Category: Mental Health

Sterilization Week – 23 to 25 July 2024

Posted on by Shazia Kassim

What is sterilization?

Sterilization refers to any process that removes, kills or deactivates all forms of life. Female sterilization is a family planning method, that is aimed at permanently preventing pregnancy. The procedure cannot be reversed and a woman has a slim chance of ever falling pregnant again.

Male sterilization, also known as vasectomy, is a permanent method of contraception. It’s a procedure that stops sperm being ejaculated from the penis during sex, thus preventing conception.

Is sterilization voluntary or can it be forced on an individual?

According to the World Health Organization (WHO), no one should be forced to sterilize without providing full consent. Sterilization is by right, supposed to serve as a contraceptive choice, for both women and men. Any person who is 18 years and older and capable of consenting for themselves, may be sterilized at his/her request. Partner consent is not legal but a responsible partner will inform their partner of their decision to take up sterilization. There are documents that have to be filled in for this procedure and there has to be a written consent by the patient. Forced sterilization is a violation of human rights and is not allowed under the South African constitution.

What is the sterilization week aimed at?

South Africa has a sterilization act which protects the rights of individuals to sterilize with their own consent and without prejudice. This means that you have a right to sexual and reproductive health and services, inclusive of sterilization. One must be over the age of 18 years, fully able to consent and in a case where an individual is incompetent due to mental illness, fair process must be done to ensure to sustain their human dignity. Thorough counseling must be done and the process explained, so that an informed choice can be taken…this was aimed at women who were certain that they did not want to conceive further or who being pregnant would be a danger to their lives or health. Men who generally take up sterilization, take it as the only type of contraception option available to them.

So, sterilization week was aimed at promoting the rights that are covered in this act and creating awareness around sterilization as a contraceptive option and means to promote Sexual, Reproductive Health and Rights for individuals.

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

Men’s Health Month

Posted on by Shazia Kassim

Have you ever wondered what men’s health is all about and how you can support the men in your life? You have come to the right place.

Men’s Health

June was Men’s Health Month in South Africa, and one of the most difficult challenges in our health-care sector is communicating with men about taking responsibility for their health and accessing health services. Men’s Health Month acts as a reminder for men to be assessed, tested, and begin making small to big changes to live healthier lifestyles that may help prevent health problems.

Where do we stand?

Men have a higher death rate for the most leading causes of death, including heart disease; diabetes; cancer and more. June was an important time to create awareness around preventable health problems, encourage early detection and provide treatment for these conditions.

Men and mental health!

While women often face higher rates of emotional trauma, stress, and depression, men also experience significant mental health struggles. Despite being seen only as perpetrators of violence, men are also victims of societal pressures, such as unemployment, neglect, and the expectation to hide their feelings. This toxic mix can lead to overwhelming anxiety, depression, and even substance abuse. Tragically, men are five times more likely to die by suicide than women, highlighting the urgent need to address men’s mental health.

How can they improve their health

Start small – start exercising regularly; eating better or healthier; reducing salt intake and avoid or minimize the use of substances such as alcohol. This has shown to reduce the chance of developing lifestyle diseases and stress.

Go for therapy or alternative treatment to start dealing and coping with their mental health issues.

How can we help?

We can start by destigmatizing mental health and promote gender specific conversations to encourage open spaces for men. Cultural spaces need to also promote conversations about general wellbeing, accommodating men as a priority.

Where to reach out

Sonke Gender Justice Counselling Line: 0861 322 322

Suicide Helpline: 080 056 7567

South African Depression and Anxiety Group: 0800 567 567

Remember prioritizing men’s mental health is important for creating a healthier, happier, and more balanced society for everyone.

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

Intimate Partner Violence (IPV)

Posted on by Shazia Kassim

Hi Chomas,

So how many of you are aware of intimate partner violence?

Intimate partner violence is one of the most common forms of violence against women, but can easily be the most underrated because of how certain parts of society, religions and cultures have normalized the abuse and violence in relationships.

IPV refers to any behavior within an intimate relationship that causes physical, sexual, mental or emotional harm to the other partner in the relationship.

Let me give you a couple of scenarios or example:

  • You are or know of someone who says their boyfriend is very jealous and gets angry when they suspect they could be cheating on them? So, they either use insults, intimidation or slap them to display their anger.
  • He has beaten you up from time to time. After he acts violent, says it was a mistake and when you threaten to leave, he promises to change or get help and that usually doesn’t happen once you take him back!
  • He is quite controlling, monitors and restricts your movement or tends to withhold finances or affection to teach you a lesson
  • You or someone you know did not want to have sex with their partner at a particular time, but the partner insisted and continued without your/their permission. Most women are told that a man has a sexual right to you and your body in a relationship, whether you want to or not!

These are some of the examples of how intimate partner violence happens in relationships and it can have long-term effects psychologically on you or your children, in some instances lead to death where domestic violence or emotional abuse is concerned.

42% of South African girls and women as young as 13 to 24 years old, have been found to already be experiencing IPV in dating and their romantic relationships, which is a big concern.

What are some of the causes and factors that contribute to Intimate Partner Violence?

  • A young woman being involved with an older man, not being able to stand up against ill treatment.
  • Unemployed partners that depend on the male counterpart to provide financially.
  • Low level of education.
  • Acceptance of violence and exposure to other forms of prior abuse, by self or through parents.
  • On-going conflict in a relationship.
  • Men having multiple partners and dominance in those relationships.
  • A woman having higher level of education or better paying employment.
  • Families and society that normalize abuse.
  • Pressure on the female to stay in the relationship to keep a family together.

Why don’t women leave violent partners?

  • Lack of alternatives for financial support.
  • Fear of male partner reaction when leaving or threatening to leave the relationship.
  • Concern for their children’s upbringing.
  • Lack of support from family and friends.
  • Stigma or fear of losing custody of children associated with separation or divorce.
  • Hope that the partner will change.

What are the consequences of Intimate Partner Violence?

  • Mental health problems, such as stress-related conditions; depression; thoughts of suicide and attempted suicide; alcohol abuse; poor self-esteem; post-traumatic stress disorder; self-harm; eating and sleeping disorders.
  • Physical abnormalities, such as fractures; broken bones and teeth; head injuries; back and neck injuries; chronic pain syndrome; irritable bowel syndrome, etc.
  • Sexual and Reproductive Health consequences, such as unintended or unwanted pregnancies; sexual dysfunction; urinary tract infections; sexually transmitted infections (STIs).
  • Violence during pregnancy, leading to miscarriages; stillbirths; low-weight babies; premature labour.
  • Death.

Current research shows that the impact of IPV continues long after the violence has stopped, thus showing that once the symptoms are known, a victim/survivor should find help to leave the relationship…it doesn’t get better, and THE PERSON DOESN’T CHANGE!

What are the best ways to respond to IPV?

  • Approach your nearest clinic. Do this at a clinic where the perpetrator doesn’t know local staff, most perpetrators want to keep tabs on who you talk to and what you’re saying so that they keep their secret and appear good in society. Tell a trusted nurse at the clinic and ask them to take record of evidence, such as bruises, cuts and broken bones. This is usually used as evidence against perpetrators.
  • Build an escape plan. How will you leave safely when he’s not around; who will assist you to leave, when can you go to the police at a convenient time, keep the evidence of the abuse for opening a case and present it to the police; make a plan for the children; don’t warn the perpetrator of this plan, failure to have family that can protect you, then ask for a place of safety from the police.
  • Get mental health counseling.
  • Don’t turn back from the plan, do not go back to the relationship.

Here are some resources to reach out to for IPV or any other GBV (Gender Based Violence):

  • GBVCC (Gender Based Violence Command Centre) – 0800 428 428
  • Please Call Me *120*7867#
  • Skype Line ‘Helpme GBV’ for members of the deaf community
  • SMS ‘Help’ to 31531 for persons with disabilities
  • SADAG (South African Depression and Anxiety Group) – 0800 567 567
  • Domestic Violence Hotline – 0800 150 150
  • Immediate Danger – 10111

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

The Role of Companies in Employee Wellness

Posted on by Shazia Kassim

Hey Choma,

We’ve previously spoken about corporate wellness week from the employees’ side, what you could do at the workplace to take care of your mental health – “tips on how you can keep mentally healthy at work”.

Now let’s look at what is their responsibility to employee wellness!

Why corporate wellness week?

Corporate wellness week was established for companies to look at the holistic wellness of their employees. Acknowledging that healthy individuals, not only increase productivity and the overall success of the company but are more determined to work because of good morale.

What are the 4 pillars of holistic wellness?

1. Physical Wellness – companies should encourage healthy eating habits, exercise and regular health check-ups. They can contribute to this by bringing health practitioners on-site for general health check-ups or health screenings, fitness instructors to show workout options and start a work-out challenge with a reward. Include nutritionists, serve food on the day to motivate staff healthy eating habits, provide snacks in the office, etc.

2. Mental Wellness – Bring a mental health practitioner to speak on mental health issues including stress management, include ways to be mindful to staff and teach staff and management on how to be conversant on their issues and treatment thereof. Provide on-site massages and resources for staff post the wellness day.

3. Emotional Wellness – Educate the staff on a positive work-life balance, encourage self-care; skills to build resilience and educate them on emotional intelligence.

4. Social Wellness – Promote positive interactions within the workplace, encouraging teamwork, positive communication and creating an inclusive working environment. Management can also organize a separate team-building exercise to promote the social wellness of its staff.

Remember, this shouldn’t just be a one-week thing!

The best companies keep these things in mind year-round. They might offer flexible work hours to help with work-life balance or show appreciation for your hard work.

So next corporate wellness week, take advantage of what’s offered! It’s good for you and good for the company. After all, you deserve to feel good at work, too!

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

Panic Awareness Day/Week

Posted on by Shazia Kassim

Panic Awareness Day is aimed at preventing the symptoms that could lead one to a panic attack. 

What is a panic attack?

“A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying.

Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you’ve had recurrent, unexpected panic attacks and spent long periods in constant fear of another attack, you may have a condition called panic disorder”. Mayo Clinic.

What causes panic attacks?

While the exact cause of panic attacks may not be known, there are some factors that could contribute to these attacks:

  • Stress and anxiety
  • Mental health issues, such as depression; post-traumatic stress disorder (caused by triggers of past trauma) and obsessive-compulsive disorder (OCD, a condition where a person experiences recurring and unwanted thoughts which causes them to have repetitive and controlling actions to cope).
  • Family history of anxiety, panic disorders or other mental health illness
  • Phobias (extreme fear of something e.g. spiders)
  • The use of substances, such as drugs and alcohol

If panic attacks continue, they can lead to a panic disorder; a misuse of substances; elevated phobias; avoidance of social gatherings; suicidal thoughts or committing suicide.

Symptoms of panic attacks:

  • Difficulty in breathing, dizziness, sweating or a rapid heartbeat
  • Extreme or intense fear
  • The feeling of disconnection from one’s own body
  • Chest pains and palpitations, which ae often confused with a heart attack
  • Flashing visions or scenes of traumatic experiences replaying themselves before you
  • Fear of loss of control
  • Numbness
  • Nausea
  • Suicidal Ideation
  • Shaking, etc.

How can you manage anxiety or a panic disorder?

  • Recognize the symptoms and triggers of the panic
  • Take up an activity that helps you release anxiety, such as exercising; yoga or any other activity that assists with deep breathing
  • Try to get regular sleep, being continuously tired and not resting has been shown to increase anxiety
  • Take treatment if advised to do so by a medical doctor, there is effective treatment for a panic disorder
  • Seek counseling, panic attacks can affect your quality of life, emotional well-being and confidence. Seeking help may help with coping with the triggers that cause the attacks and managing your thoughts and thus the reaction to them.

For help, please contact The South African Depression and Anxiety Group (SADAG), They have chats on panic every weekly/monthly, run support groups in different areas around the country and offer online counseling.

SADAG

0800 567 567

Cipla Mental Health Line

0800 456 789

SMS 31393

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, an  Instagram message, a  Twitter DM, or a WhatsApp Message (071 172 3657).

26th June 2024…Substance abuse awareness day!

Posted on by Shazia Kassim

Hey Chomas…

We have spoken so much about this topic before, from identifying when someone is abusing alcohol to how to speak to a friend about their substance use or abuse problem.

Let’s get back to basics.

What is the difference between substance use and abuse?

Using substances means drinking alcohol or smoking or injecting drugs, any form of intake that causes your mind to be disoriented, therefor causing your thinking and behavior to not function as per usual. This usually happens when there is a celebration or a so called ‘special occasion’, that some people may find it fitting to have one or two drinks to celebrate together.

Substance abuse however, is different. This is when the drinking or smoking is no longer a form of celebration but an over use of substances. A person may start drinking more regularly, either every weekend or every day and does not seem to have a limit, this is also known as addiction to substances. The substance starts controlling you.

What causes alcohol or drug abuse?

It could be anything from stress to mental health issues such as depression, as well as just learning to cope by consuming substances. In other cases, a person might start living a life of partying or hanging out with friends regularly, and start depending on alcohol to make them fun…this has also been known to be provoked by a low-self-esteem, when a person doesn’t feel good about themselves and relies on alcohol to make them more interesting…the feeling is always temporary and leads to further consumption of alcohol if we don’t learn to deal with our problems. Substance abuse has led to violence, abuse in the household, worse cases of mental health conditions and loss of loved ones and jobs, to say the least.

In this modern age, what qualifies as substances?

  • Nyaope, one of the cheapest forms of drugs in South Africa
  • Other drugs such as Crystal methampatime (known as meth or CAT); Crack Cocaine (known as coke) and Heroin (known as brown sugar)
  • Cannabis (marijuana, also known as weed, joint),
  • Alcohol
  • Cigarette and Hookah (also known as hubbly bubbly or oka pipe)

These are just some examples of well know substances, there are plenty more out there.

How do we prevent substance abuse?

The best way to prevent substance abuse is by not using the substances to start with. Regular use of any substance can lead to substance abuse. If one is disciplined enough, it will show through how frequently they consume and in the volume of the substance. For example, drinking alcohol once every Saturday or only once a month or only when there is a toast or one day celebration, and when starting to feel the effect of alcohol (also known as getting tipsy) knowing when to stop.

We also need to remember Choma, that substance abuse does not happen in a vacuum. There are usually other deep seated issues that might be leading us to use alcohol for example, as a coping mechanism. Understanding ourselves and our triggers is an important step in trying to prevent and address the issues we are struggling with and developing healthy coping mechanisms. Speaking to someone about our challenges is a good first step toward facing and addressing our issues so as not to use substances.

How do I get help for substance abuse?

There are organizations such as AA (Alcoholic Anonymous), the Department of Health’s alcohol line and SADAG (South African Depression and Anxiety Group) who are skilled in assisting with substance abuse. If you or a loved one needs assistance, check out the details below:

Alcoholics Anonymous (AA)

24/7 Hotline 0861 435 722

WhatsApp 0730212523

Department of Social Development Substance Abuse Helpline
0800 12 13 14
SMS 32312

South African Depression and Anxiety Group (SADAG)

Ke Moja Substance Abuse
087 163 2025

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, an  Instagram message, a  Twitter DM, or a WhatsApp Message (071 172 3657).

How to feel less lonely

Posted on by Shazia Kassim

Everyone has lonely moments. At times you might feel left out, alone with your troubles, or like you don’t belong. Feeling lonely can be a painful experience and from time to time you can get through it on your own with little support but other times it’s just too hard. Here are a few things you can do to feel less lonely.

Be kind to yourself.

Recognise and treat yourself with kindness. Decide why you feel lonely first. As an example, “I feel alone because they left me out.” After that, tell yourself it’s ok to feel this way. In that case, it makes sense.

Next, make an effort to be a little kind to yourself. Remember that loneliness is a common feeling for everyone. Although it can hurt, that’s just human. And feelings of loneliness will fade. Recognise your humanity and accept what you are feeling.

Make a connection.

Make a connection with someone you’re comfortable with. You can: Create a bond with a person through an activity. Choose a hobby or interest that both of you enjoy. It could be walking, volunteering or listening to music. Sharing hobbies allows you to bond through laughter and time spent together.

Be kind to others.

Show kindness to everyone, especially those you don’t know well. As an example, greet a new student in your class, express appreciation to the taxi driver, or  greet someone at the side of the road. Whatever it is that you choose to do, will make their day and they will feel less lonely as well.

Get out of your comfort zone

Spend time in nature or get involved with a cause that matters to you. This can give you a sense of meaning, help you feel connected, and reduce loneliness.

Remember, loneliness is a common experience that many people face at some point in their lives. You are not alone!

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, an  Instagram message, a  Twitter DM, or a WhatsApp Message (071 172 3657).

How to stay mentally fit as a teen mom

Posted on by Shazia Kassim

Being a teen mom comes with its own set of challenges, but maintaining your mental fitness can help you tackle each day with a positive attitude. Here are some tips to help you stay mentally fit and find joy in your journey.

 

Create a Support Network

Having a strong support system is important. Surround yourself with friends, family, and other teen moms who understand what you’re going through. Join online groups or local support clubs where you can share experiences, get advice, and feel less alone.

 

Schedule “Me Time”

Taking time for yourself is essential. Even if it’s just a few minutes a day, do something that you enjoy and that relaxes you. Read a book, listen to your favourite music, take a walk, or practice a hobby.

 

Stay Active

Exercise isn’t just good for your body; it’s great for your mind too. Find a physical activity you enjoy, whether it’s dancing, jogging, yoga, or even a walk with your baby.

 

Eat Well

A healthy diet can impact your mood and energy levels. Try to eat balanced meals with plenty of fruits, vegetables, and whole grains. Avoid too much caffeine and sugar, which can lead to energy crashes and mood swings.

 

Stay Connected

It’s easy to feel isolated when you’re a young mom, especially if you’re juggling school, work, and childcare. Make an effort to stay connected with your friends and make new ones. Social interactions, even virtual ones, can lift your mood and provide emotional support.

 

Set Realistic Goals

Setting small, achievable goals can give you a sense of accomplishment and help you stay motivated. Whether it’s completing a school assignment, organizing a part of your home, or spending quality time with your baby, celebrate each win.

 

Talk About Your Feelings

It’s important to express your emotions and talk about your feelings. Whether you confide in a friend, family member, or someone you generally trust, letting out your thoughts can be incredibly freeing.

 

Laugh Often

Laughter truly is the best medicine. Find humour in everyday situations and watch funny shows or movies. Laughter can reduce stress and improve your mood.

 

Staying mentally fit as a teen mom is all about balance, self-care, and support. By creating a strong support network, finding time for yourself, staying active, eating well, connecting with others, setting realistic goals, expressing your feelings, and finding reasons to laugh, you can navigate the challenges of motherhood with resilience and joy. Remember, taking care of your mental health is not just good for you, but it also sets a positive example for your child. Stay strong, stay positive, and enjoy the journey!

 

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, an  Instagram message, a  Twitter DM, or a WhatsApp Message (071 172 3657).

Why Going Offline is Good for You

Posted on by Shazia Kassim

In today’s digital age, it can be hard to disconnect from our phones. Between social media, online gaming, and streaming services, we’re constantly plugged in. While the internet offers a lot of benefits, taking time to go offline is good for your well-being. Here’s why unplugging can be so beneficial.

 

Improves Mental Health

Constant exposure to social media can lead to anxiety, depression, and feeling like you’re falling short. Taking breaks from the online world allows you to reset and reduce these negative emotions. Engaging in offline activities, such as reading a book or going for a walk, can help you relax and improve your mood.

 

Real-Life Connections

While online interactions are convenient, they can’t replace face-to-face connections. Spending time offline allows you to build stronger relationships with family and friends. It’s important to engage in conversations and activities that encourage deeper bonds and create lasting memories.

 

Productivity and Focus

Being constantly online can be distracting. Notifications, messages, and endless content can make it hard to concentrate on tasks. Going offline helps you focus better on your studies, hobbies, or any other activities. You’ll find that you can accomplish more in less time without the constant interruptions from your phone.

 

Physical Activity

Going offline gives you the opportunity to get up and move. Whether it’s playing a sport, going for a run, or even just taking a walk, physical activity is important for maintaining a healthy body and mind.

 

Better Sleep

Excessive screen time, especially before bed, can make it harder to fall asleep and affect the quality of your rest. Turning off your phone an hour before bedtime can help you sleep better and wake up feeling more refreshed.

 

Creativity

Taking time away from phone allows your mind to wander and explore new ideas. Offline activities like drawing, writing, or playing an instrument can boost your creativity. When you consume less content online, you’re free to create and imagine in ways you might not have otherwise.

 

Awareness and Presence

Being offline helps you be more present in the moment. It allows you to fully experience and appreciate your surroundings without the distraction of digital devices. Mindfulness, or being aware of the present, has been shown to reduce stress and improve overall well-being.

 

Going offline might seem difficult at first, but the benefits are well worth it. By taking regular breaks from the digital world, you can improve your mental and physical health, build stronger relationships, and enjoy a more balanced life. So, take a step back, unplug, and see how going offline can make a positive difference in your life.

 

If you or a friend need advice or help, you can contact me here on Ask Choma, send me on Facebook Message,  Instagram message,  Twitter DM, or WhatsApp Message (071 172 3657)

How to deal with academic pressure from your parents

Posted on by Shazia Kassim

Dealing with academic pressure from parents can be stressful, but it’s important to remember that they usually have good intentions and want the best for you. Here are some tips to manage this pressure:

1. Open communication: Talk to your parents about how you’re feeling. Explain that while you appreciate their concern, the pressure is overwhelming and discuss ways they can support you without adding extra stress.

2. Set boundaries: Politely but firmly set boundaries around academic discussions. Let your parents know when it’s not a good time to talk about grades or schoolwork and suggest alternative times when you’re more open to discussing these topics.

3. Focus on effort, not just outcomes: Highlight the importance of effort and learning over grades. Help your parents understand that your worth is not solely defined by your academic achievements.

4. Seek support: If the pressure becomes too much to handle, seek support from a school counselor, teacher, or another trusted adult. They can provide guidance and help you manage the situation.

5. Find balance: Make time for activities outside of school that you enjoy and that help you relax. Balancing academics with hobbies and social activities can help reduce stress.

6. Set realistic goals: Work with your parents to set realistic academic goals that consider your abilities and interests. This can help improve some of the pressure to excel.

7. Stay positive: Maintain a positive attitude and remind yourself that it’s okay to make mistakes. Focus on your progress and growth rather than perfection.

How do you feel about these tips, do you think that this is something your parents would be open to? Comment down below.

If you or a friend need advice or help, you can contact me here on Ask Choma, send me on Facebook Message,  Instagram message,  Twitter DM, or WhatsApp Message (071 172 3657)