Promoting Mental Health in 2020

Photo Credo: maritime first newspaper

Hello friends, as we roll into 2020 and make our numerous new year resolutions, let’s also look at ways of promoting our mental health positively.These include:

  1. Stay physically active and exercise.
  2. Eat healthy meals.
  3. Avoid alcohol, tobacco and caffeine
  4. Build good supportive network by investing in positive relationships.
  5. Share your feelings with reliable friends and confidants.
  6. Make out time to re-create and re-energize yourself.
  7. Engage in activities and hobbies you love
  8. Accept and celebrate yourself the way God has made you.
  9. Care and volunteer to help others
  10. Have a gratitude journal
  11. Build on your strengths and dwell less on your weaknesses
  12. Be bold to try out new things- recipes, sports, etc.
  13. Take time to laugh at youself, no point beating yourself up too much.
  14. Disappear from social media and other interruptions sometimes and just breathe
  15. Practice forgiveness
  16. Drop a thank you line for someone
  17. Give someone a gift, doesn’t have to be big.
  18. Visit the orphanage, the prison and the hospital
    from time to time. Will help you to appreciate life more.
  19. Soak in a warm bath from time to time.
  20. Have a personal relationship and connection with God.

Thank you so much for reading. We will be looking at mental health promotion strategies for families and societies soon. Keep the conversation going 👍👍👍

Written by Rebecca Ekochin

How to Build Resilience

Photo credit: maritime first newspaper

Good day dear friends, trust you all had a great weekend. We are still on the subject of building resilience. Children and Young people are also exposed to stressful circumstances such as bullying, abuse and even circumstances similar to what is encountered by adults. The right experiences can help in shaping intrinsic qualities of children via brain rewiring. Hence the need to empower them with resilience building skills. This evening, we will be focusing on this.

  1. Teach them that change, even though scary, is an essential part of life.
  2. Help them stick to a daily and consistent routine. This can be quite comforting to them.
  3. Teach them how to be helpful to others.
  4. Help them develop social skills such as empathy and encourage them to make and keep good positive friends.
  5. Teach them how to take good care of themselves- eat right, exercise, rest and also engage in meaningful play.
  6. Teach them how to set their own age appropriate goals and cheer them on towards achieving them.
  7. Train them to believe in their own abilities.
  8. Let them have a supportive relationship with a responsive and responsible adult. This could be a parent, care giver, etc.
  9. Teach them that asking for help is not a sign of weakness.
  10. Provide opportunities for them to make their own decisions atimes.
  11. Provide Positive feedbacks to boost their morale and ego.
  12. Model acceptable social behaviour to them
  13. Engage them in talks and be a willing and non-judgemental audience.
  14. Let them have a positive mentor/role model
  15. Show them unconditional love.

Hope the above tips will come in handy. Thank you for reading. You can join the conversation and follow us also on twitter: AsktheshrinkDr.

Written by Dr. Rebecca Ekochin

Resilience and Its Relationship With Having a Good Mental Health

Photo Credit: maritime first newspaper

Hello friends, hope the ongoing series has been helpful. Today’s post will be dealing with resilience and its relationship with having a good mental health. We will also briefly look at how to build resilience.
Resilience refers to the ability to deal with the adversities of life and bounce back from them. It is all about being emotionally balanced. Difficult times are normal in life and are accompanied by a lot of sadness, anxiety and stress. Here’s where resilience comes into play. Individuals with good mental health are resilient.They are able to bounce back from all forms of adversity, be it a loss, an illness or any other setback. Even though some people seem to be resilient naturally, resilience can also be developed through certain thoughts and behaviours.
Resilience can be built through the following ways:

(1) Accept that change is a normal part of living.
(2) Make good, strong and positive connections with family, friends, co-workers and others.
(3) Avoid seeing crises as insurmountable, rather work towards a solution
(4) Take decisive steps during stressful moments
(5) Have realistic goals and work towards achieving them.
(6) Try to learn something good from any situation.
(7) Maintain a positive outlook about life.
(8) Avoid blowing things out of proportion.
(9) Develop your confidence and have a positive view of yourself.
(10) Understand that setbacks are temporary and you have the skills and abilities to combat whatever challenges that may arise.
(11) Develop good problem solving skills- make a quick list of potential solutions whenever problems arise.
These are some of the ways we can build resilience as adults. It should be noted however, that it can take time to build it, but don’t despair, keep practising these skills and more.
See you soon in our next post.

Written by Dr. Rebecca Ekochin

Characteristics of People With Good Mental Health

Photo credit: maritime first newspaper

Hello everyone, we do hope you are enjoying the season. This post will be addressing the characteristics of people with good mental health.
Individuals with good mental health have the following characteristics:

  1. Live a contented life
  2. Build, nurture and sustain healthy relationships.
  3. Have a good work-play balance.
  4. High level of optimism and enthusiasm about life.
  5. Open to new learning and experience.
  6. Adapt fast to changes.
  7. Have an inbuilt ability to deal with stress.
  8. Ability to bounce back from adverse circumstances.
  9. Have high self esteem and self confidence.
  10. Find a sense of meaning and purpose in life.
  11. Ability to feel, express and manage a range of positive and negative emotions.
  12. Can love and accept love
  13. Lives in a world of reality rather than fantasy
  14. Ability to step forward and take action as well as step back and reenergize themselves as the need arises.
  15. Focused,flexible and creative.
  16. Good sense of humor
  17. Responsible, trustworthy and honest
  18. Willingness to take a reasonable risk without fear of failure.
  19. Being comfortable in his/her own skin without need for validation.
  20. Self awareness- of weaknesses, strengths, talents, needs, likes, dislikes, etc
  21. Ability to control cravings and urges
  22. Competent and straightforward
  23. Ability to respect self and others

More posts coming up soon. Keep reading 👍👍

Written by Dr. Rebecca Ekochin

Mental Health

Photo credit: maritime first newspaper
Good day everyone, compliments of the season to you and yours. As the year gradually comes to an end, we will be re-visiting part of the theme of this year’s world mental health day celebration- talking about mental health promotion. In the next couple of days, we will be looking at ways we can promote our mental health as individuals, families as well as societal measures. We will also look at the characteristics of people with good mental health and the relationship between resilience and good mental health. It is hoped that this knowledge will help us become better as we march into the next decade.
By way of definition, health is defined as a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity (WHO). So to achieve good health, one must be healthy mentally. Good mental health goes beyond the absence of mental illnesses such as depression, schizophrenia and the likes. According to the World Health Organization (WHO), a person is mentally healthy when he/she is able to realize his/her abilities, is able to cope with life’s normal stresses, can work productively/fruitfully and is also able to make a positive contribution to his or her community.
Mental health promotion aims to protect and support emotional and social well being as well as create conducive environment to increase the mental capacity of individuals, families and societies.
More posts coming up soon.

Written by Dr. Rebecca Ekochin

What Is Your Personal Development Plan for 2020

What is Your PDP for 2020?

Your PDP is Your Personal Development Plans.

Your PDP must be a Detailed, Well-Structured, Articulated and Written Plan that will demand your loyalty and commitment.

Your PDP Guide must include the following:

  1. Building Spiritual Capacity (Moving from Just Relationship to Quality Fellowship with Your God)
  2. Inspirational And Motivational Books to Read in 2020 (weekly, monthly or quarterly)
  3. Professional And Career Development Seminars, Conferences or Workshops to attend. (either Paid or Free)
  4. Mentors and Coaches you must connect with in 2020, that will add great value to your life and work.
  5. Relevant/Additional Skills to Develop or Sharpen to enhance your ability to SERVE people and EARN more.
  6. Events, Places, Cities And Nations To Visit for personal relaxation, recreation and education.
  7. Networks or Associations to join, that will serve as leverages for opportunities and connections (online or offline)
  8. What Products or/and Services will you be creating in 2020 to multiply IMPACT and increase INCOME.
  9. Negative Relationships or Friendships to cut off (that drains personal energy)
  10. Wise and Intelligent Investments to undertake in 2020.
  11. Negative Habits, Attitudes and Behaviours to confront and conquer.
  12. Positive Habits, Attitudes and Behaviours to cultivate in 2020.

Let Your Plans Begin Now!!!



A salt has no need to look like other ingredients, sends out no aroma like other seasonings, but without it the soup is tasteless.

Men of true impact don’t fight for position, visibility or appearance.

Their results speak for them not their propaganda.

You don’t need to shout to be heard, people keep quiet to listen to intelligent people

A salt maintains its integrity amidst pollution.

Have you seen where a salt buyer demands to taste it before buying? because salt has proved its integrity over the ages.

If you will need to swear before people believe you, you lack integrity.

Is your life a salt to the earth or an insult?

The easiest and only way the salt can lose its taste is when mixed up.

Watch your association, you are too needed to be wasted..

Be a salt not an insult.

Good Day, Great Minds; Do Have a Fulfilling Week Ahead


Photo Credit:

Many women dream of that special day. You know the one, where all of the attention is on her in that gorgeous white dress. The flowers, the decorations, the fancy cars and let’s not forget, her Prince Charming. Most women have an idea of what age they will be when Mr. Right asks her to spend the rest of her life with him. She has the colors picked out, the ideal season, the wedding party and even the guest list! To many women, the wedding day is the turning point in her life that will lead to her happily ever after. Many of have focused (let’s be honest) so much time and thought on the wedding such that they have never spent enough time and energy on the most important part Preparing To Become A Wife! Marriage takes work! I am talking about 24/7/365 work! The great thing about the marital covenant is that when you give it your all, you can live Happily Ever After.

1. Develop an intimate relationship with God.

You cannot enter into a successful covenant with a husband if you don’t first have one with God. Seek wisdom, study the word, develop a life of prayer and be dedicated to living for God. This will strengthen the marriage covenant when God allows you to walk into that season. A three-cord strand is not easily broken.

2. Master the art of fidelity and trust.

No man wants a woman who cannot be faithful or one that turns her neck at every fine man that she sees. Learn to 100% committed prior to a serious courtship. Be happy with what God has blessed you with and cultivate your relationship. It is also important to be a woman of your word. If you promise to do something, be sure to do it!

3. Develop the ability to take care of a home.

Ladies, in order to be a great partner in marriage, you must bring the ability to emotionally and physically take care of the house. Learn to set an atmosphere of peace and love. Avoid quarrels when possible. Practice gentleness with others that cross your path.

4. Learn how to cook!

My mother once told me that a woman who cannot cook is not cute! We know that men like to eat. Let’s be serious here. We all need to eat to live. Eating out all of the time can become expensive and who doesn’t love a home-cooked meal from time to time. If you cannot do anything beyond boil water, invest in a cookbook. Try one new meal a week and you will quickly improve your cooking skills.

5. Make smart financial decisions.

If you desire to marry a man that provides and makes the best decisions for his family, you need to do the same. Smart men don’t want to marry a woman who spends way more than she saves. Work on your budget and be sure to have an emergency fund. Preparing for tomorrow is important. The ability to manage money is important in marriage.

6. Be complete as one.

Be comfortable with not having a man in this season. Learn to be happy on your own. Find joy in those things that make you happy. Love what you have and don’t covet what others have. Spend time in your singleness doing the things that you love to do. Travel, find hobbies and do the things that married women tell you that you won’t have time to do when you get married and then become a mother.

7. Learn the art of compromise.

Marriage will be about give and take. While you are single, learn that you don’t always have to be right and accept that most things will not always happen your way. Be willing to sacrifice what you want for the benefit and happiness of others. Wives have to compromise many things. The earlier we learn to compromise, the better off we will be in marriage.

8. Be committed to pursuing your dreams and supporting others.

It is important to have your own goals and motivations prior to becoming one with your future husbands. The single season is a great opportunity to begin building your career, business or working towards other goals. Learn how to support family and friends in their endeavors as well. When you become a wife, you will have to support your husband’s dreams, possibly at the expense of yours. You must me ok with this level of sacrifice and compromise prior to committing to marriage.

9. Know what submission is and be ready to walk in it.

Many people shy away from this discussion. Submission is not equivalent to obedience. Submission is yielding in love. Study God’s design for marriage and understand the role of a wife. In your singleness, God is your husband. Submit yourself to Him. Trust His plan and timing for your life. Seek His guidance in all that you do. Practicing submission now will be the driving force to it being second nature to you once you become a wife.

10. Be holy and feminine in your conduct.

Always carry yourself as a classy woman who walks with confidence. Men want a woman they are proud to take home to their families. They want a woman with high self-esteem, one who walks gracefully, respects herself and others around her. Marriage is a sacred bond between God, man and woman. This is a great starting list to help single women prepare.



To all married couple. And those preparing for marriage.


Only God has no weakness. Every rose flower has its own thorns. If you focus too much on your spouse’s weakness, you can’t get the best out of his/her strength.


No one is an Angel, therefore, avoid digging one’s past. What matters is the present life of your partner. Old things are passed away. try to forgive and forget. The past can’t be changed. So focus on the present and the future!


Marriage is not bed of roses. Every shinning marriage has gone through its own test of hot and excruciating fire. True love is proved in time of challenge. Fight for your marriage! Make up your mind to stay with your spouse in time of needs. Remember this is the vow you made on your wedding day!


Don’t compare your marriage with anyone else’s! We can never be equal, some will be far in front and others far behind. To avoid marriage stresses, be patient, work hard and with time, your marriage dreams shall come true.


When you marry, you must declare a war against enemies of marriage. Some of the enemies of marriage are: Ignorance, Prayerlessness, Unforgivingness, Adultery, Third Party Influence, Stinginess, Stubbornness, Lack Of Love, Rudeness, bitterness, Laziness, Divorce etc. Be ready to fight to maintain your marriage zone.


There is no ready made- marriage anywhere. Marriage is hard work, volunteer yourself and perfect it daily. Marriage is like a CAR with Gear oil, gear box, back axles, etc and If these parts are not properly maintained, the car will break down somewhere along the road and exposing the occupants to unhealthy circumstances. – Many of us are careless about our marriages … Are you? If you are, please pay attention to your marriage.


He (God) gives you, him or her in the form of raw materials in order for you to mold into what you desire. You may desire a man/woman who can pray for 1 hour but your husband/ wife can only pray for 30 minutes. With your love, prayer and encouragement, she can improve and vise versa.


You cannot predict what will happen after marriage, as situations may change, so, leave a room for adjustment. Pregnancy may not come in the next 4 years. You may get married to her because she’s slim but she becomes 100% fatter after a child. He may lose his beautiful job for years that you have to take the financial responsibility of the family until he gets a new job. But with God by your side, you will smile at last.


Marriage needs total commitment, love is the glue that makes a couple stick together. Divorce starts in the mind. Never think of divorce! Never threaten your spouse with divorce. Choose to remain married! God hates divorce


Marriage is like a bank account. It is the money you deposit into your bank account that you can withdraw. If you don’t deposit love, peace and care into your marriage, you are not a candidate of a blissful home. There is no free love in marriage, You cannot love without giving and sacrificing.

May God Give us The Grace And Wisdom To Build A Heaven on Earth Marriage.

Type of Government

governmetnPhoto Credit:


I saw this funny analogy of government around the world and taught it is worth sharing.

#SOCIALISM: You have two cows, and you give one to your neighbor.

#COMMUNISM: You have two cows, the government takes both and gives you milk.

#FASCISM: You have two cows, the government takes both and sells you milk.

#NAZISM: You have two cows, the government takes them and kills you.

#CAPITALISM: You have two cows, you sell one and buy a male. You multiply your cows and there is economic growth. You sell them, you retire and you live on your profits.

#MODERN_CAPITALISM: You have two cows, you sell one and buy a male. You multiply your cows and you buy those of your neighbors. Then your neighbors become your shepherds, you pay them in monkey currencies and they die poor.

#AMERICAN_SOCIETY: You have two cows, you sell one and you have to make the other one to produce milk like Four cows. By stress of producing beyond her capacity, she dies. You hire a consultant to understand this death.

#FRENCH_SOCIETY: You have two cows, you go on strike because you want a third cow.

#GERMAN_SOCIETY: You have two cows, you modify them so that they live 100 years, eat once a month and take care of themselves.

#CHINESE_SOCIETY: You have two cows, you sell milk to your compatriots and you produce plastic milk to export to the rest of the world. You become rich.

#BLACK_AFRICAN_SOCIETY: You have two cows, you eat them all in one month, and you dream that donors or the international community give you more cows. When that doesn’t happen, you go to religious houses and hope for miracle cows. You begin to fast days and nights without eating or drinking and continue to speak in all kind of tongue, so that the cows will fall from Heaven. At last You die in extreme poverty.