Essential Grace Magazine March 2023

DearReader,

Whatamonthithasbeen!

Malawihasbeenexperiencingtheincreasinglynegativeeffectsofclimate changealongwiththerestoftheplanet.Wehaveseenthroughmedia howrainpatternsarechangingaroundtheworld,becomingmore destructiveandlastinglongerthantheseasonsbefore.

SeveralcountriesintheSADCregionhaveexperiencedafewcyclonesthis yearbutnonethatcomparedtotherecordbreakingCycloneFreddyof March,2023.Inthisissue,weexploretheyearlycycloneseasons, understandingwhenandhowtheyoccur.Climatechangeisnota phenomenonthatcanbeignoredanymore,astheentireworldisgoing throughoneenvironmentalcrisisaftertheother.

ThemonthofMarchcommemoratesSelf-HarmAwarenessaroundthe world.Alongwithmanymentalhealthconcerns,self-harmpracticesare rarelyspokenofandlargelyunknowntosociety.Yetitisacommon practice,onethatneedstobeunderstoodinordertoreceivethe interventionandreliefitrequiresamongstthosewhopracticeit.

Pleasemakeuseofourcontactlistsprovidedthroughoutthismagazine.If youwouldliketobeincludedasamentalhealthworker,contacttheeditor tosubmityourdetails.

Wanttogetintouch?Youmaydosothroughoursocialmediapagesor directlytotheeditorthroughessentialgrace@zoho.com

HappyReading!

JulieSoko(ManagingEditor)

A picture of Mulunguzi River along the Old Naisi road. The river has been flooding since the beginning of the rain season, and even more during the Cyclone Freddy rains.

On this day, 22nd of March, the sun had finally come out producing this scenic beauty.

Photo credit Julie Soko. Mulunguzi River, Old Naisi, Zomba, Malawi

March is Self-Harm or Self-Injury Awareness Month, also referred to as SelfInjury Awareness Month. Many people do not know the signs that someone they love is engaging in self-harm. This behaviour is generally secretive, so the symptoms are not always obvious.

What is Self-Harm

Self-harm or self-injury is when a person intentionally does things that hurt their own body. This may not be in response to suicidal thoughts or intentions, but may be in response to deep emotional or mental distress. Although people that self-harm may be at risk of attempting suicide.

In most cases, the practice of self-harm may begin during the teenage years or early 20s. For some people it may last for a short time, for others it may be a difficult habit to stop. Any form of behaviour that causes intentional pain can be called self-harm.

Examples of Self-Harm

Cutting the skin with a razor blade, knife, sharp glass, or any other sharp object. Punching or hitting oneself, or hitting hard objects such as a brick wall or metal objects, burning the skin with cigarettes, matches, or candles, poking objects through body openings. Pulling out hair, lashes, eyebrows, breaking bones or causing bruises on the body, taking an overdose though not strong enough to kill.

Starving or overeating, using food to induce pain

Why Self-Harm?

The act of self-harm may initially serve as a coping mechanism to alleviate the stress and anguish caused by distressing emotions and thoughts. However, it is crucial to recognize that this relief is only short-lived as the underlying issues still persist. The

cycle may continue, with feelings of shame and guilt arising shortly after. As selfharm may become a habitual means of handling life's challenges, it is vital to seek assistance early on. Developing new coping mechanisms to address these challenges can facilitate the breaking of the self-harm cycle over time.

Statistically, it is believed that more females than males are likely to self-harm. This practice is actually more common than might be expected. For some it’s a way to cope with distressing thoughts or emotions. There are some people who are likely to self-harm because of things they have gone through in their past, traumas or traumatic events that have left them susceptible to experiencing overwhelming emotions or thoughts.

The presence of a mental illness or mood disorder, unsafe living conditions, experiencing grief through death of a loved one through suicide, are some of the risk factors that can lead to one practicing self-harm. Each individual is different and thus, their experience of self-harm will be different. More risk factors include arguments or relationship problems, low self-esteem, transitions and changes such as moving countries, divorce, or becoming a new parent, alcohol and drug use.

Signs of Self-Harm

Signs of self-harm include withdrawing or isolating from daily life, mood changes, depression, changes in eating or sleeping habits, abusing drugs or alcohol, no energy, being quieter than usual, unexplained cuts, bruises or scars, wearing clothes that cover up all the time despite the weather, risky behaviour, talking about harming themselves or suicide. Bear in mind that these signs may be related to other things and not necessarily self-harming practices, sometimes there will be no signs at all. If you suspect anyone of self-harming, please be direct and ask them about it.

How Can you help?

People who are engaging in self-harm may not be open to talking about it, however, there are ways that you can reach out. If you suspect that someone you know is selfharming, it can be challenging to know how to respond. It's crucial not to wait and

hope that they will seek help on their own, as this could delay their access to the necessary support and treatment.

Keep in mind that they may not feel prepared or comfortable discussing their selfharm, so allow them to guide the conversation at their own pace. Opening up about self-harm requires a significant amount of trust and bravery, and you may be the first person they have confided in.

When talking to someone about their self-harm, make sure to set aside uninterrupted time for the conversation and remove any distractions. Avoid pressuring them to disclose specific details about their behaviour and instead focus on their feelings and experiences.

It's important to remain calm and non-judgmental during the conversation and be mindful of your own limitations. Reassure them that you are there for them and that there are many sources of support available. Rather than issuing ultimatums, offer to help them seek professional support and be positive about the possibility of recovery.

Tips for those who Self-harm

It is important to keep oneself safe and look after mental health when struggling with self-harm. Seek immediate medical attention in case you experience serious injury or shock. Consider creating a "safe box" filled with things that make you happy and calm to avoid the urge to self-harm. You can talk to a friend, family member, or a trusted adult to relieve the pressure, and be sure to avoid alcohol and drugs. It is important to keep doing things you enjoy and make the effort not to be too hard on yourself. Your recovery is all about accepting one's imperfections, and learning to be content with what/who you are.

Self-harm; a Mental Health Practitioner’s Perspective

people to self-harm in secret. You may do this because you feel as though your thoughts and feelings aren’t acceptable to other people. You might not want others to know, as you might be anxious about what they think. This is not mental illness but is caused with mental distress.

The following article was submitted by Mr Brighton Lupeska.

A mental health professional working at Lighthouse Trust, Kawale Health Centre. Lilongwe.

Call: 0996 750 057

Self-harm is an act of attempting or complete harming oneself. Self-harm is harming yourself on purpose. Such as by scratching, cutting, overdosing medication, biting or burning or using any harmful method. It is common for

As earlier indicated self-harm is caused by mental distress that later manifest in physical action. Sometimes people intentionally harm themselves when they want to communicate strong emotional feelings. In times when they feel the world is shuttered around them and feel that they no one wants to listen to their emotional distress. It is common for people to self-harm in secret. They may do this because they feel as though their thoughts and feelings aren’t acceptable to other people. They might not want others to know, as they might be anxious about what they think.

Self-harm for control

Self-harm can be a way of feeling in control of your body or your environment. You may self-harm if you

Self-harm is a common practice in Malawi with many people experiencing it in silence. There is help available for those suffering or being impacted by self-harm.

dissociate, so that you can feel real. Dissociation means that you feel like you are detached from yourself, or from reality. You may self-harm so that you feel ‘normal.’ Self-harm may be a method that you use to stay in control of your day to day life. Self-harm is linked to dissociative mood disorders (mental health disorder)

Self-harm for punishment

People may self-harm to punish themselves for feelings or behaviour that they think are their fault. Even if they didn’t do anything wrong, they may feel like may hate themselves. This is a common reason why people selfharm. You may not understand why you feel like this. You may not be able to link your feelings to something that has happened.

Who is at risk of self-harm?

It is hard to know who is at risk of selfharm but more often there are signs that show when one is intentionally planning to self-harm. Mental illness and distress in most cases are not attended to enough compared to physical challenges. Risk factors of self-harm include:

 People who have lost property and loved ones through disaster, accident or suicide and may suffer from self-blame as well as survivor’s guilt

 People who abuse substances, alcohol, drugs and many more. In most cases abusers/ addicts normally are abusing alcohol or substances to cope with emotional distress

 Have mental health illness such as depression, anxiety, eating disorders, low self-esteem, bipolar disorder, schizophrenia.

 Survivors of sexual, emotional, economical and physical abuse

 Prisoners

 Struggling with financial issues

e.g. debt.

Protecting loved ones and offering support

As it is hard to notice, it also becomes hard to support loved ones when they are planning or have completed an act of self-harm. Mostly people who are at risk of self-harm may try to talk about it but may be judged as attention seekers.

The most practical way to help is to actively listen to their story in nonjudgmental way. Don't be quick to ask whybut focus on acknowledge their feelings with empathy as that is where the real issues lie.

You can help further by linking them to the right resources, psychologists, psychotherapist, psychosocial counsellors, social workers and many more mental health providers.

“If you want to help people, ask why they are in so much pain that they are driven to escape from it through ultimately self-harming habits or substances.”

Timothy Ferriss

To find out more, please contact Bryton through the number provided, or reach out to one of the mental health providers listed.

‘It is not being out at heels that makes a man discontented. It is being out at heart.

To be contented is to be good friends with yourself.

Bliss Carman

Mental Health Professionals in Northern Malawi

St John of God Hospitaller Services

01311690 / 01311495

John Banda (Psychosocial Counsellor)

Moyale Barrakcs

0994 434 012

johnalickbanda05@gmail.com

Precious Chipeta (Psychosocial Counsellor)

0886 687 857

kanyakulapreciouschipeta@gmail.com

Buxton Shaba (Psychosocial Counsellor)

CEO Youth Mental Health Warrior. Mzuzu Katoto

0996 560 666

William Mackson Phiri 0881 072 623

Justina Msofi (Psychosocial Counsellor)

Luwinga Secondary School

0888 505 043

jasstinamsofi@yahoo.com

Jimmy Kambalame

Lighthouse Trust, Central Hospital. Mzuzu

0999 944 899

Contentment

Contentment, a serene sensation.

An emotional state of satisfaction. In harmony with one's situation, Body and mind in tranquil unison. Sometimes deemed as mild happiness, Acceptance of one's present finesse, a tentative form of joyousness, peaceful in its gentle caress.

Cultivating contentment can be a powerful way to develop a deeper sense of inner peace and joy. Here are three ways to cultivate contentment:

Practice Gratitude: One powerful way to cultivate contentment is by focusing on the things you are grateful for. Take some time each day to reflect on the blessings in your life and express gratitude for them. This can be done through prayer, journaling, or simply making a mental note of the things you are thankful for. Remember that contentment is not based on your circumstances, but on your perspective.

Trust in God's Providence: Another way to cultivate contentment is by trusting in God's providence. Recognize that God is in control and has a plan for your life, even if you don't understand it. Trust that God will provide for your needs and guide you through difficult times. This trust can be developed through prayer, reading the Bible, and meditating on God's promises.

Serve Others: Serving others is a great way to cultivate contentment because it takes the focus off yourself and onto others. Look for opportunities to serve in your church or community, or simply help out a friend or family member in need. Serving others can also help you develop a greater sense of purpose and meaning in your life.

Remember that cultivating contentment is a process that takes time and effort. Keep these principles in mind and practice them regularly, and you will begin to experience a deeper sense of contentment and peace in your life.

Closed gates are not barriers,

They are opportunities to find a new way.

Anonymous

Photo Credi Tobias Bjørkli

When to see a counsellor…

There are several signs that may indicate a person needs to see a counsellor for therapy. Here are five common ones:

Persistent Feelings of Sadness or Anxiety: If a person experiences persistent feelings of sadness or anxiety that interfere with their daily life, it may be a sign that they need to seek therapy. These feelings may be accompanied by physical symptoms such as fatigue, insomnia, or changes in appetite.

Difficulty Coping with Life Changes: Life changes such as the loss of a loved one, a job, or a relationship can be challenging to cope with. If a person finds it difficult to manage their emotions or adjust to these changes, it may be helpful to seek the guidance of a therapist.

Relationship Problems: If a person is experiencing problems in their relationships with family members, friends, or romantic partners, therapy may be helpful. A therapist can help them identify patterns in their relationships and develop skills to communicate effectively and build healthier relationships.

Substance Abuse: If a person is struggling with substance abuse, such as drugs or alcohol, it is essential to seek professional help. A therapist can help them address the root causes of their addiction and develop strategies to manage their cravings and triggers.

Trauma: If a person has experienced trauma, such as physical or emotional abuse, it can have a significant impact on their mental health. Symptoms of trauma may include flashbacks, nightmares, or avoidance of triggers. A therapist trained in trauma-focused therapy can help a person process their experiences and develop coping strategies to manage their symptoms.

Itisimportanttorememberthatseeking therapyisasignofstrength,andthereisno shameinaskingforhelp.Ifyouorsomeone youknowisexperiencinganyofthesesigns, encouragethemtoreachouttoamental healthprofessionalforsupport.

Self-acceptance

The following article was submitted by Mr William Mackson Phiri.

A professional working in Education at Chibavi Secondary School, Mzuzu. He is a passionate mental health worker and motivational speaker, and organizational development manager.

Contact him 24/7 through the number below:

0881 072 613

SELF-ACCEPTANCE

Self-acceptance is having an awareness of your perceived imperfections and shortcomings, whilst simultaneously knowing you are worthy, and deserving of compassion and kindness exactly as you are. It is a velvet embrace of your

entire being. This includes positive or negative, physical or mental attributes. It implies the recognition that one’s values supersede personal attributes and actions. It gives one more confidence in yourself and makes you less vulnerable to criticism.

To attain self-acceptance, you must learn to accept the parts of yourself considered negative or undesirable. It is also important to acknowledge and celebrate your qualities and achievements.

Self-acceptance is not only about accepting our qualities and giving up on changing them. Rather, it is also about being aware of our weaknesses without having any emotional attachment to them. This self-awareness can help us build better habits in the long run. Because true belonging only happens when you present your authentic, imperfect self to the world, your sense of belonging can never be greater than your level of self-acceptance.

SIGNS THAT YOU LACK SELFACCEPTANCE

Signs that you lack self-acceptance include having difficulty in acknowledging and talking about your failures, weaknesses, and negative traits; lacking self-love and having a deep desire to be someone other than who you are; a negative outlook on life for no particular reason; and being hypercritical of yourself and your own identity.

acceptance can boost your mood and shield you from the effects of stress and depression.

Research shows that self-acceptance is fundamental for overall mental health and well-being. Self-acceptance affects our daily life through such ways as helps you control your emotions A lack of self-acceptance can affect the part of your brain responsible for controlling your emotions. This can lead to mental imbalance and emotional outbursts as a result of elevated anxiety, stress and anger. It limits your capacity for happiness. It also affects your psychological and emotional wellbeing. It keeps you focused on the negative aspects of yourself, and these negative thoughts create negative emotions. On the contrary, high levels of self-acceptance are linked to more positive emotions and greater psychological well-being. Self-

Self-acceptance helps you forgive yourself. Learning to accept yourself helps you be less self-critical. It helps you create a more positive, compassionate, and balanced view of yourself, acceptance and forgiveness are two sides of the same coin. The inability to accept and forgive ourselves causes us to split into different parts. These parts – the one that needs to be forgiven and the one that needs to forgive – are at loggerheads with each other. Self-acceptance is the ultimate bridge between them, empowering you to forgive yourself for your mistakes and move on. This is vital for your wellbeing, as dwelling on the past will keep you stuck in the cycle of negative thoughts and emotions hence rendering your life unproductive.

Moreover, self-acceptance gives you more self-confidence. It also leads to self-compassion. Self-acceptance also helps you be yourself. Thus, it helps you feel better about yourself and makes you feel capable of dealing with life’s challenges. Because you believe in yourself, you don’t try to convince others. Because you are content with

SELF-ACCEPTANCE VERSUS EVERYDAY LIFE

yourself, you don’t need other’s approval. Because you accept yourself, the whole world accepts you. Without self-acceptance, you essentially devalue yourself and this, more often than not, has a doom-loop effect on all areas of your life, including your work, friends, family, health, and well-being.

HOW TO ACCEPT YOURSELF

Proven strategies in accepting yourself include embracing your values; setting boundaries; forgiving yourself; avoiding self-blame; desisting from comparison to others; focusing on positivity and keeping a journal where you note down your strengths and accomplishments; cease the quest for perfection; practice gratitude as a source of your aptitude for your altitude. You can also use the IMAGE concept to develop selfacceptance. Innovate every day. Develop Mastery of who and what you are. Cultivate Authenticity. This will give you the Guts to face life’s challenges. Above everything, it will enable you to develop Ethics to live by through boundary setting.

Accepting yourself is the magic formula for happiness and peace which ultimately leads to a sense of wellbeing. On the other hand, lack of selfacceptance and a negative view of yourself can cause you to have low selfconfidence and a greater risk of conditions such as depression and anxiety.

To find out more, please contact William through the number provided, or reach out to one of the mental health providers listed.

Photo Credit Julie Soko. Mulunguzi River flowing over the road in, Old Naisi, Zomba. Malawi

Mental Health Professionals in Central Malawi

St John of God Hospital

Area43,offUfuluRoad

0992460253/0992460254

Tamanda Msasata

Tee Therapy Consultancy Service

0999419898/0888553756

Info.teetherapy@gmail.com

Irene Hora (Chief Consultant)

IntegratedProfessionalCounsellingandAdvisoryLtd

0992598595

Brighton Lupeska Kawale Health Centre 0996750057Jbryto20@gmail.com

Elizabeth Nkhonjera 0996293804

Guidance and Counselling Association of Malawi (GCAM)

0995142328/0888448108

Likuni Hospital 0996383202/0992556138

Phunzi Counselling (Area18)0999365871

Prime Health 0995 482 905

Joseph Majid Lungu (Psychotherapist)0888378035

He Matters Foundation 0997071657

Harm Reduction Awareness Counselling and Testing Services

0999317529

Friends of Hope 0994781044

Youth Wave 02122280999204068

Moses Kachingwe 0881569863/0997542704

Cyclones and Climate Change in the South West Indian Ocean

The South West Indian Ocean region is prone to tropical cyclones, which typically occur between November and April each year. The current state of cyclone seasons in this region can be described as variable, with some years experiencing more active seasons than others.

Over the past few years, the South West Indian Ocean region has experienced a range of cyclone seasons. In 2019, for example, the region experienced a below-average season, with only six named storms and two cyclones reaching severe status. In contrast, the 2020-2021 season was an active one, with a total of 12 named storms, including six severe cyclones.

The variability in cyclone seasons in the South West Indian Ocean is influenced by a number of factors, including sea surface temperatures, wind patterns, and atmospheric conditions. In general, warmer sea surface temperatures tend to fuel the formation of cyclones, while cooler temperatures can suppress their development. Wind patterns can also

affect cyclone formation, with strong wind shear inhibiting their growth.

Climate change is also likely to have an impact on the frequency and intensity of cyclones in the South West Indian Ocean region. Warmer sea surface temperatures, which are expected to increase due to climate change, can provide more fuel for cyclones and potentially increase their intensity. However, the overall impact of climate change on cyclones in this region is still uncertain and will depend on a range of complex factors.

In recent years, there have been improvements in the ability to forecast and track cyclones in the South West Indian Ocean region, which can help to mitigate their impact on people and infrastructure.

The region has a number of national and international agencies involved in cyclone forecasting and response, including the Regional Specialized Meteorological Centre in Madagascar and the World Meteorological Organization.

Overall, while the current state of cyclone seasons in the South West Indian Ocean is variable, it is important for communities and governments in the region to remain vigilant and prepared for the potential impacts of

Overall, there is evidence to suggest that tropical storms, cyclones, hurricanes, and typhoons are becoming more intense and more frequent in some parts of the world due to climate change.

The warming of the Earth's atmosphere due to increased greenhouse gas emissions from human activities is causing the oceans to warm, which provides more energy for tropical storms to form and intensify. Warmer ocean temperatures can also lead to an increase in the amount of moisture in the atmosphere, which can fuel the development of storms.

While the overall number of tropical storms globally has not increased, the proportion of storms that reach Category 4 and 5 (the most intense categories) has increased over the past few decades. Studies have also shown that the frequency of tropical storms and cyclones in some parts of the world, such as

these storms. This includes investing in early warning systems, emergency response planning, and infrastructure to help protect people and property from the effects of cyclones.

the Atlantic basin, has increased in recent years.

Additionally, as sea levels rise due to climate change, coastal areas are becoming more vulnerable to storm surges and flooding associated with tropical storms, hurricanes, and typhoons. This can lead to more widespread damage and greater impacts on human populations.

It's important to note that while the evidence suggests that tropical storms, cyclones, hurricanes, and typhoons are becoming more intense and frequent in some parts of the world, the patterns are complex and can vary depending on the region. It's also important to acknowledge that other factors, such as natural climate variability, can influence storm patterns.

Generally,theincreasingseverityandfrequencyof tropicalstormsareacauseforconcern,andhighlight theurgentneedforglobalactiontoreducegreenhouse gasemissionsandmitigatetheimpactsofclimate change,

People living in the South West Indian Ocean countries can take several steps to prepare for cyclone seasons. These include:

Staying informed: People should pay attention to weather reports and updates from local authorities, as well as evacuation orders.

Stocking up on supplies: It is important to have enough food, water, and other essential supplies to last for several days in case of an emergency.

Securing homes and buildings: Residents should ensure that their homes and buildings are secured and can withstand strong winds and heavy rains.

Developing an emergency plan: Families and communities should have a clear plan for what to do in case of a cyclone, including evacuation routes and meeting places.

Regular drills: Regular drills and simulations can help people be better prepared for a cyclone, and can identify areas where preparations can be improved.

Investing in infrastructure: Governments can invest in infrastructure such as storm shelters, flood barriers, and early warning systems to help mitigate the impact of cyclones on communities.

To all the people impacted by tropical cyclones, remember that you are not alone, and with time and support, you will find the strength to rebuild and overcome the challenges brought by the cyclones.

Mental Health Professionals in the Southern Region of Malawi

Zomba Psychiatric Hospital 015 262 66

Limbika Maliwichi (Clinical Psychologist)

0993 662 154

Julie Soko (Consultant Psychologist)

0995 147 290

Prism Counselling and Consultancy (Zomba)

0998 933 273

Dr Chiwoza Bandawe. Harmony Counselling Centre

0888 200 222

Dr Precious Makiyi (Child & Adolescent Mental Health Professional)

0999 426 368

Accord Cognitive Counselling Services

0882 431 111

Vintage Health Wellness Centre (Namiwawa)

0995 260 153 / 0883 859 724

Blantyre Counselling and Therapies Centre

0996 299 888

Tilinao Lamba (Counselling Psychologist)

0885 795 906

Ruth Mkolesia (Counselling Psychology)

Seed of Hope

0993 110 993

Dr Alli Makalani

0888 611 127

By now, we hope you are aware that you can access mental health care from all the Central (Referral) Hospitals in the country.

Here is something to take note of, before you can get to the Central (Referral) Hospitals, you need to first visit your local District Hospital in order to be assisted. This applies to mental health care as well.

Once you have been assessed, the medical staff (a psychiatric nurse or clinician) will then determine whether you need to be referred to the Central Hospital, which also provides comprehensive care for mental health challenges.

Please take note of the list of District Hospitals available in Malawi.

Chitipa District Hospital

Karonga District Hospital

Mzimba District Hospital

Nkhata Bay District Hospital

Rumphi District Hospital

Dedza District Hospital

Dowa District Hospital

Kasungu District Hospital

Mchinji District Hospital

Nkhokota District Hospital

Ntcheu District Hospital

Ntchisi District Hospital

Salima District Hospital

Balaka District Hospital

Chikwawa District Hospital

Chiradzulu District Hospital

Machinga District Hospital

Mangochi District Hospital

Mulanje District Hospital

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Mwanza District Hospital

Nsanje District Hospital

Phalombe District Hospital

Thyolo District Hospital

Zomba District Hospital