The CBT Podcast

As we embark on a new year, it's an opportune moment to adopt a fresh mindset and embrace positive change. Start by reflecting on the lessons learned from the past year, acknowledging both successes and challenges with compassion and gratitude. Set clear intentions for the year ahead, focusing on personal growth, resilience, and well-being. Cultivate a mindset of abundance, recognizing the abundance of opportunities, love, and joy that surround you.

Practice self-love and self-compassion, letting go of self-limiting beliefs and embracing your worthiness. Stay open to new experiences, perspectives, and possibilities, trusting in your ability to navigate whatever comes your way with courage and grace. Remember that each day is a new beginning, and with a positive mindset, you have the power to create a year filled with purpose, fulfillment, and happiness.

To overcome holiday stress, it's important to prioritize self-care and set realistic expectations. Start by establishing boundaries and saying no to commitments that don't align with your priorities. Practice mindfulness and stress-reduction techniques such as deep breathing or meditation to stay grounded amidst the chaos. Delegate tasks and ask for help when needed, remembering that you don't have to do everything alone. Simplify traditions and focus on what brings you joy, letting go of perfectionism.

Take breaks to rest and recharge, and don't forget to nourish your body with healthy food and plenty of sleep. Lastly, cultivate gratitude and cherish moments of connection with loved ones, remembering that the true spirit of the holidays lies in love, compassion, and togetherness.

Emotional regulation is a critical aspect of human psychology that involves the ability to monitor, evaluate, and modulate one's emotions in a constructive manner. It encompasses the capacity to understand, express, and manage emotions effectively, leading to adaptive behavior and positive interpersonal relationships. Individuals with strong emotional regulation skills can navigate various situations with resilience, maintaining composure in the face of challenges and avoiding impulsive reactions. This skill is particularly crucial in professional settings, as it contributes to effective decision-making, conflict resolution, and overall workplace well-being. Successful emotional regulation involves self-awareness, where individuals can identify and label their emotions accurately. Once aware of their emotional state, individuals can employ strategies such as deep breathing, mindfulness, or cognitive reframing to regulate their emotions appropriately. This process is essential for mental health, as difficulties in emotional regulation are often linked to conditions like anxiety, depression, and interpersonal conflicts. Developing emotional regulation skills not only enhances individual well-being but also fosters healthier social dynamics and contributes to a more harmonious and productive community.

Sleep hygiene plays a crucial role in maintaining good mental health. Adequate and quality sleep is essential for cognitive function, emotional well-being, and overall psychological stability. Poor sleep hygiene practices can lead to sleep disturbances, such as insomnia, which are closely linked to mental health issues like depression and anxiety. Maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants close to bedtime are all key components of good sleep hygiene that can help improve mental health.

Furthermore, sleep plays a vital role in processing and consolidating emotional experiences and memories. During deep sleep, the brain undergoes processes that help regulate emotions and make sense of daily experiences. When sleep is disrupted or insufficient, it can impair these functions, potentially exacerbating emotional distress and making it harder to cope with stress and challenges. This can lead to a vicious cycle, where poor sleep contributes to worsening mental health, which in turn can further disrupt sleep patterns.

In addition to its direct impact on emotional well-being, sleep hygiene is closely connected to physical health. Sleep deprivation and poor sleep quality can increase the risk of chronic conditions such as obesity, diabetes, and cardiovascular problems, all of which can have secondary effects on mental health. Thus, prioritizing good sleep hygiene practices, like maintaining a regular sleep schedule, managing stress, and avoiding excessive screen time before bed, is essential for promoting mental well-being and overall health.

Mindful technology use refers to a conscious and deliberate approach to how individuals interact with digital devices and online platforms. It involves being aware of the impact of technology on one's well-being, relationships, and overall quality of life. This practice encourages individuals to strike a balance between their digital and offline lives, aiming to use technology as a tool to enhance productivity, communication, and entertainment without allowing it to dominate or negatively affect their daily existence.

To engage in mindful technology use, individuals often set boundaries and establish digital detox routines to minimize the time spent on screens. They may prioritize face-to-face interactions, engage in activities that promote physical and mental health, and avoid excessive consumption of digital content. Mindful technology use also involves being present in the moment and avoiding the constant urge to check smartphones or respond to notifications, allowing people to reclaim their attention and focus on more meaningful experiences.

In an age of constant connectivity, mindful technology use can help reduce the negative effects of digital addiction, screen time-related health issues, and the erosion of personal privacy. It encourages individuals to take control of their digital habits, make conscious choices about their online activities, and foster a healthier and more balanced relationship with technology. This practice ultimately empowers individuals to harness the benefits of technology while minimizing its potential drawbacks, promoting overall well-being in a technology-driven world.

In the pursuit of better time management, increased productivity, and improved mental health, the journey can be challenging, but it's also immensely rewarding. By understanding the principles of time management, boosting productivity, and establishing healthy habits, you can experience a transformation in your life. Remember, it's not about managing time but managing yourself within the time you have.

Listen in as we share our experiences and strategies on how to manage time and avoid procrastination.

Suicides are preventable. There are a number of measures that can be taken at population, sub-population and individual levels to prevent suicide and suicide attempts. LIVE LIFE, WHO’s approach to suicide prevention, recommends the following key effective evidence-based interventions:

• limit access to the means of suicide (e.g. pesticides, firearms, certain medications);
• interact with the media for responsible reporting of suicide;
• foster socio-emotional life skills in adolescents; and
• early identify, assess, manage and follow up anyone who is affected by suicidal behaviours.

These need to go hand-in-hand with the following foundational pillars: situation analysis, multisectoral collaboration, awareness raising, capacity building, financing, surveillance and monitoring and evaluation.

Suicide prevention efforts require coordination and collaboration among multiple sectors of society, including the health sector and other sectors such as education, labour, agriculture, business, justice, law, defence, politics, and the media. These efforts must be comprehensive and integrated as no single approach alone can make an impact on an issue as complex as suicide.

Encouraging open mental health conversations is a crucial step toward fostering a compassionate and supportive society. By sharing personal experiences, educational resources, and empathetic listening, we can create safe spaces where individuals feel comfortable discussing their mental health challenges without fear of judgment. Normalizing these conversations is essential in breaking down the stigma that often surrounds mental health issues, allowing people to seek help, find solace in shared experiences, and access the resources they need to navigate their journeys towards well-being. Through ongoing efforts and open dialogue, we can create a culture that prioritizes mental health and promotes understanding, ultimately paving the way for greater empathy and collective growth.

Open mental health conversations are a pathway to healing and connection. By creating an environment where people are free to express their feelings, concerns, and triumphs related to mental health, we contribute to a more inclusive and informed society. By raising awareness, offering resources, and promoting active listening, we empower individuals to embrace their struggles and seek assistance when needed. These conversations not only provide relief to those who are struggling but also inspire others to develop empathy, support one another, and work together to break the barriers that prevent open discussions about mental well-being.

Mental Health Awareness in the Workplace is a critical initiative aimed at promoting the well-being of employees by educating both employees and employers about mental health issues, symptoms, and available resources.

This effort recognizes that mental health is an integral part of overall health and productivity, and addressing it within the workplace can lead to improved job satisfaction, reduced absenteeism, and enhanced performance.

Autism Awareness Month is an annual event that takes place every April. It is a time dedicated to raising awareness about autism spectrum disorders (ASD) and promoting acceptance and inclusion of individuals with autism.

During Autism Awareness Month, individuals, organizations, and communities around the world organize events and activities to promote autism awareness and understanding. These may include public lectures, workshops, fundraising events, and awareness campaigns on social media and other platforms.

Autism is a complex developmental disorder that affects communication, social interaction, and behavior. It is estimated that 1 in 54 children in the United States are diagnosed with ASD, and the prevalence of autism around the world is increasing.

Autism Awareness Month aims to educate the public about the challenges faced by individuals with autism and their families, as well as promote research and advocacy efforts to support them. Through increased awareness and understanding, it is hoped that individuals with autism will be better integrated into their communities and have more opportunities for success and independence.

Mental health in schools refers to the efforts aimed at promoting the mental well-being of students in educational settings. Mental health is a crucial aspect of overall health and has been identified as a significant contributor to academic achievement and success.

Schools can promote mental health by creating a safe and supportive learning environment, providing access to mental health services, and developing programs that promote social and emotional learning. These programs may include activities such as counseling services, support groups, peer mentorship programs, and mindfulness activities.

It is essential for schools to educate students and staff on the importance of mental health and provide them with the necessary tools to address mental health issues. Schools can also collaborate with mental health professionals, parents, and the community to address mental health concerns and create a culture of support for students and staff.

Efforts to promote mental health in schools have become increasingly important in recent years due to the rising rates of mental health disorders among young people. By focusing on mental health promotion and prevention, schools can play a critical role in supporting the mental well-being of their students, which can lead to better academic outcomes and overall success.

World Bipolar Day is observed on March 30th every year to raise awareness about bipolar disorder and promote education and understanding of this mental illness. This day is a collaboration between the International Bipolar Foundation, the Asian Network of Bipolar Disorder, and the International Society for Bipolar Disorders.

Bipolar disorder is a mental illness characterized by periods of manic or hypomanic episodes and depressive episodes. These mood swings can be severe and can have a significant impact on an individual's life. Bipolar disorder affects people of all ages, races, and ethnicities, and can be managed with proper treatment and support.

The goal of World Bipolar Day is to reduce the stigma associated with bipolar disorder and promote early diagnosis and treatment. Through education and awareness campaigns, we can help people living with bipolar disorder get the help they need and reduce the negative impact of this condition on their lives.

On World Bipolar Day, organizations and individuals around the world come together to share stories, resources, and information about bipolar disorder. It is a day to celebrate the resilience of people living with bipolar disorder and to support them in their journey towards wellness.

Community mental health can have a significant impact on individuals and communities in a number of ways:

1. Improved access to mental health services: Community mental health programs can provide accessible and affordable mental health services to individuals who might not otherwise be able to afford or access them. This can lead to earlier identification and treatment of mental health issues, which can improve outcomes and prevent more serious mental health problems down the road.

2. Reduced stigma: Community mental health programs can help to reduce the stigma surrounding mental health issues by promoting education and awareness about mental health and encouraging individuals to seek help when needed. This can lead to a more supportive and accepting community for individuals experiencing mental health challenges.

3. Improved overall health: Mental health is closely linked to physical health, and community mental health programs can help to improve overall health outcomes by addressing mental health issues that may be contributing to or exacerbating physical health problems.

4. Increased productivity: Mental health issues can have a significant impact on an individual's ability to work and be productive. By providing early intervention and treatment for mental health issues, community mental health programs can help individuals to maintain employment and improve their productivity.

5. Cost savings: Community mental health programs can lead to cost savings by preventing more serious mental health problems down the road, reducing the need for hospitalizations and emergency department visits, and improving overall health outcomes. By investing in community mental health, communities can save money in the long run while improving the health and well-being of their residents.

During Mental Wellness Month, organizations and individuals may host events and activities focused on promoting mental wellness, such as mindfulness workshops, stress management seminars, and mental health screenings. Mental health professionals may also offer educational resources and support to help individuals learn more about mental health and develop strategies for improving their mental wellness.

Mental Wellness Month is an important opportunity to raise awareness about mental health issues and promote strategies for improving mental wellness. By prioritizing mental health and well-being, individuals can lead happier, healthier lives and build stronger, more resilient communities.

Community mental health refers to the provision of mental health services, resources, and support to individuals within a community or society. The goal of community mental health is to promote mental wellness, prevent mental health problems, and provide early intervention and treatment for individuals experiencing mental health issues.

Community mental health services may be provided by a range of professionals, including psychiatrists, psychologists, social workers, and other mental health practitioners. These services may include individual and group therapy, medication management, crisis intervention, and case management.

Community mental health services may be provided through a variety of settings, including community clinics, hospitals, schools, and other community-based organizations. These services may be offered on a sliding scale or free of charge to individuals who cannot afford them.

In addition to providing mental health services, community mental health programs may also focus on mental health promotion and prevention efforts, such as education and outreach, advocacy, and community-building activities. By providing accessible and affordable mental health services and resources, community mental health programs can play an important role in improving the overall mental health and well-being of a community.

If you or someone you know is struggling with alcohol abuse, joining a support group can be an effective way to receive help and support. Join in as we discuss more about Alcohol Abuse Support Groups.

National Eating Disorder Awareness Week is an annual event that aims to raise awareness about eating disorders and provide support and resources for those affected by these conditions. The week is an opportunity to promote a better understanding of eating disorders, reduce the stigma associated with them, and encourage early detection and intervention.

Eating disorders are a group of mental health conditions that involve disordered eating habits and negative attitudes towards food, weight, and body image. These disorders are characterized by extreme and persistent disturbances in eating patterns, which can have serious physical and psychological consequences.

Suicidal thoughts, much like mental health conditions, can affect anyone regardless of age, gender or background. In fact, suicide is often the result of an untreated mental health condition. Suicidal thoughts, although common, should not be considered normal and often indicate more serious issues.

While suicide prevention is important to address year-round, Suicide Prevention Awareness Month provides a dedicated time to come together with collective passion and strength around a difficult topic. The truth is, we can all benefit from honest conversations about mental health conditions and suicide, because just one conversation can change a life.

Learning healthy and effective coping skills can help you live a fuller life and manage some of the symptoms you are experiencing with PTSD. However, it is important to also seek help from a qualified professional who can help you move toward recovery and healing.

Welcome back to another episode. In our topic today, we have two vibrant young men who will be taking us through - Getting into the field of Psychology. They will be sharing some of the experiences, challenges, opportunities and future expectations in Mental Health. 

Not everyone reacts to traumatic events in the same way or experiences the same symptoms. Each person’s response is unique. Also, not everyone who experiences trauma will develop post-traumatic stress disorder (PTSD). You might have experienced the same type of trauma as someone else and be affected differently.

We invite you to listen in as we discuss the Five Types of PTSD. Also kindly leave a comment or any suggestion regarding our podcasts.

Behavioral addictions or non-substance addictions, like gambling addiction, are a set of behaviors that a person becomes dependent on and craves. While no one doubts the existence of physical addictions to different substances, behavioral addictions are still hotly debated and outright disregarded by many doctors, institutions, and everyday people. Listen in to learn more on behavioral addictions 

(PTSD) Post-traumatic stress disorder is a mental health condition that can last for months or years, triggered by a terrifying event and accompanied by intense emotional and physical reactions. Symptoms may include nightmares or flashbacks, avoidance of situations that bring back the trauma, heightened reactivity to stimuli and anxiety or depressed mood. Treatment includes different types of psychotherapy as well as medications to manage symptoms. Listen to this episode and get to know all you need to know about PTSD.

 Personal growth and development is an ongoing process that requires constant attention and diligence. Personal growth requires us to work on ourselves in order to improve. Personal development focuses on improving our talents, skills, and abilities so that we are more effective with our time and efforts. In this podcast, we explore the concept of personal growth and development and what it really means. By understanding this concept, you can better adhere to the tasks and habits that will enable you to grow as an individual.

Emotion regulation is an ability to respond in constructive ways to intense or overwhelming emotions. It occurs when someone manages to keep strong or extreme emotions under wraps so they do not become overwhelming. Small squabbles and everyday stressors may still be felt very strongly but the person is able to respond in constructive ways . A person's ability to regulate emotions can lead to better social skills and lower stress levels. This can also raise a person's self-esteem because they will have greater confidence that they can cope with daily stressors and family problems.

Looking for ways to manage your emotions?

Stigma occurs when someone views you in a negative way because of your mental illness. Discrimination is when someone treats you in a negative way because of your mental illness. Social stigma and discrimination can make mental health problems worse and stop a person from getting the help they need. Everyone has a role to play in creating a mentally healthy community i.e. one that is inclusive, rejects discrimination and supports recovery. One way to do this is by learning the facts about mental illness and sharing them with family, friends, work colleagues and classmates.

Many people, especially women, have concerns about their bodies, including; diet, weight and attractiveness These concerns can lead to unhealthy preoccupations with body weight and eating; affecting self-esteem, wellbeing, and vitality. When preoccupations become serious, they can lead to significant health problems.

Being mentally healthy during childhood includes reaching developmental and emotional milestones and learning healthy social skills and how to cope when there are problems. Mentally healthy children are more likely to have a positive quality of life and are more likely to function well at home, in school, and in their communities. With this podcast, we get to know the connection that exists between parents mental health and their children's well being.

Everyone has the right to seek help when it comes to our health. Mental wellness is essential for us to cope with daily challenges and live a better life. But when should we seek ? How do we know when we need some help? Who should we consider to contact when we need help? This episode seeks to answer all these questions and improve our understanding on mental health matters. Tune in!

Anger is a normal feeling of hostility, or displeasure to events that we do not consent. With our podcast today are positive ways of expressing anger and tips on how to calm yourself when these feelings arise. Listen in and remember to share to a friend, who will also share to a friend so that we all can find better ways of expressing and dealing with anger.

We will be looking into how you can best support you family, friends and colleagues who may be struggling with a mental illness. These five main tips will a long way in ensuring you are a better support system for them, and you yourself are able to take care of you Mental Wellness.

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With the rising rate of Substance Use Disorder in our current society, having a clear understanding of what SUD is all about is very important. In this episode we will cover what challenges the clients faces, signs and symptoms and tips on what we can all do to support those suffering from SUD within our society.

Guest: Margaret Njau (CBT Kenya Psychologist)

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Borderline Personality Disorder is one of the lesser known mental illnesses, in this episode we seek to give a slightly better understanding of what BPD is al about.

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Nutrition is such an important part of our well being as human beings, in this episode we delve into really understanding the relationship between Proper Nutrition and our Wellbeing.

Our guest is Wangui Waiyaki, a Nutritionist and founder of NutriTips by Coco.

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In this episode we look at Social Media and what impact it has had so far on Mental Wellness. 

Guest 

Adrian Adagi

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What is the role of society in ensuring better Mental Wellness? We look at what society has on ensuring better mental wellness for the masses and what needs to be done so as to have a healthier society.

Guest: Pendo Ochola

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In this new episode we look at Men and Mental Health, we discuss how we can support Men in their Mental Wellness Journey as well as look at the challenges they face.

Guest: 

Obadiah Teimuge

Personal Development Manager, Heavenly Treasures Kenya

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We will be looking at 5 simple Stress Management tips that you can apply to your life today thus improving your Mental Wellness.

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In this special episode we will be discussing Women and their Mental Health. Statistically women have been found to be more prone to Mental Illnesses than men, in this episode we look at challenges women face when it comes to mental health and what can be done about it.

The Guest

Gathoni Mbugua

Clinical Psychologist & Head of Digital Relations at Chiromo Mental Health Hospital.

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The conversation surrounding COVID-19 and how we navigate it was so heavy we needed a part 2. In this episode we look at COVID from a slightly different perspective. 

Our Guests

• Neema Waweru
• Sheldon Kahi
• Sharon Njuguna

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COVID -19 has been a key topic this last year and rightly so as it has come with a host of challenges as well as blessings, in the episode we discuss from a young psychologist point of view, just what the ripple effect of COVID-19 has been and what we can do at our own capacity.

We had so much to discuss and this is just part 1

Guests

1. Edwina Fay Bijurenda
2. Hannah Wasley
3. Zeynab Mohammed - @zeynabsala

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This is a brief introduction to The CBT Podcast, An introduction to your host Daniella Oluoch and a brief explanation of what to expect from this awesome podcast.

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The Music is credited to Roa

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