The effects of stress on the body and mind can often be hidden, especially in the early stages, as they may not manifest as obvious physical symptoms. Stress can silently impact various systems, leading to issues like elevated cortisol levels, weakened immune function, digestive problems, or cardiovascular strain without immediate, noticeable signs. Over time, these hidden effects may contribute to conditions such as hypertension, anxiety, depression, or chronic fatigue. Once symptoms begin, there is no single "cure," but the effects can often be managed or reversed with targeted interventions, depending on the severity and duration of stress. Effective strategies include:

• Lifestyle Changes: Regular exercise, a balanced diet, and adequate sleep can reduce cortisol levels and improve resilience to stress.

• Mind-Body Techniques: Practices like mindfulness through prayer, meditating on the words of scripture or deep breathing can lower stress responses and promote relaxation.

• Therapy: Cognitive-behavioral therapy (CBT) or other forms of counseling can help address underlying causes and develop coping mechanisms.

• Medical Intervention: If stress has led to conditions like anxiety or heart disease, medications or medical treatments may be necessary, guided by a healthcare provider.

• Social Support: Building strong social connections can buffer the effects of stress.

Early intervention is key, as chronic stress can lead to more severe, harder-to-reverse damage.

Stress and The Mind

Stress can significantly affect the mind. It can disrupt cognitive functions, emotional well-being, and mental health in both subtle and overt ways. Here’s how:

• Cognitive Impact: Chronic stress can impair memory, concentration, and decision-making by elevating cortisol levels, which affect the hippocampus and prefrontal cortex—brain areas critical for learning and executive function.

• Emotional Effects: Stress often leads to irritability, anxiety, mood swings, or feelings of overwhelm. It can exacerbate or trigger mental health conditions like depression or anxiety disorders.

• Behavioral Changes: Stress may cause insomnia, reduced motivation, or unhealthy coping behaviors like overeating or substance use.

• Neurological Strain: Prolonged stress can alter brain structure and function, potentially reducing resilience to future stressors and increasing vulnerability to mental health issues.

Management and Recovery:

While there’s no instant cure, the mental effects of stress can often be mitigated or reversed with:

• Mindfulness practices (e.g., prayer, meditating on the words of scripture, deep breathing).

• Therapy (e.g., CBT to reframe negative thought patterns).

• Physical activity to boost endorphins and reduce cortisol.

• Social support to alleviate emotional burden.

• In severe cases, medication prescribed by a professional.

Early action is crucial to prevent long-term mental health challenges. If symptoms like persistent anxiety or depression emerge, consult a mental health professional for personalized care.

Prolonged Stress

Prolonged stress elevates glucocorticoids like cortisol, which are critical in the stress response but harmful when chronically elevated. Below, I outline cortisol’s role, the negative effects of excess glucocorticoids (including reproductive dysfunction), what levels are considered chronic, other adverse effects, simple ways to reduce cortisol, and a conclusion, with cited sources.

Cortisol’s Role in Stress Response

Cortisol, a glucocorticoid hormone from the adrenal glands, is released via the hypothalamic-pituitary-adrenal (HPA) axis during stress. It mobilizes energy by increasing blood glucose through glycogenolysis and lipolysis, suppresses non-essential functions (e.g., immune and reproductive systems), and enhances brain alertness to manage acute threats. Charmandari et al. (2005) note cortisol’s adaptive role in prioritizing survival (Physiol Rev, 85(1):77-123). Chronic activation, however, disrupts homeostasis.

Negative Effects of Excess Glucocorticoids

Chronic cortisol elevation causes widespread harm:

• Immune Suppression: Inhibits immune cell activity, increasing infection risk and slowing healing. Sapolsky et al. (2000) describe suppression of pro-inflammatory cytokines (Endocr Rev, 21(1):55-89).

• Metabolic Dysfunction: Promotes gluconeogenesis and fat redistribution, leading to weight gain, insulin resistance, and type 2 diabetes risk. Björntorp (2001) links hypercortisolemia to visceral obesity (Obes Rev, 2(3):157-166).

• Cognitive Impairment: Damages the hippocampus, impairing memory and learning. McEwen (2007) notes dendritic atrophy in the brain (Annu Rev Neurosci, 30:153-188).

• Cardiovascular Issues: Elevates blood pressure and promotes atherosclerosis, increasing heart disease risk. Whitworth et al. (2005) highlight hypertension (J Hypertens, 23(2):263-268).

• Reproductive Dysfunction: Disrupts reproductive hormones, causing irregular menstrual cycles, reduced fertility, and decreased libido. Kalantaridou et al. (2004) explain cortisol’s suppression of gonadotropin-releasing hormone (GnRH), inhibiting ovulation and spermatogenesis (J Clin Endocrinol Metab, 89(7):3187-3194).

Other Adverse Effects

Chronic cortisol elevation also causes:

• Mental Health Disorders: Linked to anxiety, depression, and mood dysregulation due to HPA axis dysfunction (Holsboer, 2000; Neuropsychopharmacology, 23(5):477-501).

• Bone Loss: Inhibits osteoblast activity, increasing osteoporosis risk (J Bone Miner Res, 2006; 21(10):1527-1536).

• Muscle Wasting: Promotes protein catabolism, causing muscle breakdown (Am J Physiol Endocrinol Metab, 2002; 283(4):E766-E773).

• Sleep Disruption: Disrupts circadian rhythms, leading to insomnia (Sleep Med Rev, 2007; 11(6):405-420).

What Levels of Cortisol Are Considered Chronic?

Cortisol levels vary diurnally, peaking in the morning and declining at night. Normal ranges depend on the testing method (e.g., blood, saliva, urine). For blood, morning cortisol typically ranges from 5-25 µg/dL (138-690 nmol/L), per Mayo Clinic Labs. Chronic elevation, or hypercortisolemia, is not defined by a single threshold but by persistent elevation above normal ranges or disrupted diurnal rhythms (e.g., high nighttime levels). Miller et al. (2007) suggest chronic stress-related hypercortisolemia is often indicated by:

• Salivary cortisol: Consistently >0.5 µg/dL (13.8 nmol/L) in late evening (normal <0.1-0.2 µg/dL).

• 24-hour urinary free cortisol: >100 µg/day (276 nmol/day) over extended periods.

• Flattened diurnal slope: Loss of the normal cortisol decline from morning to evening (Psychoneuroendocrinology, 32(1):1-13).

• These patterns, seen in chronic stress or conditions like Cushing’s syndrome, correlate with adverse health outcomes. Diagnosis requires medical evaluation, as levels vary by individual and context.

Simple Ways to Reduce Cortisol

Evidence-based strategies to lower cortisol include:

• Exercise: Moderate aerobic exercise (e.g., 30-minute brisk walk) reduces cortisol. Hill et al. (2008) found it decreases cortisol and improves mood (Psychoneuroendocrinology, 33(7):857-865). Avoid overtraining.

• Mindfulness and Meditation: Mindfulness-based stress reduction calms the HPA axis. Matousek et al. (2010) report cortisol reductions (Ann N Y Acad Sci, 1172:34-39). Practice 10-15 minutes daily.

• Sleep Hygiene: 7-9 hours of quality sleep regulates cortisol rhythms. Leproult & Van Cauter (2010) show sleep deprivation spikes cortisol (Sleep Med Rev, 14(3):163-173). Maintain consistent sleep schedules.

• Social Connection: Positive interactions buffer stress. Heinrichs et al. (2003) found social support lowers cortisol (Biol Psychiatry, 54(3):138-147). Connect with loved ones.

• Nutrition: A balanced diet with omega-3s and low glycemic index foods regulates cortisol. Epel et al. (2001) note poor diet worsens cortisol responses (Psychoneuroendocrinology, 26(1):37-49). Include fish, nuts, and whole grains.

Conclusion

Cortisol is essential for acute stress but harmful when chronically elevated, with persistent levels above normal ranges or disrupted diurnal patterns causing immune, metabolic, cognitive, cardiovascular, reproductive, and other dysfunctions. Exercise, mindfulness, sleep, social support, and nutrition can reduce cortisol. Seek medical advice for cortisol testing. Stressed yet still think you’re living your best life? Think again.

The Cope and Live Mental Health Awareness Foundation (CLIMHAF) is pleased to unveil its program of activities to commemorate World Mental Health Awareness Month and the Foundation’s first anniversary. Speaking on May 1, 2025, in Enugu, Executive Director Reverend Chukwudiebube Nwachukwu outlined the planned initiatives, emphasizing the Foundation’s commitment to community service, impactful outreach, and sustainable development.

Throughout May 2025, CLIMHAF will mark both World Mental Health Awareness Month and its first year of operation with a series of targeted activities. Reverend Nwachukwu announced that the Foundation will offer free counseling services across the month, dedicated to supporting diverse communities, including:

• Widows, Widowers, and the Elderly (65+): Support for grief, loneliness, and life transitions.

• Survivors of Sexual and Gender-Based Violence (SGBV): Tailored counseling for resilience, recovery, and empowerment.

• Persons with Impairments: Specialized mental health support to promote inclusion and well-being.

• Women Experiencing Antenatal/Postpartum Depression: Compassionate maternal mental healthcare.

• Athletes and Coaches: Counseling to enhance performance, productivity, and mental resilience.

These services will be accessible in all 12 states where CLIMHAF operates. Individuals and communities are encouraged to contact the Foundation at +2348148318965 to access these free counseling services.

Reverend Nwachukwu called on community members and stakeholders to join CLIMHAF in its ongoing efforts to promote mental wellness and empower lives through compassion and sustainable initiatives. This dual celebration underscores the Foundation’s dedication to fostering mental health awareness and creating lasting positive change across Nigeria.

The critical need to enhance mental health awareness, education, and support to combat stigma and address mental health challenges underscores the importance of this partnership between Rapha Technologies Limited (Raphatech) and Cope and Live Mental Health Awareness Foundation (Cope and Live). This collaboration aims to integrate innovative digital healthcare solutions with mental health advocacy to create sustainable, impactful outcomes for communities in Enugu, Nigeria, and beyond.

About Rapha Technologies Limited

Rapha Technologies Limited, a private limited liability company based in Enugu, Southeast Nigeria, specializes in digital healthcare solutions, including telemedicine services and micro-life insurance products. Raphatech’s mission is to deliver accessible healthcare to all societal segments, leveraging technology to bridge gaps in healthcare delivery.

About Cope and Live Mental Health Awareness Foundation

Cope and Live is a non-governmental organization dedicated to transforming lives through mental health awareness, advocacy, support, and education. The foundation focuses on vulnerable populations, including inmates, flood survivors, and individuals with impairments, providing psychosocial support and educational initiatives.

Purpose of the Partnership

Recognizing the complementary nature of their missions, Raphatech and Cope and Live have forged a strategic partnership to amplify their impact. Raphatech’s expertise in telemedicine and digital health solutions aligns with Cope and Live’s focus on mental health education and psychosocial support. This collaboration leverages the strengths of both organizations to deliver integrated healthcare and mental health solutions, particularly for underserved populations such as inmates, crisis-affected communities, schools, and sports organizations.

The partnership aims to:

• Integrate telemedicine into mental health programs to enhance access to remote consultations for underserved groups, including flood survivors and custodial center inmates.

• Provide mental health education to Raphatech’s clients, including corporate partners, business owners, and private residences, as a value-added service.

• Develop a mental health module to support Cope and Live’s COLI Mental Health Academy, enabling digital training for diverse groups such as educators, sports coaches, athletes, and healthcare providers.

Key Collaborative Initiatives

• Telemedicine Integration: Raphatech will provide a telemedicine platform, including services like E-Term and Alat-Health Connect, to support Cope and Live’s mental health outreach programs. This will enable remote mental health consultations for individuals in underserved or crisis-affected areas.

• Mental Health Education: Cope and Live will deliver mental health education and psychosocial support to Raphatech’s clients, enhancing the value of Raphatech’s digital health offerings.

• COLI Mental Health Academy Support: Raphatech will offer technical expertise to develop digital training modules for the COLI Mental Health Academy, strengthening its capacity to train individuals and organizations on holistic well-being.

• Joint Community Programs: The partnership will facilitate access to custodial centers, schools, and communities for collaborative initiatives, ensuring broader reach and impact.

Mutual Benefits

• Expanded Reach: Cope and Live gains access to Raphatech’s telemedicine technology, extending its mental health programs to remote and underserved populations.

• Enhanced Service Offerings: Raphatech strengthens its digital health portfolio with mental health education and psychosocial support services.

• Community Impact: Both organizations achieve synergistic impact through resource sharing, innovation, and holistic support, fostering sustainable community development.

• Increased Credibility: The partnership enhances the credibility of both organizations through collaborative, high-impact initiatives.

Responsibilities

Rapha Technologies Limited:

• Provide access to its telemedicine platform, including toll-free call services, for Cope and Live’s mental health programs (upon establishment of Rapha Health).

• Offer technical support for developing digital training modules for the COLI Mental Health Academy.

• Collaborate on joint marketing efforts to promote partnership initiatives to clients and partners.

Cope and Live Mental Health Awareness Foundation:

• Deliver mental health education and psychosocial support to Raphatech’s clients and target populations.

• Facilitate access to custodial centers, schools, and communities for joint programs.

• Provide feedback on the effectiveness of telemedicine services in supporting mental health initiatives.

Conclusion

This partnership between Rapha Technologies Limited and Cope and Live Mental Health Awareness Foundation represents a transformative step toward integrating digital healthcare and mental health advocacy. By combining their respective strengths, both organizations are poised to deliver innovative, accessible, and sustainable solutions that address the pressing mental health needs of communities in Nigeria and beyond.

Mental health is a cornerstone of human well-being, influencing physical, emotional, and social functioning. For individuals within custodial environments—both correctional officers and inmates—maintaining mental, psychological, and emotional stability is critical to fostering a safe, rehabilitative, and productive system. Correctional officers bear the weight of significant responsibilities, managing complex and often high-stress environments that demand resilience, emotional intelligence, and professional acumen. Prolonged exposure to stressors such as environmental challenges, societal expectations, family pressures, and the emotional toll of their duties can undermine their mental health, potentially impacting their ability to perform effectively and uphold the principles of rehabilitation.

For inmates, the custodial setting can exacerbate pre-existing mental health challenges or trigger new ones. Factors such as isolation, stigma, loss of autonomy, and limited access to mental health resources often lead to negative coping mechanisms, including substance abuse, self-harm, or withdrawal. These behaviors not only hinder personal growth but also obstruct the rehabilitative goals of the correctional system. The need for psychosocial interventions in custodial centers is thus twofold: to empower correctional officers with tools to manage stress, transform anxieties into constructive action, and enhance their capacity to support inmates; and to promote mental, emotional, and social well-being among inmates, equipping them with skills to overcome negative self-talk, rebuild hope, and adopt healthier lifestyles.

Recognizing these needs, the Cope and Live Mental Health Awareness Foundation, in partnership with the Carmelite Prisoners’ Interest Organization Nigeria (CAPIO), initiated a comprehensive psychosocial engagement program targeting three custodial centers in Enugu State. This initiative aimed to foster mental health awareness, provide education, and implement practical strategies to enhance the well-being of both correctional staff and inmates, ultimately contributing to a more effective and humane correctional system.

Introduction

The psychosocial engagement program, conducted between January 21, 2025, and April 3, 2025, targeted three custodial centers in Enugu State: Nsukka Custodial Centre, Oji River Custodial Centre, and Enugu Maximum Custodial Centre. This collaborative effort between the Cope and Live Mental Health Awareness Foundation and CAPIO was designed to address critical mental health challenges within the custodial system through targeted interventions. The program was anchored on three key objectives:

• Supporting Correctional Officers’ Mental Health and Professional Capacity: Correctional officers operate in high-pressure environments characterized by environmental stressors, societal scrutiny, and emotional demands. These factors can compromise their mental health, leading to burnout, reduced empathy, or impaired decision-making, all of which affect inmate well-being and the correctional process. The intervention provided officers with mental health education, equipping them with strategies to maintain psychological, emotional, and social resilience. Officers were trained to recognize and manage various emotions—both their own and those of inmates—using professional approaches such as patience, empathy, and stress management techniques. This training aimed to enhance their productivity, strengthen their role in rehabilitation, and foster a supportive environment for inmates.

• Addressing Inmates’ Mental Health and Coping Mechanisms: Many inmates face mental health challenges, including depression, anxiety, and substance abuse, often as a means of escaping the harsh realities of incarceration. The intervention offered psychosocial support to help inmates address these issues, promoting healthier coping mechanisms and fostering mental and emotional resilience. Through workshops and counseling, inmates were encouraged to reframe negative emotions, build hope, and develop skills to navigate their challenges without resorting to harmful behaviors.

• Enhancing the Correctional System Through Rehabilitation: A robust correctional system prioritizes rehabilitation over mere containment, preparing inmates to reintegrate into society as reformed and responsible citizens. The psychosocial engagement equipped correctional officers with knowledge and techniques to facilitate effective rehabilitation, ensuring that inmates’ time in custody leads to meaningful change. By fostering a culture of mental health awareness, the program aimed to reduce recidivism and support inmates’ successful reintegration into society.

Program Implementation

The engagement program employed a multifaceted approach, including workshops, group discussions, one-on-one counseling sessions, and mental health awareness campaigns tailored to the unique needs of each custodial center. Topics covered included stress management, emotional regulation, conflict resolution, and the importance of self-care for correctional officers, as well as coping strategies, substance abuse prevention, and goal-setting for inmates. The program also facilitated open dialogues between officers and inmates to build trust and mutual understanding, creating a more collaborative and rehabilitative environment.

Conclusion

The psychosocial engagement program spearheaded by the Cope and Live Mental Health Awareness Foundation in partnership with the Carmelite Prisoners’ Interest Organization Nigeria (CAPIO) marks a transformative milestone in addressing the mental health needs of correctional officers and inmates across Enugu State’s custodial centers. By equipping officers with the knowledge and tools to navigate stress, foster emotional resilience, and approach their roles with empathy and professionalism, the initiative has fortified their capacity to drive meaningful rehabilitation. For inmates, the program has been a lifeline, offering critical support to overcome mental health challenges, replace destructive coping mechanisms with constructive strategies, and rekindle hope for a brighter future.

The ripple effects of this initiative extend far beyond the walls of Nsukka, Oji River, and Enugu Maximum Custodial Centres. By cultivating a culture of mental health awareness and education, the program has laid the foundation for a more humane, effective, and sustainable correctional system—one that prioritizes rehabilitation over punishment and empowers inmates to reintegrate into society as reformed, responsible citizens. This holistic approach not only reduces the risk of recidivism but also fosters safer communities, demonstrating that mental health is a cornerstone of social progress.

The success of this program serves as a powerful call to action. It underscores the urgent need for ongoing investment in mental health initiatives within custodial systems and highlights the transformative potential of collaborative partnerships. By championing the psychological and emotional well-being of all stakeholders, we can redefine the purpose of incarceration, turning custodial centers into spaces of healing, growth, and second chances. This initiative is a beacon of hope, illuminating a path toward a more just, compassionate, and inclusive society where every individual is empowered to thrive.

The CEOWORLD magazine article, published on January 13, 2025, ranks 197 countries based on stress levels across four categories: work-related stress, money-related stress, social and family-related stress, and health and safety-related stress.

• Nigeria’s Ranking: According to the 2025 CEOWORLD magazine survey, Nigeria ranks 180 out of 197 countries for stress levels. Countries reporting higher stress levels include Sierra Leone, Liberia, Somalia, Democratic Republic of the Congo, Niger, Mozambique, Eritrea, Sudan, North Korea, Madagascar, Central African Republic, Yemen, Malawi, Syria, Afghanistan, South Sudan, and Burundi, with Burundi identified as the most stressed nation. In addition, related sources, such as a Statista report from 2023, indicate Nigeria is among the most stressed nations, with around 62% of respondents reporting stress the previous day.

Reasons for Nigeria’s High Depression and Stress Rates

Based on the CEOWORLD article, related sources, and general knowledge about Nigeria’s mental health landscape, the following factors contribute to Nigeria’s high depression and stress rates:

• Economic Instability and Poverty:

  • Nigeria faces significant economic challenges, with over 40% of the population living below the poverty line and a GDP per capita of approximately $2,000–$2,400.

  • High unemployment rates, especially among youth (over 50% in some regions), and rising inflation exacerbate financial stress, leading to feelings of hopelessness and depression.

  • The CEOWORLD article highlights money-related stress as a key factor in developing countries, directly applicable to Nigeria.

• Limited Mental Health Infrastructure:

  • Nigeria has a severe shortage of mental health professionals, with only about 250 psychiatrists for a population exceeding 200 million.

  • Mental health facilities are scarce, particularly in rural areas, and funding for mental health services is minimal (less than 1% of the health budget).

  • This lack of access prevents timely diagnosis and treatment of depression, worsening outcomes.

• Cultural Stigma and Misconceptions:

  • Mental health issues, including depression, are often stigmatized in Nigeria. Many attribute mental illness to spiritual or supernatural causes, discouraging individuals from seeking professional help.

  • The Cope and Live Mental Health Awareness Foundation addresses this stigma.

• Social and Family-Related Stress:

  • The CEOWORLD article notes social and family-related stress as a key metric. In Nigeria, societal pressures, such as expectations to provide financially for extended families, contribute to stress and depression.

  • Gender-based violence, child marriage, and other social issues disproportionately affect women and youth, increasing mental health risks.

• Health and Safety Concerns:

  • Nigeria faces security challenges, including insurgencies (e.g., Boko Haram), communal violence, and kidnapping, which create a pervasive sense of insecurity.

  • The CEOWORLD article links health and safety-related stress to developing countries, and Nigeria’s high crime rates and political instability amplify this.

  • Poor healthcare access and high disease burden (e.g., malaria, HIV/AIDS) further compound mental health challenges.

• Historical and Political Instability:

  • Decades of political instability, corruption, and weak governance have eroded trust in institutions, contributing to collective stress and despair.

  • The CEOWORLD article mentions political instability as a stressor in countries like Burundi, and Nigeria shares similar challenges.

• Urbanization and Lifestyle Pressures:

  • Rapid urbanization in cities like Lagos leads to overcrowded living conditions, long commutes, and work-life imbalance, contributing to stress.

  • The CEOWORLD article’s focus on work-related stress is relevant, as Nigeria’s informal economy often involves long hours with low pay.

Proposed Solutions

With an emphasis on improving holistic wellbeing, the Cope and Live Mental Health Awareness Foundation, using evidence-based mental health interventions, proposes the following solutions to address Nigeria’s high depression and stress rates. Solutions like Education, Awareness, Reducing stigma, Support, Community based Interventions, especially focusing on Youth and vulnerable populations have formed the bulk of our work and interventions since inception:

• Enhance Mental Health Infrastructure:

  • Increase Funding: Allocate a higher percentage of the national health budget (e.g., 5–10%) to mental health services, as recommended by the WHO.

  • Train Professionals: Expand training programs for psychiatrists, psychologists, and community health workers to address the shortage of mental health professionals.

  • Decentralize Services: Establish mental health clinics in rural and underserved areas to improve access.

• Reduce Stigma Through Education:

  • Public Awareness Campaigns: Launch nationwide campaigns, like those likely run by Cope and Live Mental Health Awareness Foundation, using media, schools, and religious institutions to educate about depression as a medical condition.

  • Community Engagement: Organize workshops and support groups to foster open discussions about mental health, reducing shame and encouraging help-seeking.

• Address Economic Stressors:

  • Job and Skill Creation: Implement youth employment programs and vocational training to reduce unemployment, a key driver of financial stress highlighted in the CEOWORLD article. The Cope and Live Mental Health Awareness Foundation skill acquisition centre champions this solution through its mushroom farming training among others.

  • Social Safety Nets: Expand microfinance programs and cash transfer schemes to alleviate poverty and provide financial stability for vulnerable populations.

  • Price Stabilization: Government policies to control inflation and stabilize food prices can reduce money-related stress.

• Improve Access to Mental Health Support:

  • Helplines and Telehealth: Scale up mental health helplines and telemedicine platforms, as offered by Cope and Live Mental Health Awareness Foundation and others, to provide remote counseling, especially in areas with no physical clinics.

  • Subsidized Care: Offer free or low-cost mental health services, including therapy and medications, to make treatment affordable.

  • Integration with Primary Care: Train primary healthcare workers to screen for and manage depression, integrating mental health into existing health systems.

• Promote Community-Based Interventions:

  • Support Groups: Establish peer-led support groups in communities to provide safe spaces for sharing experiences and coping strategies.

  • Psychoeducation: Educate families and caregivers about recognizing and supporting loved ones with depression, reducing social stigma and isolation.

• Address Safety and Security:

  • Strengthen Security: Improve policing and conflict resolution mechanisms to reduce violence and insecurity, addressing health and safety-related stress noted in the CEOWORLD article.

  • Trauma-Informed Care: Train mental health providers to offer trauma-focused therapies for individuals affected by violence or displacement.

• Leverage Technology and Innovation:

  • Mobile Apps: Develop mental health apps offering self-help tools, mindfulness exercises, and connections to counselors, tailored to Nigeria’s high mobile penetration rate.

  • Data-Driven Advocacy: Use data, like the CEOWORLD stress rankings, to advocate for policy changes and attract international funding for mental health programs.

• Policy and Advocacy:

  • Mental Health Legislation: The Mental Health Act 2021 which updated Nigeria’s outdated Lunacy Act of 1958 should be implemented and concerns raised addressed to protect rights and ensure care.

  • Partnerships: Collaborate with international organizations and local NGO’s to scale up interventions and share best practices.

• Focus on Youth and Vulnerable Groups:

  • School-Based Programs: Introduce mental health education in schools to teach coping skills and resilience to youth, who are at high risk for stress and depression.

  • Gender-Sensitive Interventions: Provide targeted support for women and girls facing gender-based violence or societal pressures, addressing social and family-related stress.

• Promote Work-Life Balance:

  • Workplace Policies: Encourage employers to adopt flexible hours or mental health days, reducing work-related stress as highlighted in the CEOWORLD article.

  • Stress Management Training: Offer workshops on mindfulness, time management, and stress reduction techniques in workplaces and communities. Cope and Live Mental Health Awareness Foundation offers this through our mental health academy - www.coliacademy.org

The Cope and Live Mental Health Awareness Foundation is a non-profit organization in Nigeria dedicated to:

• Raising awareness about mental health issues, including depression, anxiety, and other disorders.

• Reducing stigma through education and community engagement.

• Providing support services, such as counseling, helplines, and psychological first aid.

• Advocating for improved mental health infrastructure and policies in Nigeria.

The foundation emphasizes Nigeria’s high depression rates, aligning with reports from organizations like the World Health Organization (WHO), which estimate that over 7 million Nigerians suffer from depression. Since inception, the foundation’s mission involves addressing systemic barriers to mental health care and promoting accessible solutions.

The Cope and Live Mental Health Awareness Foundation, through her school - Coli Mental Health Academy, is pleased to announce the SPARK & HEAL Art Therapy BootCamp for Kids and Children. This transformative event, designed for about 30 children (male and female) aged 6–12, will take place from April 24 to April 26, 2025, from 9:00 AM to 12:00 PM daily at the Conference Room of the Cope and Live Mental Health Awareness Foundation Resource Centre.

The SPARK & HEAL Art Therapy BootCamp aims to foster innovation, emotional resilience, and self-reliance among participants. According to Reverend Chukwudiebube Nwachukwu, Executive Director of the Foundation, the program is carefully structured to enhance children’s emotional regulation, problem-solving abilities, and creative thinking while boosting their confidence and self-esteem. “This initiative will equip children with essential skills such as teamwork, strategic thinking, and decision-making, which are critical for their cognitive, affective, and psychomotor development,” Reverend Nwachukwu noted. “By addressing stress and anxiety, the program also seeks to mitigate negative peer influences and promote a spirit of independence.”

The three-day BootCamp is organized with our partners - Rangers International Football Club Foundation, Campus Technology Life Initiative (CTLI), and CAPIONG, within a time-efficient framework to maximize impact:

• Day 1: Explore and Express – Introduction to art therapy and painting emotions, helping children identify, understand, and manage various emotions.

• Day 2: Create and Connect – Group projects, storytelling, and artistic expression to foster collaboration and communication.

• Day 3: Reflect and Celebrate – Creation of personal masterpieces and a mini art show for parents to showcase the children’s achievements.

Reverend Nwachukwu emphasized that the program, expertly designed by the Coli Mental Health Academy team, is tailored to promote child mental health, brain health, and emotional well-being for optimal performance. All preparations are in place to ensure a seamless and impactful experience for participants.

For further inquiries or to register, please contact us or click the link: https://www.copeandlive.foundation/holiday-art-bootcamp#april

Coach Tar Akombo, Chief Coach of Lobi Stars Football Club, Makurdi, has commended the Cope and Live Mental Health Awareness Foundation and Coli Mental Health Academy for their successful psychosocial engagement with the club’s coaches, athletes, and support staff. The event, held at the conference room of Top Rank Galaxy Hotel, Independence Layout, Enugu, was described as highly impactful.

Coach Akombo emphasized the importance of regular psychosocial engagement to enhance the psychological, mental, emotional, and physical well-being of athletes and coaches, noting that technical and tactical training alone is insufficient. He expressed gratitude to the Cope and Live Mental Health Awareness Foundation and its partners for their support, insightful sessions, and commitment to promoting mental health awareness. He affirmed that the knowledge gained would significantly benefit all participants, including coaches, athletes, and backroom staff.

The engagement featured sessions led by Cope and Live psychotherapists, including "Self-Awareness" by Mrs. Uzoamaka Nwachukwu, "Anger Management" by Reverend Chukwudiebube Nwachukwu, and "Brain Health and Behaviors" by Coach Ebere Amaraizu.

Organized by the Cope and Live Mental Health Awareness Foundation in collaboration with the Rangers International Football Club Foundation, the initiative aimed to strengthen the cognitive, affective, and psychomotor abilities of participants, fostering improved performance and overall well-being.Suicide Prevention for the Elderly, Child and Adolescent.

Coach Ebere Amaraizu, Chairman of Rangers International Football Club Foundation, has expressed profound sorrow over the passing of Coach Christian Chukwu, MFR, a revered legend of Rangers International Football Club of Enugu. Describing his death as a significant loss, Coach Amaraizu highlighted Chukwu’s exceptional qualities as a player, coach, and manager, which served as an inspiration for younger generations, players, and coaches alike.

Speaking in Enugu, Coach Amaraizu noted that while Chukwu’s time on earth has ended, his enduring values of discipline, integrity, and innovation will continue to inspire. “His remarkable standards, morals, and discipline unlocked his potential and established him as a transformative figure in football,” Amaraizu stated. “These qualities will remain a cornerstone of our efforts to motivate young minds.”

Through the Foundation’s InspireMe program, Chukwu’s legacy is already being shared with the next generation. During a recent initiative at Antelope House, children learned about his character, contributions, and transformative impact on the club. Moving forward, the Foundation is committed to perpetuating Chukwu’s values of hard work, dedication, and resilience through ongoing programs and partnerships with relevant stakeholders.

Coach Amaraizu emphasized that sustaining Chukwu’s legacy requires intentional efforts to reflect his principles in transformative initiatives. The Foundation pledges to honor his contributions by working with relevant partners like Cope and Live Mental Health Awareness Foundation and fostering these ideals for the benefit of future generations.

Coach Victor Okoh, Chairman of the Nigeria Football Coaches Association in Enugu State, has advocated for consistent psychosocial engagement to enhance the performance and well-being of coaches and athletes. Speaking at a recent event hosted at the Enugu State Football Association boardroom, Coach Okoh praised the free psychosocial training organized by Cope and Live Mental Health Awareness Foundation, COLI Mental Health Academy, and Rangers International Football Club Foundation. He emphasized the demanding nature of coaching, which requires strong psychological, mental, and emotional resilience, and expressed hope for regular sessions to support coaches’ well-being and productivity.

In his opening remarks, Reverend Chukwudiebube Nwachukwu, Executive Director of Cope and Live Mental Health Awareness Foundation, highlighted the complexities of coaching, including managing athletes and navigating organizational dynamics. He stressed that mental health knowledge equips coaches to address psychological and emotional challenges effectively, benefiting both themselves and their athletes.

Coach Ebere Amaraizu, Lead Consultant at Cope and Live Mental Health Awareness Foundation and Chairman of Rangers International Football Club Foundation, focused on brain health during his session. He noted that coaches face significant stressors—performance pressures, organizational challenges, and personal difficulties—that can impact mental well-being. Prioritizing brain health, he argued, is essential for overall wellness and effective talent development.

Mrs. Uzoamaka Nwachukwu, a psychotherapist and counselor with the Foundation, guided coaches through principles of self-awareness and techniques for managing their emotions and those of their athletes. The session included interactive group tasks and exercises to deepen coaches’ understanding of mental health and emotional regulation, fostering skills for optimal performance.

This collaborative initiative underscores the critical role of psychosocial support in empowering football coaches and athletes to achieve excellence.

Borderline Personality Disorder (BPD) is a complex and often misunderstood mental health condition characterized by intense emotions, unstable self-image, impulsive behaviors, and a profound fear of abandonment. Individuals with BPD may experience emotions more intensely and for longer durations, making daily life feel overwhelming.

What BPD Feels Like

Living with BPD can involve:

• Rapid, intense mood swings that feel unpredictable.

• Black-and-white thinking, where people or situations are seen as all good or all bad.

• Impulsive actions, such as overspending, substance use, or self-harm, often followed by regret.

• Persistent feelings of emptiness or uncertainty about one’s identity.

• Turbulent relationships driven by emotional highs and lows.

These experiences can lead to shame and guilt, as many with BPD are aware of how their behaviors affect others. Unfortunately, stigma often labels them as “toxic” or “manipulative,” discouraging them from seeking help.

Breaking the Stigma

BPD is not a life sentence. With evidence-based treatments like Dialectical Behavior Therapy (DBT), individuals can learn to regulate emotions, build healthier relationships, and lead fulfilling lives. Recovery is achievable with the right support.

How to Support Someone with BPD

• Educate Yourself: Understanding BPD reduces judgment and fear.

• Show Compassion: Recognize that individuals are not defined by their symptoms.

• Encourage Treatment: Professional therapy and support can transform lives.

• Set Healthy Boundaries: Offer support while maintaining mutual respect and well-being.

BPD is a serious but manageable condition. If you or a loved one is struggling, seek professional help without hesitation. With care, commitment, and resources, individuals with BPD can thrive.

In recent years, mental health has gained significant attention, particularly among youth navigating the complexities of adolescence and early adulthood. These critical life stages, marked by identity exploration, emotional challenges, and uncertainty, expose young people to pressures such as academic demands, peer influence, and economic constraints. Left unaddressed, these stressors can compromise mental well-being and contribute to harmful behaviors, including substance abuse.

To tackle this pressing issue, a holistic, multi-faceted approach is essential. By integrating mental health education, accessible support systems, and innovative sports-based interventions, stakeholders can foster resilience and promote emotional well-being among youth.

The Connection Between Mental Health and Substance Abuse

Mental health and substance abuse are deeply intertwined. Young people facing emotional distress, trauma, anxiety, or depression may turn to drugs or alcohol as a temporary escape. However, this coping mechanism often worsens underlying symptoms, perpetuating a cycle of dependency and declining mental health. Effective prevention and recovery strategies must address both issues concurrently to achieve meaningful outcomes.

Building a Foundation for Prevention

1. Education and Awareness
   Equipping youth with age-appropriate knowledge about mental health is a cornerstone of prevention. Educational programs in schools and communities empower young people to recognize early signs of distress, understand the dangers of substance use, and seek help without fear of stigma.

2. Fostering Resilience
   Resilience-building initiatives teach youth to manage stress, regulate emotions, and develop problem-solving skills. Incorporating life skills training, emotional intelligence, and relationship-building into youth programs creates protective barriers against substance abuse.

3. Creating Supportive Environments
   Youth thrive in settings where they feel valued and understood. Parents, educators, community leaders, and mentors play a vital role in encouraging open dialogue and reducing stigma around mental health. Approachable support systems increase the likelihood that youth will seek assistance rather than turn to harmful substances.

The Power of Sports in Prevention and Recovery

Sports and physical activity are underutilized yet highly effective tools for addressing mental health challenges and preventing substance abuse. Structured sports programs provide a constructive outlet for stress, foster positive peer relationships, and instill discipline.

Key Benefits of Sports-Based Interventions:

• Enhanced Mood: Physical activity triggers endorphin release, naturally alleviating anxiety and depression.

• Positive Social Connections: Team sports promote collaboration, trust, and a sense of belonging.

• Structure and Purpose: Sports establish routines, goal-setting, and time management, reducing the risk of engaging in harmful behaviors.

• Healthy Identity Development: Participation in sports builds self-esteem, confidence, and a sense of accomplishment.

Community organizations, schools, and health institutions should prioritize inclusive sports programs as part of broader youth empowerment and wellness initiatives.

Early Intervention and Integrated Support

Timely intervention is critical to preventing and addressing substance abuse. Schools and youth centers must be equipped to identify signs of mental health challenges and substance use, with clear, accessible referral pathways to youth-friendly services. Peer education, mental health ambassadors, and mentorship programs can further encourage early help-seeking by normalizing conversations about mental well-being.

Holistic Recovery for Lasting Change

For youth struggling with substance addiction, recovery extends beyond detoxification. A whole-person approach addresses the emotional, psychological, and social factors driving substance use.

1. Therapeutic Interventions
   Evidence-based therapies, such as Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), help youth identify and modify harmful thought patterns and behaviors.

2. Robust Support Networks
   Family involvement, peer support groups, and professional counseling create a strong foundation for sustained recovery.

3. Complementary Healing Practices
   Incorporating yoga, mindfulness, nutritional guidance, and ongoing sports participation supports emotional regulation and long-term mental wellness.

Conclusion: A Unified Call to Action

Mental health and substance abuse among youth are urgent challenges requiring immediate, sustained action. By investing in mental health education, community-driven support systems, and innovative sports-based programs, we can engage young people in meaningful ways that promote resilience and well-being. Breaking the stigma around mental health, ensuring equitable access to resources, and fostering safe spaces for growth will empower youth and strengthen our communities.

At Cope and Live Mental Health Awareness Foundation, we are committed to supporting youth through free services, including mental health awareness campaigns, counseling, resilience-building workshops, and sports programs that encourage positive friendships and peer learning. For more information about our initiatives, please contact us.

Sincerely,

Abubakar Magaji Yabo (AMNIM)

Sarkin Yamman Yabo

Zonal Program Director, Northwest

Sokoto State Coordinator

Cope and Live Mental Health Awareness Foundation

Psychosocial training refers to the interplay between cognitive processes and an individual’s physical and social environment, fundamentally shaping the effectiveness of skill acquisition and application. Skill acquisition involves developing new abilities—traditional or unconventional—for personal or professional purposes. While everyone acquires skills throughout life, the critical question remains: does mastering a skill inherently lead to greatness?

In today’s world, many pursue multiple skills yet fail to achieve impactful outcomes, highlighting that a skill’s potential to foster greatness depends more on the individual than the skill itself. While skills provide a foundation, true excellence emerges from how one engages with them mentally, emotionally, and socially—making psychosocial training indispensable.

To understand this dynamic, three key elements warrant consideration: attitude, self-awareness, and personal development.

1. Attitude as a Driver of Success

An individual’s mindset profoundly influences their success across any skill. A diligent fashion designer, for instance, would likely excel as a CEO, while an undisciplined leader would falter regardless of their role—whether as a president or a bead maker. Consider a novice graphic designer missing deadlines; without a shift in approach, this challenge persists even at a senior level. Success hinges not on the skill, but on the attitude applied to it.

2. Self-Awareness as a Catalyst for Growth

Personal weaknesses often hinder a skill’s potential, underscoring the importance of self-awareness. Defined by Mrs. Uzoamaka Nwachukwu, Co-founder of Cope and Live Mental Health Awareness Foundation, self-awareness encompasses the 4 A’s:

• Awareness: Recognizing strengths and weaknesses.

• Acknowledgment: Identifying areas for improvement.

• Acceptance: Embracing flaws without self-criticism.

• Action: Taking deliberate steps to enhance strengths and address shortcomings.
  Without this introspective capacity, even highly skilled individuals may fall short of greatness.

3. Personal Development as a Refinement Process

Addressing weaknesses through personal development is essential for skill mastery. Like refining gold, this process removes impurities and elevates ability. A commitment to continuous growth ensures individuals thrive in any skill they pursue.

Conclusion

Psychosocial training is pivotal to skill acquisition, fostering self-awareness, personal development, and persistence—attributes critical to achieving greatness. Ultimately, greatness stems not merely from acquiring skills, but from how individuals engage with themselves and their environment throughout the journey. The focus shifts from which skill leads to success to how one chooses to grow with it.

Blessing Ifeoma Enendu is a Resource Centre manager and mental health advocate at Cope and Live Mental Health Awareness Foundation and COLI Academy. An alumni of University of Nigeria Nsukka, where she obtained B.Sc (Social Work). A seasoned graphic designer and CEO of DesignBie.

The Cope and Live Mental Health Awareness Foundation, in collaboration with Coli Mental Health Academy, launched a 6-week intensive mushroom farming training program for selected candidates on March 18, 2025, in Enugu. The program began with a 2-day psychosocial engagement and training session, designed to enhance participants' self-awareness, goal-setting, and decision-making skills, while introducing them to mushroom farming.

CURRICULUM

The training curriculum includes: Week 1 (2 days) - Mushroom Business and Psychosocial Awareness; Week 2 (2 days) - hands-on substrate formulation, pasteurization, and inoculation; Weeks 3-5 - follow-up activities; and Week 6 (1 day) - fruiting room experience and trainee evaluation. Starter packs will be provided to participants to kickstart their mushroom farming ventures, fostering economic empowerment and sustainable livelihoods.

AIM

Reverend Chukwudiebube Nwachukwu, Executive Director of Cope and Live Mental Health Awareness Foundation and COLI Mental Health Academy, emphasized that the initiative aims to empower vulnerable individuals, offering financial independence and positive pathways to become societal assets. The program targets at least 20 participants, both male and female, through a hybrid physical and virtual format.

FOCUS

Skill Acquisition Centre Manager Michael Osiagor highlighted the program's focus on redirecting vulnerable individuals from crime and disorder, integrating psychosocial engagement to unlock participants' potential and address past challenges through cognitive behavioral training.

Stress may not go away but we can learn how to manage it and avoid the dangerous effects of prolonged stress on our overall wellbeing. Here’s how:

This brief excerpt was taken from our Stress Management course. For more detailed and proven solutions to managing stress, you can click the link below to view more courses and enroll now. https://www.coliacademy.org/courses

Incorporate Humor

Leveraging humor can be an effective stress-relief technique. Consider engaging with humorous content, such as watching a comedic video, or reframing a situation to highlight its lighter side. This approach can quickly elevate your mood and shift your perspective.

Time Management - Task Organization and Prioritization

Feeling overwhelmed by responsibilities is a frequent stress trigger.

Cultivating strong time management skills to organize tasks, prioritizing responsibilities, delegating where appropriate, and establishing realistic schedules—can significantly reduce this burden.

Relaxation Techniques

Build a repertoire of relaxation practices to manage stress in real time. Techniques such as deep breathing, prayer, meditation, progressive muscle relaxation, or mindfulness can soothe the nervous system and foster a sense of calm and equilibrium.

Healthy Habits

Maintaining a healthy lifestyle is foundational to building stress resilience. Prioritize sufficient sleep, a nutritious diet, and regular physical activity to enhance overall well-being and bolster your capacity to cope with stress.

Seeking Support

Do not hesitate to leverage support from friends, family, or professionals. A robust support network can significantly alleviate stress. For instance, discussing financial concerns with a trusted confidant can yield both emotional relief and practical insights.

Managing stress is a continuous journey that requires patience and experimentation. Identify your unique stress triggers, explore various coping strategies, and determine what best suits your needs. By doing so, you can navigate life’s challenges with greater composure, resilience, and a renewed sense of control.

Exercising enhances cardiovascular function, improve muscle strength, boost cognitive abilities, and alleviate symptoms of stress, anxiety, and depression. However, the intensity and duration of these activities can significantly influence their effects on the body, particularly in relation to oxidative stress.

Physical activities, such as sporting exercises, play a vital role in stabilizing cognitive, affective, and psychomotor abilities. Consistent participation in these activities is essential to achieve these critical outcomes. Sporting exercises can serve various purposes, including competitive training, leisure, or as recommended by medical or professional experts. Regardless of the intent, exercise fosters the integration of body, mind, and spirit, promoting internal harmony. As a form of physical activity, exercise involves repetitive movements designed to enhance and maintain physical fitness.

Benefits of Exercise

Sporting exercises yield significant benefits, particularly in stabilizing mental, emotional, social, physical, and spiritual capacities. They improve mood, alleviate symptoms of depression and anxiety, enhance memory and brain function, and reduce the risk of chronic conditions such as cardiovascular diseases. These advantages underscore the value of exercise as a tool for overall health and well-being.

Vigorous (Excessive) Exercise

Vigorous exercise, often referred to as excessive or over-exercising, occurs when physical activity exceeds the body’s capacity to cope. This may involve exercising excessively, unsafely, or without professional guidance. Undertaking intense workouts without input from qualified sports coaches or health experts can be counterproductive and hazardous. Such practices may elevate heart rate, accelerate breathing, and push the body beyond its limits, potentially leading to adverse effects.

Understanding Oxidative Stress and Vigorous (Excessive) Exercise

The increased oxygen demand during intense physical activities accelerates free radical production, potentially overwhelming the body’s capacity to neutralize them. This imbalance may lead to cellular damage, affecting muscles, tissues, and even mental health.

Oxidative stress occurs when the body’s production of free radicals—unstable molecules generated during metabolism—exceeds its antioxidant defenses.

Vigorous exercise can induce oxidative stress, a state in which the body produces an excess of free radicals—unstable molecules capable of damaging cells and tissues. This phenomenon is amplified during intense exertion due to heightened free radical production. Oxidative stress resulting from over-exercising can negatively impact mental health and general well-being, contributing to impaired cognitive function, mood swings, irritability, exhaustion (burnout), and depression. While exercise is widely recognized as beneficial for mental health, studies emphasize that moderation is key to preventing oxidative stress. Excessive physical activity may damage biomolecules, proteins, and lipids, leading to muscle weakness and fatigue.

Dangers of Vigorous Exercise to Mental Health and General Well-Being

Excessive exercise, particularly when performed without proper guidance, can be detrimental to mental health. It may precipitate depression, mood disturbances, and other psychological challenges, especially when the body lacks sufficient recovery time between intense sessions. Additional risks include dehydration, fatigue, bone fractures, irregular menstruation (in women), reproductive issues, heart conditions, and osteoporosis. Intense exercise may also cause short-term weight gain due to inflammation and related factors. Dr. Lakshmi Vasudevan, a Senior Genetic Consultant at Indian council of medical research, Mumbai, cautions that individuals under mental stress—regardless of physical fitness—should avoid vigorous workouts. She explains, “Physical stress combined with mental stress elevates stress hormones, increasing the risk of arrhythmias and heart attacks.” Vasudevan advises such individuals to prioritize relaxation—spending time with family, meditating, or listening to soft music—over intense exercise. Over-exercising may also disrupt sleep quality, heighten anger or depression, and contribute to iron deficiency.

A Balanced Approach

Moderate exercise offers a sustainable way to boost mood and maintain energy levels. To optimize benefits and minimize risks, individuals should engage in regular physical activity under the guidance of professional sports coaches and mental health practitioners. Prioritizing mental health and general well-being through expert-recommended routines ensures long-term, sustainable outcomes.

Conclusion

Sports offer unparalleled opportunities for health and personal growth, yet their benefits are maximized when oxidative stress is managed effectively. By prioritizing moderation, expert oversight, and proactive self-care, individuals can enjoy the rewards of physical activity while safeguarding their long-term well-being.

The relationship between values and mental health is a fascinating and complex one. Personal values—those core beliefs and principles that guide our decisions and behaviors—can significantly influence our mental health. Let’s break it down.

On one hand, living in alignment with your values can be a powerful boost to mental health. When your actions and life choices reflect what you truly care about—whether it’s honesty, family, creativity, or something else—you’re more likely to feel a sense of purpose, satisfaction, and inner peace. Research backs this up: studies in positive psychology suggest that people who pursue goals tied to their intrinsic values (like personal growth or connection) tend to report higher levels of happiness and lower stress compared to those chasing extrinsic stuff like wealth or status for its own sake. When we are faced with inner conflict for instance between telling a lie to save ourselves from undesired consequences or when what we really want differs from what our community expects from us, choosing alignment with our values helps us to make safe choices for ourselves and protect our self esteem which is an important part of our mental health.

Values play an important role in your peace of mind and therefore in your mental health but it’s not all rosy. If there’s a disconnect between your values and your reality—like if you value freedom but feel trapped in a soul-crushing job—it can lead to frustration, anxiety, or even depression. This misalignment creates what psychologists call "cognitive dissonance," a mental tension that can wear you down over time. Similarly, if your values clash with societal norms or the people around you, that conflict can pile on stress or feelings of isolation.

Values also shape how we cope with life’s curveballs. For example, if you value resilience or community, you might lean on those strengths to navigate tough times, buffering against mental health struggles. On the flip side, rigid or perfectionistic values—like believing you must always succeed—can make you more vulnerable to burnout or self-criticism when things go sideways.

There’s also a two-way street here: mental health can influence how clearly you see or prioritize your values. Depression or anxiety might cloud your ability to connect with what matters to you, leaving you feeling aimless or detached. In short, values act like a compass for mental well-being—when they guide you true, they can ground and uplift you, but when they’re ignored or imposed, they can throw you off course.

Where do our values come from?

Values are primarily based on a person's beliefs, attitudes, and experiences, which are often shaped by their upbringing, culture, family, and personal encounters, essentially reflecting what a person considers important in life and guides their decision-making process; they are not solely based on facts but rather on what someone deems valuable and meaningful. They stem from the core beliefs and principles that individuals hold about right and wrong, which can be influenced by various factors like family, community, and religion. 

While values may be shared across cultures, their specific meaning and application can vary based on an individual's unique experiences and perspective.

Conclusion:

So our values can help direct our choices and behavior in helpful ways.

What do you think—do you see your own values playing a role in how you feel day-to-day?

What is Anxiety?

Anxiety is a natural and essential part of the human experience, acting as the body’s response to stress or perceived danger. It is a common emotional experience that everyone encounters at some point in life, serving as a protective mechanism that helps us respond to challenging situations. While occasional anxiety can be beneficial—helping individuals stay alert and focused—persistent or excessive anxiety can interfere with daily life, relationships, and overall well-being. Understanding anxiety, its causes, symptoms, and management strategies is crucial in today’s fast-paced world, where stress levels continue to rise. By gaining deeper insights into anxiety and adopting effective coping mechanisms, individuals can improve their mental health, enhance resilience, and lead more balanced and fulfilling lives.

Types of Anxiety Disorders

Anxiety disorders encompass a range of conditions, each with its own unique features and diagnostic criteria. The most common types include:

• Generalized Anxiety Disorder (GAD):

Characterized by excessive and uncontrollable worry about various aspects of life, such as work, health, and relationships. Symptoms may include; restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbances.

• Panic Disorder:

Involves recurrent, unexpected panic attacks—intense surges of fear or discomfort that peak within minutes. Some of the symptoms include: Heart palpitations, shortness of breath, dizziness, feelings of impending doom, and a fear of losing control or “going crazy.”

• Social Anxiety Disorder (Social Phobia):

Marked by extreme fear of social situations, leading to avoidance behaviors and significant distress. You may experience an intense fear of being judged or embarrassed in social settings, sweating, trembling, blushing, and difficulty speaking.

• Specific Phobias:

This type of Anxiety disorder involves intense fear of specific objects or situations (e.g., heights, spiders, flying). You may be experiencing an immediate and intense fear upon exposure to the trigger, leading to avoidance behavior.

• Obsessive-Compulsive Disorder (OCD):

This is characterized by unwanted, intrusive thoughts (obsessions) and repetitive behaviors (compulsions). You may experience symptoms like excessive cleaning, hoarding, or checking behaviors to alleviate anxiety associated with obsessions.

• Post-Traumatic Stress Disorder (PTSD):

This develops after experiencing or witnessing a traumatic event, often accompanied by severe anxiety and flashbacks. Symptoms may include re-experiencing the trauma, avoidance of reminders, negative changes in mood, and hyperarousal.

Causes of Anxiety

The causes of anxiety are multifaceted and often involve a combination of genetic, environmental, psychological, and neurological factors.

• Genetic Factors

Family history of anxiety disorders can increase the risk of developing similar conditions. Certain genes linked to neurotransmitter function may also play a role.

• Environmental Factors

Early life experiences, such as trauma, abuse, or neglect, contribute significantly to the development of anxiety disorders. Stressful events, such as the death of a loved one or unemployment, can also trigger anxiety.

• Psychological Factors

Cognitive patterns such as negative thinking, perfectionism, and low self-esteem can contribute to heightened anxiety levels.

• Neurobiological Factors

Neurotransmitter imbalances, particularly involving serotonin, dopamine, and norepinephrine, may influence the development of anxiety disorders. Dysregulation of brain regions responsible for fear response (e.g., amygdala) may also be involved.

Symptoms of Anxiety

Symptoms of anxiety can vary widely among individuals and can be categorized into physical, emotional, cognitive, and behavioral symptoms:

Physical Symptoms

• Rapid heartbeat

• Shortness of breath

• Muscle tension

• Sweating

• Dizziness or lightheadedness

• Gastrointestinal issues (nausea, diarrhea)

Emotional Symptoms

• Persistent feelings of worry or dread

• Irritability

• Feelings of being overwhelmed

• Fatigue

Cognitive Symptoms

• Difficulty concentrating or focusing

• Constant apprehension about the future

• Indecisiveness

Behavioral Symptoms

• Avoidance of situations that trigger anxiety

• Changes in sleeping or eating patterns

• Withdrawal from social activities

Prevention of Anxiety

While not all anxiety can be prevented, certain strategies may help reduce the risk of developing anxiety disorders:

1. Stress Management

Engage in stress-reducing activities, such as mindfulness, meditation, yoga, or deep-breathing exercises.

2. Healthy Lifestyle

Maintain a well-balanced diet, regular physical activity, and adequate sleep to promote overall mental wellness.

3. Build Supportive Relationships

Cultivating strong, supportive relationships can provide a buffer against stress and anxiety.

4. Avoid Substance Use

Eliminating alcohol, caffeine, and recreational drug use can help manage anxiety symptoms.

5. Early Intervention

Seeking help from a mental health professional at early signs of anxiety can prevent the escalation of symptoms.

Treatment and Management of Anxiety

Effective treatment for anxiety disorders often involves a combination of therapy, medication, and self-help strategies:

• Psychotherapy

Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns and behaviors associated with anxiety. CBT has been proven effective for various anxiety disorders.

Exposure Therapy: Gradual and controlled exposure to the source of fear to desensitize the individual and reduce avoidance behavior.

• Medication:

Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are commonly prescribed.

Anxiolytics: Benzodiazepines may be prescribed for short-term relief but have the potential for dependency and should be used cautiously.

Beta-Blockers: Often used to manage physical symptoms of anxiety, such as rapid heart rate.

• Self-Help Strategies:

Mindfulness and Relaxation Techniques: Practice mindfulness, meditation, or progressive muscle relaxation to alleviate symptoms.

Routine Exercise: Regular physical activity can significantly reduce anxiety levels and improve mood.

Healthy Lifestyle Choices: Avoiding excessive caffeine and alcohol, maintaining a balanced diet, and ensuring sufficient sleep can improve overall mental health.

Support Groups: Joining a support group can provide a sense of community and understanding, allowing individuals to share experiences and coping strategies.

Prayer and Meditation: Connecting with God through Praying and meditating on the words of The Holy scriptures has been known to provide a calmness in the midst of ever present challenges.

Conclusion

Anxiety is a complex and multifaceted condition that, while common, can significantly impact an individual’s quality of life. Understanding the various types, causes, and symptoms of anxiety is crucial for effective prevention, treatment, and management. Through a combination of therapeutic interventions, medication, lifestyle adjustments, and social support, individuals can learn to manage their anxiety and lead fulfilling lives. If you or someone you know is struggling with anxiety, seeking professional help is a vital step toward recovery, therefore we urge you to reach out to our numerous services available close to you. Visit our website for more details on our free services.

Contentment has got nothing to do with what you have or don’t have!

The earlier we comprehend the detrimental impact of a lack of contentment in relation to mental health challenges and overall well-being, the better. A lack of contentment influences our mindset, significantly affecting our cognitive framework. It impacts our individual decisions, judgments, choices, and fosters unnecessary competitive and rivalrous attitudes, which often puts our mood and behavior under pressure. The primary issue is that a lack of contentment leads to dissatisfaction with one’s current life situation or state of affairs.

What we fail to understand :

Regardless of our level of contentment, situations naturally exist. However, the worry and unsatisfactory state of mind cannot alter this reality but rather leads to mental health challenges. Conversely, a lack of contentment can result in a life that is not truly our own.

Contentment explained :

Contentment is a state of satisfaction with one’s current life circumstances. This state of contentment leads to inner peace and acceptance of one’s situation. For instance, the pursuit of cosmetic surgery, such as nose, buttock, breast, facial, and skin color changes, including makeup to alter one’s appearance, may indicate a lack of contentment and low self esteem.

Mental Health effect of lack of contentment :

A lack of contentment can lead to low self-esteem, fostering doubt and unhealthy rivalries that may contribute to cognitive decline. This can motivate offending behavior, breed jealousy, and hinder the unlocking of one’s potential. Furthermore, it can prevent us from recognizing the efficacy of gratitude, as we may be trying to become what we are not naturally meant to be. Instead, we should be content with what we have and express gratitude, as it is not possible to obtain everything we desire. Additionally, God, our Creator, has made it clear that no matter who we are or what we have, we may not possess everything. We are encouraged to be content with what God has given us and live to express gratitude at all times in order to achieve inner peace. Contentment is a crucial component of mental well-being, as it regulates our emotions and mood, shielding us from the unnecessary pressure to constantly strive for more.

Way out (Mental health Approach)

Experiencing contentment can lead to heightened happiness, reduced anxiety, and a more optimistic outlook on life. Accepting the present moment and practicing gratitude for one’s blessings is a powerful remedy for mental well-being. Another aspect of contentment is contentment with one’s life. This mindset prevents us from being overwhelmed by worry or dissatisfaction, effectively managing stress.

It is important to note that contentment here does not equate to complacency. Instead, it serves as a strong foundation for pursuing our goals and overcoming challenges through a positive mindset.

Practicing mindfulness can be an effective tonic for contentment. Additionally, it is recommended to focus on achievable goals that align with values, morals, standards, and discipline. Avoid striving for unattainable perfection and engage in activities that promote physical and mental health, such as maintaining a healthy diet, engaging in sports, and ensuring adequate sleep.

Self-hate is insidious and invisible. Our mental well-being is often shaped by our emotional state. Negative emotions can trigger self-hate, a profoundly distressing experience characterized by intense emotional disdain, disgust, and resentment and feelings of worthlessness directed towards oneself. It can manifest as a persistent negative inner voice, causing feelings of worthlessness, inadequacy, and self-punishment, which significantly affect relationships, daily life and overall well-being. For some people, Self-hate is a decision that they made consciously or otherwise after believing negative talk about themselves by other people.

Causes of Self-Hate

Self-hate is a complex issue that does not develop abruptly. It often has its roots in early life experiences, including childhood abuse and neglect, social media, trauma, harsh criticism, and strained interactions with peers. These factors can lead to the internalization of feelings of shame, guilt, inadequacy, and worthlessness.

In addition, societal pressure, a lack of understanding of whose you are, unrealistic standards, perfectionism, unhealthy comparisons, traumatic experiences, and mental health disorders can contribute to self-hate.

Effects of Self-Hate on Mental Health

Self-hate can have a profound and detrimental impact on mental well-being. Someone who hates themselves is incapable of loving you. Prolonged self-hate can lead to the development of anxiety, depression and poor mental health which can impair productivity and negatively affect interpersonal relationships. In severe cases, it can lead to suicidal ideation. It can also lead people to engage in risky and dangerous living and in activities that are harmful to themselves such as substance and drug abuse, prostitution, involvement with OCG’s, all sorts of crime and criminality, etc.

Coping Strategies to Overcome Self-Hate

It is crucial to acknowledge and actively address self-hate, employing effective strategies for healing. Here are some below:

1. Practice Positive Self-Talk: Choose not to talk yourself down anymore. A negative mindset is a self-destructive trait. Conversely, positive affirmations are not about fabricating falsehoods. Instead, they are about acknowledging and affirming the truth. Self-deception can be more detrimental than beneficial.

When you encounter a harsh inner voice criticizing you and negative thoughts attempting to dominate your mind, counter them. For instance, if you think, “I am very stupid,” pause and reflect on instances when you have demonstrated wisdom. Affirm, “I am wise.” Although this may initially feel uncomfortable, with consistent practice, your mindset will gradually shift towards positivity. You are fearfully and wonderfully made.

2. Practice Kindness: It is often said that everyone we meet is moving around with unseen burdens. So let us be kind to one another in our words and actions.

3. Consider Journaling: Writing serves as a therapeutic tool to clarify thoughts and dispel negative emotions. Dedicate at least five minutes daily to introspection, reflecting on your experiences. Document the events that evoked self-hate, your emotional responses, and your subsequent actions. This practice can aid in identifying recurring patterns and fostering more constructive coping mechanisms.

4. Cultivate Self-Compassion: Treat yourself with the same level of kindness and understanding you would offer a close friend. Self-compassion entails refraining from excessive self-criticism and recognizing that making errors is an inherent aspect of being human. It does not imply disregarding mistakes but rather approaching them with a constructive and forgiving mindset. We are all work-in-progress.

5. Prioritize Self-Care: Engaging in activities that nurture your physical and emotional well-being can be an effective strategy in combating self-hate. Consider incorporating exercises, consuming wholesome cuisine, ensuring adequate sleep, spending time in solitude, or engaging in any other practices that promote rejuvenation and positivity.

6. Therapy can help: Seek professional help from a therapist to overcome self-hate. Therapy can provide a structured path to healing and personal growth, enabling you to develop a more positive and fulfilling self-image.

7. Avoid negative energy: Remove yourself from people and situations that talk you down and associate with people who encourage and lift up your spirit.

If you are experiencing self-hate, please consider reaching out to us for therapy and guidance at www.copandlive.foundation.