International Women's Day- 10 Tips to Be Bold For Change

Decision-making power is a combination of access, capabilities and actions that shape whether women have influence over policy, planning and service development. The World Economic Forum predicts the gender gap will not close entirely until 2186. Is this not too long to wait? What actions can we personally take now and beyond to achieve the greater change for women globally and at the local levels?

As a mental health coach and advocate I am particularly intrigued by this year's theme for International Women's Day (IWD); #BeBoldForChange.  The IWD is all about unity, celebration, reflection, advocacy and action.Since 2009 my passion for research and writing on mental health issues remains unquenchable despite the fact that the mental illness seem to be a taboo in Africa due to barriers such as myths, stigma, discrimination, gross underfunding, lack of policy privatization amongst others.  In order to #BeBoldForChange  I launched the first mental health/Psychology blog in Nigeria. From poor rural communities to powerful economies women have demonstrated boldness as catalyst for change despite all odds.

I  enjoy my work: engaging community leaders to promote women's right
to participate in decision-making process at private and public spaces

Women have contributed to redefining policy and political priorities, placing new items on the agenda that reflect and address women's gender-specific concerns, values and experiences, and providing new perspectives on mainstream issues at community and public office (UN Women report). However, gender based violence, religious, cultural, economical, political. socio-emotional factors which have both physical and psychological impacts on women's overall well-being have limited the number of women's access to leadership roles. This is most pronounced in low and middle income countries where men dominance is overwhelming. For example, only 17.1 -19.1% of Nigerian women are among high ranking government administrators with decision making powers within 2010-2015 (National Bureau of Statistics, 2016).  Although closing gender gaps around the world seem far-fetched (predicted to end 2186) women can individually #BeBoldForChange by taking action now and beyond to improve their over-all health.

A woman's mental health is about her overall psychological well-being. It is the way she feels about herself and others as well as her ability to manage her feelings and deal with everyday difficulties. Therefore, taking care of your mental health can mean seeking professional support and treatment and also taking steps to improve your emotional health on your own. Making these changes will pay off in all aspects of your life. It can boost your mood, build resilience, and add to your overall enjoyment of life.

Try these tips to help find the right balance in your life*

1. Value yourself:

Treat yourself with kindness and respect, and avoid self-criticism. Make time for your hobbies and favorite projects, or broaden your horizons. Do a daily crossword puzzle, plant a garden, take dance lessons, learn to play an instrument or become fluent in another language.

I  enjoy my work: providing free community paralegal services
 to prevent and protect women and girls from Gender Based Violence

 Tell yourself something positive. Research shows that how you think about yourself can have a powerful effect on how you feel. When we perceive our self and our life negatively, we can end up viewing experiences in a way that confirms that notion. Instead, practice using words that promote feelings of self-worth and personal power. For example, instead of saying, "I'm such a loser. I won't get the job because I tanked in the interview," try, "I didn't do as well in the interview as I would have liked, but that doesn't mean I'm not going to get the job".**

2. Take care of your body

Taking care of yourself physically can improve your mental health. Be sure to:

• Eat nutritious meals
• Avoid cigarettes 
• Drink plenty of water
• Exercise, which helps decrease depression and anxiety and improve moods
• Get enough sleep. Researchers believe that lack of sleep contributes to a high rate of depression in college students. 

3. Surround yourself with good people

People with strong family or social connections are generally healthier than those who lack a support network. Make plans with supportive family members and friends, or seek out activities where you can meet new people, such as a club, class or support group.

4. Give yourself

Volunteer your time and energy to help someone else. You'll feel good about doing something tangible to help someone in need — and it's a great way to meet new people. 

5. Learn how to deal with stress

Like it or not, stress is a part of life. Practice good coping skills: Try One-Minute Stress Strategies, do Tai Chi, exercise, take a nature walk, play with your pet or try journal writing as a stress reducer. Also, remember to smile and see the humor in life. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.

Take a break. In those moments when it all seems like too much, step away, and do anything but whatever was stressing you out until you feel a little better. Sometimes the best thing to do is a simple breathing exercise: Close your eyes and take 10 deep breaths. For each one, count to four as you inhale, hold it for a count of four, and then exhale for another four. This works wonders almost immediately.**

I  enjoy my work: empowering poor rural community women and girls
to take action to BeBoldForChange

Focus on one thing (in the moment).  Being mindful of the present moment allows us to let go of negative or difficult emotions from past experiences that weigh us down. Start by bringing awareness to routine activities, such as taking a shower, eating lunch, or walking home. Paying attention to the physical sensations, sounds, smells, or tastes of these experiences helps you focus. When your mind wanders, just bring it back to what you are doing .** 

6. Quiet your mind

Try meditating, Mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. In fact, research shows that meditation may help you feel calm and enhance the effects of therapy. 

7. Set realistic goals

Decide what you want to achieve academically, professionally and personally, and write down the steps you need to realize your goals. Aim high, but be realistic and don't over-schedule. You'll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal.

8. Break up the monotony

Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule. Alter your jogging route, plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant. See Rejuvenation 101 for more ideas.

9. Avoid alcohol and other drugs

Keep alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to "self-medicate" but in reality, alcohol and other drugs only aggravate problems. For more information, see Alcohol and Other Drugs.

10. Get help when you need it

Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives. See Resources for Stress and Mental Health for campus and community resources.

For get more information or help contact me through:

Email; joycepsychologymagazine@gmail.com, facebook, twitter and google+

*Adapted from the National Mental Health Association/National Council for Community Behavioral Healthcare

** Patricia Harteneck, Ph.D., MBA, 2015,Psychology Today.