By Suleiman Tajudeen
…Continued from last week
CITIZENS COMPASS—University/secondary school can be stressful, but your mental health is what keeps you learning, relating, and growing. Here are practical things you can actually help yourself:
Take care of your basics – “The Foundation”
Sleep: Aim for 7-8 hours daily. All-nighters hurt memory and mood more than they help.
Eat well: Add fruits, water, and protein. Too much caffeine, energy drinks, and junk food = anxiety + crashes.
Move your body: 20-30 min walk, dance, football. Exercise is a free “antidepressant” for your brain.
How to manage academic stress
Plan early: Use a timetable. Break big tasks into small chunks. “Read 5 pages today” , “Read whole textbook tomorrow”
Use 50/10 rule: Study 50 mins, break 10 mins. Your brain needs rest to absorb info.
Past questions + active recall: Familiarity reduces exam fear. Don’t wait till exam week.
It’s okay to ask for help: Tutor, study group, lecturer during office hours. You don’t have to suffer alone.
Protect your emotional health
-Talk about it: Don’t bottle things. Talk to a trusted friend, mentor, counselor, psychologist or religious leader.
– Practice self-talk: Replace “I’m going to fail” with “I’m prepared and I’ll do my best”
– Journal: Write down what’s stressing you. Getting it out of your head helps.
– Limit comparison: Social media highlights reel will make you feel behind. Focus on _your_ journey.
Build healthy relationships
– Choose your circle wisely: Friends who motivate you, not those who pressure you into drugs, cultism, or “runs”.
– Set boundaries: It’s okay to say “No” to extra group work, parties, or gist when you need to rest.
– Stay connected: Call home. Isolation makes problems bigger.
Manage digital life
– Social media detox: Mute/unfollow accounts that make you feel anxious or “not enough”
– Screen breaks: 1 hour before bed, no phone. Helps sleep and overthinking
– Don’t live online: Balance online gist with real life interactions.
Warning Signs of mental illness:
Check in with yourself. Seek help if you notice for 2+ weeks:
– Constant sadness, loss of interest in things you liked
– Can’t sleep or sleeping too much
– Panic attacks, constant worry, can’t concentrate
– Thoughts of harming yourself
Have an outlet to help your mental health:
– Hobbies: Music, art, sports, volunteering, faith. Something that’s not about grades.
– Relaxation: Prayer, meditation, breathing: Inhale 4s, Hold 7s, Exhale 8s
– Celebrate small wins, for every little achievement.
Remember: Mental health isn’t about being happy 24 hrs, It’s about being able to handle stress, work, and bounce back when things get tough.
It is important to note that you don’t have to be perfect. You just have to be consistent with caring for yourself and manage your mental health appropriately.
References
Atilola, O. (2015). Mental health service utilization in Nigerian schools: The challenges and way forward. _Journal of Child & Adolescent Mental Health, 27_(1), 35–46. https://doi.org/10.2989/17280583.2014.982719
Gureje, O., Lasebikan, V. O., Ephraim-Oshoko, E., Olley, B. O., & Kola, L.(2005). Community study of knowledge of and attitude to mental illness in Nigeria. _British Journal of Psychiatry, 186_(5), 436–441. https://doi.org/10.1192/bjp.186.5.436
Kutcher, S., Wei, Y., & Coniglio, C. (2016). Mental health literacy: Past, present, and future. _Canadian Journal of Psychiatry, 61_(3), 154–158. https://doi.org/10.1177/0706743715616609
Omigbodun, O. O.(2008). Childhood and adolescent mental health in Nigeria: A review. _International Psychiatry
, 5_(3), 60–63.
World Health Organization. (2021). _Guidelines on mental health promotive and preventive interventions for adolescents _
For questions or medical consultations, contact Dr. Suleiman Tajudeen, CEO and Director of Clinical Psychology, Clear Mind Psychological Consult, Km 15, Badagry Expressway, Ojo, Lagos. +234 803 402 4457
