sleep. If you can’t sleep after a half hour, leave your room for a while and go back to some of your pre-bedtime relaxation activities or rituals before heading back to bed and trying again.
g) Steer clear of caffeine and alcohol. In the hours before bed, especially, but also throughout the day, be mindful of your caffeine intake.
h) Exercise. However, be sure to get in that workout at least a few hours before bedtime.
i) Cut out napping. While a quick ’power nap’ may work wonders for some, when there are issues with sleep, it’s best to stay awake during the day.
j) Avoid going to bed on a full – or empty – stomach. Balanced, healthy meals during the day will help keep your body and blood sugars balanced for optimal sleep (Homewood Health, 2017).
References
Healthline, (2020). The effects of sleep deprivation on your body. Retrieved July 28, 2020. From https://www.healthline.com/health/sleep-deprivation/effects-on-body .
Homewood Health. (2017). The impact of sleep on your health. Retrieved July 28, 2020. From https://hr.mcmaster.ca/.../SUPPLEMENTS_AUGUST_2017_EN_ HOMEWOOD.compressed-1-37.pdf .
Royal Society for Public Health. (2016). Waking up to the health benefits of sleep. https://www.ndcn.ox.ac.uk/files/news/sleep-report-rsph.pdf (accessed July 2020)
By Lydia Winda
The COVID-19 virus has shaken the whole world and shifted the focus of everybody, putting the world in a position where people can easily turn a blind eye to other equally fatal diseases like cancers, communicable diseases, HIV & AIDS among others. January is world cervical cancer awareness month and as such, it is important to note that cervical cancer is still here with us.
Cervical cancer is a type of reproductive health cancer that occurs in the cells of the cervix — the lower part of the uterus that connects to the vagina. It is the fourth most common cancer in women ranking after breast cancer (2.1 million cases), colorectal cancer (0.8 million) and lung cancer (0.7 million). In 2018 alone, approximately 570 000 women were diagnosed with cervical cancer worldwide and about 311 000 women died from the disease which is quite on the higher side. Moreover, cervical cancer was the leading cause of cancer-related death in women in Eastern, Western, middle, and Southern Africa. Specialists state that 75% of cervical cancers are preventable through cervical cancer screening that leads to early diagnosis. Further, 9 women are diagnosed with cervical cancer every day, 2 women lose their lives to the disease every day and most cases of cervical cancer are at ages under 50 years old (The Lancet Global Health). Most cases of cervical cancer are caused by Human Papilloma Virus (HPV) which is a Sexually Transmitted Infection (STI).
Causes and Risk factors of Cervical Cancer
Early onset symptoms
In the early stages, one might not experience any symptoms at all hence the need for women to go for annual pap smear and pelvic tests. Note that pap smear is a preventive test that indicates any change in the cells of the cervix. These are the initial symptoms that can be identified in a woman who has cervical cancer.
Late stage symptoms
These symptoms are likely to appear if cervical cancer spreads to the neighboring tissues;
Note that like any other cancer, cervical cancer patients may experience general wear and tear and degradation. As the disease progresses, one further loses more weight and becomes easily fatigued. Cancerous, pathologies are known as ’consumer diseases‘. This means that they use many elements of your body to continue growing and damaging. Note that one does not necessarily experience all the symptoms listed above.
Prevention and treatment of cervical cancer
Cervical cancer if diagnosed early is one of the many cancers that has the most successful recovery stories compared to other types of cancers as long as there is early detection and it is managed effectively. Cancers diagnosed in late stages can also be controlled with the right treatment and palliative care. Act now, do not wait until it is too late.