2024 Feb Articles Archives

Boost self-esteem for better wellbeing

Self-esteem is more than a feeling; it’s an essential part of how we perceive ourselves. It’s not about harbouring a sense of superiority but about recognising and valuing our inherent worth. High self-esteem equips us with the resilience and perspective necessary for a fulfilling life. It plays a significant role in our overall health and wellbeing, impacting both our personal and professional spheres.

The importance of high self-esteem:

This internal sense of worth influences our daily thoughts, actions, and choices, making it an integral aspect of our mental and emotional health.

Mental health stability: It acts as a shield against stress and a foundation for mental resilience, essential in navigating life’s challenges.
Informed life choices: Strong self-esteem encourages decisions that positively impact our personal and professional lives, aligning with our true aspirations.
Authenticity and individuality: It enables us to embrace and express our unique identities, creating a sense of true self.

Practical Strategies for improving your self-esteem

Improvement is an ongoing process, woven into daily habits and thought patterns. Here are some effective strategies for your personal development journey:

Practice self-compassion: Create a kind, forgiving and understanding internal dialogue. Accept your challenges as normal parts of life.
Set and achieve realistic goals: The act of attaining one of these goals can significantly enhance self-confidence.
Engage in positive self-talk: For every negative thought, start balancing it with positive affirmations that highlight your strengths and abilities.
Nurture supportive relationships: Surround yourself with people who offer encouragement and positivity.
Value your uniqueness: Appreciate and embrace your individual traits and qualities as strengths that make you, you.
Prioritise physical wellbeing: A healthy body contributes to a healthy mind. Emphasise regular exercise and a balanced diet.
Seek professional guidance when needed: Consult with mental health professionals for tailored strategies to improve self-esteem.

It’s important to address a common misconception: the fine line between self-confidence, self-esteem, and arrogance. While self-confidence and self-esteem are about recognising and appreciating our own value and capabilities, arrogance steps into the realm of overestimating one’s importance, often at the expense of others. It’s beneficial for each of us to periodically reassess our behaviours and attitudes. Are we projecting confidence or crossing over into arrogance? This reflection is not about self-critique but about maintaining a balance where our self-assurance is grounded in humility and empathy. In doing so, we enhance our wellbeing and contribute positively to the environment around us.

If you are struggling with your self-esteem, reach out to one of our compassionate counsellors, who can work with you at no cost.

zara2024-01-31T14:40:38+00:00

10 Practical tips for managing cash flow and debt

Cash flow and debt issues are not just a financial challenge but also an emotional and mental ordeal that can significantly impact individuals and families. The stress and anxiety accompanying these financial burdens are as real as the numbers themselves. Here are some practical tips to manage the financial issues at hand.

Early communication with bank and creditors
Proactively inform your bank manager and creditors about your financial difficulties. Early communication can lead to flexible payment options and demonstrates your commitment to resolving the issue.

Negotiate lower monthly repayments
Where possible, discuss the options of lower repayments with your creditors, which may involve reducing interest rates or extending loan terms.

Prioritise your debts
Focus on paying off high-interest debts first (like credit cards) and treat lower-interest debts as a lower priority (but still make the minimum payment).

Drastic cutbacks on spending
Review your expenses critically and identify areas for significant cutbacks, such as subscriptions, entertainment or luxury expenses, to free up funds for debt repayment.

Consider debt consolidation
If you are unable to get on top of a payment plan, consider consolidating multiple debts into one with a lower interest rate, which can simplify payments and potentially reduce overall costs. This process also has drawbacks, so ensure you get trusted advice.

Build a small emergency fund
Simultaneously, work on creating a modest emergency fund to prevent falling deeper into debt due to unforeseen expenses.

Utilise budgeting tools and apps
Make use of financial tools and apps to help manage your budget, track spending, and stay on top of debt repayment.

Explore additional income sources
Sit down with your family and consider ways to increase your income, such as selling unused items, renting out a spare room, baking or growing plants for sale, or tutoring a subject you are good at in your spare time to accelerate debt repayment.

Debt counselling and financial coaching
Weigh the pros and cons of seeking professional advice from debt counsellors or financial coaches for personalised guidance and long-term financial strategies.

Practice mindful spending
Learn and teach your children to adopt a habit of thoughtful spending to avoid unnecessary expenses and prevent accumulating further debt. Ask yourself if you need or want it and if you can better spend or save money on more important things for your future.

Managing cash flow and debt requires a balanced approach, combining immediate actions with long-term financial planning. In addition, looking after your mental health and addressing your stress-levels is just as important. You can get support and financial coaching at no cost to you and it is completely confidential.

zara2024-01-31T14:46:34+00:00

Teen suicide in South Africa: A real crisis

Globally, teen suicide is a leading cause of death among young people. There is a marked increase in suicide rates globally and in South Africa as new societal pressures present themselves. Research has shown that extended exposure to social media is contributing to these increasing rates of suicide in teens and pre-teens. We need to overcome the stigma of suicide and mental health by having more open conversations at school and at home. This will give us the opportunity to support the mental wellbeing of our country’s youth.

Suicides rarely happen without warning, and learning and recognising these signals is the most effective way to prevent suicide.

The South African Society of Psychiatrists (SASOP) has identified several complex and multifaceted factors.

Mental health issues like depression and anxiety
Socioeconomic challenges
Trauma and violence exposure
Substance abuse
Family and relationship problems
Academic and social pressures
Social media bullying, harassment, body shaming, and distorted reality perceptions

Tackling this issue requires a multi-pronged approach. Strategies include:

Awareness and education: Increasing awareness about mental health and suicide among teens, parents, educators, and the broader community.
Access to mental health services: Increasing the availability and accessibility of mental health services and considering private-public partnerships alongside government.
Support systems: Strengthening support systems in schools, churches, families, and communities to provide a safety net for at-risk teens.
Policy and advocacy: Encouraging government policies in schools that address mental health issues and suicide prevention.
Research and monitoring: Continuously monitoring the situation and researching to understand the evolving dynamics of teen suicide in South Africa.
Combating stigmatisation: Actively working to reduce the stigma surrounding mental health issues. Educating the public to change perceptions and attitudes about mental illness and suicide, where seeking help is encouraged and supported.
Limiting social media: Research has shown that young adults who use social media are three times as likely to suffer from depression, putting a large portion of the population at risk for suicidal thoughts and behaviours.
Educating risks of social media: Make teens aware of the various mental health challenges, including addictive behaviours, dependency, anxiety, loneliness, and sleep disturbances.

The high rate of teen suicide in South Africa is a public health emergency that requires immediate and sustained intervention.

For more detailed information, please refer to SASOP (www.sasop.co.za/teen-suicide).

Take any mention of suicide among teens seriously; whether it’s a direct statement or a hint in conversation, any talk of suicide should be reported immediately to a responsible adult, law enforcement or a healthcare professional. This vigilant approach can lead to timely intervention and potentially save lives. LifeAssist has emergency 24-hour support on 0800 060 026 should you be in a crisis.

Counsellors are also available to support you and your family telephonically or in person to help with anxiety, depression and mental health problems.
Get in touch now.

zara2024-01-31T15:17:41+00:00

A parent’s guide to child-friendly digital life

Let’s be honest: the internet and social media have become integral parts of all our lives. While these platforms offer incredible opportunities for learning, communication, and self-expression, they also present significant risks, especially for the younger generation. Guiding the youth to use digital technology responsibly, respectfully, critically, and creatively is vital. Drawing insights from the Social Media and Youth Mental Health Advisory 2023 by the US Surgeon General, let’s embrace the journey.

Understanding the risks

Before addressing solutions, it’s essential to understand the dangers lurking in the virtual world. Social media can be a double-edged sword. On one hand, it’s a gateway to knowledge and connectivity; on the other, it can be a platform for cyberbullying, exploitation, and exposure to inappropriate content. These negative experiences can lead to severe mental health issues like depression, anxiety, and sleep disturbances.

Reportedly, a significant number of young users admit to being addicted to social media, and many share discomfort from unwanted online contacts. Despite age restrictions, an alarming number of children under 11 years of age have accounts on major platforms, making them vulnerable to various online threats.

Tips for parents and guardians

Open communication: Create a safe space where kids feel comfortable sharing their online experiences. Ask questions and let them explain their understanding of safety to you so you can gauge their awareness. Learn about the risks associated with various ever-evolving social media platforms.
Privacy and security awareness: Discuss with your kids the importance of protecting personal information online. This includes location settings, status visibility, handling random friend requests, and the content they encounter. Remind them that their digital footprint will be online forever, accessible to future employers.
Active monitoring: Keep an eye on your child’s social media profiles and interactions, and stay informed about the platforms they use. Utilise family-sharing facilities to require permission to download any app.
Monitor usage and purchases: Regularly check your and your child’s accounts for any unexpected or unauthorised transactions. Enable parental controls on devices to prevent unintentional or unauthorised purchases. This can include requiring a password for any in-app purchases. Be aware of some refund policies.
Setting boundaries: Setting restrictions is challenging, as ‘everyone’ seems to be using certain platforms. Remember, age restrictions exist for good reasons. Establish screen time limits and rules, such as usage after homework or on weekends only, and adhere to content guidelines. Having these rules in writing, agreed upon in advance, can reduce conflict and frustration in your home.
Promoting offline activities: Encourage activities, hobbies, and family time that don’t involve devices.
Role modelling: Show responsible social media use. Practice active listening and interactions by putting your phone away completely during conversations, making them feel important and heard.
Staying informed: Keep up with the latest trends and potential risks in the digital world. Knowledge is your best defence.
Seeking support: Collaborate with your child’s friend circles to limit gaming time and impose restrictions. Encourage older children to share their experiences of hurtful behaviour or risky situations. Be alert to signs of mental health issues, and don’t hesitate to seek professional help if needed.

Empowering the younger generation

Parental guidance is critical, but empowering children to navigate the digital world safely and responsibly is equally important. Social media and online activities are here to stay, so they may as well learn to benefit fully from the positive aspects.

Critical thinking: Teach them to question what they see online and understand that not everything on social media reflects reality.
Financial security: Many games and apps designed for children and teenagers encourage in-app purchases using persuasive tactics. Discuss how in-game currency translates into real-world money.
Digital literacy: Educate them about the digital footprint and the long-term implications of their online activities, including future job searches.
Creative use of technology: Encourage them to use digital platforms for learning, creativity, and positive self-expression.
Managing instant gratification: The ease of making online purchases can lead to impulsive spending, particularly among younger users who may not fully understand the value of money.
Building digital resilience: Help them develop skills to cope with online challenges, like handling cyberbullying or reporting inappropriate content.

Our school system in South Africa tries to educate our learners through the Life Orientation subject. However, the ultimate responsibility lies with us as parents or guardians. Establishing a healthy structure focused on the wellbeing of both the family unit and the individual is an investment worth making.

Parenting is challenging! If you need more advice or action plans to improve communication and implement healthy boundaries to protect your family, then reach out to a counsellor on WhatsApp 061 438 7903 or email help@lifeassist.co.za, and they will call you back at a convenient time.

Source: UNICEF’s SA Kids Online Study
Social Media and Youth Mental Health Advisory 2023 by the US Surgeon General

zara2024-01-31T14:49:42+00:00

Adjust your lifestyle to lower cancer risk

Cancer is a complex disease with many contributing factors, but there’s good news – certain commitments and lifestyle changes can significantly lower your risk. Here are some steps to consider and incorporate into daily, direct and proactive measures.

Lifestyle Factors

One of the primary factors for lowering your risk of getting cancer lies in making some decisions about how to live a healthy lifestyle. Our daily habits are the first line of defence against cancer:

Healthy diet: Emphasise fruits, vegetables, and whole grains in your diet while limiting processed and red meats. This approach provides essential nutrients and reduces cancer risk.
Weight management: Maintaining a healthy weight through a balanced diet and regular exercise can prevent obesity-related cancers.
Physical activity: Regular exercise, such as 150 minutes of moderate activity weekly, can lower the risk of breast, colon, and other cancers.
Avoid tobacco and limit alcohol: Quitting smoking and moderating alcohol consumption are vital. Tobacco is a significant cancer risk factor, and excessive alcohol use increases the risk.

These changes are not just beneficial for cancer prevention but for overall wellbeing.

Protection

Direct measures to protect ourselves from known carcinogens are equally important:

Sun safety: Protect your skin by using broad-spectrum sunscreen, seeking shade, and wearing protective clothing to reduce the risk of skin cancer.
Avoid risky behaviours: Engage in safe sex and avoid sharing needles to protect against cancers linked to infections.

Early Prevention

Awareness and proactive measures can significantly reduce cancer risk:

Know your family history: Some cancers are hereditary. Being aware of your family’s medical history can help you and your healthcare provider tailor your prevention strategies.
Healthy lifestyle from a young age: Start off with a healthy lifestyle in early life stages sets a foundation for lower cancer risk in the future.
Get Vaccinated: (if you are not anti-vaccinations) for the HPV vaccine and Hepatitis B vaccine. Recent studies show that these play a significant role in preventing cancers caused by viruses.

Regular Testing

Early detection of cancer significantly increases the chances of successful treatment.

Routine screenings: Engage in regular self-exams and screenings for different types of cancers, such as skin, colon, cervix, and breast cancer. These can lead to early detection when treatment is most effective.
Consult with healthcare providers: Regular check-ups and discussions about the best cancer screening schedule for you at your age and lifestyle profile.

The fear and anxiety surrounding cancer screening or facing the possibility of recurring cancers can be incredibly daunting, impacting not only the individual but also their friends and family. It’s important to remember that avoiding signs or staying in the dark can be just as stressful as knowing. You’re not alone in this journey. Seek knowledge and strength within your support network, and consider reaching out to a health coach or counsellor. They can provide guidance and help you make informed, confident decisions about your overall health.

zara2024-01-31T14:53:57+00:00