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LIVING WITH ANXIETY IN A WORLD THAT NEVER PAUSES

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*Generalized Anxiety Disorder: GAD is a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than 1 specific event. People with GAD feel anxious most days and often struggle to remember the last time they felt relaxed. As soon as 1 anxious thought is resolved, another may appear about a different issue.

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Disclaimer: Despite having had severe anxiety since childhood, it is only now that I have decided to give a deeper and personal account of my experience. This isn’t to acquire any sympathy or pity for I believe Allah does not burden a soul beyond its capacity, but rather to use this platform to share more information on mental illnesses and hopefully make you, dear reader, be more enlightened about such matters, and to be more understanding, compassionate and empathetic towards people in your own circles that have similar challenges. And also give a chance for those with similar issues to know that they’re not alone and that they’re emotions are valid. Anyway, here goes nothing…

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Living with generalized anxiety, especially since childhood, is an extreme sport. The mind is a wild, wild place; everything escalates from 0 to 100 every.single.time. Even when it shouldn’t be so. Even when you have deep faith in Allah. Even when it is something so small, it is silly to overthink like that. But we still do. There is a fellow who told me a couple of times after reading my blogs that my anxiety is just about my mindset and that I should JUST STOP overthinking and think more positively. Just stop then khalas, you’ll be good to go. And as much as having a positive mindset can reduce your anxiety, it is a bigger struggle than that. Ask anyone who’s ever been diagnosed by a psychiatrist or psychologist with any type of anxiety they’ll tell you that living with such disorders is jihadu-nnafs. Quite literally. It is a continuous battle with yourself and your brain.

Every thing, every encounter, every experience with anyone is catastrophized; always thinking of worst case scenario. Then there’s the excessive worry over the smallest of matters and big ones too. Then there’s the panic attacks that make you feel like you’re about to go crazy or lose it completely. There’s the crying spells which can come to you at any time, out of the blue, and the tears just keep coming and coming-uncontrollable! There’s the excessive fear which controls your life; it makes you always live on edge. Then there’s the obsessive and repetitive thoughts that often overwhelm the mind. There’s also the depression and physical illnesses that sometimes tag along with the anxiety…The list goes on and on…

When I am extremely happy, I keep thinking that something bad is going to follow shortly thereafter. Happiness makes me anxious too. And even when it is someone else who’s extremely happy, I get nervous for them, ‘What if they lose that? What if the happiness doesn’t last long?’ And I quickly make dua for them so that their joy lasts. Then there’s the over-analysis of situations which take you down a dark rabbit hole of overthinking. Every single conversation is scrutinized; ‘Did I say the right thing? Should I have said this instead? Are they mad at me? I felt their tone change, did I hurt them? Perhaps they still misunderstood me? Should I clarify further for the fourth time?’ Every single thing goes so far; blown out of proportion. Worries; worries every day, worries everywhere. 

A simple trip to town could easily bring about death anxiety. I start imagining the car I am in getting into a very tragic accident. But it never ends there. I start imagining the details of the accident, the position they’ll find me in, when my family are informed, when I am declared dead, and when my loved ones start crying because of my departure. And this wild imagination is so real to me that it makes me tear up and I sometimes get a panic attack abruptly. I am grieving my death. 

When I am using a water heater or a toaster, I imagine getting electrocuted. And when a huge lorry or oil tanker passes by close to me, I immediately think of the ‘Final destination’ movies and imagine the lorry falling over me and crashing my bones 😀 When a stranger approaches me on the road, my guard is immediately on because I am afraid I could be conned or kidnapped or worse than that. There’s so so much to anxiety than people ever understand. That I wish they understood.

It wasn’t helpful that I grew up hearing people say mental illness is because of weak imaan. It really made me question my level of faith. Yet to be very honest, anxiety is one of the most draining and exhausting things to experience. It is so hard to fully experience the small and even big joys of life.

In a crazy world like ours where there is too much information everywhere, it is even harder for people with anxiety. You scroll, a mother has stabbed her two year old and ate her internal organs. Scroll further, a pastor has brainwashed an entire village to starve to death so as to meet Jesus. Scroll further, a father has been raping his daughters for years after his wife passed away. Go to another app, Palestinians and Uyghurs are being tortured to death. A war in Sudan; so many people stranded. Something is going on here, something is going on there…it never ends, the world never pauses Subhanallah. The information overload overwhelms you and drains you deeply. It makes you sad and helpless and truly anxious. Even with the knowledge and trust in Allah, even with the understanding that Allah tests us so that we can return to Him, the anxiety is mostly there. Jihadu-nnafs.

Being an educator, a recently graduated psychologist and a spiritual (among other categories) blogger for about ten years, there’s a kind of pedestal that people put you on. You never asked for it but it is constantly being mentioned, ‘You’re my mentor,’ or ‘I look up to you’. They think you’ve made it in life even when the reality is very different. This deeply terrifies me. The imposter syndrome kicks in. ‘But why? I am not the right person to look up to. I have so many flaws. I am really struggling with surrendering 110% to Allah or trusting Allah about the unknown. I always try to control how things roll out in my life, and when they don’t happen my way, it takes me down a very dark hole of heartbreak and pain. I am definitely not the person to even consider as a role model.’ Even when I don’t say these words out loud, it always gets to me. What if someone is misguided through me? Or someone who looks up to me, follows my unsteady footsteps? How will I deal with that when I am standing in front of Allah and He asks me about it? I will never be ready for such questioning by Allah. So I divert the couple of people who look up to me, to instead, look up to the prophets peace be upon them and pious predecessors who died upon imaan and were promised Jannah. And of course, they are indeed the best examples for us to follow and look up to more than anyone else.

There is this hadith that always hits me. It was narrated that Abu Hurairah said:”The Messenger of Allah (ﷺ) said: ‘The strong believer is better and more beloved to Allah than the weak believer, although both are good. Strive for that which will benefit you, seek the help of Allah, and do not feel helpless. If anything befalls you, do not say, “if only I had done such and such” rather say “Qaddara Allahu wa ma sha’a fa’ala (Allah has decreed and whatever he wills, He does).” For (saying) ‘If’ opens (the door) to the deeds of Satan.'”

My older sister whom I look up to is always the kind of person to say ‘Qaddara Allahu wa ma sha’a fa’ala whenever something doesn’t go her way. Even if she goes on to grieve but she doesn’t allow it to overweigh her brain. She knows and truly believes that Allah knows best, may Allah bless her soul. And I adore that so much because I wish I was like that too. I wish my brain could stop overthinking. I wish my heart could fully accept the challenges of life. I wish I was able to immediately accept Allah’s qadar without throwing a tantrum or crying on and on about it such that it may lead to despair (May Allah protect us).

The hardest thing for me has been to be kind to myself. To realize and accept that this is my test from Allah, to accept the little good and benefit I bring to this world and people around me and to be more forgiving towards my mistakes in life. And while I have not overcome the anxiety, I am doing my best. I am taking medication, I am reading widely about it (in fact I took the Islamic Psychology degree at IOU because I wanted to understand whether I truly had weak imaan or what exactly was happening to me), I go for therapy, and I constantly pray to Allah to grant my soul peace and tranquility, alleviate my restlessness, overthinking and worries, and to make me among the Mutawakkilin (those who trust in Him) and the people of ‘Qaddara Allahu wa ma sha’a fa’ala’.

One of my biggest motivations is a hadith by the prophet peace be upon him. He said, “Allah the Almighty said: I am as My servant thinks I am. I am with him when he makes mention of Me. If he makes mention of Me to himself, I make mention of him to Myself; and if he makes mention of Me in an assembly, I make mention of him in an assembly better than it. And if he draws near to Me an arm’s length, I draw near to him a cubit, and if he draws near to Me a cubit, I draw near to him a fathom. And if he comes to Me walking, I go to him at speed.” (Hadith 15, 40 Hadith Qudsi). So I am doing my best to think better of Allah. To not allow my negative thoughts to divert me from Allah’s mightiness, wisdom and mercy. To never think that my plans are better than what Allah has chosen for me. That the tests from Allah are meant to make me get closer to Him rather than to punish me. And perhaps there’s a bigger benefit from this test, and that is, I get to talk more about such topics that are not openly talked about in our community.

Unfortunately, the fellow who used to tell me about changing my mindset developed anxiety during the early phases of Corona. He was unemployed at the time with no source of income. Having such abundant time on his hands while the world went into a panic, overthinking and anxiety of the corona virus kicked in him. He once called me to say that he now realizes it isn’t as simple as he initially thought. That it is much harder, and a huge struggle Subhanallah, and he asked for help on how to deal with it. Alhamdulilah his anxiety ended when things calmed down a bit around the world and after seeing a counsellor. The only reason I tell this story is for people to realize the same; it is not easy to have a mental disorder. Not at all. So please be patient, understanding and compassionate towards your loved ones and people around you, you just never know the huge mountains they carry. Educate yourself about these matters if you have to and offer help whenever you can. Be their support system and be there for them. Yet the best gift you can give them is making dua for their well-being and peace of mind.

We, as Muslims, believe that nothing is impossible to Allah Subhanahu Wataala. He can cure every single ailment and He can move mountains for us. However, we are also expected to do our due diligence by seeking treatment through talk therapy, medication and lifestyle changes. Most importantly is to get closer to Allah through the recitation of the Qur’an, making dhikr and always making dua to Allah to remove such conditions from us and to make us better believers.

Despite all the challenges and struggles of anxiety, it is not always doom and gloom. Anxiety makes people be highly empathetic, loving and compassionate. It makes you have high instincts which can benefit you in observing one’s surroundings, it keeps you motivated and can actually help in your performance nd make you have a great work ethic. It makes one highly aware of what could go wrong, and makes you think of all possibilities while dealing with a situation. This makes the anxious individual to be a careful decision maker and great problem solver among other benefits. Plus the anxiety memes are hilarious, that’s a bonus 😀

To end this piece, there’s a conversation I want to share that I once had with my father and brother while driving to another town. My father told us about an accident he witnessed many years back. An ice cream van was trying to overtake another car, but it lost control and hit a huge tree. When they went to check on the driver, they found the steering wheel had hit right into the driver’s seat. But the driver’s upper body was right above the steering wheel (on the roof of the car) and each of his legs was on either side of the wheel. Had the steering wheel hit him directly, he could have come out with major injuries probably, but Subhanallah, the man came out unscathed except for one small scratch on his arm. 

I asked my dad, ‘Was the man Muslim? Perhaps he had made dhikr that morning and it protected him by Allah’s mercy…’ Before he could answer me, I said, ‘I once heard a sheikh ask something powerful; how can you go to the battlefield unarmed? How can you start your day without dhikr?’ My dad nodded then explained that the driver wasn’t Muslim but at the end of the day, if something isn’t meant to harm you, it won’t, and some people give a lot of charity and for that, Allah showers them with His mercy.

I was about to get to my destination so I couldn’t continue with the conversation. I said to my brother, ‘Please drop me on the other side of the road, I am afraid of crossing this busy road.’ He then laughed and said, ‘Aren’t you the one who’s just from telling us about going to the battlefield unarmed?’ I laughed too and said, ‘I did do my dhikr this morning though.’ Then he said, ‘Then what are you afraid of when you’ve already asked for Allah’s protection?’

I was speechless.

I went out of the car towards my destination while deeply pondering on his last words, SubhanAllah.

‘What are you afraid of when you’ve already asked for Allah’s protection?!’ 

“Say: “Nothing will befall us except what Allah has decreed for us; He is our Protector.” Let the believers, then, put all their trust in Allah.”

 [Qur’an 9:51]

Thank you for reading this to the end. Please do make dua for me to acquire peace of mind and to go for umrah soon for I really yearn for the tranquility made available by Allah Subhanahu Wataala in the holy cities. And do pray for those with mental illnesses. May Allah grant us all ease, relief and comfort, ameen. Shukran 🙂

P.S: If you have anxiety, always remember this: ‘YOUR ANXIETY IS A LIAR!’

REFERENCES:

https://sunnah.com/qudsi40:15

https://sunnah.com/ibnmajah:79

https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/overview/

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ARE YOU SIMPLY CARING OR CODEPENDENT?

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No one can deny it- relationships can be very hard. We all want healthy, balanced, nontoxic and magical connections that can feature on other people’s hashtags as #couplegoals, #friendshipgoals or #parentinggoals. We all want that fulfilment in our lives. Yet sometimes, in our attempt to have these fantastic relationships, we go up and beyond to achieve them, to the detriment of ourselves. Whereas caring for your people is an act of love, when it goes to unhealthy extremes then it becomes codependency.

The word ‘Codependency’ was first used to refer to patterns where partners of substance abusers were deeply entwined in the destructive lives of their loved ones. However, the word is currently used in broad terms to refer to being overly focused on helping, rescuing or controlling others at one’s own expense. The individuals involved take over the responsibility of meeting the needs of others while neglecting their own. They become the rescuers, the savers in a toxic relationship and continue to give themselves beyond limits. 

Coming from dysfunctional families is one of the common causes of codependency in adulthood. Most codependent traits usually develop due to childhood trauma, especially in cases where a parent/caregiver has an addiction, is abusive, neglectful or mentally ill. Codependency is thus a learned behaviour and can be passed down from one generation to the next. The individuals caught up in these unhealthy relationship patterns are referred to as ‘Codependents’.

Melody Beattie in her book ‘Codependent No More’ defines codependents as:

“A codependent person is one who has let another person’s behaviour affect him or her, and who is obsessed with controlling that person’s behaviour.

The other person might be a child, an adult, a lover, a spouse, a brother, a sister, a grandparent, a parent, a client, or a best friend. He or she could be an alcoholic, a drug addict, a mentally or physically ill person, a normal person who occasionally has sad feelings, or one of the people mentioned earlier.”

Most times, a codependent doesn’t realize the impact of this imbalanced relationship despite the persistent misery they feel in their lives. This is mainly because most codependents are under the impression that they’re caring and simply trying to fix a relationship with someone they love. However, the problem is that this reliability and giving often develop to very unhealthy degrees and it is the caregiver who suffers the most.

To ensure that you’re not caught up in this rollercoaster, here are some signs of codependency to look out for:

  1. Feeling responsible for other people’s actions, feelings, thoughts, problems and needs.
  2. Regularly try to change or fix people even when the problem is beyond you.
  3. Inability to say no even when something makes you uncomfortable.
  4. Apologizing and feeling guilty often even when you’ve done nothing wrong.
  5. Have people-pleasing tendencies yet feel used/a victim.
  6. Fear of rejection, abandonment or being disliked.
  7. Have trouble setting and holding boundaries.
  8. Have low self-worth & self-esteem- feel unlovable.
  9. Worry a lot and sometimes lose sleep over problems or other people’s behaviour.
  10. Try to control events and people through helplessness, guilt, coercion, threats, advice-giving, manipulation, or domination.
  11. Feel exhausted, irritated, hopeless, frustrated and anxious.
  12. Self-sacrifice to avoid upsetting others.
  13. Desperately seek love and approval.
  14. Don’t feel happy, content, or peaceful with yourself and look for happiness outside.
  15. Have a difficult time asserting your rights.
  16. Don’t trust yourself or other people.
  17. You easily lose yourself in other people’s plights, dramas, needs, problems, or needs.
  18. Feel trapped in relationships.
  19. Afraid of conflict or making mistakes, are very sensitive to criticism & seek perfection.
  20. Stay loyal to your compulsions and people even when it hurts i.e. have a hard time letting go.
  21. You feel frustrated and resentful when others don’t want your help or advice.
  22. You derive a sense of purpose from taking care of others.
  23. Your relationships can have an obsessive quality.
  24. You have difficulty accepting help.
  25. You’re hard-working, overly responsible, and may give to the point of exhaustion or resentment.

The question now becomes, how can you overcome codependency? Here are some ways to do it:

  1. Prioritize self-care and your needs rather than sacrificing them for others.
  2. Stop caring too much about people’s problems and needs. Don’t try to change or fix people and let them make their own choices.
  3. Value yourself instead of seeking approval from others.
  4. Practice self-compassion rather than judging/criticizing oneself.
  5. Say no when you don’t want to do something.
  6. Stop obsessing over what is not in your control.
  7. Ask for help when you need it. You don’t always have to take on the role of a helper/caretaker, sometimes be the one receiving the help.
  8. Set boundaries, be assertive and don’t allow people to take advantage of your kindness.
  9. Detach yourself emotionally from people, situations, experiences, behaviours and problems.
  10. Choose to find happiness in your life regardless of other challenges or unhappy situations you’re facing.

The first step to healing is being aware of your codependent tendencies and accepting that you care to unhealthy levels. You can decide to read more, work on yourself and overcome codependency but in cases when it is severe, you might need the guidance of a therapist. Here again to remind you that going to a therapist doesn’t mean you’re crazy, yet there are some important patterns and behaviours you might need to unlearn and sometimes you need assistance on how to go about it.

Everything is a process. Remember to be kind to yourself as you take this journey, and be patient until you finally acquire peace of mind and personal growth. This will assist you in leading a better, healthier, more fulfilling life together with your loved ones.

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To read more on the same, check the references below:

*Book: Codependent No more- By Melody Beattie

* https://www.livewellwithsharonmartin.com/end-codependent-relationships/

*https://mind.help/topic/codependency/coping/

*https://www.counselingrecovery.com/blog-san-jose/signs-of-codependency

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MENTAL HEALTH STUDY ON MUSLIMS IN KENYA

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Assalam aleykum warahmatullah wabarakatuh good people,

Late last year, I did a study on ‘Understanding the Perceptions, Attitudes and Coping Mechanisms of Mental Health Issues Among Muslims in Kenya.’ Finally, we have the results:

To view the results, click here

To read a summary of the findings of the study, click here

To read the ‘Brief Mental Health Guide’ with contacts of Muslim therapists in Kenya, click here

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I want to thank all the participants who answered the survey questions eagerly, all those who diligently shared my google form with their networks, my mentors & my very helpful supervisor; Dr. Francesca Bocca-Aldaqre. Thank you all for your continuous support, may you always be showered by Allah’s mercy and love, and may you attain peace of mind, ameen.

Kindly share this link with other participants & interested parties as well, and do subscribe to my blog. For any corrections, suggestions or feedback, kindly email me at: lubnah.abdulhalim@gmail.com.

Thanks! 🙂

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BRIEF MENTAL HEALTH GUIDE

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Photo Courtesy: https://incafrica.com/

Definition of terms:

Mental health: A state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.

Mental illness: Health conditions involving changes in emotion, thinking or behavior (or a combination of these). Mental illnesses are associated with distress and/or problems functioning in social, work or family activities.

It is crucial to understand that mental illnesses are not only the common disorders like depression, anxiety, OCD and bipolar. There are other mental disorders including learning disorders, personality disorders, eating disorders, sexual disorders, mood disorders among many others. It is thus important that none of us ignore any distress we are experiencing and seek help when we can. Parents have to look out for their children for any unusual behaviour, slow response in their learning or interaction or how they deal with difficult situations and take them for therapy in case of anything unsettling.

When should you seek help?

  • You feel an overwhelming and prolonged sense of helplessness and sadness, and your problems do not seem to get better despite your efforts and help from family and friends. 
  • You are finding it difficult to carry out everyday activities: for example, you are unable to concentrate on assignments at work, and your job performance is suffering as a result. 
  • You worry excessively, expect the worst or are constantly on edge.
  • You often find it difficult to sleep, nothing seems to calm you down and feel frustrated most times, sometimes for no apparent reason.
  • When you’re seeing/hearing unusual sounds that others are not.
  • When you experience a major shift in your life or a tragedy, for example war, abuse, an accident, marriage, divorce, violence, loss of a loved one, moving to a new country/city/school etc
  • Your actions are harmful to yourself or to others: for instance, you are drinking too much alcohol, have a temper, abusing drugs, becoming overly argumentative and aggressive think/plan on committing suicide.

Please note that these are but a few of the symptoms. There are many more and you may decide to research further on them.

Another important thing to note is that counselling/therapy is not only for those crazy or addicts. For a healthy lifestyle one should seek therapy even when they feel pretty much okay. Just like you would go for a physical check-up at the hospital, you should also go for a session for your mental health whenever possible. We all experience difficulties in life and it is not bad sometimes to have a safe space to just open up and release the stress.

How do I choose my provider?

Mental health providers like any other health professionals are different. Some have more experience than others. Some come from different backgrounds. Some are more qualified than others. Some have worked more with specific kind of clients (example: children, addicts, spouses etc). Some charge more than others. Seeing a therapist at a public hospital is mostly cheaper than seeing them in their private clinics/offices. Most importantly, their methods also differ. It is thus important to take your time to find out which mental health provider is appropriate for you.

Here are some of the questions you may ask:

  • Are you a licensed psychologist/coach/counsellor? How many years have you been practicing?
  • I have been feeling (anxious, tense, depressed, etc.) and I’m having problems (with my job, my marriage, eating, sleeping, etc.). What experience do you have helping people with these types of problems?
  • What are your areas of expertise — for example, working with children and families?
  • What kinds of treatments do you use, and have they been proven effective for dealing with my kind of problem or issue?
  • Do you incorporate Islamic principles, values, methods and techniques in your treatment plan (for your Muslim clients)?
  • Are your sessions strictly physical or do you also do virtual ones?
  • What are your fees per session? How is the payment process (can one pay weekly or monthly? Can one pay via Mpesa? Is there room for a discount?)

Wellness & Mental Health Providers:

Life Coach: A life coach is a type of wellness professional who helps people make progress in their lives in order to achieve their goals and attain greater fulfillment. Life coaches aid their clients in improving their relationships, careers, and day-to-day lives.

While working with a life coach may help you to deal with certain unresolved issues, life coaches cannot treat mood disorders, anxiety disorders, addiction, or any other mental health condition.

Counsellor: A counsellor is a mental health practitioner who gives guidance on personal or psychological problems. They mainly address clients’ emotional and relationship issues through talk therapy and skills development. They often work in school or career settings and private practice.

Counsellors can go by different titles depending on the type of education they received, the population of clients they work with, and the settings they practice in. Common examples are Licensed professional counsellor (LPC) and licensed marriage and family therapist (LMFT).

Psychotherapist: A psychotherapist has specialized training in treating mental disorders. They use talk therapy to help people find better ways to cope with emotional issues and overcome unhealthy behaviors or thinking patterns. Psychotherapists can be psychiatrists or psychologists.

Psychologists: A psychologist is someone who studies the mind and behavior.  This profession actually encompasses a wide range of specialty areas including such things as animal research and organizational behavior.

The term psychologist can apply to people who:

  • Use psychological knowledge and research to solve problems, such as treating mental illnesses
  • Work as social scientists to conduct psychological research and teach at colleges or universities

Examples of psychologists include:

  • Counselling psychologist: A counselling psychologist helps people of all ages deal with emotional, social, developmental, and other life concerns using mostly psychotherapy (talk therapy). These professionals use a variety of strategies to help people manage behavioral issues, cope with stress, alleviate anxiety and distress, and deal with the issues associated with psychological disorders.

Take note that a counselling psychologist holds a higher qualification that a counsellor. As such, they primarily treat clients with serious mental health conditions than counsellors. 

  • Clinical Psychologist: A clinical psychologist assesses, diagnoses and treats individuals experiencing psychological distress and mental illness. They also perform psychotherapy and develop treatment plans. Clinical psychologists tend to focus on psychopathology (abnormal mental states) and thus often work in hospitals, mental health clinics, and private practice. They typically deal with clients experiencing more severe mental illnesses that counselling psychologists do. 

While clinical psychologists often work in medical settings, they are not physicians and in most cases cannot prescribe medications.

Psychiatrist: A psychiatrist is a medical doctor who specializes in the treatment of mental disorders. Because psychiatrists hold a medical degree and are trained in the practice of psychiatry, they are one of the few professionals in the mental health field able to prescribe medications to treat mental health issues. Much like a general practice physician, a psychiatrist may perform physical exams and order diagnostic tests in addition to practicing psychotherapy.

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MUSLIM WELLNESS AND MENTAL HEALTH PROVIDERS IN KENYA:

Kindly take note that these are submitted names after a call-out I made on my social media platforms right after conducting a survey on ‘UNDERSTANDING THE PERCEPTIONS, ATTITUDES AND COPING MECHANISMS OF MENTAL HEALTH ISSUES AMONG MUSLIMS IN KENYA‘. Unfortunately, I was limited to providing full information about each one and there are also many more therapists/coaches out there that are not mentioned.

I also cannot verify anything more about them (than provided below) and will therefore not be responsible for anything beyond this article. I would therefore advise the client themselves to do their homework, ask the questions mentioned above and find the appropriate therapist/centre.

In case of any wrongly/missing written names/addresses or any short-coming, kindly pardon me and would appreciate a correction email: lubnah.abdulhalim@gmail.com

I pray that the information provided will be beneficial biidhnillah. Kindly share this post and subscribe to the blog below; you never know who might need it!

NAMESPECIALITYLOCATIONCONTACT
Dr Ilham Mohamed FarajPsychiatrist at Afya first medical centre/ Coast General Hospital
Spaki, Mombasa0721946477
Dr. Nabila AminConsultant psychiatrist at Chiromo hospital group
Nairobi0111539296
Dr. Neema ArakaPsychiatry resident at Mathari hospital/Psychotherapist & Life coach at FITAHI
Nairobi0789707896
Dr Husna Salim Ali
Psychiatrist at Mandera county referral hospital South C & Minaret Hospital South B
Nairobi0716435530
Dr Salwa Haithar
Consultant psychiatrist at Chiromo hospital groupLavington, Nairobi0797784446 (Clinic line)
Dr Janbibi Yusuf
Psychiatry RegistrarEldoret0707180531
NAMESPECIALITYLOCATIONCONTACT
Salma Bashir
Clinical psychologist at Health Source
Nyali, Mombasa0786477699
Wafiyyah HamidClinical psychologistMombasa0722425000  (Prefers SMS/Whatsapp to calls)
Mumtaz MohamedshafiClinical psychologist/psychotherapist/Art therapist/Play therapist etcMombasa0717408069
Soud Alli TengahClinical psychologistMombasa0114152081
Salma AhmedClinical psychologist (working with National Police Service Commission)
Nairobi0727570097
Riziki AhmedClinical psychologist at Hidaya Timeless Solutions
Nairobi0722348753
Nafisa Abass
Clinical psychologistNairobi0722492999
Halima Khalif
Clinical psychologistNairobi0732082869
NAMESPECIALITYLOCATIONCONTACT
Aysha Ali Hassan
PsychotherapistMombasa0725215736
Mohamed Said Athman
Psychotherapist/TrainerSouth C, Nairobi0796757074
Musa Mwale Kanenje
PsychotherapistWestlands0722378665
Nuru AminPsychotherapist/Psychologist/Ongoing MAMFT
Virtualtherapywithnuu. business.site  
NAMESPECIALITYLOCATIONCONTACT
Nana Ali MohamedSenior accredited counselling psychologist (KCPA registered) at Potreitz Subcounty/ Private practice at Kheiyrunnisaa Medical CenterMombasa0712820121
Saida Bukheit
Counselling psychologistMombasa0722662568
Nawal Mareai Al-Karbi 
Counselling psychologist/Child & play therapist (Women & Children only)Nyali, Mombasa0725202777 
Aisha Hassan (Munira)
Counselling psychologistNairobi0790398212
Khadija Hussein Abdow
Counselling psychologistNairobi0792612238
Rukia Mohamed
Counselling psychologist/General counsellorMachakos county within Nairobi Metropolis0723024017
Fawziya A. Hashil  
Counselling psychologist/TEAM CBT & mediator certification (on-going)Nairobi0769889359
Hamida Ahmed
Counselling psychologist & Wellness services/TrainerNairobi0718233759
Imaad Saleh
Counselling psychologist/Certified associate counsellorMombasa/Nairobi0736693525
Muslima Essak
Counselling psychologistFree Virtual during weekdaysmuslimaessak@   yahoo.com
NAMESPECIALITYLOCATIONCONTACT
Halima Abdalla Al-Harazi
Community counsellorTown centre, Mombasa+254104001211
Zeitun Juma

Counsellor at Amani Counselling/Freelance tooNairobi0727802749
Farhiya Yusuf Abdi
Counsellor (mostly young adults & teenagers) Virtual0792928988
NAMESPECIALITYLOCATIONCONTACT
Nusrat Mohammed
Mindset coach/Corporate wellness coachMombasa0708944883
Ilham Amin
Life & spiritual CoachVirtualilhaminated@ gmail.com
Ruwaida Abdulaziz Dohry
Life Coach & Islamic psychology counsellingVirtual appointments/scheduled appointments at masajids (At the moment, TSS)0756903506
NAMESPECIALITYLOCATIONCONTACT
Noor Counselling Centre
Guidance & Counselling institutionMombasa0739724234
Ta’alluful Quloob
Guidance & Counselling/Match making institutionMombasa0774222204/ 0111222205
Shariffa Centre
Family/Marital counselling institutionMombasa0722499986
Mewa Rehabilitation Centre
Rehabilitation & Counselling CentreMombasa0722819795/
0722677481
Ruby Family Care Clinic
Mental health care (among other health services)Malindi0722523847
Family Resource Centre
Guidance & Counselling institution/Family servicesJamia Plaza, Nairobi0717767888
The Pearl Recovery
Addiction and Mental health recoveryAthi River0798756046

References:

https://www.verywellmind.com/

https://www.apa.org/topics/psychotherapy/choose-therapist?partner=nlm

*

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BEFORE DAWN (PART 2)

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To read the first part of this article, please click on this link: https://lubnah.me.ke/before-dawn-part-1/

Have you realized that PP1 students, children of about 4 years only, study around 7 textbooks? And sometimes have to leave home as early as 6 a.m?!

When talking about the well-being of children, we must also talk about the draining effects of the new education system in our country.

The intention and vision behind the new curriculum (CBC) may be brilliant but the amount of pressure this system has exerted on parents, teachers, and the students has been immense so far. CBC aims to shift Kenya’s educational paradigm from a teacher-centred approach to a more student-centred one. Student-centered learning places more emphasis on skills development, a child’s well-being, and inclusivity. However, despite this new curriculum’s appeal, at least on paper, we know that there’s a lot more that needs to be done in reality. We have deeper systemic challenges that need to be dealt with i.e. teacher training, ineffective policy, and infrastructural barriers. Not to mention how these children and even the parents were not mentally prepared for all these changes. AT ALL!

Some assignments require the use of smartphones and the internet. Some require the active participation of parents for example practical making of scarecrows or musical instruments and the like. The number of lessons has increased for school children by almost double, which can be quite overwhelming. The number of textbooks plus supplementary books required in schools has been a big burden to most parents too. The reality is that many Kenyans still struggle to make ends meet let alone afford the internet. Some have to work overtime to bring food to the table such that they barely see their children let alone assist them with the assignments. What happens to these children? Or what can these helpless parents do? Weren’t all these factors to be taken into consideration before the implementation of the new system (even if we acknowledge its long-term benefit?)

We can see how bad things are by the number of children attempting or committing suicide for losing money intended for school or when achieving lower grades than expected. Just this year, students have had to attend 4 schools terms in an attempt to catch up with the time lost to COVID-19 last year, while parents have had to pay school fees 4 times too. The frustration and exhaustion are affecting many parents, students, and even the teachers to scary depths.

***

Parents too play a major role in creating emotional distress amongst school-going children. Some of them offer conditional positive regard and love on the basis of their performance or the career path their children partake. If one was lucky enough to have joined a university or a college, then there was the endless reminder of how much money (most of which were loans) is being paid for the school tuition. You could never afford to fail, or God forbid repeat a class, even if you really did your best! 

There’s also the very common habit of forcing children to take up courses they have zero interest in. How many students have we heard went into depression because they were forced to study medicine or engineering despite the child’s apprehension and protests? Parents set the standards for their children based on their own personal dreams and self-fulfillment, and induce pressure on their children to do as they expect. When the children attempt to resist the university courses that their parents want them to enrol in, they are threatened with abandonment – “you’ll pay your own fees” or “please move out of my house.” Some are even ready to disown their children if they don’t follow the career path they choose for them.

Understandably, parents want the best for their children and they have more experience in life. However, that does not in any way help when their son or daughter is passionate about a different career path. It is also not helpful when the children have to suffer psychologically and emotionally in order to please their parents. So many children have had to resort to two degrees; one that the parents want them to undertake, and another that they want for themselves. Some had to drop out at some point due to the dissatisfaction and lack of interest in the degree courses their parents chose for them.

***

The struggle for young adults doesn’t end here. 

After being forced into careers that they’re not passionate about, many students at the university are often faced with myriad other challenges. Even for the students who genuinely dedicate themselves to their education, university life can become overwhelming. This is the phase whereby everything seems to put one on the edge. You’re either thinking about your future, your career, or your piling, unpaid fees; and at the same time, you are thinking about the need to establish social networks crucial for career progression in the future; or worried that you haven’t seen your family for close to eight months, or missing out on forming important long-lasting relationships. 

When were you ever going to rest?

In a report by the Kenyatta National Hospital that was released in 2015, over 100 cases of attempted suicide among the youth aged between 18-25 (mostly campus students) were reported within a span of two months. These numbers have escalated since the Covid-19 pandemic. Keep in mind that these are only the reported cases. With suicide and attempted suicide still being considered taboo in the majority of Kenyan cultures, many of the cases are hidden.

In a 2019 publication by The Standard Entertainment epaper, there are growing concerns over the number of young adults committing suicide. One victim of suicide was Ndirangu Mwai, a second-year student who committed suicide at his rented house outside the university premises. It is said that Ndirangu had confessed to a local pastor about his suicide plan over squabbles between his parents regarding poor grades.

Another 23-year-old student, Edwin Mwaizi, a fourth-year Petroleum Engineering student, committed suicide by inhaling carbon IV. In the note that he had left behind, he stated that he was stressing over lack of money and upcoming end-of-semester exams among other reasons. 

According to someone who knew him closely, Edwin was smart and ambitious.

The surge of suicide attempts and cases haven’t only been reported among campus students. We’ve also heard quite a number of times from the news, of children at primary school level committing suicide too. In 2018, a class eight student allegedly committed suicide for not performing well in a test. The 15-year-old had been leading his fellow candidates in other internal tests. However, it is said that he came out second out of 26 with 372 marks during the second term while the leading candidate scored 373 marks. As reported by The Standard Entertainment epaper, sources said that the boy wrote on the blackboard, explaining his disappointment with his performance.

The note – “Congratulations to all my teachers who have been teaching me since I joined this school. It is not my fault to bid you goodbye but because of unavoidable circumstances, I’m forced to do so. It is useless to live without peace according to my gradual poor performance. To all candidates, best wishes in your exams. We shall meet again.”

According to the school headteacher, the student hadn’t performed poorly: “The information I have is that some children reported to his guardians that his academic performance was declining when they saw him become number two. But that is untrue because last time he was number one with 369 marks while this time round he was number two with 372 marks,” he said. The headteacher speculated that the boy’s problems might have emanated from home.

Whether or not this young boy truly died from suicide because of his results, isn’t it heartbreaking that a child would even consider 372 marks (out of a possible 500) as a failure? 

This is just one example. 

There are many others who take their own lives due to their perceived poor performance in school. Who’s responsible? 

Parents, for instance, are known to have helped their children cheat in exams, to have bribed the system, or to completely subvert it. For example, they have registered their children to sit their exams in poor-performing schools, so as to take advantage of the quotas reserved for these underprivileged schools by prestigious secondary schools: Alliance, Kenya High, Maseno School, Mang’u, Starehe, Limuru Girls, are often amongst those most prized. Students resort to cheating in exams, after realizing their parents are also doing it. 

Where did this obsession for ‘success’ through shortcuts, really come from?

I once spoke during a parents-teachers meeting for KCPE candidates and the on-going discussion was whether the candidates should attend classes on Saturday too during the holiday period. First of all, the Ministry of Education had already banned holiday classes, but several schools were doing it secretly. In addition, plus the assignments being given daily, they wanted the children to go to school on Saturday too. 

‘When will these children rest?!’ I remember protesting. 

Even if they’re examination candidates, it gets to a point where it is just too much for them too. How do we expect them to learn if we keep over-feeding them with information and assignments to a saturation point?

Only one other parent, a mzungu, agreed with me in the entire room, all rejecting my apprehensions. They all recounted how hard they had to work, relayed the pressure they endured during their time as students. 

Then I was tempted to ask, ‘and how did that turn out for you? Are you happy with your life?’ But well, I decided against it. 

Throughout the entire meeting, as the mzungu and I conversed, I could sense an air of disappointment, ridicule perhaps, coming from the parents’ present. An atmosphere that gave life to the old adage, ‘Coastal and white people often spoil their children.’ 

They proceed to talk about how life is challenging, and of the need to toughen up children so that they could deal. In my mind, I kept thinking, the economy and life in our country has always been tough since I could form any independent thought. That it is very likely that our children, including their own children, would also have to hustle hard so as to make it in life. But then again, why do we feel the need to put our children through the same dysfunctional system? Why do we need to make these ten, twelve-year-olds understand struggle at such a tender age? Why do we romanticize struggle and poverty and hustling and harsh environments like it is the ONLY way that we can ever succeed in life? Why do we make it seem like one needs to work fifteen to twenty hours a day, or even more, so as to make it in life? 

What exactly constitutes making it in life anyway? 

***

Stay tuned for the final part of this article. Thank you!

***

Also, my book ‘Reflection & Resurgence: A Believer’s Journey to Islam’ is available at 1500/= only. To get yours contact me at 0704 731 560

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BEFORE DAWN (PART 1)

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Before dawn, while I am still yawning and full of sleep, I see these kids trudging across the street, hunching from the weight of their school bags. I see them rub their eyes, the older one pulling the younger to move faster. Sometimes, it is just the older one, running while peeping at his watch every two minutes. I bet he has missed breakfast today too. 

Sometimes, they leave for school before their parents leave for work. And my heart sinks. 

When did we become okay with this? 

Isn’t this some form of slavery? 

Will children ever be allowed to be children?

***

When you walk into a therapist’s office, one of the first things they will ask you about is your childhood, regardless of whether you’re there for drug addiction or seeking to resolve your marital problems, or when grieving the loss of a loved one. It is by no chance nor for the sake of striking a conversation do they ask you about where you come from, the dynamics of your family, or even which school you attended. It has everything to do with who we are, how we view the world, and even the manner in which we deal with problems. The nurture debate in developmental psychology is proof enough that the environment in which one grows up in has a significant impact on one’s future. 

Previous research has shown that childhood experiences affect one’s health in their adulthood. Children who experienced several adverse situations are at a higher risk of developing mental illnesses like depression and anxiety, developing substance abuse habits, and detrimental health behaviours as they grow up. The opposite is also true: children who grew up in a positive environment and with supportive families are said to have better health as adults. The effects of one’s childhood don’t end here. Research has also shown that parenting styles are handed over to their children, who then parent their own children in a similar manner. Children who were abused are likely to do the same to their children, and those with unresolved emotional problems become disorganized with unhealthy attachment styles and exhibit more frightening parenting behaviours. It thus becomes a chain of unhealthy behaviours and lifestyles from generation to generation for the majority of families.

How does this relate to our school system? 

Our Kenyan education system is such that a child, of very tender age, starts spending the majority of their time within the school compound. This means that the school environment, the teachers, the schoolmates, have a great influence on a child’s growth, the shaping of their behaviours, and their worldview, sometimes more than their parents.

The truth is, we come from a society that really glorifies hustling and the idea of bending over backward in order to achieve our goals. We’re told, ‘wake up at 2 a.m. to study; arrive at school at 6 a.m. sharp; conduct prep studies until 8 or 9 p.m.: basically, do whatever it takes to be number one in class and with consistency.’ We’re led to believe that the only way to make it in this life is if you continue studying even with a torch while the rest sleep in the dorms. We’re made to think, the more you work, the more you thrive. 

We’re brainwashed to assume that skipping sleep and lying down for just three to four hours makes you a legend. 

We’re talked into believing that it is either now or never, whatever the cost is. 

We glorify the future.

We invite motivational speakers and make children feel that without 400 plus marks (out of a possible of 500 for primary school kids) or an A at the end of secondary education, then you can kiss your dreams and goals goodbye.

Most parents blackmail their children emotionally, with famous statements ranging from ‘I had to walk 20 kilometers to get to school’, to ‘I had to cross the river barefoot every day in order to acquire an education or ‘I used to stay hungry the whole day because we were very poor but I still achieved good grades.’ 

Granted, to some of the previous generations, hardships had to be endured so as to acquire an iota of a decent education. They indeed deserve all the respect for striving so hard. However, the struggle should never be glorified in such a way that we expect our children to also slave in order to achieve what society defines as success.

The past has everything to do with the future. 

And unhealthy beginnings filled with overwhelm, sleeplessness, and wild expectations can never give a child the proper foundation for a future that supports them according to their abilities, talents, and IQ. The pressure placed upon school-going children to succeed later translates to adults working merely to pay bills, with no passion, and many times, filled with sadness. 

Remember when we were young and the adults then would have us believe that we’d finally get to rest after successfully completing our primary school education? And then once we were done, we had to prepare for secondary school where the workload was twice as heavy, coupled with more intense competition for grades and as a result, more hours dedicated to study? 

The teachers would lead us into believing that this is the phase that will determine whether you will ever be somebody in life or remain invisible forever. So, everyone joined tuition or extra-school academic program, including group discussions that went on until after dusk. The non-academic extra-curricular activities were mostly there for show. Physical exercise was done scarcely throughout the year, while life skills classes were taken up as a free lesson to finish assignments. The only active clubs for several schools were drama and debating clubs, which would organize activities only once or twice a year. The only dreams we could afford to have involved Mathematics, Physics, and Chemistry. We were denied family time, with all these assignments and exams always lurking. We would come back home feeling like zombies, with eyes half-open, the only thing we’d want to see is the bed. We would barely have time for madrasa. For anyone who cared to be somebody someday, life was a robotic experience.

***

I remember when I was in primary school, we had a mathematics teacher I would now call Mr. M. As a form of punishment, he would cane us for every wrong answer in his tests (and those tests were almost on the daily!!). Those who received 98% on the tests were not spared. They would get a cane for giving an incorrect answer to that one question. That also meant if someone got a 50% they would get 25 good strokes!! 

He had this fine and strong cane that he would use on us, and he would cane us right below our thighs with so much vigour that my skin would turn greenish-black. According to Mr. M, this was for our own good. It was the best way to make us improve in maths. However, the only thing it did was make us terrified of him and maths.

Our whole day was spent dreading that it will soon be maths class. 

Other than that, it made us feel less of ourselves. 

When someone jumped or cried whilst being caned, the rest of the class laughed, even when all of us knew we would get a taste of the same cane. So, you can imagine how it must have been like for the students who would get 50% or below, as the whole class watched and laughed at them whilst receiving twenty-five strokes of the cane on their little thighs.

I for one did improve in maths slightly, but in retrospect, it made me hate the subject entirely. It made me detest going to school. I used to have a maths phobia and sometimes before an exam, I would panic about failing the subject. And this went on for my entire life, I would avoid anything that had any math or even had the slightest similarity to the subject. Sometimes I wonder what happened to Mr. M, whether he is really proud that he made us achieve better marks in maths by causing us such unnecessary dread and panic, despite the cheating that was done by some? What exactly is the point of putting these young kids under so much pressure? When will teachers understand that all kids have different abilities? 

I didn’t realize it back then but when I look back now I am convinced that that was plain old-school bullying. Mr. M broke my self-esteem, just like several other teachers along the way. I am not anti-disciplining; I am just anti-bullying. The saddest part is that several of the teachers who were known for their brutality and nastiness don’t even realize how much they have scarred students over the years; some to the extent of making their students detest school, transfer elsewhere, or drop out and gave up entirely…

***

Please subscribe below to stay tuned for part 2. Thank you for reading and sharing! 🙂

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THE EMOTIONALLY DISTRESSED STUDENT: Signs & Assistance.

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N.B: This article is focusing on the distressed student. However, it can be helpful in all spheres of life such as at home, work places and social life. Please read through.

We all face stress in our lives. Stress can be positive sometimes, however, it can be debilitating when it is a lot. Students are usually under a lot of pressure with both their academic and personal lives. While students have found different ways to cope with the system, sometimes it can become too much and thereafter lead to distress or even depression.

Emotional distress can be explained as a state of mental anguish which may result from a certain circumstance or mental health issue. The staff of a school have the better opportunity to notice when a student is distressed and that includes the school counsellor and fellow students too. This is because, they get to interact with them throughout the day. It is crucial for all school staff members to be familiar with, and watchful for, risk factors and warning signs of suicidal behavior. The entire school staff should work to create an environment where students feel safe sharing such information. 

Sometimes, students who are distressed may be perceived as simply ‘naughty’, or ‘bad’ by teachers and peers. This perception may in turn damage their self-esteem and make them feel shunned by those around them. It is thus important that teachers and school counsellors be on the look-out for any indications of stress or depression.

There are several matters that could cause distress to a student, including (but not limited to):

• Broken relationships/family

• Loss of a family member/friend

• Illness of a loved one

• Conflict with family or a close person

• Victim of assault

• Sudden change i.e. moving to another town/school

• Traumatic experience example rape, war, accident, floods etc

• Mental health condition

When one is faced with such difficult situations, there might be some changes in the person. The following are some of the indications of a student who is struggling.

  • Unusual Behaviour:

 • Falling asleep in class frequently

• Threatening or disruptive behavior in classroom  

• Marked changes in appearance, example hygiene and weight

• Extreme mood swings or inappropriate, excessive display of emotion

• Sudden withdrawal from others or excessive sleep

• Chronic irritability, excessive anxiety or hyperactivity

• Confusion, bizarre behaviour or disorientation

· Unusual bruises or cuts on hands or body

· Sadness, tearfulness

· Extreme loss of appetite or binge eating frequently

· Dependency, i.e. the student keeps making appointments to see you

· Lack of energy and enthusiasm about various aspects of student life

• Preoccupation with death

  • Problems with Academic Performance:

• Poor academic performance or a sudden decline in performance from previous tests.

• Request for special accommodations

• Speech or test anxiety

• Not attending classes or not doing assignments

  • Harmful Statements or Behaviours:

• Uses statements of helplessness or mentions about suicidal thoughts

• Indications of prolonged unhappiness

• Extreme risk-taking behavior

• Use of drugs or alcohol

• Getting violent or aggressive with classmates or other students

In addition to the above mentioned signs, if a student is suicidal, they show other clues of their struggle:

  • Verbal cues: a student may directly or indirectly communicate their suicidal thoughts (sometimes even using jokes) or intentions by saying things like:

· “I’m going to kill myself.”

· “Everyone would be better off without me.”

· “I just can’t take it any longer.”

· “I wish I were dead.”

“I am tired of this life.”

  • Behavioral Clues: a student may do something that may reveal self-destructive intentions, like:

· A previous suicide attempt, especially if recent

· Giving away valued possessions

· Procuring means: asking for sedatives or buying a gun

· Composing a suicide note

·  Resigning from social groups, extracurricular activities,  

· Crying spells without external triggers

· Visiting a physician for unexplained or vague symptoms

· Substance abuse

Youth who feel suicidal are not likely to seek help directly; however, parents, school staff, and peers can recognize the warning signs and take immediate action to ensure the student’s safety. According to Worthington (1982), the most crucial step in assisting another person, is make them believe that you understand them. This can be achieved by asking the right questions, listening attentively to their concerns and evaluating the person’s needs. When a youth gives signs that they may be considering suicide, the following actions should be taken:

• Remain calm: To be of greater assistance and to reduce the student’s agitation one needs to stay calm.

• Provide a quiet, private place (if possible) for the student to rest in the mean time

• Talk to the student clearly and in a straight forward way on whether they feel suicidal or are considering committing it.

• Listen to them and do not judge! Be kind and empathetic.

• Reassure them that there is help and they will not feel like this forever.

• Do not leave them alone

• Make arrangements for appropriate aid from other experts

• Remove means for self-harm.

• Get help: No one should ever agree to keep a youth’s suicidal thoughts a secret and instead should tell an appropriate caregiving adult, such as a parent, teacher, or school psychologist/counsellor. Parents should seek help from school or community mental health resources as soon as possible. School staff should take the student to a school-employed mental health professional or administrator.

As for the students themselves, it is also important to be on the look out for any weird or unusual behaviour in yourself, your mates and friends. A lot of times nowadays, youth use social media as a way to seek help. DO NOT ASSUME THAT THEY ARE SIMPLY SEEKING ATTENTION. Don’t gamble with that. So whenever you see any posts with suicidal ideation or posts of self-harm like cutting oneself or jokes on suicide (especially when done more than once) reach out! This could be their cry for help and you could be all they need to stay alive (Okay perhaps not ALL they need but you could play an important role in preventing them from taking their life and that should count for something).

According to the National Association of School Psychologists, once a child or adolescent is considered at risk, schools, families, and friends should work to build these factors in and around the youth. These include:

  • Family support and cohesion, including good communication.
  • Peer support and close social networks.
  • School and community connectedness.
  • Cultural or religious beliefs that discourage suicide and promote healthy living.
  • Adaptive coping and problem-solving skills, including conflict-resolution.
  • General life satisfaction, good self-esteem, sense of purpose.
  • Easy access to effective medical and mental health resources.

To get assistance, here are some counselling offices that you can reach out to, not just when feeling suicidal, but whenever in distress.

  1. Taalluful Quloob: 0780 222 205/0111 222 205
  2. Noor Counselling Centre: 0739 724 234
  3. Amani Counselling Centre: 0735 744 389

BIBLIOGRAPHY

Benton, S.A. & Benton, S.L, (2006). College student mental health: Effective services and strategies across campus. National Association of Student Personnel Administrators, Inc.

DeRosier, M. & Lloyd, S. (2010) The Impact of Children’s Social Adjustment on Academic Outcomes, Reading & Writing Quarterly, 27:1-2 DOI: 10.1080/10573569.2011.532710

Grothaus, T. (n.d.) School Counselors Serving Students with Disruptive Behavior Disorders. asca | Professional School Counseling, 16(4).

Worthington, E.L.. (1982). When someone asks for help: A practical guide for counseling. Downers Grove, IL: InterVarsity Press

National Association of School Psychologists: https://www.nasponline.org/resources-and-publications/resources-and-podcasts/school-climate-safety-and-crisis/mental-health-resources/preventing-youth-suicide/preventing-youth-suicide-tips-for-parents-and-educators

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THE LANGUAGE OF COMPASSION DURING CONFLICT

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Most people underestimate the power of words and language in our daily lives and how it eventually influences the path we tread on. In the heat of a moment, sometimes we say what we don’t mean, and think that ‘sorry’ will suffice at the end of the day. But what if, just what if, we decided to be more careful with what and how we speak in the first place? How can we still show love and compassion towards our partners and family during a conflict?

Doctor Gottman, an American psychological researcher and clinician who did extensive work over four decades on divorce prediction and marital stability, founded ‘The Love Lab’. He is known for his 90% accuracy in predicting divorce and has provided us with four primary predictors of divorce called ‘ Four Horsemen of the Apocalypse‘. These four are: criticism, contempt, defensiveness and stonewalling.  

Criticism: When someone criticizes their partner, it implies that something is wrong with them or that you are attacking their character. In this case, one focuses on winning the argument or proving the partner wrong. For example, when you say, ‘You never do this…’, ‘Why are you like this…’, ‘You’re always….’, the spouse feels attacked and elicits a defensive response. The right way is to make a complaint about your spouse’s behaviour and not attack their personality. For example, when X happened, I felt Y, and I need Z.

Contempt: This is the worst predictor of divorce. Contempt is any statement of nonverbal behavior that puts you on a higher ground than your partner. This could be mocking your partner, calling him/her names, hostile humour, hurtful sarcasm etc. It attacks your spouse’s sense of self. It is also intended to put down or emotionally abuse or manipulate him or her. Instead, the couple should build a culture of respect, appreciation, tolerance and kindness in the relationship.

Defensiveness: This is an attempt to defend yourself from a perceived attack with a countercomplaint. Another way is to act like a victim or whine. This can look like making excuses (e.g., external circumstances beyond your control forced you to act in a certain way). Saying things like “It’s not my fault,” or “I didn’t …” can also be cross-complaining, such as meeting your partner’s complaint or criticism with a complaint of your own or ignoring what your partner said. Couples are expected to take a moment, slow down and listen attentively to what their partner is saying without interrupting them. The point is: have conscious communication where you are both trying to understand what the other is saying and choosing the right way to respond.

Stonewalling: The silent treatment. Storming out. Shutting down. Changing the subject. Complete withdrawal from communication. All these are acts of stonewalling. It is a strategy we use to avoid conflict. This might be an, albeit unsuccessful, attempt to calm oneself when overwhelmed. However, a better way to deal with such situations is to learn to identify the signs that you or your partner is starting to feel emotionally overwhelmed. It’s a good idea to verbalize that you feel overwhelmed. You can both agree to take a break and that the conversation will resume when you are both calmer.

Apart from these predictors of divorce or separation, there are some patterns or behaviour that sometimes cause further conflict without being fully aware of it.

We are all wired differently, right? Different backgrounds, different personalities, different cultures, races, behaviours etc. As such, it is normal that we experience life and all our emotions differently. It will be quite illogical to think that our way of thinking or living is the ONLY right way to do it. This will just cause conflict and misunderstandings. As such, couples are advised to take time and understand each other’s love languages and work towards compromise rather than conflict.

Below are some main differences among couples and how they can reach a middle ground and understanding.

1. Independence 1st vs Togetherness 1st

Some people are more comfortable and relaxed working alone or being alone rather than interacting with others. One spouse could be more family oriented than the other. Perhaps one involves their parents/siblings in their lives while others prefer dealing with their issues by themselves as a couple.

Someone who values independence first might get irritated or frustrated when they do not get enough alone time. Or when a conflict arises, they NEED personal space. Here it is not a matter of wanting anymore, it is a NEED. That means, that if they don’t get their personal space ASAP, it will make them more anxious and stressed.

Togetherness first, needs more interaction with others and may become anxious when the partner is not readily available. They always seek comfort. They NEED to know that everything is okay. They need that emotional contact to relax, and the lack of it might cause further anxiousness.

When conflict arises, these two may get upset when their coping mechanism is not met by their partner.

Independence-First talking to Togetherness-first: “You are too needy! I can’t read your mind just tell me what you want!”

“You are selfish for always wanting attention”

Togetherness-First talking to Independence-first: “You just run off when we have to talk about something important!” 

“This doesn’t feel like a relationship, we are not a team!” 

“You are selfish for only caring about yourself!”

2. Slow to Upset vs. Readily Upset

Slow to upset people get anxious when there is conflict. They would rather remain silent to avoid further escalation of conflict. They stay calm to control the situation. They feel better about diffusing their upset feelings.

Readily upset need to speak up right away when something isn’t right. They feel that conflict and arguments are normal and for them, speaking up about their upset feelings helps them calm down.

Slow to upset talking to readily upset: “You throw temper tantrums anytime you don’t get something your way.” 

“Nothing is ever good enough for you, you are just always negative.”

Readily Upset talking to slow-upset: “You just cover up your true feelings just to avoid conflict.” 

“You just want to pretend like everything is okay.”

3. Problem Solving 1st vs. Understanding 1st

Problem-solving 1st people seek to deal with the situation by finding an appropriate plan for it. They don’t seek sympathy or validation from their partner. They don’t see the point in discussing feelings over what happened. They think, ‘Something wrong has happened, what do we do next?’

Understanding 1st feels instantly better when they get a little understanding from their partner. They feel soothed when they get a little support and compassion. For such people, acknowledging their emotions or the intentions underlying their actions is important. What Type of understanding is understanding first people looking for? It’s a matter of timing, it is not that they don’t want a solution, it is just they feel understanding comes first, then looking for a solution.

Problem-Solving talking to Understanding-first: “You just want to complain but never do anything to make things better” 

“You just want to be upset! Maybe you just like feeling miserable”

Understanding-First to Problem-solving first: “You don’t care how I feel, you just want to pretend as if nothing happened.”

“You just want to sweep your feelings under the rug.

What then can couples do to ensure more understanding?

1. Write down which core difference you are and which your partner is

2. Think of a specific time where this caused a conflict between you and your spouse.

3. Accept the idea that both of you have legitimate ways of relaxing

4. Stretch your comfort levels a bit so may give and take in a way where each of you gets your needs at least partially met. Write down what you can say and do to find a compromise.

No one can say one way of navigating life is better or more correct than the other. We are all different. The important thing is to understand the other person’s view and stand. You can’t always expect your spouse to cross over to your sideline. Sometimes, according to the situation, you give them the space they need and sometimes, they give you the attention you need. They say love isn’t always what makes marriages stronger…it is the understanding, compromises, compassion, mercy and forgiveness. Take the time to learn how your partner functions and copes during conflict. Be kind. Be understanding. Be compassionate. There has never been a shortcut to a successful marriage, has there?

Despite this being mostly about couples and marriage, this information is useful for any other kind of relationship or interaction as well!

REFERENCES:

  1. Notes by Dr Usman Mughni, MS, LMFTA, Licensed Marriage & Family Therapist.
  2. https://www.verywellmind.com/four-scientific-predictors-of-divorce-4045691
  3. https://psychcentral.com/blog/4-warning-signs-marriage-therapists-use-to-predict-divorce/
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Mental Health

POSITIVE MENTAL HEALTH AND SPIRITUALITY

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Mental health is described by WHO (2001) as: “… a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.”

In Islam however, there is another addition to the definition. Positive mental health is also related to spirituality, piety and submission to the Almighty.

Allah (S.W.) clearly states in the Qur’an, in Surat Taha, verse 124:

“And whoever turns away from My remembrance-indeed, he will have a depressed (i.e. difficult) life, and We will gather (raise) him on the day of Resurrection blind.”

Thus, when we look into positive mental health, we’d say the first indicator of it is by looking at one’s relationship with God. Do you believe? Do you pray? Do you obey? Allah (S.W) promised to test us with different kinds of worldly tragedies, and within these difficult times, many people give up on God and on life and some entirely become atheists. They forget that life is but a test. So long as a human being keeps reminding themselves that the dunya is but a test and stick to the way of Islam, then Allah (S.W) will definitely grant them ease and strength to keep believing.

Utz (2011) states about the tranquil soul in her book ‘Psychology from an Islamic perspective’ and I quote:

“As sincere faith becomes strong in a person’s heart, the proclivity to evil within the soul becomes weak. The soul becomes completely dominated by inclinations towards piety and righteousness. It loves and desires goodness and detests evil deeds, so it rarely (if ever) responds to or complies with the urges to commit evil deeds. This is the level of the tranquil soul.

(To the righteous it will be said: “O reassured soul, return to your Lord, well-pleased and pleasing to Him. And enter among My righteous servants. And enter My paradise.”)

Goodness dominates, so the soul feels a sense of tranquillity and peace. These souls are obedient to Allah subhanahu wataala and pleased with what He has decreed, relying upon Him alone in all matters. Through this strong connection with the Creator, they calm their desires and passions, and they require little effort to repel evil inclinations. These individuals are in essence fulfilling the purpose of their creation, which is the worship and obedience of Allah. This is a level that is possible to achieve in this life, and it provides the believers with a taste of the joys awaiting them in the hereafter.”

This leads us into another indicator of positive mental health i.e. Acceptance of Allah’s Decree and relying upon Allah alone. One thus knows without a doubt that everything in life has been destined and as much as they can make choices in life, they don’t have total control over what happens. One does their best and prays for the best, believing that Allah (S.W.) will never forsake them. With such mentality, one isn’t unnecessarily overwhelmed, anxious and worried about the future nor are they stuck on the past that is already gone. This reflected in a hadith by Ibn Abbas (May Allah be pleased with them) said:

“One day, I was riding behind the Prophet (ﷺ) when he said, “O boy! I will instruct you in some matters. Be watchful of Allah (Commandments of Allah), He will preserve you. Safeguard His Rights, He will be ever with you. If you beg, beg of Him Alone; and if you need assistance, supplicate to Allah Alone for help. And remember that if all the people gather to benefit you, they will not be able to benefit you except that which Allah had foreordained (for you); and if all of them gather to do harm to you, they will not be able to afflict you with anything other than that which Allah had pre-destined against you. The pens had been lifted and the ink had dried up”. [At- Tirmidhi].

In another hadith, the prophet peace be upon him said, “Amazing is the affair of the believer. This is because there is good for him in every matter and this is not the case with anyone other than the believer. When he is in a state of happiness, he is thankful to Allah, and within that is good for him, and if he is harmed, then he keeps to being patient and thus there is good for him in that.”

This in turn, also makes one resilient such that, whenever a tragedy befalls them, they don’t allow the situation to break them. They adjust to whatever changes that come by and soldier on.

The prophet (p.b.u.h) as our guide, he led us to the path of purification of the soul, self-control and balance. And when one inclines to this path, they feel no distress within themselves. Good mental state can be achieved by avoiding negative attributes like anger, greed, envy and so on.

This means that a person with positive mental health is known to have good virtues such as kindness, forgiveness, compassion and humility which in fact improve one’s quality of life. The prophet (p.b.u.h) said for example that whoever is deprived of kindness then they have been deprived all that is good. And truly, when we think of it, what is the world without kindness?

Gratitude is another important virtue and an indicator as well. When one is thankful, they tend to be more optimistic and more positive towards life, others and even themselves. Studies prove that expressing gratitude improves ones sense of wellbeing and that it makes people be more open, less neurotic and more agreeable. (McCullough et al., 2002)

Apart from that, more positive outcomes have been identified in practicing gratitude as per psychology research. One of the benefits of gratitude is that it can reduce levels of stress. (Krause, 2006) and that it can also decrease the levels of depression and anxiety. (Kashdan & Breen, 2007)

In a study done by Seligman, Steen and Peterson (2005), the participants were given one week to write and deliver in person, a letter of gratitude to someone who had shown special kindness to them that they hadn’t thanked properly. The results showed that participants who took part in the letter-writing reported more happiness for one month after the exercise compared to a control group.

Algoe et al. (2010) asked sixty-seven couples to keep a diary for two weeks and record their own and their partner’s thoughtful actions, the relationship well-being and their emotions. By connecting the data of the couple, they were able to see whether a thoughtful action of the participant was recognized by the partner and whether they acknowledged the action accordingly. They found that a partner’s thoughtful action predicted an increase in feelings of gratitude and indebtedness.

When we thank Allah and others for the good in our life, we avoid focusing on the bad things that happened to us, and thus have a more positive outlook and mental being. Allah (S.W.) says in Surat Ibrahim, verse 7: “If you are grateful, I will surely increase you in favour.”

We can deny it all we want but many research has proved that our spirituality does have an impact on mental health. And more than that, Allah (S.W.) already informed us of that, centuries ago. For us to acquire the peaceful life we desire, we need to embrace the good virtues and follow the prophet (p.b.u.h) for he is the best example and role model.

REFERENCES
1. Algoe, S. B., Gable, S. L. & Maisel, N. C. (2010). It’s the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships.
2. Kashdan, T.B., Breen, W.L. (2007). Materialism and diminished well-being: Experiential avoidance as a mediating mechanism. Journal of Social and Clinical Psychology.
3. Krause, N. (2006). Gratitude toward god, stress, and health in late life. Research on Aging.
4. McCullough, M. E., Tsang, J. -A., & Emmons, R. A. (2004). Gratitude in intermediate affective terrain: Links of grateful moods to individual differences and daily emotional experience. Journal of Personality and Social Psychology.
5. Seligman, M. E. P., Steen, T. T., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist.
6. Utz, A. (2011). Psychology from the Islamic Perspective. Riyadh, Saudi Arabia. International Islamic Publishing House.
7. WHO. (2001). The world health report 2001. Mental health: New understanding. New hope. Geneva, World Health Organization.
8. Qur’an. Retrieved from https://quran.com

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Mental Health

RECOVERY IS BUT A CHOICE

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Photo Courtesy: https://kaylafae.files.wordpress.com

So I went to Port Reitz the other week and visited the mental unit. The place was so quiet and calm, with a neat, green compound. You can imagine my disappointment of not finding a lunatic running around with a doctor following him with a huge needle in his hand. That’s the first thing that comes to your mind when you hear of Port Reitz right? Well sorry to burst your bubble. Apparently the only time the place is as you picture it is when a maniac or violent patient is coming in for assessment for the first time. So yeah, as much as mental illness is often equated to madness, that’s just NOT the whole picture. Mental illness is depression and anxiety and OCD and all these other things we go through and brush away because well, who wants to admit they are mentally ill?

It is also at Port Reitz that I got to know that by a range of just 150/= to 300/= you could get to see a therapist. But because we’ve stereotyped mental illness and this place so much, we’d rather not even think about going to this place.

By now we already know that therapy is as expensive as it gets. So if only we kept aside our insecurities and decided to seek the desperate help we need, we would have made good use of these very affordable charges. Anyway, getting to my point now, do you realize that for you to get any better you need to get help?

It is rather sad that we would go to see a doctor for the smallest of physical aches yet choose to continuously ignore the pain within our souls. Each one of us is carrying a baggage, a painful story, things they’d rather not talk about because it is easier ignored than faced. But the reality is that, time is not necessarily going to heal you as the theory goes. We are very different human beings and we cope very differently to the challenges we face. For example, you could meet two victims who were involved in the West Gate attack and perhaps underwent the same scenario but you’d find that one was resilient enough after the attack was over. They quit the job they didn’t like, spent more time with family and started pursuing things they are passionate about. The other one however, was probably stuck in that messy moment for an entire month and still having nightmares about it. That’s just how different we are and it is OKAY to feel whichever way you feel.

To ensure that you remain sane and not entirely lose control of your being, here are a few steps to help you cope.

  1. Admit to yourself that you have a challenge that is pulling you down: You have to be honest to yourself without feeling any guilt or shame. You have to accept that this is how you feel right now and there shouldn’t be anyone or anything to make you less of a human being for feeling the way you do. Remember that your illness does not define you. Your strength and courage does…and if you want this nightmare to end, this step is very crucial.
  2. Talk to a confidant: Go talk to a person you trust and who will listen to you without judgements or with less regard as to how you feel. Be open and be yourself. Letting it out is an efficient way to feel better.
  3. Keep a journal: Writing down what you feel is proven to be really helpful for anyone undergoing stress or any other mental illness. You can be angry, emotional, detesting or whichever feeling you’ll be experiencing and you don’t have to worry about what your journal thinks about all that you are talking about. It gives you the chance to be free and yourself. Furthermore, it will be more helpful if you also have a gratitude journal whereby you write down what you are grateful for by the end of the day or maybe weekly.
  4. Pray: While experiencing very stressful situations, praying can be the hardest thing to do. You have so many questions for God and you are almost giving up. You lack the enthusiasm for life and you are just in this dark phase whereby you don’t know what to do. However difficult it is for you, pray. Because if there’s any time where you have to prove your faith in God, this is the period. This is your test and this is the time to trust blindly. Yes, blindly. You may not see the light ahead and you may not understand a thing but pray still. Trust His plan for you. Pray to Him. Cry to Him. Talk to Him. Tell Him about all these things only you and Him know about. Tell Him about your pain, your confusion, your anguish and struggle. He is listening. He is always listening.
  5. Seek help: This is an important step when things get overwhelming for you. Do not worry about what others will think about you or label you. Do not worry about what will happen next or how the therapist will judge you. Close your eyes and take the step. Seeking help doesn’t make you mad or crazy or weak. It makes you brave. It makes you strong and courageous. So go for it. Seek help while you still can. Seek help because you deserve a peaceful mind and a grateful soul. So go for it!

That said, here is good news for my dear ‘strokes of my pen’ family. To make it easier for all of you to seek help, Strokes of my pen and Taaluful Quloob have joined hands to assist you to access therapies at a special price.

Taaluful Quloob is a registered community based organization in Mombasa with a mission to proactively address family issues through a collaborative care, offering comprehensive package embodied with assorted services to help replenish homes. They offer services such as general guidance and counselling, Islamic marital counselling (pre-marital, marital and post marital) and match-making (Interesting huh?!). They also train community counsellors and organize workshops and seminars.

Coming back to the special price, Taaluful Quloob will be charging a small fee of 300/= plus a one-time registration fee of 100/= only, for general counselling for anyone who uses the code: Strokes of my pen. Please take note that this offer is only for the general counselling matters and not for marital counselling.

You can book your appointment via their number: 0708 964 809 or you can email them for further inquiries via: taallufulquloob@gmail.com

It is my hope that you will make use of this great offer and seek help. Please do while you can. Please be kind to your soul and allow it to heal.

P.S The offer is valid until December in shaa Allah.

One of the great therapists I know repeats this like it is the most important statement to live with: Mental Illness is NOT a choice but your RECOVERY is. I believe she is right.

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