Get a Good Quantity of Quality Sleep (A Wellness Wake-up Call)

Introduction

This was initially intended to be the focal point of the previous blog post, as mentioned in the earlier entry titled "Tips for Mental Health Care (1)." If you haven't had the chance to explore that post yet, I strongly recommend you visit it; I assure you, it's quite insightful. The reason for the slight detour was deeply rooted in my heartfelt desire to convey a crucial message to a dear friend grappling with thoughts of suicide. To that friend, I believe you're reading these words, and I want you to recognise that God acknowledges your pain. The motivation behind this divergence comes from a compelling sense that you are destined for greater things, even if that may not be evident in your current circumstances.

Importance of mental health care

1. Improved physical well-being
2. Productivity
3. Resilience against setbacks and adversity
4. Improved quality of life
5. Social contribution
6. Prevention of mental health conditions

Mental Health Care Tips continued

1. Embrace Self Compassion
2. Try gratitude journaling
3. Nurture Healthy Relationships
4. Establish Boundaries
5. Get a Good Quantity of Quality Sleep (A wellness Wake-Up Call)

Whether you're a dedicated university student burning the midnight oil, a multitasking working parent, or a committed single or engaged professional, if sleep deprivation is part of your routine, it's a red flag for your overall health, especially your mental well-being. Dear fellow wellness champions heed this important message: no matter how hectic life gets, prioritizing quality sleep is non-negotiable. While I may not fully grasp the intricacies of your daily grind, science unequivocally emphasises the significance of both the quality and quantity of sleep. To my fellow medical students, amidst the demanding journey, please prioritise getting the restorative sleep you deserve. Your health is your greatest asset!

The general guidelines for the recommended sleep amount according to age group are listed below:

• Newborns (0-3 months): 14-17 hours per 24 hours (including naps)
• Ages 4-12 months: 12-16 hours per 24 hours (including naps)
• Toddlers (1-2 years): 11-14 hours per 24 hours (including naps)
• Preschoolers (3-5 years): 10-13 hours per 24 hours (including naps)
• School-age children (6-12 years): 9-12 hours per 24 hours
• Teens (13-18 years): 8-10 hours per 24 hours
• Adults (18-65 years): 7-9 hours per 24 hours
• Adults (65 +): 7-8 hours per 24 hours

How does sleep deprivation affect your mental health?

Did you know that research showed that those who averaged 6 hours or less of sleep per night were about 2.5 times more likely to have frequent mental distress compared to those who slept more than 6 hours?

The interplay between sleep and mental health is a complex dance, where one can influence the other. While researchers are still unravelling the exact causes of certain psychological disorders, it's clear that changes in sleep patterns play a significant role. Have you ever heard the advice to “sleep on it” before making a decision? It is because adequate sleep is indispensable for optimal brain function, impacting memory, concentration, and emotional regulation. In the delicate balance of mental well-being, veering away from the norm can lead to challenges.

Quality sleep (how well you sleep) is crucial for emotional regulation. Depriving yourself of adequate sleep may contribute to the prevalence of irritability and anger in Nigeria (just a thought on the side).

According to the Sleep Foundation, good sleep quality is defined by the following characteristics:

• You fall asleep soon after getting into bed, within 30 minutes or less.
• You typically sleep straight through the night, waking up no more than once per night.
• You’re able to sleep the recommended amount of hours for your age group.
• You fall back asleep within 20 minutes if you do wake up.
• You feel rested, restored, and energized upon waking up in the morning.

When sleep-deprived, your emotional resilience takes a hit, making it challenging to navigate stressors. This, in turn, may manifest in various mood alterations, including heightened irritability, feelings of anxiety, depression, and increased anger and aggression. Research has shown a correlation between sleep and the correct functioning of the amygdala, the region of the brain that is associated with emotional processes.

I've noticed a direct link between my mood and the quality of my sleep. There are times when I find myself easily angered or irritated, and occasionally, a sense of sadness lingers without any apparent reason. Have you, too, been grappling with mood alterations?

Consider this gentle nudge: prioritise the quantity and quality of your sleep. It's not merely about getting a good amount of sleep; it's about embracing the rejuvenating power of undisturbed, consistent sleep patterns.

Poor sleep could also exacerbate the symptoms in individuals with bipolar disorder (more on this in future blog posts) and trigger mania, psychosis, or paranoia in susceptible individuals.

Beyond mental health, inadequate sleep is linked to various unfavourable physical health consequences, including heart disease and type 2 diabetes

Conclusion

By acknowledging the intricate relationship between mental health and quality sleep, prioritizing an ample amount of rest becomes indispensable. This commitment extends beyond enhancing optimal brain function; it encompasses memory consolidation, heightened concentration, emotional regulation and overall physical health.

If sleep issues persist, consider seeking professional assistance for effective resolution. Remember, your mental health deserves the same level of priority as your physical well-being. With the right actions taken in the right way, you pave the way for enduring mental well-being.

References

Blackwelder, A., Hoskins, M., & Huber, L. (2021). Effect of Inadequate Sleep on Frequent Mental Distress. Preventing Chronic Disease, 18(18). https://doi.org/10.5888/pcd18.200573

Centres for Disease Control and Prevention. (2022, September 14). CDC - How Much Sleep Do I Need? - Sleep and Sleep Disorders. CDC; CDC. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Cherry, K. (2023, January 23). What Effect Does Sleep Have on Mental Health? Verywell Mind. https://www.verywellmind.com/how-sleep-affects-mental-health-4783067

OptimumSleep. (2021, March 21). How Much Sleep Do You Need For Your Age? OptimumSleep. https://optimumsleep.com/recommended-sleep-by-age

Suni, E. (2020, December 17). Sleep Quality: How to Determine if You’re Getting Poor Sleep. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep

You are significant! (A letter to my suicidal friend)

 

You are significant! (A letter to my suicidal friend)

Dear Friend,

It feels like an eternity since someone genuinely cared about your feelings. Even when they claim to listen, their words of reassurance ring hollow, telling you everything will be fine. You've concealed the shards of glass piercing your heart for far too long. The storm outside mirrors the turmoil within, fuelled by an addiction that makes you question your worth.

An unsettling echo whispers that you're a burden, even to the friend who's carried the weight with you. Life itself seems to lose its value, with a haunting refrain suggesting that your absence would improve the world. Amidst the daily chaos of your parents' fights, you remain invisible, unnoticed.

In the classroom, your thoughts seem to echo in the void of indifference. Despite a lifetime of serving God, your father's eventual passing leaves you questioning, "Why me?" If I haven't quite captured the intricacies of your heartbreak and struggles, I urge you to stay with me as you read on.

You are significant! In the darkest moments, remember, there's a glimmer of hope waiting for you. Though the struggle may feel overwhelming now, tomorrow holds the promise of something better. It's okay if you can't fully fathom why you're fighting this battle; each challenge is a forge shaping your strength.

A cherished book I turn to daily imparts a profound truth: adversity begets endurance, and endurance moulds the character's maturity. I hear you questioning if you've endured enough, hesitant to continue in a seemingly unjust and harsh world. I want to assure you—the world needs you. Deep within you lies something the world's adversaries don't want you to discover, a radiant essence waiting to be tapped into.

You were purposefully created to be a beacon, radiating the light of Christ. Yes, the world has fallen, and you may have been scarred by the cruelty of others or circumstances beyond your control. In your battle, please know, you are not alone.

Cease carrying your burdens in solitude. This Jesus, of whom I speak in reverence, invites you to relinquish all your cares to Him and to trust that He will graciously handle them. No human cares for you as profoundly as He does. In those moments of overwhelming emotions, when His presence is your companion, seize the opportunity to bask in His boundless love. Pour out your heartache to Him, for His compassion knows no bounds.

You are an extraordinary blend of brilliance, humour, intelligence, and courage. Despite facing formidable challenges, you stand resilient, earning my admiration beyond measure. Nurture your mental well-being and unlock the immense potential within you by actively seeking growth and self-discovery.

Wrap yourself in the boundless love of Christ, finding your true worth in His timeless words. Open up to trusted individuals around you, carefully chosen instruments meant to aid you on your journey. Approach life one step at a time, and don't forget to shower yourself with love.

As a persistent voice whispers that the world might be better without you, drown it out by asserting that you hold a wealth of gifts meant to enrich the world. While the journey may seem daunting, resist the lies that urge you to surrender. Always remember, you are significant!

5 free suicide helplines in Nigeria if you or someone you know is at risk:

SURPIN Helpline Nigeria- is a 24-hour helpline giving counselling, support, and referral services for persons facing depression, anxiety, substance use, and suicidal thoughts in Nigeria, with counsellors fluent in Hausa, Igbo, and Yoruba. Call them on tel:080 0078 7746

Mentally Aware Nigeria Initiative (MANI): This platform offers free, confidential, 24/7 support to young people in Nigeria who are dealing with emotional problems like anxiety, depression, eating disorders, family problems, bereavement, loneliness, relationships, stress, self-harm, suicide, and trauma. They can be found on every social media network.

The Human Development Initiative is a nonprofit organisation that provides all Nigerian residents with compassionate, discreet, and cost-free phone support. They have amiable, sympathetic, and encouraging volunteers. Regardless of age, gender, beliefs, or ethnicity, HDI supports individuals in all these categories. You can reach them on their website, via SMS, or by calling 0808 0551 376.

The Cece Yara 24-Hour Child Helpline is intended for children and teenagers who have experienced sexual abuse. The trained experts who work at the Cece Yara 24-Hour Child Helpline provide information, support, and guidance to help stop or report child sexual abuse in Nigeria. In addition to offering referral services for other parts of the nation, they organise emergency help in Lagos State and Abuja.

Nigerian Suicide Prevention Hotline- For people who are contemplating suicide, Nigeria also has an emergency suicide prevention hotline. They provide 24/7 confidential support and guidance to young people who are struggling with suicidal thoughts, along with training programmes for local councils, medical professionals, and school personnel. Additionally, they involve volunteers and communities in suicide prevention initiatives. You can visit their website at https://nigeriasuicideprevention.com/ or call them at +234 806 210 6493, +234 809 210 6493, or +234 809 210 6493.

You can also reach out to me via echoesofsilencebyt@gmail.com

Love,

The Wellness Warrior.

Tips for Mental Health Care (1)

Introduction 

A young guy named Akunna resided in the bustling metropolis of Abuja. Struggling to balance his career, family, and aspirations, he discovered that life was too fast. Overwhelmed and restless, Akunna decided to stop one day. He went to see Uncle Chukwudi, his wise neighbour. Over a steaming cup of tea, Akunna shared his emotions. Uncle Chukwudi revealed a straightforward fact to Akunna while smiling ardently, "Taking care of your mental health is similar to taking care of a garden. If you neglect it, the flowers will wilt." Those words echoed in Akunna's mind. He accepted the notion that mental health was a need rather than a luxury after that day. Akunna carried Uncle Chukwudi's advice with him as he moved through the rhythm of the city, a reminder that mental health is the cornerstone of a fulfilling life even amid hectic daily living. Thus, many people in the heart of Africa and anywhere else in the world found solace and inspiration in the tale of Akunna like you and I.

Just two weeks ago, we explored the meaning of mental health and mental health conditions. If you haven't caught up on that, I recommend giving it a read for a fuller understanding of today's discussion. Now, get ready to discover essential ways to care for your mental well-being.

Importance of mental health care

1. Improved physical well-being

2. Productivity

3. Resilience against setbacks and adversity

4. Improved quality of life

5. Social contribution

6. Prevention of mental health conditions

Mental health care tips

1. Embrace self-compassion—like many, I tend to fixate on mistakes, but dwelling on imperfections can harm your mental well-being. It's like falling into a negative spiral. Recognise your imperfections without letting them define you. Love yourself; treat and compliment yourself. Stand in front of the mirror, say your name, and express pride and love for how far you've come. Ironically, we often tell others we love them but forget to say it to ourselves. Be as compassionate with yourself as you are with others.

2. Try gratitude journaling—it transformed my outlook in 2023. I smiled more, engaged in my community, and felt happier. A gratitude journal is a simple notepad where you regularly jot down things you're thankful for. For instance, on January 1, 2024, I was grateful for life, parents, siblings, friends, a new year, salvation, and a bright future (I’m still grateful for these things). Focusing on the positives improves mood and shifts perspective. Choosing a consistent time is especially helpful for those who have racing minds or anxiety because regular gratitude journaling has been proven to increase optimism by 5% to 15% and improve sleep quality by 25%. Song recommendation: Gratitude by Victoria Orenze.

3. Nurture healthy relationships—they impact your well-being profoundly. Unhealthy ones can lead to physical issues, stagnation, isolation, and emotional distress. On the flip side, healthy relationships foster mental and emotional well-being, personal growth, longevity, and resilience. Break off toxic ties and embrace positive ones. How to tell if a relationship is healthy? Watch for signs like obsession, isolating jealousy, verbal abuse, gossip, disrespect, aggressive communication, and, worst of all, physical abuse.

4. Establish boundaries—saying no when needed safeguards your mental well-being in both personal and professional areas. If, like the old me, you dislike disappointing people, you might find it hard to refuse requests even when inconvenient. This can overwhelm you. I'm not suggesting avoiding responsibility; helping others is commendable but learn when to set limits. As "How to Win Friends and Influence People" notes, busy people will always be busy. Recognize that being tagged as responsible may lead to constant requests. It's okay to say NO at the right times.

Each tip I offer is grounded in the foundation of Jesus Christ. Wondering why? Mental health challenges often arise from a troubled mind, and the key lies in renewing your mind. The Bible and the Holy Spirit are crucial in this process. If you've attempted other strategies without Christ, they might fall short. Who is Jesus and Why Did He Come? If you're new to understanding Jesus and feeling perplexed about why He is so important, shoot me an email at the address below. I'm here to answer your questions and provide support.

Email: echoesofsilencebyt@gmail.com.

Are you struggling with your mental health at the moment and too scared to tell anyone? Know this: you are not crazy, mad, insane, or delusional. You are who the Savior, not the universe, defines you to be. With the right actions taken in the right manner, you can improve and experience a positive change. Regularly remind yourself of this affirmation personalized.

Conclusion

Psychologists reveal that Automatic Negative Thoughts, our inborn negative thinking, often lead us to focus on what's wrong rather than what's right. Stay tuned for the next blog, where we explore the connection between your mental health, spiritual principles, and practical strategies. Today, you've gained insights into four practical strategies for mental health care. Go ahead, give them a try, and share your experience. If you have your methods for mental well-being, drop a comment or send an email to echoesofsilencebyt@gmail.com. I'd love to hear from you!

Introduction to Mental Health and Mental Health Conditions

 

Introduction

According to the World Health Organization (WHO), health transcends the mere absence of disease; it embodies a holistic state of complete physical, mental, and social well-being. True health surpasses the identification of physical symptoms or the absence of social well-being; it extends to embracing a sound mental state.

Now, imagine your mind as a vibrant garden, teeming with thoughts and feelings—a landscape of thorns (challenges) and flowers (beauty). Now, let's take a trip together to explore this garden's intricacies in greater detail and discover the profound beauty of mental health. 

A Quick Story:

When my younger brother set out to learn more about mental health, he became curious and said, innocently, "Isn't this for people who are mad?" His question was not malicious; it was based on what he had come across over time. It's a prevalent misconception, particularly in African communities where talking about mental health frequently evokes pictures of people who are struggling on the streets. Let me correct that, though: mental health is much more than that. Did you know that, without even realising it, you might be in a difficult mental state? Keep reading to uncover the nuances and discover what I mean.

What is mental health? 

According to the WHO, mental health represents a state of well-being where individuals recognise their abilities, can cope with the normal stresses of life, can work productively, and can make a contribution to his or her community. Now, let's delve into a detailed exploration of mental health.

1. State of Well-being:

   Mental well-being is akin to a radiant happiness and contentment. Imagine having an inner smile that reflects in your actions and words. Have you felt this inner smile, or are you simply coasting through life? 

2. Acknowledgment of Abilities:

   Recognising your abilities is like embracing Socratic wisdom—"knowing thyself." It doesn't mean settling for the ordinary; it's about acknowledging your strengths. Consider your abilities as superpowers for specific tasks. Can you confidently list at least two things you excel at, or do you underestimate yourself? When praised, do you dismiss positive comments in disbelief?

3. Coping Abilities:

   Life is undeniably filled with stressors, and our responses to them vary. Stress, the physical, mental, and emotional reaction to stressors, is a common part of life. How well you cope with these stressors plays a crucial role in determining your mental state. Do challenges hinder your performance, or do you resiliently face them head-on?

4. Work productively: 

   To work productively, one must complete duties and activities in a timely and effective manner. It's all about succeeding in your endeavours and getting wonderful results. How do you approach the work that is placed before you?

5. Contribution to your community:

   This involves creating a positive impact and elevating the well-being of the community. Now, you might be wondering, "How can I do that? I'm just a student or salary-earner, not a social worker." Let me assure you that making a contribution can take various forms—sharing your skills, assisting others, participating in community activities, and more. It's about giving back, no matter how small—an act as simple as greeting someone with a smile is a meaningful contribution. Can you identify ways you're already making a difference in your community, or do you believe that everyone is unworthy of your care?

I can almost hear a sigh from someone thinking, "Do you even realize the pain I've endured at the hands of those around me?" Be mindful that such a question reveals a lot about your current mental state. Consider this—an opportunity to rise above past hurts, not for those who caused the pain, but for the sake of your own mental well-being. I acknowledge it's painful, but ask yourself, is holding onto it truly worth it? Why should others miss out on your care because of the actions of a few? More on this topic in a different blog post. Woah, that hit a soft spot. Let us proceed.

What are mental disorders?

Desist from retaining the idea that people who go through struggles with their mental health are insane. According to WHO (big shoutout to their impactful work), a clinically significant disruption in an individual's behaviour, emotional regulation, or thought processes is indicative of a mental disorder. There are different types of mental disorders with anxiety, post-traumatic stress disorder (PTSD) and depressive disorders being the most common.

WHO estimates that globally 1 out of every 4 people will be impacted by mental illness at some point in their lives."Oh, God forbid, not me," you might say. Well, here's the truth—it could be anyone if your mental health is not addressed properly. So, I invite you to dive into my post regularly. At this moment, let's not underestimate those facing various mental disorders. It doesn't need to be blown out of proportion; there are treatments (and note, decisions like medication should be left to the professionals). Let's journey into understanding and support together because truth be told most people do not have access to effective care. I will provide tips to care for your mental health in the next blog post. In subsequent posts, there will be information on some of these mental disorders. Stay tuned!

Are you struggling with your mental health at the moment and too scared to tell anyone? Know this: you are not crazy, mad, insane, or delusional. You are who the Savior, not the universe, defines you to be. With the right actions taken in the right manner, you can improve and experience a positive change. Regularly remind yourself of this affirmation personalized.

Conclusion

Distinguishing mental health from mental disorders is crucial. If you're not feeling your best mentally, it might be because you're not giving yourself the care you deserve. For those grappling with mental disorders, seeking treatment from professionals is not just a matter of "in their head." They genuinely experience what they express—speaking for those honest individuals, not those taking advantage or deceiving. What truly matters is our willingness to extend love and care to those around us, fostering understanding and offering support.

Love from,

The Wellness Warrior.

For more information, check out the About the Wellness Warrior page by the right in the web version or send me an email: echoesofsilencebyt@gmail.com.

From Words to Wellness: Welcoming You to Our Mental Health Space

INTRODUCTION

In a village, Amaka faced unseen battles with her mental health which was mistaken by her community as an evil spirit possession. Despite a compassionate stranger's attempts to challenge these beliefs, Amaka, burdened by the misunderstanding, tragically took her own life. Her story serves as a poignant call for mental health awareness and understanding in the face of ancient superstitions.

MY WAKE-UP CALL

In 2021, my friend experienced a mental health breakdown, and I felt powerless because I lacked the necessary knowledge. This served as a wake-up call for me. Without adequate understanding, I lacked the skills needed to support her effectively. Mental health issues have long been overlooked in Africa, especially in Nigeria, due to stigma and stereotypes.

Some individuals genuinely grapple with mental health challenges, while others exploit these conditions for sympathy or to excuse their mistakes. Both groups lack sufficient understanding, leading to prolonged ignorance with severe long-term consequences.

Hence, the establishment of this blog is for the following reasons:

• To empower the unheard
• To shatter stereotypes
• To provide education about mental health
• To provide tips for mental health treatment
• To provide information about mental health resources

A CRY-OUT MESSAGE

Thank you for being part of this community. Whether or not you've been diagnosed with a mental health condition, staying informed is crucial for supporting others. While it wasn't me but my friend who experienced a breakdown, my lack of knowledge hindered me from providing the right help. Engage with my posts objectively, regardless of your mental health status. Expect biweekly posts, and subscribing ensures you stay updated (the subscription box is at the right in the web version which can be selected as you scroll to the end of the page). My goal is to empower you to help yourself and others. While it may not seem significant now, it will matter in the future. Superstitions have left many neglected, but here, you can equip yourself to make a positive change.

You are not crazy, mad, insane, or delusional. You are who the Savior, not the universe, defines you to be. With the right actions taken in the right manner, you can improve and experience a positive change. Regularly remind yourself of this affirmation personalized.

CONCLUSION

I am not a mental health professional; instead, I am an educator and advocate. Therefore, if necessary, I strongly encourage you to seek professional help. The information shared in this blog focuses on providing practical steps to enhance your mental health. My passion lies in witnessing your growth and thriving.

Love from,

The Wellness Warrior.

For more information, check out the About the Wellness Warrior page by the right in the web version or send me an email: echoesofsilencebyt@gmail.com.

NEXT UP: Do you know that mental health is different from mental health conditions? Find out more in Introduction to Mental Health. Stay tuned.