According to a 2023 global study by Statista, over 60% of adults report feeling stressed daily, with many unaware of how everyday habits affect their emotional and mental wellness. In Nigeria, mental stress is rising due to the increased cost of living, unemployment, and academic pressure.
We all have something on our minds — commuting in Lagos traffic, trying to meet school deadlines, caring for family, looking for job security, or managing relationships. These daily pressures can overwhelm anyone, especially when left unchecked.
While therapy and professional help are crucial, there are also simple lifestyle changes you can make today that support your emotional well-being. At CLI College Nigeria, we’re big on holistic care, so let’s talk about three powerful habits that nurture your mind and body: journaling, sleep, and nutrition.
Journaling: A Brain Dump With Benefits
You don’t need to be a “writer” to journal. You don’t even need a fancy notebook.
You just need somewhere to put all the swirling, tangled thoughts that live rent-free in your head, especially at 2 a.m.
Here’s why it helps:
It gives your brain a break. Writing thoughts down outsources them.
It creates space between you and your worries.
It helps you process feelings rather than push them down.
Try this mental detox:
Before bed, jot down:
- One thing you’re proud of today
- One thing that challenged you
- One kind word you can tell yourself
This small habit can shift how you see yourself — and your situation.
Sleep: Your Natural Reset Button
In our culture, sleep is often underrated. But skipping rest is like skipping food — it starves your brain.
Sleep helps you:
- Process emotions and stress
- Improve memory and focus
- Regulate mood and reduce irritability
A CDC study confirms that people who sleep less than 7 hours regularly are more likely to struggle with mental health challenges (CDC, 2022).
Your next step:
Set a wind-down alarm one hour before bed. During that hour: reduce screen time, play soft music, drink herbal tea, or stretch. Your brain needs calm to recharge.
Nutrition: You Can’t Pour From an Empty Plate
We often separate the mind from the body, but your brain literally runs on what you eat. A poor diet = poor mood. A nourished body = a more resilient mind.
Your brain loves:
- Omega-3s (found in fish like mackerel or in local nuts like walnuts)
- Leafy greens and colourful vegetables (like ugu, spinach, carrots)
- Gut-friendly foods (like yoghurt or zobo)
Harvard Medical School says eating nutrient-rich meals consistently can reduce the risk of depression and boost mental clarity (Harvard, 2020).
Quick Nigerian-friendly tip:
Swap one sugary snack for a handful of groundnuts or a boiled egg. Little swaps go a long way.
Gentle Reminders
Mental wellness isn’t about fixing everything at once. It’s about starting with one good habit and doing it consistently.
- Journal for five minutes.
- Turn off your phone an hour earlier.
- Add one brain-boosting food to your next meal.
These small acts of self-care — done daily — can lead to big changes over time.
Let’s Hear from You
Have you tried journaling before? What helps you sleep better? Do you have a favourite local food that lifts your mood?
Share your thoughts in the comments below — someone out there might need to hear your tip today!
Ready to Take Mental Wellness Seriously?
At CLI College Nigeria, we believe in education that empowers the mind and the heart. If you’re passionate about mental health or want to build a career in supporting others through emotional challenges, explore our Mental Health and Addiction programs.
🔗 Click here to learn more and register
📞 Or call us at 09137000145 for inquiries
Because real change starts with you.
