14 Best Self Care Tips For Your Mental Health In 2019 || Mental Health ...

Happy New Year to you all,

I am so excited that the seasons actually change and with them comes a hope renewed!

For some people 2018 was a tough year and for others it was transformational. A new year like a new month, week or day can signify the end of something and the beginning of something new. I hope that this is an opportunity for something bright and new. An opportunity to experience the life you are so deserving of. An opportunity to gain the information, relationships and tools needed to live life to the full!

I plan on taking the time  over the next few weeks to evaluate what we at Sound Mind Africa did well and devise some practical steps to better serve you all much better!

In the meantime check out 14 self care practices that are so simple you can start them today, brought to you by the founder of Project Get Naked Sheifunmi Nomia-Yusuf

Love,

Oyindamola

 

Last Chance to Take our FREE Dream Chaser Course

We launched the Dream Chaser course in 2015 as our first online course aimed at helping our audience pursue their goals from a place of self compassion and positive mindset. Over the course of the past 3 years we have tried our best to responded to the needs our community and earlier this year we took a break to reevaluate our core operations. As such we have made a recommitment  to creating useful resources and tools, focussed on inner health and healing based on a holistic model (mind, body & soul).

In 2018 we partnered with Liferithms who have developed a tool, KairosLi, which works to tackle issues around clarity and overwhelm, cultivating balance and wellbeing. The system is currently available for use, though the app will be available later in 2019. You may see more from Liferithms and KairosLi here, most especially in relation to stress, anxiety, depression and overwhelm

Free Mental Resilience Workshop Activity Guide for Ages 11-19

To mark this years Mental Health Day on the 10th of October we have designed a free workshop guide  which deals with this years theme of mental health in young people with a focus on building mental resilience.

Download a copy of the free activity sheet which come complete with teacher guides for running the workshop (link expires 31st October 2018): FREE MENTAL RESILIENCE ACTIVITY SHEET

Oyinda Fakeye and Amanda Ihemebiri Talk Mental Health after Kate Spade and Anthony Bourda

Our Founder Oyindamola Fakeye featured on Arise TV's 'The Morning Show' alongside Ndidi's Amanda Ihemebiri to discuss issues around celebrity and mental health, in response to the recent death's of Kate Spade, Anthony Bourdain and the increase in incidences coming to light in Lagos.

Mindfulness found to be Useful in the Treatment of PTSD

If you have experienced and/or witnessed a threat to your life, your body, your moral integrity, or have had a close encounter with violence or death, you may have felt an array of emotions including that of fear. Fear triggers what is commonly known as a  “fight, flight or freeze” response in the body that results in psychological, behavioural and physiological actions to occur in the body during the event. Those who continue to experience effects related to the occurrence after the danger or problem has subsided may go on to be diagnosed with Post Traumatic Stress Disorder (PTSD).

PTSD is described as a severe response to trauma and can causes a huge deal of distress and severely limit active daily life in those who experience it. PTSD is characterised by three primary symptoms:

1.     Re-experiencing the traumatic event
2.     Avoiding any reminders of the event, or feeling emotionally numb 
3.     Hyper-arousal, which consists of a very sensitive startle/fear response

Those who experience PTSD may also develop other mental illnesses such as severe anxiety, depression and suicidal feelings

Rethink Schizophrenia: A Mindful Mental Health Approach

Schizophrenia is a chronic brain disorder that affects about one percent of the population. Although the specific cause of the illness is unknown it is believed to be as a result of several factors including: genetics, biology, environment and lifestyle. A combination of genes is believed to be associated with the development of schizophrenia, which may indicate the link between the increased occurrences in families. Studies have shown that while 1 in 100 people may be effected by a schizophrenia diagnosis in the general public this number drops to 1 in 7 in non-identical twins and a 1 in 2 chance for identical twins, where one sibling has previously been diagnosed.

Low birth weight, premature birth and asphyxia during birth are more likely to have been experienced by

Easy Actionable Steps to Leave a Positive Impact on Your Kids Emotional and Mental Wellbeing

The Opposite of Addiction is Connection

Two 

Two things I've come to understand about addiction are the desire to not be present in ones life either due to circumstance (environment/ past experience) or not having enough meaningful connections.

You see happiness does comes from within but also comes from outside, experiences and relationships, therefore it is not always enough to push the self love message when dealing with avoidance behaviour. When helping addicts, its important to encourage positive relationships as part of the healing process and utilise compassion as a route to recovery.

If you are looking for a therapist in your area check out Better Help for more information:
https://www.betterhelp.com/advice/therapy/how-do-i-find-a-therapist-near-me/

The Information Age and the Stress Epidemic

Over time we have become increasingly exposed to more and more sources of information dissemination and at 1000/second we have access to billions of pages of resources. We are forced to deal with a barrage of often times unnecessary information for our minds to process.  It is no wonder there are more and more retreats popping up where cell phones and other computerised devices are banned.

We asked Seye Kuyinu a Web /Software Developer, writer and mindfulness advocate if we could share some of his tips for coping under the barrage of information.

What works for me(and should work for you)?

1. The Zero email policy. This is the zen of my computer life! First, I check my emails at intervals that are set in my calendar. I make sure my inbox count is 0 at the end of each interval. The 4 D’s for achieving inbox zero are:

• Delete when you’ve read it and doesn’t need any action

• Delegate if it would take you more than two minutes to attend to and there’s someone you can delegate to.

• Do-it if it would take less than 2 minutes.

Common Anti-Depressant Drugs

      

      The below information is an introduction to some of the commonly prescribed antidepressants (not by brand name).When treating mental illness such as clinical depression there may be a need for prescribed medication, for further information about specific medication please speak to your doctor or health provider.

Selective serotonin reuptake inhibitors (SSRIs)

Selective serotonin reuptake inhibitors (SSRIs) are one of the most common used antidepressants on the market. Serotonin levels are believed to effect mood, by reducing the reuptake of serotonin by neurotransmitters in the brain, SSRIs work to facilitate an increased serotonin level. It is believed that by maintaining the increased levels of serotonin in the brain SSRIs can lead users to experience an elevation in their mood and therefore a reduction in their symptoms.

Cultivating Confidence for Creatives

Date: Friday 2nd March 2018
Time: 1pm
Location: Landmark Centre, Water Corporation, Lagos

Research studies have revealed that creative professions are prone to depression and various other mental conditions at a higher rate than the general population. The purpose of this talk is share how to deal with the highs and lows of being a creative professional and how to cultivate confidence in your career and work. 

Eating for a Healthy Mind: The Role of B Vitamins on Your Mental Health

Vitamin Bis a name given to a complex range of compounds, some of which have similar functions and work together within the body. Unlike other vitamins, B vitamins vary in such a way that they are individually named and listed in foods. The majourity of B vitamins are water soluable so only limited amounts are stored in the body.

The diet plays an important role in the health of not only your body but also your mind. We will focus this article on the specific benefits of the B vitamins to mental wellbeing and over all health, featuring a list of B vitamins with their roles and functions and associated cognitive disorders

Happy New Year Chase Your Dreams

Happy New Year to all our readers, we are so happy to have seen in 2018 and having started a gratitude practice early last year, will be spending the first few days focussed on all the wonderful things that happened in 2017.We have also found time to work on our 2018 goals and will be focussed on growing our in-house resources to better serve our users and readers much better.

We do hope you have been able to get clear on your goals for the year and set some long term goals in order to lead your life with intent. If you feel that you will need a little help in realising or creating some specific, measurable, attainable and time sensitive goals then do sign up for a our free e-course, which focusses on building purpose and self esteem in to the realisation of goals.

In "Dream Chaser... The Power of Purpose of Self Esteem" you will receive a daily email over the course of seven days which will require less on average 15 minutes to complete, which will feature a short text exploring the daily topic, affirmations and daily exercise.

To register for free sign up here: Dream Chaser Sign Up

Wishing you an intentional purpose filled 2018

Love

Sound Mind Africa 💙

A Recap on the Art as Therapy Discussion Held in Lagos by the Organisation 16/16

16/16 hosted a panel discussion between artists and mental health and wellbeing professionals in the quest to discern the positive mental health benefits of art therapy. These are some highlights. This was the first event in a series of workshops, exhibitions and creative interactions that will revolve around the issue of mental health, with a strong focus on the Nigerian situation. Panelists: Stacey Okparavero- visual, spoken word and performance artist whose works focus on release of emotions and feelings Aàdesokan- abstract artist whose works deal with how the mind is constantly evading itself Dr. Ulrike Schmueser- a highly experienced psychologist currently residing in Lagos, Nigeria Oyinda Fakeye- Founder, Sound Mind Africa, an organisation concerned with the distribution of information and advice relating to mental and emotional wellbeing in Nigeria. Gina Amama- host of ARISE 360 and the mediator of the panel A live painting session by both participating artists followed the panel discussion.

Time Management Can Reduce Stress and Anxiety

Date: 20th Nov- 4th Dec 2017 deadline for registration (19th Nov 2017)
Location: Online
Cost: Free

"Learning how to manage your time effectively will help you feel more relaxed and focussed" NHS UK


A loss of the sense of control has been significantly linked to issues such as stress, anxiety, OCD and eating disorders. Building healthy systems into your day such as time management skills can effectively reduce over commitment and over exertion.

Kairos Krunch are currently running a free online test group aim at busy professionals and entrepreneurs to get a hold of their time management in order to promote a sense of wellbeing and improve productivity across home and work life.

 To sign up click the link: Kairos Krunch Test Group Sign Up

Hip Hop Mantra

Hi guys,

We have been working on a new publication that will be available for purchase soon. To get your hands on the firsts few chapters, make sure to subscribe to our site and we will send you over a copy.

Hip Hop Mantra is an inspirational book built on affirmations we developed based on popular Hip Hop tracks.

To read more sign up here: HIP HOP MANTRA

Silence and the Sufferer

Silence and the Sufferer from Furaha Rooshie Asani on Vimeo.

"I came across this video some time last year and have been meaning to share it, I hope it touches the creatives out there, as it did me." Oyindamola Fakeye, Founder Sound Mind Africa You can read more on the video here: Silence & the Sufferer

Sound Mind Africa Partner with Spa Pampering at Home to run Mindfulness and Meditation Class in Lagos

Date: 24th June 2017
Time: 6pm
Cost: N6000

Sound Mind Africa have partnered with Spa Pampering at Home to facilitate 'Silence' a Mindfulness and Meditation class which provides an introduction to building a personal practice. Covering guided meditation, self love, gratitude and mindfulness the course empowers each participant with the tools needed to meditate and lead are more mindful lifestyle.

For more information and to register call: +234 8177257790

May Edition of Umbrella Men's Mental Health Support Group This Sunday 28th May 2017

DATE: Sunday May 28th 2017
TIME: 2:00 PM
VENUE: Surulere (Full Address given following registration)
REGISTRATION: mhspa.projectgetnaked.com

Group therapy can give you insights and new perspective to what you're going through and can also provide you with solutions, tips and other supportive methods during conversations and listening to others share in a safe space.UMBRELLA (Men's only support group) provides a safe and private environment as well as atmosphere for you to unburden yourself and share without prejudice.  What you say in group therapy stays in group therapy — it's all confidential and we are a stickler for this rule.


Guidelines: 

• If you wish to bring a friend, sibling, colleague along, please have them register or register for them.
• This email is not for onward forwarding. It is directed at you.
• It is okay if you do not wish to share at your first attendance at UMBRELLA. Get comfortable, we are always here.
• UMBRELLA is a private support group. Everything shared during UMBRELLA sessions are highly confidential. 
• If you wish to have a one-on-one session after the support group, please indicate.
• Exact address will be conveyed in reminder email and texts.

MH-SPA (Mental health support for persons affected) is brought to you by @ProjectGetNaked in partnership with SheWritesWoman.org & Doctoora.com

Please ensure you read the full MH-SPA rules and guidelines on the sign up page - mhspa.projectgetnaked.com

Six Way's Exercise Can Boost Your Mental Well-Being

The mental health promoting benefits of exercise in this month's copy of Lost in Lagos (page 26-27).

Read the full article here: Lost in Lagos