Author: Shazia Kassim

‘Flu season – what should you be doing?

Posted on by Shazia Kassim

Hi Chomas,

The flu or influenza, is a common but serious illness that can make you feel miserable. If you find yourself sniffling, coughing, and aching, it’s important to know how to take care of yourself and get back on your feet. Here’s a few tips to help you treat the flu.

Recognizing Flu Symptoms

Common flu symptoms include:

  • Fever or feeling feverish/chills
  • Cough
  • Sore throat
  • Runny or stuffy nose
  • Muscle or body aches
  • Headaches
  • Fatigue (tiredness)

 

Steps to Treat the Flu

Rest

One of the best things you can do for your body when you have the flu is to rest. Your body needs energy to fight off the virus, so make sure to get plenty of sleep and take it easy.

Stay Hydrated

Drink plenty of fluids like water and herbal teas. Staying hydrated helps your body fight the infection and eases symptoms like sore throat and congestion.

Eat Nourishing Foods

Even if you don’t have much of an appetite, try to eat small, nutritious meals. Foods like soups, fruits, and vegetables can provide essential nutrients that help your body recover..

Ease Congestion

To relieve nasal congestion, you can use saline nasal sprays, steam inhalation, or a humidifier in your room. Taking a hot shower can also help clear your nasal passages.

Soothe a Sore Throat

Gargling with warm salt water, drinking warm liquids, or sucking on throat lozenges can help soothe a sore throat. Honey and lemon in hot water can also be very soothing.

Stay Home and Avoid Spreading the Flu

If you have the flu, it’s important to stay home from school and other activities to prevent spreading the virus to others. The flu is highly contagious, especially in the first few days of illness.

Follow Your healthcare providers Advice

If your symptoms are severe or you have any underlying health conditions, it’s important to see a healthcare provider. They can provide specific guidance and may prescribe antiviral medications if necessary.

Your health is important, and taking the right steps to treat the flu can make a big difference in how quickly you recover. Remember to rest, stay hydrated, and follow the tips above to ease your symptoms and get back to feeling your best.

Remember if you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

How to handle difficult feelings

Posted on by Shazia Kassim

Have you ever felt like your feelings are a rollercoaster of emotion? One minute, you might feel on top of the world, and the next, you might be overwhelmed by feelings of sadness, anger, or confusion. It’s important to know that you’re not alone, and there are ways to handle these difficult feelings.

First, let’s talk about why we have feelings. Emotions are a natural part of being human. They help us react to situations and connect with others. However, some emotions can be intense and challenging to manage.

Common difficult feelings include:

Sadness: Feeling down or hopeless.

Anger: Feeling frustrated or out of control.

Anxiety: Feeling nervous, scared or worried.

Loneliness: Feeling isolated or disconnected from others.

 

  1. Acknowledge Your Emotions

It’s okay to feel what you’re feeling. Denying or ignoring your emotions can make them stronger. Take a moment to recognize and name your feelings.

 

  1. Engage in Physical Activity

Exercise is a powerful way to reduce stress and improve your mood. Whether it’s going for a run, playing a sport, or even dancing in your room, moving your body can help release built-up emotions.

 

  1. Create Something

Channeling your feelings into creative activities like drawing, painting, playing music, or writing can be a therapeutic outlet.

 

  1. Set Small Goals

If you’re feeling overwhelmed, break down your tasks into smaller, manageable steps. Achieving small goals can boost your confidence and help you feel more in control.

 

  1. Practice Self-Care

Take time to do things that make you feel good. This could be reading a book, taking a bath, listening to your favorite music, or spending time with loved ones.

 

Everyone experiences difficult feelings at times. It’s a normal part of life, and there are people and resources available to help you through it. By understanding and addressing your emotions, you can build resilience and develop skills that will serve you well throughout your life.

Remember if you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

Sterilization Week – 23 to 25 July 2024

Posted on by Shazia Kassim

What is sterilization?

Sterilization refers to any process that removes, kills or deactivates all forms of life. Female sterilization is a family planning method, that is aimed at permanently preventing pregnancy. The procedure cannot be reversed and a woman has a slim chance of ever falling pregnant again.

Male sterilization, also known as vasectomy, is a permanent method of contraception. It’s a procedure that stops sperm being ejaculated from the penis during sex, thus preventing conception.

Is sterilization voluntary or can it be forced on an individual?

According to the World Health Organization (WHO), no one should be forced to sterilize without providing full consent. Sterilization is by right, supposed to serve as a contraceptive choice, for both women and men. Any person who is 18 years and older and capable of consenting for themselves, may be sterilized at his/her request. Partner consent is not legal but a responsible partner will inform their partner of their decision to take up sterilization. There are documents that have to be filled in for this procedure and there has to be a written consent by the patient. Forced sterilization is a violation of human rights and is not allowed under the South African constitution.

What is the sterilization week aimed at?

South Africa has a sterilization act which protects the rights of individuals to sterilize with their own consent and without prejudice. This means that you have a right to sexual and reproductive health and services, inclusive of sterilization. One must be over the age of 18 years, fully able to consent and in a case where an individual is incompetent due to mental illness, fair process must be done to ensure to sustain their human dignity. Thorough counseling must be done and the process explained, so that an informed choice can be taken…this was aimed at women who were certain that they did not want to conceive further or who being pregnant would be a danger to their lives or health. Men who generally take up sterilization, take it as the only type of contraception option available to them.

So, sterilization week was aimed at promoting the rights that are covered in this act and creating awareness around sterilization as a contraceptive option and means to promote Sexual, Reproductive Health and Rights for individuals.

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

Men’s Health Month

Posted on by Shazia Kassim

Have you ever wondered what men’s health is all about and how you can support the men in your life? You have come to the right place.

Men’s Health

June was Men’s Health Month in South Africa, and one of the most difficult challenges in our health-care sector is communicating with men about taking responsibility for their health and accessing health services. Men’s Health Month acts as a reminder for men to be assessed, tested, and begin making small to big changes to live healthier lifestyles that may help prevent health problems.

Where do we stand?

Men have a higher death rate for the most leading causes of death, including heart disease; diabetes; cancer and more. June was an important time to create awareness around preventable health problems, encourage early detection and provide treatment for these conditions.

Men and mental health!

While women often face higher rates of emotional trauma, stress, and depression, men also experience significant mental health struggles. Despite being seen only as perpetrators of violence, men are also victims of societal pressures, such as unemployment, neglect, and the expectation to hide their feelings. This toxic mix can lead to overwhelming anxiety, depression, and even substance abuse. Tragically, men are five times more likely to die by suicide than women, highlighting the urgent need to address men’s mental health.

How can they improve their health

Start small – start exercising regularly; eating better or healthier; reducing salt intake and avoid or minimize the use of substances such as alcohol. This has shown to reduce the chance of developing lifestyle diseases and stress.

Go for therapy or alternative treatment to start dealing and coping with their mental health issues.

How can we help?

We can start by destigmatizing mental health and promote gender specific conversations to encourage open spaces for men. Cultural spaces need to also promote conversations about general wellbeing, accommodating men as a priority.

Where to reach out

Sonke Gender Justice Counselling Line: 0861 322 322

Suicide Helpline: 080 056 7567

South African Depression and Anxiety Group: 0800 567 567

Remember prioritizing men’s mental health is important for creating a healthier, happier, and more balanced society for everyone.

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

Intimate Partner Violence (IPV)

Posted on by Shazia Kassim

Hi Chomas,

So how many of you are aware of intimate partner violence?

Intimate partner violence is one of the most common forms of violence against women, but can easily be the most underrated because of how certain parts of society, religions and cultures have normalized the abuse and violence in relationships.

IPV refers to any behavior within an intimate relationship that causes physical, sexual, mental or emotional harm to the other partner in the relationship.

Let me give you a couple of scenarios or example:

  • You are or know of someone who says their boyfriend is very jealous and gets angry when they suspect they could be cheating on them? So, they either use insults, intimidation or slap them to display their anger.
  • He has beaten you up from time to time. After he acts violent, says it was a mistake and when you threaten to leave, he promises to change or get help and that usually doesn’t happen once you take him back!
  • He is quite controlling, monitors and restricts your movement or tends to withhold finances or affection to teach you a lesson
  • You or someone you know did not want to have sex with their partner at a particular time, but the partner insisted and continued without your/their permission. Most women are told that a man has a sexual right to you and your body in a relationship, whether you want to or not!

These are some of the examples of how intimate partner violence happens in relationships and it can have long-term effects psychologically on you or your children, in some instances lead to death where domestic violence or emotional abuse is concerned.

42% of South African girls and women as young as 13 to 24 years old, have been found to already be experiencing IPV in dating and their romantic relationships, which is a big concern.

What are some of the causes and factors that contribute to Intimate Partner Violence?

  • A young woman being involved with an older man, not being able to stand up against ill treatment.
  • Unemployed partners that depend on the male counterpart to provide financially.
  • Low level of education.
  • Acceptance of violence and exposure to other forms of prior abuse, by self or through parents.
  • On-going conflict in a relationship.
  • Men having multiple partners and dominance in those relationships.
  • A woman having higher level of education or better paying employment.
  • Families and society that normalize abuse.
  • Pressure on the female to stay in the relationship to keep a family together.

Why don’t women leave violent partners?

  • Lack of alternatives for financial support.
  • Fear of male partner reaction when leaving or threatening to leave the relationship.
  • Concern for their children’s upbringing.
  • Lack of support from family and friends.
  • Stigma or fear of losing custody of children associated with separation or divorce.
  • Hope that the partner will change.

What are the consequences of Intimate Partner Violence?

  • Mental health problems, such as stress-related conditions; depression; thoughts of suicide and attempted suicide; alcohol abuse; poor self-esteem; post-traumatic stress disorder; self-harm; eating and sleeping disorders.
  • Physical abnormalities, such as fractures; broken bones and teeth; head injuries; back and neck injuries; chronic pain syndrome; irritable bowel syndrome, etc.
  • Sexual and Reproductive Health consequences, such as unintended or unwanted pregnancies; sexual dysfunction; urinary tract infections; sexually transmitted infections (STIs).
  • Violence during pregnancy, leading to miscarriages; stillbirths; low-weight babies; premature labour.
  • Death.

Current research shows that the impact of IPV continues long after the violence has stopped, thus showing that once the symptoms are known, a victim/survivor should find help to leave the relationship…it doesn’t get better, and THE PERSON DOESN’T CHANGE!

What are the best ways to respond to IPV?

  • Approach your nearest clinic. Do this at a clinic where the perpetrator doesn’t know local staff, most perpetrators want to keep tabs on who you talk to and what you’re saying so that they keep their secret and appear good in society. Tell a trusted nurse at the clinic and ask them to take record of evidence, such as bruises, cuts and broken bones. This is usually used as evidence against perpetrators.
  • Build an escape plan. How will you leave safely when he’s not around; who will assist you to leave, when can you go to the police at a convenient time, keep the evidence of the abuse for opening a case and present it to the police; make a plan for the children; don’t warn the perpetrator of this plan, failure to have family that can protect you, then ask for a place of safety from the police.
  • Get mental health counseling.
  • Don’t turn back from the plan, do not go back to the relationship.

Here are some resources to reach out to for IPV or any other GBV (Gender Based Violence):

  • GBVCC (Gender Based Violence Command Centre) – 0800 428 428
  • Please Call Me *120*7867#
  • Skype Line ‘Helpme GBV’ for members of the deaf community
  • SMS ‘Help’ to 31531 for persons with disabilities
  • SADAG (South African Depression and Anxiety Group) – 0800 567 567
  • Domestic Violence Hotline – 0800 150 150
  • Immediate Danger – 10111

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

The Role of Companies in Employee Wellness

Posted on by Shazia Kassim

Hey Choma,

We’ve previously spoken about corporate wellness week from the employees’ side, what you could do at the workplace to take care of your mental health – “tips on how you can keep mentally healthy at work”.

Now let’s look at what is their responsibility to employee wellness!

Why corporate wellness week?

Corporate wellness week was established for companies to look at the holistic wellness of their employees. Acknowledging that healthy individuals, not only increase productivity and the overall success of the company but are more determined to work because of good morale.

What are the 4 pillars of holistic wellness?

1. Physical Wellness – companies should encourage healthy eating habits, exercise and regular health check-ups. They can contribute to this by bringing health practitioners on-site for general health check-ups or health screenings, fitness instructors to show workout options and start a work-out challenge with a reward. Include nutritionists, serve food on the day to motivate staff healthy eating habits, provide snacks in the office, etc.

2. Mental Wellness – Bring a mental health practitioner to speak on mental health issues including stress management, include ways to be mindful to staff and teach staff and management on how to be conversant on their issues and treatment thereof. Provide on-site massages and resources for staff post the wellness day.

3. Emotional Wellness – Educate the staff on a positive work-life balance, encourage self-care; skills to build resilience and educate them on emotional intelligence.

4. Social Wellness – Promote positive interactions within the workplace, encouraging teamwork, positive communication and creating an inclusive working environment. Management can also organize a separate team-building exercise to promote the social wellness of its staff.

Remember, this shouldn’t just be a one-week thing!

The best companies keep these things in mind year-round. They might offer flexible work hours to help with work-life balance or show appreciation for your hard work.

So next corporate wellness week, take advantage of what’s offered! It’s good for you and good for the company. After all, you deserve to feel good at work, too!

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, a Twitter DM, or a WhatsApp Message (071 172 3657).

Panic Awareness Day/Week

Posted on by Shazia Kassim

Panic Awareness Day is aimed at preventing the symptoms that could lead one to a panic attack. 

What is a panic attack?

“A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying.

Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you’ve had recurrent, unexpected panic attacks and spent long periods in constant fear of another attack, you may have a condition called panic disorder”. Mayo Clinic.

What causes panic attacks?

While the exact cause of panic attacks may not be known, there are some factors that could contribute to these attacks:

  • Stress and anxiety
  • Mental health issues, such as depression; post-traumatic stress disorder (caused by triggers of past trauma) and obsessive-compulsive disorder (OCD, a condition where a person experiences recurring and unwanted thoughts which causes them to have repetitive and controlling actions to cope).
  • Family history of anxiety, panic disorders or other mental health illness
  • Phobias (extreme fear of something e.g. spiders)
  • The use of substances, such as drugs and alcohol

If panic attacks continue, they can lead to a panic disorder; a misuse of substances; elevated phobias; avoidance of social gatherings; suicidal thoughts or committing suicide.

Symptoms of panic attacks:

  • Difficulty in breathing, dizziness, sweating or a rapid heartbeat
  • Extreme or intense fear
  • The feeling of disconnection from one’s own body
  • Chest pains and palpitations, which ae often confused with a heart attack
  • Flashing visions or scenes of traumatic experiences replaying themselves before you
  • Fear of loss of control
  • Numbness
  • Nausea
  • Suicidal Ideation
  • Shaking, etc.

How can you manage anxiety or a panic disorder?

  • Recognize the symptoms and triggers of the panic
  • Take up an activity that helps you release anxiety, such as exercising; yoga or any other activity that assists with deep breathing
  • Try to get regular sleep, being continuously tired and not resting has been shown to increase anxiety
  • Take treatment if advised to do so by a medical doctor, there is effective treatment for a panic disorder
  • Seek counseling, panic attacks can affect your quality of life, emotional well-being and confidence. Seeking help may help with coping with the triggers that cause the attacks and managing your thoughts and thus the reaction to them.

For help, please contact The South African Depression and Anxiety Group (SADAG), They have chats on panic every weekly/monthly, run support groups in different areas around the country and offer online counseling.

SADAG

0800 567 567

Cipla Mental Health Line

0800 456 789

SMS 31393

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, an  Instagram message, a  Twitter DM, or a WhatsApp Message (071 172 3657).

26th June 2024…Substance abuse awareness day!

Posted on by Shazia Kassim

Hey Chomas…

We have spoken so much about this topic before, from identifying when someone is abusing alcohol to how to speak to a friend about their substance use or abuse problem.

Let’s get back to basics.

What is the difference between substance use and abuse?

Using substances means drinking alcohol or smoking or injecting drugs, any form of intake that causes your mind to be disoriented, therefor causing your thinking and behavior to not function as per usual. This usually happens when there is a celebration or a so called ‘special occasion’, that some people may find it fitting to have one or two drinks to celebrate together.

Substance abuse however, is different. This is when the drinking or smoking is no longer a form of celebration but an over use of substances. A person may start drinking more regularly, either every weekend or every day and does not seem to have a limit, this is also known as addiction to substances. The substance starts controlling you.

What causes alcohol or drug abuse?

It could be anything from stress to mental health issues such as depression, as well as just learning to cope by consuming substances. In other cases, a person might start living a life of partying or hanging out with friends regularly, and start depending on alcohol to make them fun…this has also been known to be provoked by a low-self-esteem, when a person doesn’t feel good about themselves and relies on alcohol to make them more interesting…the feeling is always temporary and leads to further consumption of alcohol if we don’t learn to deal with our problems. Substance abuse has led to violence, abuse in the household, worse cases of mental health conditions and loss of loved ones and jobs, to say the least.

In this modern age, what qualifies as substances?

  • Nyaope, one of the cheapest forms of drugs in South Africa
  • Other drugs such as Crystal methampatime (known as meth or CAT); Crack Cocaine (known as coke) and Heroin (known as brown sugar)
  • Cannabis (marijuana, also known as weed, joint),
  • Alcohol
  • Cigarette and Hookah (also known as hubbly bubbly or oka pipe)

These are just some examples of well know substances, there are plenty more out there.

How do we prevent substance abuse?

The best way to prevent substance abuse is by not using the substances to start with. Regular use of any substance can lead to substance abuse. If one is disciplined enough, it will show through how frequently they consume and in the volume of the substance. For example, drinking alcohol once every Saturday or only once a month or only when there is a toast or one day celebration, and when starting to feel the effect of alcohol (also known as getting tipsy) knowing when to stop.

We also need to remember Choma, that substance abuse does not happen in a vacuum. There are usually other deep seated issues that might be leading us to use alcohol for example, as a coping mechanism. Understanding ourselves and our triggers is an important step in trying to prevent and address the issues we are struggling with and developing healthy coping mechanisms. Speaking to someone about our challenges is a good first step toward facing and addressing our issues so as not to use substances.

How do I get help for substance abuse?

There are organizations such as AA (Alcoholic Anonymous), the Department of Health’s alcohol line and SADAG (South African Depression and Anxiety Group) who are skilled in assisting with substance abuse. If you or a loved one needs assistance, check out the details below:

Alcoholics Anonymous (AA)

24/7 Hotline 0861 435 722

WhatsApp 0730212523

Department of Social Development Substance Abuse Helpline
0800 12 13 14
SMS 32312

South African Depression and Anxiety Group (SADAG)

Ke Moja Substance Abuse
087 163 2025

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, an  Instagram message, a  Twitter DM, or a WhatsApp Message (071 172 3657).

How to feel less lonely

Posted on by Shazia Kassim

Everyone has lonely moments. At times you might feel left out, alone with your troubles, or like you don’t belong. Feeling lonely can be a painful experience and from time to time you can get through it on your own with little support but other times it’s just too hard. Here are a few things you can do to feel less lonely.

Be kind to yourself.

Recognise and treat yourself with kindness. Decide why you feel lonely first. As an example, “I feel alone because they left me out.” After that, tell yourself it’s ok to feel this way. In that case, it makes sense.

Next, make an effort to be a little kind to yourself. Remember that loneliness is a common feeling for everyone. Although it can hurt, that’s just human. And feelings of loneliness will fade. Recognise your humanity and accept what you are feeling.

Make a connection.

Make a connection with someone you’re comfortable with. You can: Create a bond with a person through an activity. Choose a hobby or interest that both of you enjoy. It could be walking, volunteering or listening to music. Sharing hobbies allows you to bond through laughter and time spent together.

Be kind to others.

Show kindness to everyone, especially those you don’t know well. As an example, greet a new student in your class, express appreciation to the taxi driver, or  greet someone at the side of the road. Whatever it is that you choose to do, will make their day and they will feel less lonely as well.

Get out of your comfort zone

Spend time in nature or get involved with a cause that matters to you. This can give you a sense of meaning, help you feel connected, and reduce loneliness.

Remember, loneliness is a common experience that many people face at some point in their lives. You are not alone!

If you or a friend need advice or help, you can contact me here on Ask Choma, send me a Facebook Message, an  Instagram message, a  Twitter DM, or a WhatsApp Message (071 172 3657).

Youth Day Reminds us why we’re here!

Posted on by Shazia Kassim

Do you know how youth-day came to be?

The 16th of June is celebrated in recognition of the contribution made by young people, in the struggle against apartheid.

On June 16 1976, school children marched in a protest for freedom, known to us now as the Soweto uprising. Over 500 youth were killed that day, for standing up for justice, equality, the right to quality education and against the ruling government’s plans to impose the Afrikaans language as a medium of instruction in schools for black students.

The famous picture, taken by Sam Nzima, showed Zolile Hector Peterson (who died in the protest at the early age of 12) carried by Mbuyisa Makhubo, alongside Hector’s sister Antoinette Petersen. This is only one of many who lost their lives during the protest, with photographic evidence.

By Sam Nzima - Dzambukira, Proud (November 5, 2006). "Remember, Remember the Fifth of November". Harvard Computer Society., Fair use, https://en.wikipedia.org/w/index.php?curid=27740971
June 1976 Hector Petersen. Photograph by Sam Nzima/South Photographs.

Post these events, the government of South Africa, in 1995, officially declared June 16th a national public holiday.

So, why can’t we celebrate it like a normal holiday?

Every public holiday has its significance. In realizing what the struggle in 1976 meant, we should be honored to live within the freedom and rights that we are enjoying today. The enjoyment of this freedom comes with great responsibility, so as to not forget the legacy left by the youth of that time.

Making daily responsible choices and taking action against acts that violate other people’s rights is one way to honor June month. Substance use and abuse and celebrating in a risky fashion, is one way to destroy what this legacy is about as it tarnishes the meaning behind this meaning day.

Practice the rights with responsibilities, so that current and future generations may enjoy even better fruits of this labor!

If you or a friend need advice or help, you can contact me here on Ask Choma, send me on Facebook Message,  Instagram message,  Twitter DM, or WhatsApp Message (071 172 3657)