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Greetings from the beautiful City of Zomba, Malawi! The month of May is known for many interesting things around the world; including the higher number holidays and long weekends in Malawi. May is also International Mental Health
Awareness Month as well as Women’s Health Month in the UK. We cannot talk much about mental health awareness these days without some focus on COVID 19 as this has been one factor that has had an impact on every person worldwide. Our cover this month is of one of our readers, Dr Atikonda Mkochi. Her story is one that I am sure most of you can relate to in some way. Yes, some may even find it a heavy read as it may take them to their own traumatic experience of the pandemic. Your story may not have had a happy ending, you may have lost loved ones or had your worst fears realized over the last 15 months since COVID 19 came about. My passion has always been about story-telling, through which I believe we share so many valuable things with one another. It is therefore my wish that the stories published in this magazine may help to build, to inform, to encourage, to educate, and to comfort our readers and make some positive impact. It is for this reason that I encourage you to be aware of your mental health and that of people around you. We are living through very uncertain and fearful times, that does not necessarily mean we have to live uncertain or fearful lives. We can choose to have a healthy, positive mindset and to take better care of ourselves regardless of what we are currently facing. As always, if you have a story that you would like to share in the spirit of promoting mental health and wellbeing; please send it through using the details provided. Your story may make a huge difference in somebody’s life. If and when you ever need that extra supportive hand to help you along your own mental health journey, the resource section has a few of the many mental health professionals available in Malawi.
God bless, and happy reading!
Julie Soko Managing Editor Essential Grace Magazine essentialgrace@zoho.com / @essentialgracemagazine2020 instagram.com/essentialgracemagazine2020 www.issuu.com/essentialgrace 2|Es s e n t ia l G ra ce M a g a z in e
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26
5
Cover feature – My Story from pg. 5 Monthly Themes Mental Health Month from pg. 15
Getting to know Emma and Morgan from pg. 23 Womens Health Awareness Week from pg. 26
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21
Essential Grace is a free online publication and registered magazine focused on promoting mental health and wellness in Malawi and beyond through different mediums.
39 Health and Wellness
Ecotherapy: Nature and Mental Health from pg.34 Practical Mental Health from pg. 37 Interview with Taonga Nkosi from pg.39 Resources List of Mental Health Professionals in Malawi 4|Es s e n t ia l G ra ce M a g a z in e
Follow and subscribe to the magazine at www.issuu.com/essentialgrace to get notified when your monthly publication is available. Comments and feedback on any of our articles or contributors can be addressed to essentialgrace@zoho.com or through the contributor’s personal contact information. Contact us for information at
0991 938 203
5|Es s e n t ia l G ra ce M a g a z in e
My experience with COVID-19
I started writing this piece when I tested
The previous night my son Tijisaàndi aka TJ or Tiji had a high temperature. I went
negative to COVID-19 after staying in
to MASM with him in the morning, they did
isolation for 32 days. Writing was a way of
malaria tests which came out negative, full
going over the whole journey and what
blood count showed slight infection. He was
happened since testing positive. The whole
put on antibiotics, I asked whether he
story is an overall a testimony of God's
needed a COVID 19 test. The doctor told me
mercies. What I learnt is that individuals who
not to bother the boy. Even if it is COVID 19
have received positive COVID 19 result gets
nkhondoyo si ya ana iyi. Ndi ya akuluakulu
to experience the disease differently, and we
so osawavutitsa (COVID-19 battle is not for
can all benefit from these different
kids so do not bother him).
experiences. How it began Our journey started on 23rd January
The Testing When I came back from the hospital with TJ, I was told that TJ's nanny
2021 when the maid - Auntie Chifundo
(Anadzimbiri aka Anazi) did not report for
announced she felt ill. We immediately told
work because she was feverish and was
her to get tested for the usual malaria but we
coughing. I knew there was trouble in the
insisted that she also get a COVID - 19 test
Mkochi household. I called the contact at
because we had heard and read that
DHO again and told them that we now have
sometimes the disease comes with malaria
3 suspected cases and they needed to treat
like symptoms. She went to Zomba Central
the matter with urgency. They said we were
hospital and tested for malaria but the test
on their priority list and they would come
came out negative. She was told to go to the
and indeed they came that morning.
District Health Officer (DHO) for the COVID 19 test. At DHO's office she was told that they would come to our house to test her. We quarantined Auntie Chifundo as waited for the DHO team. We waited for days. They kept on saying they would come but they didn't. After 4 days, I called some
I gave them a piece of my mind on why they took so long, and they explained to me how they were overwhelmed with so many people to test and that they had no vehicles. I was like I pay taxes, and I have
contributed a lot to COVID-19 initiatives and
contacts who gave me the phone number of
they responded that the money we
someone influential in the department and
contributed was for buying of materials such
they assured me they would come.
as oximeters, cylinders to go to hospitals. Nothing had reached the DHO's and they
6|Es s e n t ia l G r a ce M a g a z in e
were overwhelmed. They mentioned that on
who told us medicines to buy for them -pain
that day alone they needed to test 100
killers, zinc, vitamin C and azithromycin for
people.
Anazi who was hypertensive and coughing.
The discussion looked like it was going to go on forever so we curtailed it and went on with the testing. They did rapid tests and while waiting for results they started counselling Anazi and Auntie Chifundo. I really commend Zomba DHO for this. Their counselling really helped. They explained what the disease was, how it has affected people and how many people are recovering from it. The tests came out positive and Anazi
With this news about Anazi and Auntie Chifundo being positive, I knew that there was a high possibility that the whole household was infected. At that point, my sister in-law Cecilia, a student at Chancellor College who lives with us had complained that she had a sore throat and that her nose was blocked. The first thing on my mind was to get the remaining members of the household tested. I immediately went to my husband Winfred's office to let him know of
who is advanced in age was visibly worried. I
the news. A phone call wouldn't I had to
was so scared for her too although I did not
meet him in person. I told my husband and
show it. Anazi had raised my niece Monica
we agreed that we should all go in isolation
who is now 20, my daughter Ingrid (6) and
immediately and get tested the next day at
now TJ. She is close to 60 I think and she is
Chancellor college clinic.
hypertensive and you know what we had heard before about people with underlying conditions and advanced in age.
The next day was a Saturday. My husband, Cecilia and I went for the test. The medics refused to have Ingrid and TJ tested
The DHO officials went on counselling the
saying we would put them under
two, telling them to immediately isolate but
unnecessary pressure. We were given meds
assuring them that it is because they love
for TJ who did not sleep the previous night
their community and that they are not
because of restlessness. I was told not to
outcasts. They were advised to eat foods
worry about him because kids have a super
from all groups, drink lots of water, focus on
immunity to fight COVID-19. I was put at
fruits and vegetables, drink honey and
ease for a bit though at the back of my mind
cinnamon, get lots of rest and most
I was still worried. After we had had the tests
importantly have a positive attitude. They
done, we were told that they would call us
told us the caregivers to take them to the
for the results.
hospital immediately if there is any change. We were assigned to a very good doctor 7|Es s e n t ia l G r a ce M a g a z in e
Cecilia’s sore throat and blocked nose was
for the information and the support she gave
getting worse so she was immediately
me on how to be a nurse for my family.
isolated in her bedroom. The next day, Sunday, my husband
She told me which medication to give my husband, to monitor his breathing and
started coughing badly. We knew that the
what to do when things got worse. She also
virus had reached every one and that we had
emphasized on a good diet and disinfecting
to brace ourselves. He also went into
places and objects and ensuring that utensils
isolation in our room and the kids and I
that are used by each member are kept
started sleeping in a different room. Experts
separate. She also highlighted on the
had said we need to make sure that we do
importance of staying strong and positive
not keep on reinfecting each other. We
about our situation.
started wearing masks at all time in the house now.
Results confirming that we were all positive came 6 days after the testing. At first,
Week 1 My husband’s coughing had made me
we tried to figure out who brought in the virus and that proved futile. I then blamed
anxious. Winfred is hypertensive and I was so
myself and started thinking that maybe I
afraid of what the virus would do to him. I
could have done more to protect the family.
had also seen the illness was affecting men a
Maybe if I had enforced curfews on the
lot and I could see on the news and in the
household, made sure that everyone wore a
country how COVID 19 was killing other
mask even in the house. Something like that.
people. I couldn't bear to lose my husband. I
I however realized that dwelling on such
went to my daughter's bedroom and cried to
things would not help in any way right now.
God to save my husband. Praying kept me calm.
Week one was the toughest because I had to adjust to our situation. My husband's
I realized that I was the only one who
cough was progressing, Anazi and Auntie
wasn't showing any symptoms meaning that I
Chifundo were in isolation in the helpers'
had to ensure that everyone in the house is
quarters and nursing their symptoms. I had to
okay. I immediately looked for the home-
cook all meals (except for Anazi and auntie
based care manual that was developed by
Chifundo who said they would cook for
the Ministry of Health in order for me to
themselves), clean the house, bathe and feed
learn about how to deal with the disease. I
the kids, prepare concoctions, do laundry for
also called my sister-in-law Omega Moyo
everyone in the house, disinfect the house
who is a front liner in the fight against
and all food and groceries coming into the
COVID 19. I would like to acknowledge her
house, and keep the kids out of trouble.
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Ingrid was also learning online so I had to make sure she was attending the live sessions. I also had to help her with her class work. As head of department at MUST, I was part of the group submitting grades for approval at Senate and I was responsible for three departments so I had to make sure that everything was ready for Senate. It was a hectic time. I would take a bath late. My hair was a mess. I had to do some DIY twists. Gosh! It was a roller coaster ride. I was so tired and stressed. I would
thoughts were not easy for me. Week one, I was really kept strong by my friends and family. They really helped in keeping our spirits high. My parents, my sister Asante, and too many other to mention. However, they say it is only your mum who understands what you are going through and mine indeed knew that I was probably overwhelmed. She called on day 6 or 7 and just declared that from the next day she and my sister would be bringing us lunch and supper to ease my workload. She said she was not going to change her mind
sleep as late as 11 o’clock when the last plate
because she knew I would protest to protect
was washed. I would pray to God for
her. She assured me she was going to be
strength and grace to take us through each
leaving things at the 'steps' outside the house.
day. My daily devotionals helped and during
I said that once things come into the house,
that time they coincided with messages of
they weren't going to be taken out so that
strength, resilience and knowing that God
we minimize the chance of infecting others.
was with me. I hang on to that message. I
So indeed, my sister and my mother took
would also listen to gospel music and high
turns to deliver food for us. God bless them.
energy music to keep me energized.
They would bring them in take away boxes
Exercising early morning with my husband
and this also eased the washing of plates.
and getting the early morning sun for vitamin
However, everything that came from outside
D was also very nice. It helped hubby and I
had to be sanitized. Every time I had to get
bond more, share our fears, encourage each
things to the other people in the house I had
other and just chat before the busy day
to sanitize. This actually burnt my hands a lot
started.
because I was not using moisturizer on them.
Since I was asymptomatic, I was thankful to God every day for keeping me
Week 2 In week 2, there was significant load off
alive and not having symptoms. However, I
my chest as I was relieved of the cooking and
was also so scared. I kept on thinking of
I had asked my Executive Dean to be
when my symptoms would come. I would
exempted from some of the work while I
fear that my symptoms would just come in
focused on taking care of the family. I only
one go, be severe and kill me. Those
had a few chores to do, that included making
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breakfast, cleaning the house, disinfecting all
didn't disturb Winfred who was trying to get
frequently touched areas, preparing some
some rest.
concoctions and doing the laundry. Taking care of the kids and helping Ingrid with her school work was ongoing.
I had also developed insomnia because during the night I would spend more than 5 hours awake. That particular day was a
In terms of the illness though my
nightmare. By that afternoon, I decided to
husband's coughing seemed to be stubborn.
take the kids for a drive because I thought
He would be better between 10am and 3pm
they are tired of being in the house and were
and during that time he
in need of fresh air. I
would say my wife I am
bundled them in the car
so much better and as
and drove up the
the sun begun to set; he
mountain. It didn't help.
would begin to
I didn't even enjoy the
struggling again. It
beautiful scenery of
would frighten me
Zomba mountain as TJ
because at this time, the
cried all the way up to
cases in Malawi kept
Mulunguzi dam and
soaring and people we
back. I was angry with
knew were dying.
myself for failing to get
There were two really
things together, I was
bad days for me during
scared for my husband,
this experience. The 1st one was day 11 of isolation. On this day my husband's coughing was really
I was frustrated with the whole isolation business. When I got home, I rushed to the
bad and it was getting to him, I had noticed
bathroom and cried. I cried to God asking
that he was losing weight too. Then there
when he was going to get this COVID 19 out
was so much to do in the house, the floors
of our bodies and out of the world. That day
were not mopped, I had a mound of laundry
I wanted to run away and just be somewhere
and the kids were being extra naughty that
alone. I prayed to God for grace and
day. TJ would go and get himself into so
strength. I prayed for some minutes as the
much trouble and together with his sister
kids continued to scream. I knew everyone in
they were constantly screaming and fighting.
the house needed me to be strong. I begged
I needed to keep them calm so that they
God to heal my husband. I told God I did not want to be a widow. I asked him how
10 | E s s e n t i a l G r a c e M a g a z i n e
would I live without my husband and how
tell him right away because I knew he would
would I tell TJ that his dad died when he
be heartbroken. I needed him to eat the
was a year old. I asked God to spare Winfred
porridge because his appetite had slumped
so that we would be there for our children's
and it was difficult to get him to eat
graduation. Praying gave me comfort, grace
anything. I quickly went to the kitchen to
and resilience. God at that moment told me
make the porridge hoping he wouldn’t touch
Don't worry your family is going to be okay.
the phone where messages had already started flowing. But alas as I was busy in the
The second extremely bad day was the
kitchen, when I heard a heartbroken call
day Prof. Tambulasi passed on from COVID-
'ATIIIIIIIII'. I knew he had opened his phone.
19 - 8th February 2021. It was very early in
When I rushed to him, he said Tambulasi
the morning around 5am when I received a
wamwalira (Tambulasi has died).
phone call from my brother-in-law asking whether it's true that Prof. Tambulasi had died. I hadn't heard yet and I said I would get back to him. Immediately after that call my mum called with the news. I was devastated. I cried on the phone asking her what I was going to tell Winfred. You see. Winfred and Prof. Tambulasi were very good friends. They were together in college and were very good buddies when they started working. He and his wife continued to be our friends, as their children are best friends with ours. The previous night I had told my husband that Prof Tambulasi was at Zomba Central hospital because his oxygen levels were low. My husband said I will call him
tomorrow. You know this disease requires one to rest. Let him rest this evening and tomorrow I will joke with him . Early in the morning Winfred told me
That day was tough. My husband was in the blanket the whole day. He watched part of friend's funeral online because it was beaming on Facebook. He did not drink his medicine and slept most of the time. I hated COVID 19 for taking away somebody close. I prayed for Mrs Tambulasi and the kids and it was painful that we couldn't be there with them because we were also positive. Week 2 was a very bleak one Week 3 We started having brighter, less stressed faces in Week 3. Anazi and auntie Chifundo were okay now. Although they were still isolated in their rooms, we could hear laughs from the helpers' quarters. Cecilia was okay and wanted to get out of her isolation room. My husband's coughing had also improved tremendously. You could still hear it from time to time though. We continued
he really wanted porridge. By this time, I had
exercising every day, drinking the
heard about the news but I didn't want to
concoctions but we reduced the steaming. I
11 | E s s e n t i a l G r a c e M a g a z i n e
would pray to God thanking him for what
develop it. I breathe Linguistics so I started
he had done. I also had more time for my
preparing lecture notes for them too and this
passion for gardening. I would wake up
got me excited. I decided not to get
every morning to tend to my flowers.
frustrated with my insomnia. A major
During this time, I limited my social media groups to only two; my family’s group and the Home Florists and gardening group. I cut down on Facebook and watching news because of the bad reports from all over. I needed to take care of my mental health. My spirits were therefore lifted with something I had passion for and that was gardening. Even when I had no sleep because of my insomnia, I would spend hours researching and learning about different plants and planning for our garden at the plot we are building. Gardening was one of my therapies. During the insomnia hours I also started
milestone also happened as Baby TJ started walking that week. We were over the moon. On day 19, we went for testing again. We were not sure whether we would come back negative because we had heard from friends who also had COVID that this strain was taking long to clear. Indeed, after about 5 days only Anazi was cleared. The rest of us were still positive. It was frustrating. We were tired of being in isolation, not being able to move around freely. This frustration made us determined to ensure that we test negative the next time we went for a test - in 10 days’ time. My husband particularly was on a mission. He ensured we drank all the
slowly getting back
concoctions, even the nasty
to my work. The
ones. Ginger, Cinnamon
first students for the
and honey, artemisia,
Bachelor of Arts in
kamoto, steaming, lemon
Language,
juice every morning, zinc
Communication and
and vitamin c.
Culture were going to be enrolled at the end of March and I
Week 4 That 4th week was
was going to teach
about being eager to get
them Linguistics. I
out. Staying isolated was
was so excited for
tough at this point
this program because
because we were all
as a department we
feeling okay. I needed to
worked really hard to
keep the kids entertained
12 | E s s e n t i a l G r a c e M a g a z i n e
because isolation was also getting to them
danced. It was only auntie Chifundo who
and Ingrid really missed her friends. One day
was still positive and she cried with
I had a picnic with her in our garden and she
frustration when she was told she had to
was excited. In this period, Cecilia came out
wait for another 10 days. We assured her
of her bedroom so she could now help me
that it would be over soon.
with the house work and the children. On day 29 we went to Chancol clinic for the third test. This time we entered the lab like WWE champions coming to claim victory over COVID 19. Ingrid had to do a rapid test because her school had now opened physically and her friends had already started attending classes at school. Her results came out negative. We knew that freedom was coming soon. We (my husband, Cecilia, Auntie Chifundo, and I) did PCR tests and had to wait for a few days for the results. On day 32, my sister came to see us. Ingrid, TJ and I were sitting on the steps on the veranda while she was on the usual steps where visitors would stop. Winfred was in the bedroom but then he came out dancing. I asked him why he was dancing. I thought maybe his paper had been accepted for publication (the things academics are usually happy about). Then he says I am negative! It was a relief; I could feel a weight lifted off my shoulders. I danced too. Then I was like what about the rest of us. He was like you and Cecilia are also negative. Boy did I scream! I ran all over the place screaming and shouting on top of my voice negative
negative negative! We were happy. We 13 | E s s e n t i a l G r a c e M a g a z i n e
That late afternoon I put TJ on my back and took a walk in the neighborhood. It was so quiet; the air was cool and my new found freedom was out there ready to be taken. I didn't know what to do with the freedom. The quietness made me connect with God again, I felt the cool air on my face, spread my arms and said thank you Lord for delivering us from the notorious COVID-19. I thanked God for keeping me sane and I went down the road like a free person (of course with my mask on) and ready to conquer what the world was waiting to offer me.
Let us continue to be vigilant in keping ourselves and our communities safe from COVID 19 .
Remember to have regular check-ups to ensure your over-all health is kept in in good shape. When it all becomes too much, please reach out to those who can offer the right support in your time of need. See the back pages for more resources. 14 | E s s e n t i a l G r a c e M a g a z i n e
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Isolation from friends and family, job loss and death are challenges we’re all facing during these days of COVID-19. You are not alone. COVID-19 is affecting families across the world. To stay connected with your loved ones while practicing physical distancing. It’s important that you support one other during this difficult time, especially if your loved one may be facing a mental health concern. Try using the following tips as suggested on the National Council website 1. Treat the person with respect and dignity. Listen nonjudgmentally, and respect the person’s privacy and confidentiality. 2. Offer consistent emotional support and understanding. In difficult times, we all need additional love and understanding. Remember to be empathetic, compassionate and patient. 3. Have realistic expectations . Accept the person as they are. Tough times can make it harder than usual to do everyday activities like cleaning the house, paying bills or feeding the dog. 4. Give the person hope. Remind your loved one that with time and treatment, they will feel better and there is hope for a more positive future. 5. Provide practical help. Offer help with overwhelming tasks, but be careful not to take over or encourage dependency. For example, offer to bring groceries over. 6. Offer information. Provide information and resources for additional support, including self-help strategies and professional help. Source: www.thenationalcouncil.org 16 | E s s e n t i a l G r a c e M a g a z i n e
The past week was Mental Health Awareness week 2021. This year's theme was all about how nature can improve your mental health and the importance of being able to #ConnectWithNature.
protecting our mental health, and preventing distress. Nature is so central to our psychological and emotional health, that it’s almost impossible to realise good mental health for all without a greater connection to the natural world. For most of human history, we lived as part of nature. It is only in the last five generations that so many of us have lived and worked in a context that is largely separated from nature. And it is only since a 1960s study in the US found that patients who were treated in hospitals with a view of nature recovered faster, that science has started to unpack the extraordinary health benefits. During Mental Health Awareness Week 2021, our organisation will pull together the evidence that demonstrates the powerful benefits of nature for our mental health. We will look at nature’s unique ability to not only bring consolation in times of stress, but also increase our creativity, empathy and a sense of wonder. It turns out that it is not just being in nature but how we open ourselves up and interact with nature that counts. We will show that even small contacts with nature can reduce feelings of social isolation and be effective in 17 | E s s e n t i a l G r a c e M a g a z i n e
Despite this, many of us are not accessing or benefitting from nature. Teenagers in particular appear to be less connected with nature and around 13% of UK households have no access to a garden. We want to challenge the disparities in who is and who isn’t able to experience nature. Nature is not a luxury. It is a resource that must be available for everyone to enjoy - as basic as having access to clean water or a safe roof over our heads.
We have two clear aims. Firstly, to inspire more people to connect with nature in new ways, noticing the impact that this connection can have for their mental health. Secondly, to convince decision makers at all levels that access to and quality of nature is a mental health and social justice issue as well as an environmental one.
2021 is going be a huge year for nature: a new Environment Bill will go through the UK Parliament which will shape the natural world for generations to
come. The UK will host the G7 nations where creating a greener future will be a key priority and a historic international UN Climate Change Conference of the Parties (COP26) will be hosted in Glasgow in November.
Experience nature: take time to recognise and grow your connection with nature during the week. Take a moment to notice and celebrate nature in your daily life. You might be surprised by what you notice!
Share nature: Take a photo, video or sound recording and share the connections
What you can do? Stories are the best tools we have to influence change. Unless we can demonstrate nature’s role in bringing solace and joy to our lives, it will remain under-valued and under-utilised. We want to hear your stories of how nature has supported your mental health. This might be as a simple as tending to a house plant, listening to the birds, touching the bark of trees, smelling flowers or writing a poem about our favourite nature spot.
Whatever it is for you, we invite you to #ConnectWithNature and share what this means for you.
you’ve made during the week, to inspire others. Join the discussion on how you’re connecting with nature by using the hashtags #ConnectWithNature
#MentalHealthAwarenessWeek Talk about nature: use our tips, school packs, research and policy guides to discuss in your family, school, workplace and community how you can help encourage people to find new ways to connect with
nature in your local environment. For more information about this year’s Mental Health Awareness Week visit www.mentalhealth.org.uk/mhaw or join the conversation on social media using #ConnectWithNature and
#MentalHealthAwarenessWeek Source: www.mentalhealth.org.uk
A view of Hora Mountain, asseen from the Mbelwa Farm Institute Dam, Hora. Malawi. 18 | E s s e n t i a l G r a c e M a g a z i n e
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“And into the forest I go, to lose my mind and find my soul.” John Muir
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The month of May being Mental Health Awareness month, we get to know two ladies who are working towards furthering their studies in counselling and mental health. Emma Stadele and Morgan Haviland are Master’s students at the University of Denver, USA. As part of the requirements for their program, they have been conducting mental health themed presentations via Zoom to the Malawian public in the month of April. The presentations have been informative and have brought different people who are interested in mental health related topics together. Hello Readers! My name is Morgan Haviland. I am a current Master’s Student at the University of Denver in the International Disaster Psychology and Global Mental Health program. I will be graduating in June and am looking forward to my next adventure. I am in the process of moving from Denver to Washington, D.C.. I interned at a community mental health center called Maria Droste, where I did counseling with clients of many ages with different mental health challenges. I am currently working for the National Network for Immigrant and Refugee Rights (NNIRR). I have also been busy with my virtual internship with Julie Soko at the Haven Counselling and Consultancy Center, Malawi. My partner Emma and I have been facilitating conversation around mental health topics locally and globally.
I have had an interest in mental health and creative arts from a young age. My interest in this work has evolved from my own personal experiences as well. While in college, I gained an Art Therapy and Psychology degree but was uncertain about how to continue with my education. After graduating, I worked for a non-profit outpatient center for individuals on the Autism Spectrum. This work was both challenging and rewarding. I learned a lot about myself and working with clients who had Autism Spectrum Disorder during my time in the 21 | E s s e n t i a l G r a c e M a g a z i n e
behavioral health field. After a few years I decided I wanted to expand my knowledge and ability to serve diverse populations. This led me on my journey to discover the International Disaster Psychology program at the University of Denver. I was drawn into trauma work with the global mental health focus and extremely interested in clinical work. As I have continued in this field I have also been interested in looking at mental health through a social justice perspective and a systems lens to learn how this can impact communities. I have a passion for de-stigmatizing mental health. This motivates me to be there for others and promote awareness to decrease feelings of isolation, guilt, and shame. I, along with others in my life have struggled with mental health challenges over the years and having conversations about our experiences has been such a powerful way to support wellbeing. I have really been interested in understanding how mental health is perceived and discussed in other countries and gaining perspectives and knowledge outside of my own experience has been an important piece of this work. Advocating for mental health awareness and searching to find meaning and understanding in others experiences motivates me to continue this work.
Being out in nature has been such an important part of my self-care. Going on hikes and sitting by bodies of water have helped me feel restored and calm after difficult times. My mom and I used to go for walks in the parks by our home and she would share how the smell of the trees and grass and listening to the wind and the water from the stream made her feel happy and comfortable. For many, connecting with nature can be a therapeutic experience. In some cultures, connection to the earth is extremely important to their belief systems. Nature therapy stems from the beliefs of the benefits of connecting with nature. Some mental health practitioners have included nature therapy activities and techniques into their practices. I am interested in learning more about these processes, since I have found nature beneficial to my own wellbeing. I believe that everyone is an expert in their own experience and no one is going to respond the same way to a situation that impacts them, such as a trauma. However, any one is vulnerable to experiencing mental health struggles. My hope is that anyone who may be having a difficult time realizes that they are not alone and can access resources that are available to them (see the back pages of this magazine).
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I would like to say thank you to everyone who attended our first two presentations. Your reflections, insights, and input throughout the discussions were very much appreciated and valued. Thank you for welcoming us and sharing your time and space with us to have these important conversations.
Hello! My name is Emma Stadele I am a Master’s Student at The University of Denver. I am studying International Disaster Psychology and Global Mental Health. During my time in this program, I have had multiple internships including the Trauma and Disaster Recovery Clinic, Combat Human Trafficking, and currently I intern a Judi’s House. Judi’s House is a childhood grief and loss center in Denver, CO. I provide grief counseling for individuals, families, and groups. I am also working virtually with Julie Soko to facilitate discussion about mental health in Malawi and globally. Before going back to graduate school, I worked for a global NGO and traveled internationally. During this time, I was able to see how other places in the world experienced mental health. While in India I lived with a host family in a small town in Dharamshala. My host family was from Tibet and had traveled
across the Himalayas when the Dalai Lama had fled from China. My host father was four years old at the time he left China. He talked about how many Tibetain people self-immolate as a form of protest. He spoke about how he is no longer a
man of any country and that watching his language, culture, and nomadic home disappear has been incredibly difficult on his mental health and the mental health of all displaced people. This community has healed together through story-telling and continuing to practice rituals and traditions that are Tibetian. It was amazing to see how a community could come together over a collective trauma. Hearing stories of displacement from this Tibetain community has been one reason I
decided to work towards a degree in Global Mental Health. 23 | E s s e n t i a l G r a c e M a g a z i n e
My passion for this work comes from holding space for others to share their story. It is powerful to be able to share difficult experiences and to be heard. Personally, I have experienced the death of my mother. This was an incredibly difficult experience and one that made me feel alone in my grief. It was hard to
find resources or support. The work I do now allows me to make sure my clients are not alone in their grief. That they have the tools and understanding to move forward with grief. Grief is something everyone will experience. It is global and it can look incredibly different. It can be a death loss, a loss of a community or home, grief stemming from racial trauma or refugee status. I am driven by the
fact that although we all come from different places and our experiences are vast, we are all connected in our grief. I love nature. I grew up in a small mountain town in Colorado. My family taught me the joys of skiing in the winter, hiking in the summer, and immersing myself in the nature around me. It is grounding for me to go outside. My favorite
pastime is running. I have run 8 marathons and many other races. I find my peace in being able to somatically heal and process during my runs. When I work internationally, I use running as a way to get to know the country. This has taken
me through busy Tokyo streets and rural Indonseian farms. As a mental health provider, being able to spend time in nature has been incredibly healing. It allows me to decompress after hearing trauma narratives. Covid-19 has created a collective experience of trauma. Globally, we have all experienced it. As Morgan mentioned above although we are all experiencing the pandemic all of our experiences will be unique. This pandemic could have
added additional weight to our experience. One thing that has become evident during this time is the disparities that communities and individuals are experiencing. This includes loss of income, isolation, limited community support,
grief and secondary grief, mental illness, and so much more. Our discussions with the Malawi community have showcased how these experiences are global but are experienced in different ways. These conversations have highlighted how we are all our own experts in our experience of the world.
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Emma and Morgan making leaf crowns
Hiking in Ricky Mountain National Park
Please join us on the 24th of May at 5pm for a presentation about Gender Based Violence (GBV). GBV is a prevalent issue across the globe. It has deep impacts on communities and can be difficult to discuss. Globally, GBV impacts women and girls at high rates, however it can also impact anyone of any gender. During the presentation we will have a discussion about prevention and response and will include details of the issues globally as well as within Malawi. We are hoping to create a safe space to facilitate conversation about the impacts of Gender Based Violence and what is currently being done to address it. For details on the meeting, Zoom Id and password, please contact Julie Soko through essentialgrace@zoho.com or Whatsapp through +265 0995 14 72 90 More details can be found on the poster in our resources section.
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Visit your doctor Annual check-ups are an absolute must for maintaining good health. If you haven't had a physical in a while, contact your doctor and book an appointment. Yes, even if you're feeling great. Analyse your diet Check your eating habits to make sure you're getting the recommended daily allotment of nutrients. It's easy to slip into an unhealthy eating routine. Make National Women's Health Week a time to adjust your diet. Join the gym Join your local gym and establish a regular workout routine. Better yet, if you have the resources, hire a personal trainer who will keep you honest. What About Health and Happiness: 5 Strategies for Women Lose the stress Long-term stress can lead to serious health problems. Women are also more likely to develop depression and anxiety Put a cap on calcium There's a limit. If you're under 50, try for 1,000 mg per day. Over 50? Push it up to 1,200 mg. Calcium-rich foods include milk, salmon, and almonds. Pap test
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Check for cervical cancer every three years if you're over 21. If you are 30-65, you can get both Pap and HPV tests every five years. Birth control benefits Studies show the Pill can lower the risk of uterine and ovarian cancer as well as regulate your cycle. Stop fearing (all) fats Fats aren't necessarily detrimental to your health. Those that come from avocados, nuts, seeds, and fatty fish are generally ok. WHY NATIONAL WOMEN'S HEALTH WEEK IS IMPORTANT Happiness starts with good health Healthy women have more energy to get through the day and approach life with more hope and optimism. They are less stressed and experience lower levels of anxiety. Use National Women's Health Week as a reminder to breathe. Kids need their moms For moms, living a healthier lifestyle and taking preventative measures means they'll be around longer for their kids. Also, kids tend to adopt their parents' habits; healthy moms are likely to have healthier kids. Good health is infectious When friends and family see how happy you are by living a healthier lifestyle, they'll want a piece of that happiness pie. Living and eating well shows others that they can do it too. Source: www.nationaltoday.com 29 | E s s e n t i a l G r a c e M a g a z i n e
By Steveria Kadangwe 28th May is International Day of Action for Women’s Health. On this day, focus is on sexual, reproductive and other women’s health rights due to the global increase in violation and injustice against women. Women’s health refers to patient care that focuses on prevention, diagnosis and treatment of conditions that affect a woman’s physical and emotional wellbeing. The distinct focus on women’s health arises due to the issues that affect women specifically, for example, contracting a sexually transmitted infection can cause complications in pregnancy and childbirth, or even lead to infertility due to the complex nature of women’s reproductive systems. This is a call to action for women. We need to take care of ourselves and take appropriate measures including regular health checks especially on:
Female cancers like breast and ovarian cancers . In addition, lung cancer has now become a significant cause of death amongst women, and therefore we need to do pap smears, mammograms and other health checks as a preventative measure. Nowadays, cancer is treatable if detected early and preventative measures can be taken through early screenings.
Menopause and hormone therapy. In our culture we generally are silent on this topic yet it is a reality for all women, just like menstruation is as well. We need to educate ourselves about how to process this stage of life and how to maintain our health through it.
Osteoporosis is a disease where bone strength weakens with age and becomes susceptible to fractures. It can develop with the advancement of age and can be genetic. 30 | E s s e n t i a l G r a c e M a g a z i n e
Although there is no cure, treatments are available to slow or stop bone damage and improve bone density.
Sexual health is another key area. Regular gynecological check-ups that include birth control, therapy to help with sexual issues, pelvic exams, breast exams, pap smears and screening for sexually transmitted infections should be a regular part of annual medical checks to ensure that appropriate action is taken early. There are many other gynecological and reproductive health services which can also help deal with various conditions like premenstrual syndrome (PMS), fibroids, abnormal periods and ovarian cysts. Women’s health
issues also look at pregnancy and childbirth . Prenatal care is critical in pregnancy as it makes it possible to identify and mitigate any issues with the unborn child. Planning for pregnancy and birth control as well as understanding of any medical conditions is important to
effectively support women of childbearing age.
health as they affect a significant number of women.
In addition, once pregnant, support is needed for prenatal care, delivery and postnatal care. High risk pregnancies also require specialized care to preserve the life of both the mother and the child and once a child is born, nursing and breast-feeding care is also needed. Assessment of fertility issues as well as access to counselling services if unable to conceive or after having experienced a miscarriage or infant death are important factors of women’s
Women should therefore go through screenings and see specialists once a year to mitigate and prevent some of these issues that affect them.
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Exercise is also an important factor in prevention of non-communicable diseases like hypertension and diabetes as well as heart disease. And one does not need fancy equipment – a thirty minute walk every day can make a huge difference to a woman’s health.
Nurturing Habits that Nurture You Prepare your own food: busy working schedules and travelling a lot makes it difficult to prepare food at home. Its too easy to just get some breakfast from the mandasi seller who comes to the office everyday, the lady who sells delicous food from her car boot at lunch, and even the chiwaya by the side of the road. Yet, it is very possible to eat healthy food that you have cooked with ingredients you have chosen and prepared yourself. The best trick is to plan beforehand. A single day devoted to cooking and storing your food will save hours of your time during the week, and prevent sugar cravings or reaching for an unhealthy snack. Try to cook large batches of food every Sunday afternoon, packing containers for each day you will be away from home. This can include fruits, dried nuts, baked treats, salads, and proper meals that you can simply grab as you head out on a busy day. Saving time and money, as well as unpleasant food poisoning imcidents.
Cherish your skin: as your largest organ and your first defence against germs and diseases, protecting and nourishing your skin should be your highest priority. That is why self-care tips for women focusing on the skin don’t merely gloss over your largest organ’s purpose, they entail all the essential advice you can use to improve more than appearance. You can boost the health of your skin through proper nutrition, hydration, and good quality sleep, coupled with wholesome products that help your skin to thrive. Cleansing and moisturizing with natural products first thing in the morning and before bed is vital for your skin health and the simplest way to form a habit out of such choices. Keep an eye on your emotions: Your self-care routine should not end with your physical wellbeing; ensure that you have a healthy way to process your thoughts and emotions . You may have your own way of doing this, be it through prayer, talking with someone, journaling, therapy, sports/exercise, and many other healthy emotional and spiritual outlets. Avoid the misconception that emotions are those irritating parts of yourself that should be ignored, suppresssed or feared. As a human being, you were given emotions for a reason, it is your job to learn them, understand them, mangae them, and work with them in order to have a fulfilling and better quality of life. Hydrate: it is important to note that most of the research that led to the standard level of hydration in human beings is based on tests involving males. The recommended daily water level in women depends on factors that are not relevant in males, for example when a woman's estrogen and progesterone levels are high (during the luteal, or premenstrual, phase of her cycle), she loses around 8 percent of plasma volume—the watery part of the blood. The high progesterone also causes a resting rise in core body temperature of about 0.9°F, which can shorten the time it takes her to fatigue (and decrease her heat tolerance). Sodium levels are also key, because that's what helps transport water into the blood, but those elevated progesterone levels make this harder: Progesterone fights for the same receptors as aldosterone (the hormone responsible for excreting sodium), which increases the amount of sodium your body kicks out.. And if you're on the Pill or other hormonal birth control? The estrogen and progesterone in your system can be as much as six to eight times higher. All this measn is that females may naturally require much more fluids than males.
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The theme for this year’s Mental Health Awareness Month is focused on Nature and its positive qualities on mental health. The following article by John Folk-Williams on the therapuetic practice of Ecotherapy alos know as Nature Therapy, helps to expalin just how we can benefit from nature even through the structured medium of psychotherapy. Ecotherapy is more than a walk in the woods or watching a beautiful sunset. It’s an emerging form of treatment that can help with healing depression. It aims at restoring the connection to the natural world that is usually limited to high-speed glimpses of windshield scenery. Reconnecting to the literal earthly world is an important part of wellness, but reading a book on ecotherapy seemed a little strange. I guess we’ve so lost the natural connection that it’s now a treatment rather than a part of everyday life. I’m reminded that even sunshine has become a form of treatment. Make sure to get your daily dose of 20 minutes to keep your inner lights on. Lack of connection to people, places, emotions – pretty much anything – is a hallmark of severe depression, and multiple therapies are usually necessary to help get a depressed person out of a world of gray sameness. Awakening the feelings and senses by participating in the natural world can be a powerful way to begin this process. That doesn’t have to mean heading off to forests and mountains. A few city trees and a strip of urban canyon sky can do the trick. That’s about what I could see out my fifth-floor walk-up in New York years ago. The main thing is to stop and let a living thing get into your senses and mind. Like everything else these days, there are MRI scans and neurobiology experiments about areas of the brain involved in the 34 | E s s e n t i a l G r a c e M a g a z i n e
perception of natural things. Scientists who study ecopsychology believe there’s a benefit to mindful responsiveness to nature in the form of enhanced growth of nerve cells and neuron circuits – the neuroplasticity concept. In my purely subjective understanding, I’ve always felt a strong response to the places I’ve lived in. I have a need to reach into those spaces to feel their influence and to let them work on me. It’s partly a need to feel that I belong where I am but even more a desire to get close to the natural as well as the built setting. I look especially for any bit of terrain that preserves the character of the place as it was before human construction changed it. It’s all too easy to lose touch, not only when depressed but also when overly absorbed by work. The book, Ecotherapy: Healing with Nature in Mind (edited by Linda Buzzell and Craig Chalquist), is especially interesting because it brings together essays on psychological, spiritual, social and political dimensions of restoring the human relationship to nature. The “nature” discussed here and in many recent books and articles is not a single thing, but includes the flows of life, even in lands changed drastically by human cultivation. Entering wildland, rural areas of farm and range, or gardens covers many forms of healing experience.
Before there can be healing, though, there has to be an openness to the sensations of each place, a relaxing of mind, a different awareness of one’s own physical presence. As Jim Nollman puts it in Why We Garden, this is not something we are born with. It evolves as we have more experience of different places and participate by getting to know them by gardening or hiking or living in them. It includes the perceptions, “a touch of spirituality” and perhaps the gut feeling that we want to put down roots in a certain place. It’s hard to imagine a more dramatic contrast of experience than that between remote wildlands of vast extent and the backyard garden. Yet both in their own ways can awaken mind, feeling, body and soul to the sense, relationship and sustaining power of the natural world. The experience of wilderness is that of participating in and responding to a power of nature far greater than anything in our normal scale of living. It is a reminder of a vaster order in life in which we have a place but which we do not control completely. For me, at least, part of the experience is the hard work of getting there, hiking with a backpack for miles. That’s a sort of boot camp to purge and sweat out the stress and preoccupations of a mind-centered self, full of tension, worry and depression. The purging relaxes me and brings back the ability to be surprised. It opens the senses to awareness and awe in the presence of forces so much greater than the plans of human minds. It changes perspective about what’s important and slows down time and inner rhythm. Healing, for me, is almost incidental to
such deep changes of perception, feeling and thought. Experience of nature at the small scale of the garden is all about participating in a different way, through the daily, hands-inthe dirt work of digging, planting, weeding, watering, composting and a dozen other jobs. It’s about watching closely the daily changes of weather, the influence of heat and cold, rain and drought, the content of the soil and what it can grow. The sense of time turns to seasons and cycles of growth, the opening of blossoms, the growth of fruit and decay. All around are the presences of living, growing things that instill a close responsiveness to their needs. Gardening adds to who we are as we concentrate thought, touch and all our senses on working with the natural processes unfolding before us. Of course, it’s possible to heal in the presence of nature without quite so much labor. Walking into a garden or seeing mountains and canyons at a distance evoke two kinds of responses in me. One is the feeling of beauty and balance I get in the presence of great art, a restorative harmony that fills my being. Allied with that is a kind of blending into what I see in a way I think of as spiritual. I can’t get it very well into words because the experience starts in a part of me that precedes words and thinking. It is the stuff that words and ideas try to capture but never succeed at expressing. Words like transcendence, transformation, vision come to mind. Whatever the experience should be called, it’s often overwhelming, and it’s always healing. Source: www.mentalhelpnet.com
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If you’re committed to personal development, it's likely you’d benefit from therapy even if you have a well-developed mental wellbeing toolkit. Therapists can help us develop our mental resilience for future challenges, cultivate happiness, and generally help us become the best version of ourselves. If you’re experiencing any of the following situations, therapy may be especially beneficial: Your thoughts, feelings, or behaviours are affecting your quality of life (e.g., you’re not sleeping well, you’re using unhealthy coping behaviours, or you’re avoiding things you usually like doing) You feel as though your poor mental wellbeing is starting to affect your relationships with your friends or family Your friends or family members have told you they’re concerned about you. 37 | E s s e n t i a l G r a c e M a g a z i n e
You have a variety of physical complaints such as headaches, digestive issues, breathing difficulties, muscle tension, fatigue, or generally feeling run down more than usual. You feel as though you're at risk of exhaustion or burnout. Improving your performance quickly could help you meet professional goals (e.g., your levels of mental distress are affecting your performance at work, or you’re an entrepreneur)
A therapy session typically lasts between 50 minutes and an hour. At the start of therapy, the therapist should ask you about your reasons for seeking therapy. In your first few sessions, you’ll probably do most of the talking, as the therapist will be asking you questions to determine your personal needs and the appropriate therapeutic approach. You and your therapist should agree on: What you expect from one another, Your commitment to the therapy, How to end the therapy. Therapy can be one-to-one or group-based. Sometimes therapists use a combination of the two. The duration of therapy varies depending on the type of therapy and the personal needs of the client. In our next issue we will explore what qualities you need to look for in a therapist.
There are quiet a few trained and qualified therapists in Malawi who are available through face to face and online mediums. Be sure to learn more on what therapy is, what you can expect from it, and why you may need it through our publications found on the www.issuu.com/essentailgrace website Our resources section has contact details of mental health workers across Malawi. The list is not exhaustive, if you are a mental health worker or know of one who should be added on to this list; please get in touch through the details provided on the poster.
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By Steveria Kadangwe
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My name is Tawonga. I am a
A highly sensitive person is someone who
Psychotherapist and I am married with two
has acute physical, mental and emotional
sons aged 15 and 7. I am an online therapist
responses to external (social/environmental)
and I live in Togo where I joined my
or internal (intrapersonal) stimuli. Although
husband in 2016. I am passionate about
it is not a mental health disorder, it is a trait
mental health. I have not specialised yet but
that affects the way someone interacts or
I have an affinity to family therapy and I am
deals with the world in a nutshell. The term
passionate especially about adolescents and
Highly Sensitive Person was first referred to
individuals who are different/or labelled
as such in the 1990s by Psychologists Elaine
difficult, the lonely and misunderstood
and Arthur Aron.
individual. Why adolescents in particular? In my opinion, I feel society tends to pay more attention to babies and younger children then to adults but kind of ignore teenagers or become combatant towards/with them despite the fact that the teen years can be extremely turbulent and they seem to not need affection and attention, they still do even more so.
We spend so much time observing other people but we should also observe ourselves and be introspective. Self-study comes out of paying attention to what people say about us or respond to us. We start to understand why things are triggers and why we respond a certain way. For example, for myself. I did some research to understand
The other thing I am passionate about is
myself as well as my children and in the
creating awareness about a personality trait
process of doing so I stumbled on
which is called Highly Sensitive. I developed
information and connected with people
this passion recently when I was doing some
experiencing life the way I do, which led me
self-awareness work. I was observing myself
to understand myself as a highly sensitive
and certain aspects of my personality that I
individual. I did personality assessments as
could not quite explain or understand and
well, one of which was a John Maxwell
why I responded to things or situations a
personality assessment, and when I read it, it
certain way and came to understand that I
clearly revealed certain things about myself
am a Highly Sensitive Individual.
and why I respond in certain ways and what triggers me. When I knew I was highly sensitive and learnt there are other people
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who are the same, my perspective to life
I also have clients from different parts of the
completely changed. Getting to know my
world with different time zones. They can
personality has also helped me to know
leave voice notes and I respond with voice
what works for me in every aspect of my
notes as well. The session feels more relaxed
life including enriching my techniques of
and more authentic. Videos calls can be a
providing therapy.
little challenging, so normally I use voice calls/notes unless my client requests such, which has not happened yet.
It has increased my scope and my reach. I have evolved a lot positively in the way that I do therapy. My clients are not only
We need to create more awareness. There
from Togo but I have clients from all over
are a lot of misconceptions about what
the world, some are even from Malawi. This
therapy is and people don’t understand
may not have been possible during the times
what it is. As Therapists I feel we should
when I was doing face to face sessions.
continue to endeavor to tailor therapy to the Malawian context rather that adapting wholesale the western concepts that are
It is different but the principals remain the same – the way the sessions are conducted is different in that their particularly tailored to the individual also based on what media platform is easily accessible to the client. I find that it is can be better option for some. Face to face sessions can be intimidating and distracting e.g., posture, dressing etc. These elements are not there online. When I am doing online therapy, I try to find a time that is convenient and depending on what is comfortable with the client we may use social media platforms such as WhatsApp, Instagram or Zoom. I feel online therapy can be a medium used to increase accessibility to therapy. 41 | E s s e n t i a l G r a c e M a g a z i n e
learnt in school. In addition, therapy has evolved. As Therapists we need to get in touch with what is happening in other places and evolve in our practice accordingly, while adapting it to the cultural context. Another area is also to understand highly sensitive people in the communities. There are many people who don’t know that they are highly sensitive and they get mistreated and are not supported because even they themselves do not know and some therapists are not aware of this personality. This causes challenges with coping with different situations and misunderstanding. There are children and adults who are misunderstood and mistreated because no
one understands them. By getting to know
talk to them, listen to them, and find out
that there is a community of people who
what they are doing. They should be
are like me, it has helped me to gain
comfortable to tell us anything. Our
understanding. Parents need to be aware so
conversations should not always be solemn,
that they can effectively support their highly
sit down conversations where we are
sensitive children, and individuals who are
lecturing them. This is something that should
highly sensitive also need to know how to
be developed from childhood and should
deal with it.
not be lost in adolescence. We should not believe others before our children, but this is difficult culturally and something that we as parents need to work on. Conscious
I feel adolescents are a group that can be
parenting is an approach propagated by Dr
easily forgotten or not attended to – we talk
Shefali Tsabary who is a psychologist. This
about them as a group not as individuals.
approach changes our parenting to make us
We act like adolescents can take care of
awakened and conscious in the way we
themselves yet they also have needs that
interact with our children.
need to be attended to. Even in schools, adolescents are rowdy and have problematic behaviours and so they are considered a pain instead of paying attention to their needs and checking in on them to understand what is going on in their lives – paying attention to them, listening to them rather than focusing on how they are causing pain. Many of us have an attitude where we listen to adults more than the child. When an adult comes and tell us something about our child, instead of asking the child, we yell or berate them, or even given them unwanted advice and talk down to them. We need to
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