Dr Sibu Qhogwana

Stress is your system’s (mind, body and behavioral) response to demands placed on it. Awareness of how your system responds to challenging situations is important for better stress management. It is also important to note that we respond differently to demands placed on us, so stress is a natural and sometimes a learned response at what life throws at us.  1. Mind response We respond with thoughts, interpretations and emotions to stress. Sometimes the mind goes blank and almost blocked in stressful situations, with an experience of  numbness resulting in indecision and inability to think clearly. Some people become irritable, sad and frustrated when faced with stressful situations.  2. Body response Your body can also indicate when your stress levels are high. You may experience headaches, tiredness, dry skin or pimple breakouts. Worsening of existing physical illnesses can sometimes be linked to increased stress levels.  3. Behavioral response  Your behavior so...

Hope is a sense and an experience of courage in the midst of challenges. It is a sense that things can and will get better with time. Hope can influence one’s motivation and  experience of more positive emotions and behavior. It is also a product of our thoughts, relationships and current behaviors. Here are a few tips on how to cultivate your sense of hope in challenging times: 1. Examine and challenge your thoughts What kind of thoughts occupy your mind lately? Are they inspirational, positive and encouraging thoughts? If not, immense your mind in inspirational messages everyday. Be deliberate about this. Spend 10 minutes everyday reading,watching and listening to inspirational content. After this write a short quote to yourself i.e. “I am awesome 👏🏾“. 2. Strive to be in contact with people who inspire hope Reach out to people that are positive and encouraging. You can also start a small social media group with one or two people where your goal is to inspire and encourage each ...

Supporting a person who has lost their loved one through death can be a challenge.  It is a journey that can present the supporter with feelings of helplessness (which is amplified during the pandemic as we can’t always be physically there to offer support) and a temptation to rescue the person who is grieving.  The risks involved in the process of supporting a grieving person are invalidating and misunderstanding them, with the potential of causing more emotional harm.  Supporting a bereaved person is a journey and a process that needs to be handled with care and sensitivity. Here are a few tips on how you can support a person as they navigate their grief: 1. Reach out Reaching out through a phone or video call and a message is one way you can offer support during this time. Sometimes you may not know what to say. What may be important is to let them know that you are thinking about  them and that you are willing to walk the journey with them. 2. Give them permissio...

Our mental health as women is constantly challenged and under pressure, more so because of how society continues to view, respond and expect from us.  We continue to be treated as objects, second class citizens and unequal beings. As a result of this, being a woman feels like a constant struggle against a society that violates, devalues, undermines and silences us. This places a lot of strain on our mental health and makes us more prone to trauma, stress, anxiety and depression. It therefore crucial for us to prioritize our mental wellbeing, in the face of our continued daily struggle against a society that devalues us:  1. Express yourself  Learn to express your feelings in ways that are healthy and comfortable for you. Expression of feelings doesn’t always have to be verbal, you can write or paint depending on what works for you. Also strive to have a nonjudgmental confidant. 2. Have a selfish day This is where everything is by you, for you and about you. Spend time thi...