CNCS Psychology for healthy mind

17/06/2025

03/04/2025

03/04/2025

What is Substance use?

Substance use refers to the consumption of drugs or alcohol for recreational or therapeutic purposes. It can vary from casual use to dependence and addiction.

Reason for substance use

Social Pressure: Desire to fit in with peers or participate in social activities.
Stress Relief: Using substances to cope with academic or personal stress.
Curiosity: Experimentation with new experiences, especially during college years.
Coping Mechanism: Seeking escape from emotional or psychological issues.

Side effect

Physical Health Issues: Impaired coordination, increased risk of accidents, and long-term health problems.
Mental Health Effects: Anxiety, depression, and cognitive impairments.
Academic Consequences: Poor performance, increased absenteeism, and potential dropout.
Social Problems: Strained relationships with friends and family.

How to avoid?
Build Resilience: Develop healthy coping strategies for stress (e.g., exercise, meditation).
Seek Support: Engage with friends, family, or counselors who encourage healthy behaviors.
Educate Yourself: Understand the risks associated with substance use and make informed decisions.
Participate in Activities: Join clubs or groups that promote healthy, substance-free activities.
Set Goals: Focus on academic and personal goals that reinforce positive lifestyle choices.

CNCS Psychology Office

03/04/2025

ህይወታችን ላይ ትልቅ በጎ ተጽዕኖ የሚፈጥሩ 10 አመለካከቶች!

1. ራሴን ለመውደድና ለመቀበል ሰዎች እስኪወዱኝና እስኪቀበሉኝ አልጠብቅም።

2. ትክክለኛውን ነገር አደርጋለሁ እንጂ ሰዎችን ሁሉ ለማስደሰት አልሞክርም።

3. ትችቶች እንዲያስተምሩኝ እንጂ እንዲሰብሩኝ አልፈቅድም።

4. እኔ በስህተቶቼ define አልደረገም።

5. ስህተቶቼን ከስኬቶቼ በላይ አግዝፌ አላይም።

6. ሰዎች ሁሉ እንደኔ እንዲያስቡ አልጠብቅም።

7. የማልቀይራቸውን ሀቆች እቀበላለሁ።

8. ሰዎች እንዲያማክሩኝ እንጂ እንዲወስኑልኝ አልፈቅድም።

9. በማልቀይረው ትላንት ላይ ሳይሆን ባለኝ ዛሬ ላይ አተኩራለሁ ።

10. ደስታዬን ለነገ አልቀጥርም። ባለኝ ረክቼ ዛሬ ሀሴት አደርጋለሁ።

ኤርሚያስ ኪሮስ (ካውንስሊንግ ሳይኮሎጂስት)

01/10/2024

Here are some psychological tips for university students to help manage stress, maintain mental well-being, and enhance academic performance:

1. Time Management
Prioritize Tasks: Use a planner to list assignments and deadlines. Break tasks into manageable chunks.
Set Realistic Goals: Establish short-term and long-term goals to keep yourself motivated and on track.
2. Mindfulness and Relaxation
Practice Mindfulness: Engage in meditation or mindfulness exercises to reduce anxiety and improve focus.
Take Breaks: Regular short breaks during study sessions can enhance productivity and reduce burnout.
3. Healthy Lifestyle
Nutrition: Maintain a balanced diet to support brain health. Include plenty of fruits, vegetables, and whole grains.
Exercise: Regular physical activity can boost mood and reduce stress. Aim for at least 30 minutes of exercise most days.
4. Social Support
Build a Support Network: Connect with peers, join clubs, or participate in study groups to foster relationships.
Seek Help When Needed: Don’t hesitate to reach out to friends, family, or counselors if you’re feeling overwhelmed.
5. Coping Strategies
Develop Healthy Coping Mechanisms: Engage in hobbies or activities that you enjoy to relieve stress.
Avoid Procrastination: Tackle tasks head-on rather than putting them off to prevent last-minute stress.
6. Academic Strategies
Stay Organized: Keep notes and materials organized to make studying more efficient.
Seek Academic Support: Utilize tutoring services or office hours to get help from professors when needed.
7. Self-Care
Establish a Routine: A consistent daily routine can provide structure and stability.
Get Enough Sleep: Aim for 7-9 hours of quality sleep each night to improve concentration and overall health.
8. Positive Mindset
Practice Gratitude: Reflect on positive experiences and accomplishments to foster a positive outlook.
Challenge Negative Thoughts: Be aware of negative self-talk and try to replace it with more constructive thoughts.

28/06/2024

Mindset refers to the set of beliefs, attitudes, and assumptions that shape an individual's perspective and influence their behavior, thoughts, and actions.
Developing a positive and growth-oriented mindset is essential for personal and professional success.
Types of Mindsets:
Fixed Mindset: Believes that abilities and traits are static and cannot be changed through effort and learning.
Growth Mindset: Believes that skills and abilities can be developed through dedication, hard work, and persistence.
Developing a Growth Mindset:
Embrace Challenges: Approach difficulties and setbacks as opportunities to learn and grow, rather than seeing them as obstacles.
Cultivate Persistence: Persist in the face of challenges and view failures as temporary setbacks, not permanent limitations.
Focus on the Process: Emphasize the importance of the learning process, rather than solely focusing on the end result or outcome.
Seek Feedback: Welcome constructive feedback as a means to improve and develop new skills.
Celebrate Progress: Acknowledge and celebrate small wins and progress, as they serve as motivation to continue growing.

Challenges that Affect Mindset:
Negative Self-Talk: Internal negative thoughts and self-doubt can hinder one's ability to develop a growth mindset.
Fear of Failure: The fear of making mistakes or being judged can prevent individuals from taking risks and stepping out of their comfort zones.
Comparison to Others: Constantly comparing oneself to others and their achievements can lead to feelings of inadequacy and a fixed mindset.
Lack of Resilience: When faced with setbacks or obstacles, individuals with a fixed mindset may struggle to bounce back and persevere.
Environmental Influences: The people, media, and cultural norms in an individual's environment can shape their mindset, either positively or negatively.
Developing a growth mindset is a continuous process that requires self-awareness, discipline, and a willingness to step outside of one's comfort zone. By recognizing and overcoming the challenges that affect mindset, individuals can cultivate a positive and empowering perspective that enables them to achieve their goals and reach their full potential.

30/08/2023

ተፈላጊ የሚያደርጉን ቁልፍ ፀባዮች
1. ዲስፕሊን ፡ በየቀኑ ካንተ የሚጠበቅ ነገር ማድረግ
1.1. የምትፈልገውን ነገር ለይተህ ማወቅ
1.2. ለምን እንደፈለከው በደንብ እወቅ
1.3. ያንን ነገር እንዳታገኝ የሚያደርጉ የሚጐትቱህን ነገር ማወቅ
1.4. ለውጥህን ተመልከት
2. የስሜት ብስለት (Emotional intelligence)
2.1. ራስን መረዳት ስሜትን ማወቅ
2.2. ራስን መቆጣጠር
2.3. ሰዎችን መረዳት
2.4. ምርጥ ግንኙነት መፍጠር
3. ራስን ማነቃቃት
4. ትኩረትህን መጠበቅ
5. ሁሌም ራስህን ማስተማር
6. Flexible መሆን

30/08/2023

ስትናደድ ማድረግ ያሉብህ 5 ነገሮች
የሚያናድድ ነገር በተፈጠረ ጊዜ ወይም በተናደድንበት ቅጽበት ማድረግ ያሉብን ነገሮች
1. በጥልቅ መተንፈስ
አየር በጥልቅ ወደ ውስጥ ማስገባት ከዚያ ወደውጭ ማስወጣት በተደጋጋሚ
2. የሚሰማንን ነገር መፃፍ
የሰው ልጅ ሲናደድ ሁሉ ነገሩ ይቀየራል
ለራሳችን ጥያቄ መጠየቅ መልስ መስጠት
2.1. ምንድን ነው እንድናደድ ያደረገኝ?
2.2. ላናደደኝ ነገር ምን ነበር ምላሼ?
2.3. ምን ነበር የተሰማኝ በወቅቱ?
2.4. አሁንስ ምን የቀረ ስሜት አለኝ?
2.5. ይህንን ሁኔታ እንዴት ልፍታው?
3. ለቅርብ ሰዎች መንገር፡ አንዳንዴ ለኛ ያናደደን ነገር ለሌላው ቀልድ ሊሆን ይችላል
4. ትኩረታችንን መየቀር፡ አንዳንድ ጊዜ ከንግግሩ ይልቅ የተናገሩበት መንገድ ያናድደናል
5. ንዴትን ለራስህ ጥቅም ማዋል
ሁሉም ስሜት አስፈላጊ ነው ንዴት የሚያስፈልግ ነገር ነው የሆነ ነገር መቀየር እንዳለብህ ትገነዘባለህ፡፡ የሚያናድዱን ሰዎችን ለመቀየር መጣር ተራራ መግፋት ነው፤ አንድ ነገር ግን ይቀይራቸዋል ይኸም ራስን መቀየር ነው ስለዚህ ተግባርን መቀየር ትኩረትን ራስ ላይ ማድረግ ሳቅ ብሎ ማለፍ
በተጨማሪም ውሀ መጠጣት፣ ዎክ ማድረግ፣ የሚያስረሱ ነገሮችን ማድረግ ንዴትን ለመቆጣጠር ይረዳል፡፡