November Issue of Essential Grace Magazine

Essential Grace Magazine November 2020 Vol. 1 Issue No. 4 1|Essential Grace Magazine

www.prophetandtools.com 2|Essential Grace Magazine

Cover feature Our cover feature this month is of a talented producer and sound engineer based in Blantyre City, Malawi.

Mr. Jabay Nkhwazi has become the popular choice when it comes to high quality sound and professionalism. He is a singer, songwriter, and musician.

Nkhwazi in his studio. Chichiri, Blantyre.

He is our Face of Movember for this Movember issue because of his long term commitment to his beard, which he has been keeping for some years now. We caught up with him to learn more about the story behind it.

How long have you been keeping the full bearded style?

I started growing my beard fully three or four years ago. As I got older I noticed that my hairline had started to fade and I knew that the next thing would be to go completely bald. Luckily I was blessed with good beard genes so I kept the beard as a way to cope with my hair loss. My wife who was my girlfriend at the time also liked the beard look and she really encouraged me to keep it.

What is your beard care routine?

I don’t have a serious beard routine. I just use coconut oil here and there to give my beard a shine.

Have you heard of the current beard keeping movements such as Movember and No Shave November?

I don’t know much about the origins because by the time full beards became a trend, I was already a beard keeping guy, so I didn’t pay much attention to it.

Tell us a little bit about your work I am a multimedia consultant. Basically, this means that I work on building brands for organisations and then help them with developing and creating media content such as radio and television adverts. I own a recording studio within Blantyre where most of my creativity in production and sound engineering happens. Although I love my creative space in the studio, it does not limit my work because I do a lot of engineering in live sound environments.

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Recording of Apostle Chitheka’s album. 2019, Blantyre.

Contact Nkhwazi for more information on bookings or consultations: @jabaymusic – Instagram @jabay – Facebook Email: jabaynkhwazi@gmail.com

Read more about Movember and No Shave November in the article by Steveria Kadangwe on page 21.

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We join the world wide fight against stigma, judgement and shaming of people with mental illness.

Our stories aim to normalize talking about mental illness, about challenges and problems we face as human beings.

We also promote local therapists and mental health workers that are trained and ready to help.

We explore nutrition for holistic health, and alternative remedies for common ailments, as well as habits that help in managing chronic illness.

We will be exploring local (Malawian) remedies for boosting mental and physical health, uncovering resources that are readily available for use in our surroundings.

Holistic wellness is a particular passion of ours. We aim to promote personal growth, awareness, and health in your mind, heart, and spirit.

Our Summer issues will look into self-care in more detail, particularly as it is towards the end of a difficult and draining year.

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Dear Reader Welcome to the fourth edition of the magazine!

I am always excited when publication day comes around. I will admit that the work that goes into producing this magazine can become a bit much. However, it can’t beat the feeling of giving you fresh content at the end of every month.

On that note, I should mention here that starting from January 2021, the magazine is going to be going through a revamp in several areas. As we are growing and adapting to our growing diverse readership, we will be making changes to suit the needs of people who love the magazine both online and through the printed version. I will keep you informed on these developments as we go along.

The month of November is known for a number of health initiatives and awareness drives around the world. We have focused on two of these; International Diabetes Day which falls on the 14th of November, and Movember or No Shave November. Both of these themes focus on health and in the raising of public awareness.

Movember, as you will read in our article on page 21, aims to promote discussion and awareness around prostate cancer testing and treatment through beard and moustache related themes. While No Shave November looks at promoting men’s health in general through keeping all types of hair not only on the face.

Cancer and diabetes are one of the more commonly occurring conditions in many countries around the world. I strongly believe that we can never have too many initiatives such as these to teach and educate the public on crucial health issues. I encourage all men out there sporting groomed facial hair to look beyond the full beards and moustaches that have become a fashion statement these days and focus on how you can use them to get involved in fighting ignorance on men’s health issues, early screening of cancer, diabetes, and access to efficient healthcare in Malawi.

Lastly, I join the country, the Khondowe and Mlenga families, and the Think Pink Malawi family in wishing Blandina Khondowe a peaceful rest. She fought a good fight in paving the way for others to follow in the fight against breast/and other types of cancer in Malawi.

Thank you for your readership, enjoy!

Julie Soko Managing Editor Essential Grace Magazine essentialgrace@zoho.com / @essentialgracemagazine2020 6|Essential Grace Magazine

Meet the team Julie Soko, Managing Editor

Special Thanks to: Mtendere Kishindo: Sub-Editor Naomi Msusa: Editorial Assistant Art and Design Thandi Soko De-Jong: Editorial Assistant Contributors Thandi Soko-De Jong, Naomi Msusa, Steveria Kadangwe, Ross Cooper, Pamela Roller, Juan Carlo.

Essential Grace Magazine is a registered publication focusing on promoting mental health and wellness in Malawi and beyond.

Contact us for information at 0991 938 203 Comments and feedback on any of our articles or contributors can be addressed to essentialgrace@zoho.com or through the contributors personal contact information.

Our postal address is P.O. Box 323, Zomba, Malawi

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In this Issue • Mental health section o Get to know your editors and read their Covid 19 stories o Winding down the year o How to take care of your mental health • Monthly theme section o Movember o Diabetes awareness • Health and wellness section o The benefits of massage for general wellbeing o Herbal remedies to improve diabetic conditions • Blues news o Words and emotional well-being o Social media and mental wellbeing • Resources section 8|Essential Grace Magazine

Mental Health Section…

This month, we introduce two of our editorial team. Learn a bit more about us, our lives, careers, and experiences of COVID 19 in 2020.

Thandi Soko-De Jong – page 10 Naomi Msusa – page 13 We will explore ways to wind down in what has been a difficult year across the globe Winding Down – page 15 How to look after yourself after the stress of COVID-19 – page 19

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My name is Thandi Soko-de Jong.

Photo credit: Amfion Fotografie

I am an editorial assistant for Essential Grace Magazine. I live and work in the Netherlands with my husband who is an ordained pastor in the Protestant Church of the Netherlands. We have a daughter who has just started kindergarten this year. I am currently a PhD student in Theology. My academic background includes Biblical Studies and Mass Communications (African Bible College); Theology and Development (University of KwaZulu-Natal); African Studies (African Studies Centre, Leiden University); and Intercultural Theology (Protestant Theological University). I am employed as a trainee research assistant at the university where I am currently pursuing my PhD.

This is my COVID 19 Story I was in the Netherlands when the COVID-19 pandemic started. I remember thinking about it as a pandemic that was far away, in China. Later, when Italy began reporting a rise in cases I still thought it was something far away from me. Looking back, I was very naĂŻve because I continued my usual routines such as my two -and-a half hour commute by train to work and back. In March, I travelled to a country in East Africa for a conference. I remember there was so much space in the airports and planes.

Some elderly people were wearing masks. At the destination, airport staff all wore masks and measured our temperatures as we filed in. In retrospect, I am not surprised to note how that country is doing relatively well in its handling of the epidemic. They introduced strict measures early. On our second day of the conference, that country cancelled all international conferences. When I returned to the Netherlands, the plane was almost empty. Only a few trains were operating from the Dutch airport. There were posters giving information about social distancing and washing hands. More people were beginning to wear masks. That same weekend the Netherlands went into partial lockdown. In September, 2020, we entered into our second partial lockdown.

In the offset, COVID – 19’s impact was very heavy. A partial lockdown means that essential services are available such as supermarkets, and hospitals, while schools, libraries, restaurants and other such establishments remain closed. Social distancing and washing hands or sanitizing are enforced. The first partial lockdown saw only 10 | E s s e n t i a l G r a c e M a g a z i n e

essential workers sending their children to school, going to work and using public transport. My husband was among the essential workers. He conducted a funeral service and tried to implement other socially distanced initiatives. Eventually, more of his work moved online. We are both fortunate to continue our work from home. It was a challenge at first because we had to help our daughter keep up with the lessons her teacher regularly emailed.

Emotionally we each coped differently. The change was so abrupt. We live far from all our family members so the weeks at home were really hard on all of us. I remember my daughter would stand at the window to wave at strangers, especially little children playing outside. We had to remind her that we could not let her out because it was dangerous. At the time, scientists had not discovered that children were not among the high transmission risk groups. My husband spent a lot of time keeping up with his fellow pastors at the church and keeping in touch with church members. I spent a lot of time either listening to the news, studying, working or keeping in touch with friends and family. Most of the time I obsessed and worried that not enough people were wearing masks. I washed my hands compulsively, washed all groceries or sat them in the sun for a few hours. We washed all the floors and were very careful every time we left the house.

A lot of Malawians were focused on general elections at the time so it was hard to share with friends and family what I was going through. I felt like I was dampening their spirits. Eventually, I decided to share more with other friends who live on this side of the world. This helped a lot, it also helped that all the talk about general elections in Malawi provided me with a form of escapism. I streamed Malawian radio stations daily and was up-to-date on all the news. As a family, we watched the swearing-in ceremony and the 6th July celebrations at Kamuzu Barracks live online.

Some of the silver linings and opportunities that came with this situation were that I began talk therapy with an old friend who is a psychotherapist. I had grabbed my chance when she advertised on social media that she was available to help people who were struggling to cope with life in a pandemic. We meet virtually and have had sessions almost every week for several months. These sessions have built my resilience tremendously. I still struggle but I am in a much better place. I have adapted my routines and I pay better attention to forming better habits and thought patterns. One example of how this resilience has helped me is in the way it helped me navigate through some difficult news shared with me by friends. They went through big life changes and I was failing to process all the impact those changes had on our friendship. I was able to stop and take a step back and make some important decisions like allowing myself to learn from them about their life changes. I also bought plenty of new books to deepen my understanding of the topics they raised.

All in all, the pandemic has changed all our lives in different ways. Malawi is among the few countries that have shown the world how to control the pandemic effectively.

There are far fewer effects of the pandemic in Malawi than where I live. I am grateful 11 | E s s e n t i a l G r a c e M a g a z i n e

for that and hope more countries will use testing in combination with strict contact tracing and self-quarantining more. Where I am, some people have been shying away from contact tracing and this has had a very bad impact. More people are now aware of its benefits and we can see some change.

There are several things I consider as silver linings.

The opportunity to work from home and spend more time with my family is an example. To commute less and work more on my projects is another. But above all, to spend more time in prayer and grow in my faith. This does not mean I have turned a blind eye to the suffering around us. People have died, lost The De Jong Family. Alten, Netherlands. loved ones, livelihoods and property. Apart from helping materially and theologically where I can, I regularly join in with other Christians around the world to pray that God will hear our prayers and bring healing, comfort, and protection. That He may meet us all at our points of need.

Comments on mental health during the pandemic The past seven months or so have shown me that we are all vulnerable to mental health problems, especially when our circumstances change abruptly. Such problems have been highlighted in this year in Malawi and around the world. An increase in economic problems, racism, child abuse, domestic violence, and collapses of pyramid schemes: these were among the many challenges the world experienced. Psalms 121: 1-2 invites us to remember where our help comes from, our “help comes from the Lord, the Maker of heaven and earth”. And Psalm 20: 7 reminds us that we should trust in the name of the Lord our God. May we rely on God’s help.

Lastly, let me share with you some practical tips that have been helpful for my family.

• • • •

Exercise daily even if it is a simple fifteen-minute walk. Exercise helps relax the mind while building our health.

Where possible, eat a well-balanced diet.

Have a few moments of self-care daily and do something routine like listening to uplifting, music, reading, spending some time alone to quiet your thoughts.

If you have health problems, including mental health problems, quickly reach out to professionals who can help you.

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My name is Naomi Msusa, I am the Art and Design Editorial Assistant for Essential Grace Magazine. I work as a consultant test administrator at the Center for Higher Education Testing for Access and Placement (CETAP) at the Center for Higher Education at the University of Cape Town, South Africa.

I am a wife to Dr Ausbert Msusa and we are currently living in Windhoek, Namibia. I am a mother to three sons, who are 15, 4, and 2 years old. My academic journey is ongoing. I have just completed a second Master’s in Higher Education Studies, this is in addition to my background in French Language and Literature for which I studied to PhD level in 2010. I enjoy travel with family, gardening, and music.

My COVID 19 Story COVID-19 was a distant reality to me until 16 March 2020, the day we lost my mother-in-law.

We discovered that we could not get a flight to Malawi as flights out of Windhoek were cancelled and the airport shut down. Permission to allow us to travel to Malawi by road via the Botswana and Zambian borders took another two days to process. At the borders, we were faced with long queues of tired travellers waiting to have their temperatures taken, contact details recorded. Thankfully we made it to the funeral service with only minutes to spare.

We were, however, unable to return as by then Namibia had completely closed down its borders. We spent the first couple of weeks faithfully observing social distancing and staying home. I had numerous panic attacks when family members continued to go to church and crowded funerals, without so much as a mask. When the courts overturned the previous government’s attempt to impose a lockdown, I went to stock up on food enough for a month, preparing to hunker down with my husband and 3 children until it was eventually safe to come out. Whenever that would be. We prayed often, frequent, fervent prayers. I was very afraid.

My resolve to stay inside did not last long at all, as we were soon caught up in the hype of the campaign season for a fresh election. I began to attend political 13 | E s s e n t i a l G r a c e M a g a z i n e

Naomi and her husband on the campaign trail. Malawi, 2020.

rallies, always with my mask, and noted that there were always free masks or for sale at every rally. Nevertheless, I could always count on one hand the number of people actually wearing a mask. I soon became used to the familiar question, “Ndiye mwavala chani kumasoko?” (What are you wearing on your face?).

We were jerked out of our complacency in the first week of July when we lost a relation to COVID-19 in the most traumatic way. I still hear the screams of her best friend when it happened, and sometimes I have nightmares about her gasping for air, failing to breathe.

There was no time for relations to attend the strictly controlled funeral, including her own children. A few family members who had looked after her during her illness were officially quarantined. We chose to self-quarantine too, since we had been in contact with some of these.

It was quite a stressful fortnight. We drank litre after litre of the lemon, ginger and garlic concoction until it caused me heartburn. Of course, I did not know that it was the drink hurting my oesophagus, so I had another panic attack thinking that my burning throat was a symptom of COVID-19! Some antacid quickly cured that though. The palpable fear returned. I stalked family members all the time, frustrated at them for not being as rigid about staying home as I would have wanted them to be. I worried about my parents; my father who continued his work undeterred in the community, and my mother who was always with sick people in her medicine store. I religiously followed the daily trends in the news, comparing graphs, adding up numbers, until it drove me mad.

Looking back, I think I was more afraid of not being in control than of the virus itself. Scared of not knowing when, or how, or who the virus would hit next. Scared of not being able to breathe. Scared of the helplessness. Being a spiritual person, I eventually admitted to myself that this was not a healthy place to be in. I told myself that this crisis was an opportunity – an opportunity for me to learn more about total dependence on God. If we were going to make it, it would definitely not be through our own strength, but by grace. And so, I began to step into each day meditating on scripture about God’s grace that would see me through that day. At night I would thank God for the grace that had preserved me that day.

Whilst in Malawi, we had two COVID-19 tests, and it was a relief when each one would come back negative. A lot more people that we knew were diagnosed with the virus in the second week of July, most eventually recovering, a few succumbing to it. All of a sudden the blasé attitude of the locals transformed overnight – masks, water buckets and sanitisers soon became a common feature, for a little while. It might have been part of our saving grace, as the casualties have not been as high as in that month, as far as COVID-19 infection is concerned. But it is definitely God’s grace that has kept Malawi’s fatalities so low, compared to other nations. And my daily prayer is for The Msusa family, Windhoek, Namibia this grace to continue.

2020.

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Winding Down 2020

By Julie Soko I think we can all agree that 2020 has been a challenging year.

Many of us had big plans for this year, goals and dreams at the beginning of this year.

I personally remember telling myself this would be the year of sowing. The year of hard work and investing in my numerous fledgling projects in order to lay a foundation for a stronger career. I imagined growing in community projects, possibly travelling for work and working on some serious writing. Well, like the rest of the world many of those plans went on ice.

Many people use the end of the year as a time of reflection, resolution and making peace with all that happened in the year. Others use it to party, drink excessively, and forget their sorrows. One thing is certain, we all need a way to have closure and that looks different for different people. Closure is even more important after the type of year we have had. Let’s look at a few ideas around closure of an extremely difficult year.

What can you do with the last few weeks of the year?

Make preparations for the new year Conduct an assessment on what worked and what didn’t in your life Do some charitable work or give to the needy such as those in hospitals or orphanages. Better yet, why not visit family in the village and cheer them up.

Express thankfulness and gratitude in as many ways as possible Consider making some big changes in your life Relax, slow down, and enjoy the change as busy schedules wind down Deal with grief and loss The year 2020 has been marked by loss and grief on many different levels. Many people have died, many have lost their livelihoods, their financial security, their health has suffered and family members have been affected. The world is still in the pro Grief is a complicated process. That is to say; there is no standard method of grieving that everyone is going to experience, people process loss and death in very different ways. It is important to be aware of your own particular grieving process, remembering 15 | E s s e n t i a l G r a c e M a g a z i n e

that you don’t have always to be strong, you don’t have to hurry up and get better, don’t expect that your life will ever be the same. Lastly, and more importantly, remember that you will get through the pain, you will definitely feel joy again.

Consider the following tips for working through your own loss and grief at this time of the year.

•

Practice forgiveness by letting go of hurts. Whether these are from other people, through circumstances out of your control, and whatever else the source may be. Letting go and forgiving is a great way to mark the end of a particularly tough year.

•

Work on reducing stress and anxiety in and around you. You can do this by setting good boundaries, learning to say no, avoiding perfectionism, improving on your time management skills, and developing healthy leisure activities.

Keeping in mind that you are not perfect, and neither is your life. When things have not gone to plan – as has been the case for most of the world this year – accept that it is ok to start again. While looking forward to a fresh start in the new year, how about ending the year on a consciously good note.

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Over the course of the last couple of months, there’s been a HUGE shift in focus on how to look after your mental health during this stressful, unprecedented time we’re all living in right now.

COVID-19 and lockdown was something none of us expected.

Yet we WERE all expected to deal with it. Because hey, we had no other choice.

But as time goes on, we’re edging closer and closer to getting back to normal. Albeit, perhaps a new type of normal. But normal nonetheless. With children going back to school. Adults going back to work. Shops, bars and restaurants opening again. And daily responsibilities are back on the to-do list.

So as soon as we all had to adapt to this new way of life in lockdown, it’s time to re-adapt back to how it was before. It’s a big ask. It’s a big thing to have to go through. It’s not normal. And it’s going to affect a lot of people, in a lot of different ways. I think it’s important to take some time to

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discuss measures we can take in order to look after our mental health when all this is over. When COVID-19 is said and done and the world continues on as if nothing ever happened.

But of course that’s not going to be the case. For those who have lost someone through this awful virus. For those who lost their jobs. For those who struggled with money. For the doctors and the nurses on the front-line. AND for those of us who perhaps don’t fall into one of those categories.

Because living through a global pandemic is a seriously mentally draining thing.

So before we get into the tips, let’s just take a moment to give ourselves a pat on the back and a moment of gratitude for getting through this tough season of life.

Well, it’s not the end just yet but you’ve made it this far and that deserves a celebration in itself.

There would be absolutely no shame in admitting that you might need extra help dealing with what you’ve just been through. So I urge you to seek help if you need it. Discuss therapy with your doctor or contact the mental health services in your area directly. If you need to talk to an unbiased individual quickly. (Check out our mental health resources on page 56).

Lean on your faith and beliefs Whatever you believe and wherever your faith lies, now might be a good time to lean on it more than ever. If your faith is there for guidance then chances are, you’re probably going to be a bit of extra guidance right now. I don’t talk about faith or belief much here and I won’t go into detail. But I believe heavily in the universe and Law of Attraction (as well as other things) and I’ve been putting a LOT of focus into that during this time.

There are plenty of things you can do and buy in order to help in this instance. If you go to church, then perhaps attending more regularly might benefit you.

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Talk about how you’re feeling Your friends and family have been through the same thing that you have. And although naturally, we all have different experiences, it’s not very often we can all collectively discuss having been through the same thing. So when it’s completely safe to meet up with friends and family, ensure you nourish those connections and talk to each other about how you’re feeling. Because now is a time to be there for each other.

Ease back in slowly Although it’s likely that lockdown measures around the world will ease gradually, it’s still important to ease yourself back into a normal routine slowly and gently, if you feel like you need to. I’d say after months of lockdown, a lot of us are getting pretty used to spending every day at home!

Don’t try and do everything, all at once And when things do start opening again and we ARE free to do as we please and go wherever we want, it might be useful to remind yourself that you don’t have to do everything at once. We’re all going

to have a lot of travel plans when this is over but you DON’T have to go and do it all in the shortest space of time. It’s okay to heal first.

Continue to work on your self-care daily And finally, continue to use those self-care practices that you built

up over the time in lockdown on a daily basis. Self-care works all the time – not just during a global pandemic! And I’m sure a lot of us have built up a lot of great selfcare practices and rituals during this time at home. So utilize what you’ve learnt, let go of what didn’t work and build up a stronger selfcare practice than ever!

Find this article and related content at www.jennyinneverland.com

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Theme of the Month

Movember or No Shave November

Diabetes Awareness Month

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Sounds like a typo, but it is not.

There is a lot of talk in October about breast cancer awareness, but did you know that there is a movement called Movember?

Movember –also known as No Shave November - is an annual event throughout the month of November to raise awareness and funds to support men’s health issues such as prostate cancer, testicular cancer, men’s mental health and suicide prevention. The word is a portmanteau of “Moustache” and “November”.

Some numbers …

The statistics on the health issues that Movember focuses on are quite alarming.

These include; • prostate cancer, which accounted for 15% of all cancers diagnosed in 2018. In fact, 1 in 9 men will be diagnosed with prostate cancer in their lifetime (World Cancer Research Fund).

• Testicular cancer, one of the most commonly diagnosed cancers in young men.

• Suicide rates, which are twice as high for men as they are for women with about 800,000 people dying 23 | E s s e n t i a l G r a c e M a g a z i n e

from suicide annually. It is mostly young men between the ages of 15 and 44 that are likely to commit suicide.

What is Movember about …

The idea for Movember was born in 2003 in Melbourne, Australia, in a bar. 30 friends challenged each other to grow their moustaches for a month. They were surprised that the moustaches sparked lots of conversations and therefore they decided to attach a cause to it, and Movember was born. Since then, the movement has supported over 1200 projects worldwide and raised more than 400 million dollars.

The goal for Movember is to advocate for early cancer detection, diagnosis and effective treatments, and ultimately reduce the number of preventable deaths, taking cognizance of the fact that there is widespread stigma and silence around men’s health in general. Talking about these issues brings awareness and hopefully action. Besides annual checkups, the Movember Foundation encourages men to be aware of family history of cancer and to adopt a healthier lifestyle. The men who take part are called

“Mo bros” and the women who support the movement “Mo sistas”.

screening of cervical, breast and ovarian cancer in rural areas.

The rules are simple ...

Participants register at www.movember.com and start the month with no facial hair. Then they grow and groom their moustache, using it to spark conversations about the men’s health issues that the movement supports. They raise money in the process too. In addition, there is a requirement that every participant should conduct themselves in a gentlemanly way, adopting exemplary and positive behaviour. As for the related movement called No Shave November, the rules and regulations can be accessed through their website www.no-shave.org which encourages no shaving of all hairnot just the moustache- and donating the funds raised or saved for this cause to a preferred charity.

Social media…

There is little discussion on social media platforms around men’s health and cancers, and indeed men’s mental health in general. Although of late there is an increasing number of posts raising concerns about rising rates of men’s suicide.

This initiative …

Movember is a perfect opportunity to talk about these issues. I personally have not heard of any activity related to raising awareness or encouraging health checks and/or therapy amongst males in or around Malawi. This especially in the time of COVID-19 where there is a lot of uncertainty and even financial hardship for many. The general perception of men being ‘strong’ and therefore should not show vulnerability contributes to the mindset that men should deal Trivia: Did you know with their issues in that the average isolation. However, the rising suicide cases and late diagnosis of man spends six cancer amongst males tell a months of his life completely different story. That men’s health issues need attention, shaving and participation and awareness from moustache grooming all of society. Movember is one way (assuming he begins of engaging people in that regard.

Here in Malawi …

The movement has started to some extent. I talked to a few people who have said they are aware of the existence of Movember and have grown moustaches and beards in the month of November in the past while donating some funds to the Cancer Ward at Queen Elizabeth Central Hospital around 15 and lives in Blantyre. An example of Do you want to participate? … to be around 75). initiatives by Malawians How can you help to create includes one Dr Taulo who awareness on some of the men’s is a gynaecologist at Queen Elizabeth health-related issues highlighted by Central Hospital. He has used the concept Movember? Even if you do not do it this of saving money used for shaving and year, you can plan for 2021. Here are having people bid for the privilege of some creative ideas that others have done shaving him to raise funds for the in the past: 24 | E s s e n t i a l G r a c e M a g a z i n e

• Take bids from people around you on a colour that you will use to dye your moustache. You can choose five colours and people can bid on their preferred choice. The highest bid (colour of dye) at the end of the month is the winner, of course, you have to actually dye your beard this colour, blonde, bright red, etc.

• You can collect money for every day that you keep the moustache/beard.

This can be for the whole year and not November.

• Ask your friends to join and grow their own moustache/beard, while they also raise money for a shared or different cause.

• Donate the money you would have spent on shaving throughout the month November to cancer support groups or any other preferred cause

• Incorporate physical activity and raise funds around that e.g. a running, walking, hiking, cycling or even a golfing.

Most men who get involved in these issues have also used social media to promote their cause, raise funds, and create awareness. Mo sistas can also take part in the fund-raising activities and start some conversations around the causes they are promoting.

Last word…

I will always advocate that you seek help when you need it. Talk to someone and get those medical check-ups done. With cancer, early detection saves lives and prevents needless death. With mental health, having help and someone walking alongside you provides the tools you need to move forward even after the most difficult of circumstances. Screening for prostate cancer should be done every two to four years from the age of 40 depending on the result of PSA (prostate-specific antigen) and annually for testicular cancer.

Check out our resources section to find contact information for mental health issues.

Happy Movember!

Steveria Kadangwe is a breast cancer survivor who advocates for women’s health issues and cancer screening. She is a monthly contributor to Essential Grace Magazine on issue related to cancer, awareness, promotion of better health and education.

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Blandina Khondowe 1980 – 2020 May your soul rest in peace!

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www.mandevu.co.ke 27 | E s s e n t i a l G r a c e M a g a z i n e

The Haven Counselling and Consultancy Center We provide counselling for adults going through trauma, loss and/or bereavement, chronic illness, post-traumatic stress disorders,

relationship problems, and more.

We also work with the grief and bereavement process across all ages.

Call: 0991 938 203 Email: thehavencenter@protonmail.com 28 | E s s e n t i a l G r a c e M a g a z i n e

Complicated beauty rituals are no longer a purely feminine

preoccupation. The current male beauty standard demands a level of effort and curation that men have not been exposed to in the past. The pressure to attain this image ideal is even higher with social perceptions and stereotypes.

Kylie Kiunguyu @ www.thisisafrica.me

Tips for problematic beards The secret to a great beard is a solid base.

Just like your scalp, facial hair thrives on the moisture of the skin it grows from. Building a daily skin care regime is not only good for you even if you have no beard but it is the basis for a flourishing beard. A routine has three simple steps: 1. Cleanse your face and shampoo your beard using beard-specific products.

2. Exfoliate every other day to get rid of dead skin and flaking to leaving your skin fresh and smooth.

3. Moisturise your face and use beard moisturisers and oils to keep your beard, and the skin beneath it, hydrated.

Throw in an all-purpose toner or mask like aloe vera gel before you moisturise to help even out dark marks caused by ingrown hair and refresh the skin.

Healthy diet, healthy beard As is the case for healthy hair and other physical gains, good beards are made in the kitchen. Keeping your diet balanced and healthy while staying hydrated are the main ingredients for an epic beard.

Work with your facial hair Growing a beard is an investment of time and some take longer than others to become long or full. Don’t let your patience run out and ruin what progress you have made. Regarding that fresh stubble itch, remind yourself that your face will get used to facial hair and the itch will subside eventually. The daily routine outlined above will help with the itch as you adapt.

Don’t forget to embrace each new growth phase by experimenting with new styles and enjoying the journey from stubble to substantial growth.

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Diabetes Awareness Month

A Type 2 Titan 30 | E s s e n t i a l G r a c e M a g a z i n e

A Type 2 Titan!

By Ross Cooper I was diagnosed with Type 2 diabetes in October of 1996 when I was 19 years old. At the time of my diagnosis, I worked out a few days prior and noticed I was abnormally sore. At first, I went to the hospital and received a shot for my muscles and was sent home. After, I was experiencing extreme thirst, sweating, and was urinating a lot.

Nowhere in my mind did I think I had diabetes.

A few days later, I didn’t have the strength to stand. My son’s mother, who was 9 months pregnant with him at the time, and her father drove me to the hospital. There, I was told my blood sugar was 1000 mg/dL, which was 10 times the normal level! This is level is not only abnormal, but it can be deadly. I’m lucky I was able to be seen by a doctor.

I was put on an insulin drip for the five longest days of my life and had to eat a sugar-free, low-carb, flavorless diet. By the third day, I was able to eat mandarin oranges; they were the only thing that had any flavor.

Adjusting to my new life with diabetes definitely had its challenges.

I drank a lot of diet soda and was prescribed metformin and insulin.

For a while, I thought I would die because I couldn’t give myself an insulin injection. At that time, insulin pens weren’t available to me, 31 | E s s e n t i a l G r a c e M a g a z i n e

so I had to use a syringe and vials to take Humalog.

It. Was. Horrible.

I’d seen family members suffer from diabetes, too. My mom, grandmother, aunt, and cousin all had diabetes. My father did as well and unfortunately, he passed from diabetes-related complications. Diabetes care became a lot easier for me once I was able to get an insulin pen.

I’m a Type 2 Titan!

Nowadays, I manage Type 2 diabetes pretty well. I’m a personal trainer and am in the gym all the time. I love chest day and always have. My other favorite exercises are incline press, dips, and cable crossovers. There’s something about having an Arnold Schwarzenegger type of muscles from shoulder to shoulder. Weights can be intimidating, but don’t let them be. If you’re just getting started with weightlifting or have been hesitant to do it, see a trainer at your gym to learn the basics.

But, we all know our diet needs to be right, too, so I keep it clean in the kitchen. My diet mimics a bodybuilder’s diet. It’s a high protein diet with low-to-moderate carbs and healthy sources of fats. I’m a native Buffalonian (a native of Buffalo City, New York State). So I still love my

pizza and wings. Pizza wreaks havoc on my blood sugar, but you gotta live.

I’m also grateful for the support of my lady, who’s a registered nurse.

She’s taught me so much about diabetes. I didn’t know as nearly as I thought I did such as knowing how the A1C is calculated to how much insulin to take according to my glucose levels. She helped me with the little things that have made a big difference in my care. I’m happy to have her encouragement and keep me in line.

Which leads to me to this next point.

There are so many things people get wrong about how people with Type 2 diabetes live. People think diabetics are fat, lazy, and eat their way to the disease. The way to change the way people see us is by showing how healthy and productive we are. We

actually take our health seriously and do some amazing things in our lives. For me, I train my ass off, I watch what I eat, and I get joy from knowing I never gave up and gave in to diabetes. When I was diagnosed, I was scared, confused, and angry. The doctor said I would have to change everything in my life. So, I saw it as a life sentence to work out, push my body, and see what I would do despite my diagnosis.

I continue to defy what diabetes looks like. Having high blood sugar isn’t a failure. You don’t need to be perfect every day with every sugar check.

Diabetes can be frustrating, but life isn’t over. Live your life, be positive, commit to being as healthy as you can. Do it in your way and don’t let this disease control you. You’re a Type 2 TITAN and I am a Type 2 titan.

Find more stories from people living with type 2 diabetes at www.beyondtype2.org

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THEME FOR 2020 IS NURSES MAKE THE DIFFERENCE 14 November of each year marks the celebration of World Diabetes Day. Established in 1991 by the International Diabetes Federation with support from WHO in response to growing concerns about the health and economic threat posed by diabetes, World Diabetes Day became an official UN day in 2006.

The theme for World Diabetes Day 2020 is The Nurse and Diabetes.

The campaign aims to raise awareness around the crucial role that nurses play in supporting people living with diabetes.

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Nurses currently account for over

•

More than 3 in 4 people with diabetes live in low and middleincome countries.

•

1 in 6 live births (20 million) are affected by high blood glucose (hyper-glycaemia) in pregnancy.

•

Two-thirds of people with diabetes live in urban areas and threequarters are of working age.

•

1 in 5 people with diabetes (136 million) are above 65 years old.

•

Diabetes caused 4.2 million deaths in 2019.

•

Diabetes was responsible for at least $760 billion in health expenditure in 2019 – 10% of the global total spent on healthcare.

half of the global health workforce.

They do outstanding work to support people living with a wide range of health concerns. People who either live with diabetes or are at risk of developing the condition need their support too.

Diabetes brings a number of challenges, and this is where education is vital in order to equip nurses with the skills to support them.

As the number of people with diabetes continues to rise across the world, the role of nurses and other health professional support staff becomes increasingly important in managing the impact of the condition. Healthcare providers and governments may need to recognise the importance of investing in education and training on these topics. With the right expertise, nurses can make the difference for people affected by diabetes.

Nursing •

Nurses account for 59% of health professionals – the largest occupational group

•

The global nursing workforce is 27.9 million, of which 19.3 million are professionals

•

The global shortage of nurses is estimated to be 5.9 million, of which 89% is in low and lower middle-income countries

•

Nursing graduates need to increase by 8% a year to overcome the predicted global shortfall by 2030

•

Approximately 90% of the nursing workforce is female

Some Statistics on Diabetes include: The IDF Diabetes Atlas provides the latest figures, information and projections on the global impact of diabetes.

DIABETES •

•

463 million adults (1-in-11) were living with diabetes in 2019. The number of people living with diabetes is expected to rise to 578 million by 2030.

1 in 2 adults with diabetes remain undiagnosed (232 million). The majority have type 2 diabetes.

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PROMOTE THE BLUE CIRCLE

The blue circle is the global symbol for diabetes awareness and the logo of World Diabetes Day.

There are many ways you can help promote the global symbol of diabetes awareness such as the following: •

Wear blue colours

•

Promote the blue circle selfie app found at www.worlddiabetesday.org

•

Include the blue circle in all of your correspondence and promotional materials or as an email signature

•

Use the blue circle as your profile

important in managing the impact of the condition. Nurses play a key role in: •

Identifying and diagnosing diabetes early

•

Providing self-management training and psychological support to help prevent complications

•

Tackling the risk factors for type 2 diabetes to help prevent the condition.

There remains a significant need for more education and funding to equip nurses around the world with the skills to provide the support that people living with diabetes and those at risk of developing type 2 diabetes require.

On behalf of people living with, and affected by diabetes, the International Diabetes Federation (IDF) requests governments to recognise and advance the role of nurses in diabetes care by acting on the following three areas: ENSURE QUALITY OF NURSING EDUCATION •

Include sufficient training in diabetes diagnosis and care in nursing studies curricula.

•

Invest in the speciality of diabetes nursing (training and recognition).

•

Provide opportunities to further diabetes education throughout the nursing career.

•

Invest in the professional development of diabetes nurses to tackle diabetes complications and reduce the global health costs of diabetes.

picture on Facebook •

Find a great profile picture on Facebook and use our frame to promote the blue circle!

WHY NURSES MAKE THE DIFFERENCE FOR DIABETES As the number of people with diabetes continues to rise across the world, the role of nurses and other health professional support staff becomes increasingly 35 | E s s e n t i a l G r a c e M a g a z i n e

INVEST IN THE RECRUITMENT AND RETENTION OF NURSES •

Recruit a sufficient number of nurses to guarantee appropriate diabetes care.

•

Strengthen health systems through a sustainable diabetes nursing workforce equipped to meet the needs of the diabetes population and the rising demands for diabetes care.

MAXIMISE THE CONTRIBUTION OF NURSES IN PROVIDING PREVENTATIVE AND PRIMARY CARE Ensure diabetes nurses receive high quality training to ensure that diabetes prevention programs are activated and optimized.

Train nurses to identify people at risk of developing type 2 diabetes and provide them with counselling.

Prioritise the contribution of diabetes nurses to primary and community health care systems.

36 | E s s e n t i a l G r a c e M a g a z i n e

37 | E s s e n t i a l G r a c e M a g a z i n e

On November 14th every year A day diabetics hold so dear.

Sadly, diabetes has been on the rise Many have it, but don’t realize To stop diabetes, make people more aware

A full-time job with no pay, vacations or breaks Only injections, finger sticks; doing whatever it takes Diabetes is frustrating, exhausting, expensive, and scary

Diabetics are not alone; others do care

Hope, faith, courage, and strength keep diabetics from growing wary

Internationally, we all must unite

Feeling like a scientist, trying to figure it out in a laboratory

To hope, survive, and to win the fight

Numbers always changing; like solving a detective story

The diabetes ribbon and symbol are blue

Measuring and weighing food, and doing the math

Diabetics need a cure and support too

Is all part of diabetes’s challenging wrath

Blue for the sky we all share

Highs, lows, blood, sweat, and tears

In a circle for unity everywhere Grateful for the co-founders of insulin To treat the disease of friends and next of kin Twenty-four seven, three hundred sixty-five Taking insulin and monitoring blood sugar to stay alive 38 | E s s e n t i a l G r a c e M a g a z i n e

Only God can calm our fears Pumps, pods, sensors, meters; we try Transmitters, receivers, lots of bags, oh, my!

Needles, test strips, lancets, calibrating

A cure will be worth celebrating Counting carbs, exercising, and plenty of rest This is how to manage diabetes the best Those who have diabetes can never quit Help find a cure so we can get rid of it November is recognized as the month of blue

Diabetics fight to survive all the other months too The circle of life is the blue circle Warriors, survivors, conquerors wanting a miracle Everyone fighting daily for a cure It will happen in our lifetime; we are sure

Written by Pamela Roller on November 15th, 2019.

Published by the American Diabetics Association at www.diabetes.org

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It’s all about discipline: my prediabetes story

By Juan Carlo

I started the year 2020 weighing approximately 176 lbs and after the Christmas holiday, I knew I needed to change. I could tell I wasn’t feeling like myself.

Although I knew wasn’t taking the best care of myself, I was a runner and noticed some hormonal changes that impacted my ability to hit the pavement.

Not only that, but I was consistently feeling low on energy, had mood swings, and was irritable. After a visit with an endocrinologist, my tests concluded I had hypothyroidism, high cholesterol, and prediabetes. Everything with my health was out of balance.

Seeking the Right Kind of Help My father died as a result of several diabetes -related complications. I witnessed his quality of life worsen in the last months of his life and decided I didn’t want the same to happen to me. It was up to me to do my best to prevent prediabetes from progressing into Type 2 diabetes. I knew I could make the changes I needed to. It was a matter of asking myself: what was in my control?

One of my first action steps was to join a gym. Fortunately, this gym had a nutritionist onsite available for its members. However, they didn’t give me the right guidance or the right nutrition plan; rather, he gave me a plan for someone who is focused on building muscle and lifts weights every day — a diet mostly high in carbs and protein. I needed a pla n that would help me eat in a more balanced way with fruits and vegetables.

This treatment only exacerbated my problems. In February, I went back to the endocrinologist for my follow-up appointment and he told me that I was very close to developing Type 2 diabetes because my hypothyroidism, glucose, and cholesterol levels were getting worse. He recommended I see a new nutritionist with more experience with people with diabetes and other health issues.

An Expert Made a World of Difference The specialized nutritionist I chose took the time to explain hypothyroidism and prediabetes in the context of nutrition to me. She broke down how glucose management can be achieved through the diet. I learned about carbohydrates, proteins, and fats. I learned a lot about how the thyroid gland works, the 40 | E s s e n t i a l G r a c e M a g a z i n e

difference between hypo and hyperthyroidism, as well as insulin and leptin resistance. I also learned how to manage my blood glucose in the morning after waking.

Unlike the previous one, she took the time to ask me what I wanted to achieve and helped me set reasonable, measurable goals. The diet plan she created for me didn’t consist of unusual, unattainable, or expensive foods, either. It was truly personalized to my life.

Between my first and second visit, I lost 9 poun ds just by managing and regulating my diet and my habits. As of July, after implementing every recommendation, I reached approximately 140 pounds, my thyroid ranges dropped to 0.11 and I have lowered my glucose out of the prediabetes range.

Though the methods I used weren’t dramatic, the outcomes have felt so. I feel and look better, and my mindset has improved. The way I view my life, and my relationship with food have changed for the better. I’m proud of myself for not only achieving my goals but being wi lling to seek help to help me avoid the fate of my father’s.

Never be afraid to seek help from an expert. My nutritionist helped me get in the habit of monitoring my glucose and control my eating out of nervousness and stress. She also gave me exercise ti ps and ways to deal with the mental health challenges of making lifestyle changes. Prediabetes was a close call and I know there are probably many others who are struggling with theirs or feel like they can’t overcome it to prevent Type 2 diabetes. You can , just like I did.

A Positive Side to the COVID-19 Lockdown 2020 has certainly had its ups and downs, specifically because of the pandemic.

But thanks to the COVID-19 lockdown, I was able to eat better because being at home I was able to prepare my own food — no restaurants, no fast food, no gyms, no intermittent fasting, no keto diets. My nutritionist helped me realize I didn’t need to stop eating bread nor did I have to starve myself. It was simply about adopting better eating habits with established schedules, having a great exercise routine, and sleeping well. A ll of this took a commitment from me to bettering my health, remaining consistent, and disciplined. Having support helps enormously with that, but it all starts with me.

Find more stories from people living with type 2 diabetes at www.beyondtype2.org 41 | E s s e n t i a l G r a c e M a g a z i n e

www.sheamoisture.com 42 | E s s e n t i a l G r a c e M a g a z i n e

Health and Wellness Section Massage for mental wellbeing

Herbal remedies to improve diabetes

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MASSAGE THERAPY FOR MENTAL WELLNESS

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Massage therapy is one of a number of alternative or complementary therapies finding its way into mainstream treatment plans. Massage feels great, but more importantly, it's good for your mental health and overall sense of wellbeing.

The Health Benefits Several studies have shown that massage therapy significantly reduces symptoms of depression and anxiety. This makes it one of the more easily accessible and much less stigmatized therapies for people struggling with poor mental health conditions.

The results of ongoing research in this field include findings that massage therapy effectively reduces symptoms associated with: •

Anorexia nervosa

•

Anxiety

•

Depression

•

Stress

•

Other mental health conditions

Massage therapy is also widely used as a complementary treatment for digestive disorders, headaches, fibromyalgia and myofascial pain syndrome, as well as a wide range of other conditions.

How it Helps Although researchers don't know exactly why massage therapy has such marked benefits for depression, anxiety and other mental disorders, it's believed that it reduces levels of the stress hormone cortisol in the body, lowers blood pressure and heart rate and increases serotonin and oxytocin levels. Serotonin is a neurotransmitter that plays a role in stabilizing your mood and promoting sleep, while oxytocin, dubbed the "love hormone," has anti-anxiety effects and promotes feelings of relaxation, trust and 45 | E s s e n t i a l G r a c e M a g a z i n e

psychological stability. Experts also believe that massage produces feelings of comfort and connection as a result of caring physical contact.

Additionally, stress reduction goes a long way toward improving your overall physical and mental health and well-being. Stress plays a role in many health conditions, including addiction, anxiety, post-traumatic stress disorder, hypertension and heart disease.

Low-Risk Treatment One of the great things about massage therapy for reducing anxiety, depression and stress is that it's a low-risk treatment when performed by a trained and licensed professional. Although some types of massage can cause soreness the following day, the massage itself shouldn't be uncomfortable or painful in most cases.

Types of Massage Therapy for Improved Mental Health Various types of massage therapy have different purposes. Deep tissue massage for example helps to relieve chronic tension and some types of pain, while a sports massage helps improve flexibility and prevent injuries. The best types of massage for relaxation and optimum mental health benefits include: •

Swedish massage, which eases tension and improves circulation. Swedish massage utilizes long strokes, kneading, tapping and stretching.

•

Shiatsu massage, which focuses on acupressure points to improve the flow of energy through the body. Shiatsu massage utilizes rhythmic pressure on certain parts of the body, primarily with the fingers and thumbs.

•

Hot stone massage, which involves placing warm stones on certain parts of the body to transmit heat deep inside to soothe and relax.

46 | E s s e n t i a l G r a c e M a g a z i n e

Read more on massage ideas and their benefits to mental health on the Depression and Mental Health Blog at www.mentalhealthcenter.org

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Herbal Remedies for Diabetic Conditions 49 | E s s e n t i a l G r a c e M a g a z i n e

It is advisable to check with a health professional before taking any herbal supplements especially while you are taking medication for a specific condition.

This is because some herbal supplements may react to medications such as blood thinners or anti-coagulants, making their impact either too much or less effective. It is essential to be aware of any interactions before starting a new supplement.

Please make sure your supplier is reputable and is qualified to prescribe the herbal remedy to you.

Although herbal remedies are considered supplementary and not meant to replace modern medicine, there is no reason why they cannot be taken together to help boost your quality of life.

Aloe vera

is a common plant

with many different uses. Many people are aware of its benefits for skin care, but it may also have other benefits, including slowing the progress of type 2 diabetes.

Ways of taking aloe include: adding juiced pulp to a drink or smoothie •

taking capsules that contain aloe as supplements •

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Cinnamon is a sweet smelling spice that many diabetics may use instead of sugar. It is also known to improve levels of: •

glucose

•

insulin and insulin sensitivity

•

lipids, or fats, in the blood

•

antioxidant status

•

blood pressure

•

lean body mass

•

digestion

These positive results will depend on the type of cinnamon being used as the amount of active ingredient depends on its type. It will also depend on the amount used and the individual’s response to cinnamon. Cinnamon can be ground into a powder and added to drinks, beverages or foods for flavor and sweetness. Cinnamon sticks can also be added to hot beverages.

Ginger

is another herb that people

have used for thousands of years in traditional medicine systems.

People often use ginger to help treat digestive and inflammatory issues.

However, in 2015, a review suggested that it may also help treat diabetes. The results showed that ginger lowered blood sugar levels, but did not lower blood insulin levels.

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Blues News The Latest in Mental Health and Wellness Research 52 | E s s e n t i a l G r a c e M a g a z i n e

The vast way in which you describe your emotions can reveal your lived experience and wellness status.

Published by the University of Pittsburgh on September 10, 2020 Vocabulary that one uses to describe their emotions is an indicator of mental and physical health and overall well-being, according to an analysis led by a scientist at the University of Pittsburgh School of Medicine and published in Nature Communications. A larger negative emotion vocabulary -- or different ways to describe similar feelings -- correlates with more psychological distress and poorer physical health, while a larger positive emotion vocabulary correlates with better well-being and physical health.

"Our language seems to indicate our expertise with states of emotion we are more comfortable with," said lead author Vera Vine, Ph.D., postdoctoral fellow in the Department of Psychiatry at Pitt. "It looks like there's a congruency between how many different ways we can name a feeling and how often and likely we are to experience that feeling."

To examine how emotion vocabulary depth corresponds broadly with lived experience, Vine and her team analyzed public blogs written by more than 35,000 individuals and stream-of-consciousness essays by 53 | E s s e n t i a l G r a c e M a g a z i n e

1,567 college students. The students also self-reported their moods periodically during the experiment.

Overall, people who used a wider variety of negative emotion words tended to display linguistic markers associated with lower well-being -- such as references to illness and being alone -- and reported greater depression and neuroticism, as well as poorer physical health.

Conversely, those who used a variety of positive emotion words tended to display linguistic markers of well-being -- such as references to leisure activities, achievements and being part of a group -- and reported higher rates of conscientiousness, extraversion, agreeableness, overall health, and lower rates of depression and neuroticism.

These findings suggest that an individual's vocabulary may correspond to emotional experiences, but it does not speak to whether emotion vocabularies were helpful or harmful in bringing about emotional experiences.

"There's a lot of excitement right now about expanding people's emotional vocabularies and teaching how to precisely articulate negative feelings," Vine said. "While we often hear the phrase, 'name it to tame it' when referring to negative emotions, I hope this paper can inspire clinical researchers who are developing emotion-labeling interventions for clinical practice, to study the potential pitfalls of encouraging over-labeling of negative emotions, and the potential utility of teaching positive words."

During the stream-of-consciousness exercise, Vine and colleagues found that students who used more names for sadness grew sadder over the course of the experiment; people who used more names for fear grew more worried; and

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people who used more names for anger grew angrier.

"It is likely that people who have had more upsetting life experiences have developed richer negative emotion vocabularies to describe the worlds around them," noted James W. Pennebaker, Ph.D., professor of psychology at the University of Texas at Austin and an author on the project. "In everyday life, these same people can more readily label nuanced feelings as negative which may ultimately affect their moods."

A custom open-source software developed by these researchers to help with emotion vocabulary computation is called "Vocabulate."

www.fishpond.com 55 | E s s e n t i a l G r a c e M a g a z i n e

It's not if, but how people use social media that impacts their well-being Published by the University of British Columbia Okanagan campus on November 2, 2020 Passively scrolling through posts may not result in feelings of happiness New research from UBC Okanagan indicates what's most important for overall happiness is how a person uses social media.

most people gain happiness from interacting with others face-to-face, Wirtz notes that some come away from using social media with a feeling of negativity -for a variety of different reasons.

One issue is social comparison.

Participants in Wirtz's study said the more they compared themselves to others while using social media, the less happy they felt.

Derrick Wirtz, an associate professor of "Viewing images and updates that teaching in psychology at the Irving K. selectively portray others positively may Barber Faculty of Arts and lead social media users to Social Sciences, took a close During COVID- underestimate how much others look at how people use three actually experience negative 19 people major social platforms -emotions and lead people to Facebook, Twitter and naturally turn conclude that their own life -Instagram -- and how that use to social media with its mix of positive and can impact a person's overall negative feelings -- is, by to reduce well-being. comparison, not as good," he feelings of "Social network sites are an says. integral part of everyday life for social isolation. Wirtz notes that viewing other many people around the people's posts and images while world," says Wirtz. "Every day, billions of not interacting with them lends itself to people interact with social media. Yet the comparison without the mood-boosting widespread use of social network sites benefits that ordinarily follow social stands in sharp contrast to a contact, undermining well-being and comparatively small body of research on reducing self-esteem. "Passive use, how this use impacts a person's scrolling through others' posts and happiness." updates, involves little person-to-person Even before COVID-19 and self-isolation reciprocal interaction while providing became standard practice, Wirtz says ample opportunity for upward social media has transformed how we comparison." interact with others. Face-to-face, inAs part of his research, study participants person contact is now matched or were asked about four specific functions exceeded by online social interactions as of Facebook -- checking a news feed, the primary way people connect. While 56 | E s s e n t i a l G r a c e M a g a z i n e

messaging, catching up on world news and posting status or picture updates. The most frequently used function was passively checking one's news feed.

Participants primarily used Facebook without directly connecting with other users, and the negative effects on subjective well-being were consistent with this form of use.

During COVID-19, Wirtz notes people naturally turn to social media to reduce feelings of social isolation. Yet, his research (conducted before the pandemic) found that although people used social media more when they were lonely, time spent on social media only increased feelings of loneliness for participants in the study. "Today, the necessity of seeing and hearing friends and family only through social media due to COVID-19 might serve as a reminder of missed opportunities to spend time together."

The more people used any of these three social media sites, the more negative they reported feeling afterwards. "The three social network sites examined -Facebook, Twitter and Instagram -yielded remarkably convergent findings," he says. "The more respondents had recently used these sites, either in aggregate or individually, the more negative effect they reported when they responded to our randomly-timed surveys over a 10-day period."

Wirtz's study also included offline interactions with others, either face-to-

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face or a phone call. Comparing both offline communication with online, he was able to demonstrate that offline social interaction had precisely the opposite effect of using social media, strongly enhancing emotional well-being.

But all is not lost, Wirtz says, as this research also reveals how people can use social media positively, something more important than ever during COVID-19. He suggests people avoid passively scrolling and resist comparing themselves to other social media users. He also says people should use social media sites to enable direct interactions and social connectedness -- for example, talking online synchronously or arranging time spent with others in-person, when possible and with proper precautions.

"If we all remember to do that, the negative impact of social media use could be reduced -- and social networks sites could even have the potential to improve our well-being and happiness," he adds.

"In other words, we need to remember how we use social media has the potential to shape the effects on our day happiness."

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Essential Grace Magazine Promoting mental health and wellness through media Contact us essentialgrace@zoho.com / essentialgrace@yandex.com Call: 0991 938 203 59 | E s s e n t i a l G r a c e M a g a z i n e