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GOOD NIGHT! (Final Part )
Studies show that people with insomnia who learn to recognise and change stressful thoughts sleep better than those who take sleeping pills to treat their insomnia. Whatever the cause, you are more likely to rest if you adopt healthy sleep behaviours.
Much like diet and exercise, sleep is a basic building block to good health. Create a relaxing sleep environment. Keep your bedroom dark, cool and as quiet as possible and keep electronics such as a computer, TV and phones out of your bedrooms.
Exposure to stimulating objects and lights from computer and TV screens can affect the levels of melatonin, a hormone that regulates your body’s internal clock. Do not discuss or deal with stressful or anxiety-inducing situations right before bedtime.
Just as exercise can increase energy levels and body temperature, discussing difficult topics will increase tension and may provoke a racing heartbeat. Protect the quality of your sleep by dealing with any stressful topics long before bedtime.
Maintain a regular sleep routine. Go to bed and get up at the same time each day, even on the weekends.
Late afternoon naps can interfere with night time slumber. Maintain a regular exercise routine. Research shows that exercise increases total sleep time, particularly the slow-wave sleep that is important for body repair and maintenance.
However, do not exercise too late in the day. Working out close to bedtime can boost energy levels and body temperature, making it harder to fall asleep.
Avoid late night meals and alcohol consumption. Skip heavy meals before bed and limit alcohol. Even if a cocktail seems to help you fall asleep, it can interfere with sleep quality and disrupt sleep later in the night.
Avoid nicotine and caffeine use. These stimulants can make it harder to fall asleep and stay asleep, especially if consumed late in the day. Setting aside time to unwind and quiet your mind will help you get into a sleepy state of mind.
Meditating, doing breathing exercises, taking a bath and listening to relaxing music are great ways to calm down at night. Do not check the clock. Tallying how much sleep you are losing can create anxiety and make it harder to fall asleep.
Depression is one of the most common mental illnesses. More than experience major depressive disorder during their lifetime, according to the national Institute of Mental Health.
Depression and sleep problems often go hand-in-hand. Many people with depression experience hypersomnia, a condition in which they sleep more than normal. On the other end of the sleep spectrum, insomnia is also common among people with depression.
In fact, research suggests that people with insomnia are 10 times as likely to suffer from clinical depression. Some people develop sleep problems first, and then go on to experience depression.
In others, depression occurs before signs of sleep disorders. In either case, sleep difficulty is just one of many reasons to seek treatment for depression. Depressed people typically feel hopeless and guilty.
They often lose interest in routine activities and withdraw from family and friends. They may have thoughts of suicide. Treatment can address both depression and the sleep problems that go along with it.
By Robert Ekow-Grimond Thompson
In recent years, the term “female rage” has gained significant traction, symbolising a collective shift in how women’s emotions are perceived and addressed.
This phenomenon is not merely a fleeting trend but a profound movement rooted in centuries of systemic injustices, personal betrayals, and societal expectations.
As women increasingly reclaim their anger, it is imperative to understand the multifaceted nature of female rage, its causes, and its implications for individuals and society at large.
The historical context of female anger
Historically, women’s emotions have been subject to dismissal, ridicule, and pathologisation. The term “hysteria,” originating from the Greek word for uterus, was used to describe women’s emotional states as irrational and uncontrollable.
This legacy of silencing and shaming has contributed to a culture where women’s anger is often suppressed or stigmatised.
However, with the rise of feminist movements, women are challenging these narratives, asserting their right to express anger and demand change.
The anatomy of female rage
Female rage is not a monolith; it is a complex and multifaceted emotion driven by various factors, including:
1. Societal expectations: The pressure to conform to traditional roles of passivity, politeness, and emotional labour.
2. Gender inequality and pay gaps: Frustration stemming from systemic discrimination in the workplace and beyond.
3. Sexual harassment and abuse: Trauma and anger resulting from pervasive violence and objectification.
4. Emotional labour and burnout: The unsustainable burden of managing emotions and responsibilities in personal and professional spheres.
5. Hormonal fluctuations: The impact of hormonal changes on emotional states, often overlooked or dismissed.
The power of anger: Reclaiming female rage
Far from being a destructive force, female rage can be a catalyst for change. When acknowledged and channelled constructively, anger can drive advocacy, policy reform, and resistance against inequality.
The #MeToo movement, women’s marches, and increased representation in politics are testaments to the power of collective female anger.
Addressing the Stigma: Towards a more inclusive dialogue
To fully harness the potential of female rage, society must address the stigma surrounding women’s anger. This involves:
1. Validation and recognition: Acknowledging women’s emotions as legitimate and worthy of attention.
2. Creating safe spaces: Providing platforms for women to express anger without fear of backlash.
3. Education and awareness: Challenging stereotypes and promoting understanding of women’s experiences.
4. Support systems: Offering resources and support for women dealing with trauma and systemic injustices.
Conclusion
The age of female rage is a moment of profound transformation, where women’s anger is no longer silenced but celebrated as a force for justice.
By understanding the roots of female rage and addressing the societal structures that fuel it, we can move towards a more equitable and compassionate world.
The journey is complex, but the destination-a society where women’s emotions are respected and their voices are heard is worth the struggle.
References:
[1] Chemudupati, P. (2022). _The Rage of Women: A Historical Perspective_.
[2] Traister, R. (2018). _Good and Mad:
By Robert Ekow Grimond-Thompson
Features
From panic to pass: how parents, teachers can help children beat BECE, WASSCE exam phobia- Part 1
Walk through any Junior High or Senior High compound in Ghana as BECE or WASSCE approaches and you will see it.
A bright girl suddenly quiet. A boy who led class debates now sleeping at his desk. A Form three student with stomach pains every Monday morning.
This is not laziness. This is academic stress. When left unaddressed, it hardens into exam phobia-overwhelming dread that pushes children into burnout, avoidance, and sometimes silence.
As a mental health professional who sits with these children and their parents at Counselor Prince & Associates Consult (CPAC) in Adenta Oyarifa-Teiman, I see the pattern clearly.
Research confirms it. Putwain and Daly (2014) found that high test anxiety predicts lower grades independent of ability. Zeidner (1998) showed that chronic academic pressure raises cortisol, weakens memory recall, and increases school dropout risk. The brain under fear cannot retrieve what it studied.
Understanding the storm: What academic stress really looks like
Exam phobia is not just “being nervous.” It shows up as headaches before mocks, sudden anger when books are mentioned, night-time insomnia, or perfectionism that ends in blank scripts.
Some children over-study until 2 a.m. and forget everything by 9 a.m. Others avoid books completely, scrolling phones instead. Both are distress signals. Dr Kenneth Ginsburg, a paediatrician specialising in adolescent resilience, notes: “Stress is not the enemy; feeling alone with stress is.” Too many Ghanaian children feel alone with it.
The home front: How parents and couples become safe havens, not extra pressure
The first antidote is at home. Structure beats shouting. Set a predictable study slot-same time, same place, with water and a light snack. Then protect sleep like you protect school fees. A tired brain fails faster than an unprepared one. Use the “15-minute start rule”: “Just sit for 15 minutes. If you still can’t, we close and try after a walk.” Often, starting is the hardest part.
Couples must watch their language. “Don’t disgrace us” plants fear. Replace it with “We see your effort. What part feels hardest today?” Praise process, not only position: “You revised three topics and asked for help—that is maturity.” Research by Dweck (2006) confirms that process praise builds resilience while outcome praise increases anxiety.
For caregivers, check your own anxiety. Children borrow our nervous system. If BECE makes you panic, they will panic. One parent grounds—keeps meals, prayer, and bedtime steady. The other pivots—talks to teachers, adjusts timetables, arranges counselling. Both protect rest. An empty cup cannot pour calm.
Resources
– Counsellor Prince & Associates Consult (CPAC): Award-winning Clinical Mental Health and Counselling Facility, accredited by the Ghana Psychology Council.
– School-Based Support: Speak to Guidance & Counselling units, or licensed school counsellors. E.g. Counsellor Blessing Offei – 0559850604 (School Counsellor).
– Contact CPAC for Parent Coaching/Counselling & Student Therapy: 055 985 0604 / 055 142 8486
