Harmony - Mental Wellness Solutions

21/07/2025

Your mental health matters.

Mental Health Check-In: How Are You Really Doing This Week?

As the week begins, take a moment. Not to plan. Not to rush. But to ask yourself: How am I really doing?

We often greet each other with “I am fine” or “Ndili bwino,” even when our minds are cluttered, tired, or breaking. The start of the week should not just be about productivity. It should be about alignment. You can not pour from an empty cup.

Clinical psychologist Dr. Thema Bryant says, “Your silence will not protect you. Healing requires acknowledgement.” Ignoring how you feel does not make the stress go away; it just buries it deeper. Buried pressure always finds a way to surface in fatigue, irritability, or health problems.

Here's your honest check-in for the week:

• Are you sleeping well or just lying down?
• Are you eating to nourish or just survive?
• Do you feel connected or lonely?
• Are you hopeful or just enduring?

These are not indulgent questions. They are necessary. In fact, the World Health Organization reminds us that mental health is not just the absence of illness but also a state of well-being. That means it is okay to want peace, not just survival.

Start this week by:
• Taking 5 minutes alone before diving into tasks.
• Naming one feeling you are carrying; frustration, fear, excitement, whatever it is.
• Telling someone you trust how you are really doing.
• Giving yourself permission to not be perfect.

In the words of Maya Angelou: “You may not control all the events that happen to you, but you can decide not to be reduced by them.”

Let this be a week where you check in with your inner self as often as you check your emails. Your mind matters.

17/05/2025

"What mental health needs is more sunlight, more candor, and more unashamed conversation."- Glenn Close

Mental is not just a personal issue but rather a community responsibility. When we learn to support eachother, we build safer homes and communities.

Visit us in Namiwawa, Blantyre for your psychotherapy session.
Professor Chiwoza Bandawe

14/05/2025

The Power of Critical and Creative Thought
by Chiwoza Bandawe

As pointed out last week, thinking is something we all do, often without realising it. But not all thinking is the same. Some types of thinking are more useful than others depending on the situation. In Malawi, where we face pressing challenges like poverty, youth unemployment, food insecurity, and corruption, understanding different types of thinking—especially critical thinking—can empower us to find real, lasting solutions.

To recap the different types of thinking: concrete, abstract, creative, reflective and last week we explored systemic thinking.
Today we will explore critical thinking. What exactly is critical thinking? This is the ability to analyse information objectively and make reasoned judgments. It involves asking questions like: Is this information reliable? What evidence supports this claim? Are there other perspectives? Critical thinking helps us avoid manipulation, make informed decisions, and find root causes of problems.

Among all these, critical thinking stands out as a tool we need more than ever in Malawi. It helps us go beyond surface-level thinking, question assumptions, and challenge the status quo.
In a society where information spreads quickly through social media, radio, and word of mouth, we often believe and share things without verifying them. Rumours about politics, health, or aid can cause confusion or even violence. Critical thinking trains us to ask: Where did this information come from? What are the facts?

It also helps us resist corruption. If a civil servant is asked to approve a dubious contract or misuse public funds, critical thinking can help them evaluate the long-term consequences, rather than just obeying blindly or acting out of fear.

In education, students often focus on rote memorisation. They learn to pass exams but not to solve real-life problems. Teaching critical thinking would help learners become problem-solvers—people who can understand why boreholes fail or why youth unemployment persists, and think of new ways to address these issues.

In Malawi’s rural areas, some young farmers have started turning banana leaves and maize stalks into organic fertilizer and packaging materials. Instead of waiting for government fertilizer subsidies, they are asking: What do we already have that we can use differently?

Another example is community savings groups (village banks). Faced with limited access to formal banking, people began thinking critically: How can we still save and lend? These grassroots financial systems now support many households and small businesses.

Social entrepreneurs have also emerged, like those who repurpose waste plastic into bricks and paving blocks. They thought creatively and asked: Instead of seeing waste, what opportunity is here?

In health, some communities use traditional knowledge and mobile phones to track maternal health, creating informal networks that improve access to care in remote areas.
These are all examples of thinking beyond the obvious—of citizens asking deeper questions, refusing to be passive, and taking initiative.

To encourage critical thinking in Malawi, we must change how we teach in schools, how we train leaders, and how we engage in public debate. Parents should encourage children to ask “why” instead of silencing them. Teachers should pose real-life problems in class. Leaders must welcome scrutiny, not fear it.

As citizens, we must be willing to challenge harmful cultural norms, reject easy answers, and think for ourselves.
In a country with limited resources, thinking well is itself a form of wealth. And in a world where problems are complex, our minds must be equally deep, flexible, and creative.

Thinking critically and creatively is not just a skill; it’s a survival tool—and in Malawi, it may be the key to unlocking the better future we all hope for.

07/05/2025

Different Types of Thinking – And Why They Matter
by Chiwoza Bandawe

Thinking is one of the most powerful tools we possess as human beings. It influences how we solve problems, make decisions, relate to others, and shape our futures. However, not all thinking is the same. In fact, there are different types of thinking, each with its own purpose and consequences. Understanding these types can help us as individuals and as a nation develop more thoughtful, effective approaches to life’s challenges—especially in the Malawian context, where impulsive actions often result in cycles of regret and stagnation.

The most common types of thinking are as follows:
Linear Thinking: This is step-by-step thinking where we move from one idea to another in a straight line. It’s good for solving problems that have a clear sequence or logic, such as following a recipe or creating a budget.

Critical Thinking: This involves analysing information, questioning assumptions, and evaluating evidence before forming a judgment. It is essential in making sound decisions, especially in leadership, education, and financial planning.

Creative Thinking: Here, one uses imagination to generate new ideas and possibilities. It is the foundation for innovation, entrepreneurship, and problem-solving in challenging environments.

Systemic (or Circular) Thinking: This is the ability to see how things are interconnected. It focuses on relationships between parts of a system and how one action influences others over time. It asks: “What are the short- and long-term effects of this decision?”

Systemic thinking is especially relevant in the Malawian context, where short-term thinking often causes long-term harm. We tend to focus on the immediate benefit without reflecting on how our actions will ripple out to affect others—or even come back to affect us personally.

What then are the dangers of not thinking systemically? Take the case of a domestic worker named James. Trusted by his employer, James was given access to the house and money. One day, he stole some valuables and disappeared. A few months later, he returned—not in defiance but in desperation. He had been struggling to find work, had no income, and humbly asked to be rehired.

This may seem absurd—how could someone steal from you and then return asking for a job? But it is a pattern we see often in our society, not only with domestic workers but also with politicians, public servants, vendors, and even friends. Actions are taken without thinking through the consequences, only to circle back in regret and hardship.

James was likely thinking in the short term: “I need money now.” He did not consider the systemic consequences: the loss of trust, his reputation, and the future opportunities that would be closed off. Had he thought systemically, he would have realised that short-term gain often leads to long-term loss. This is true not only for individuals but also for organisations, families, and even government policies.

As a society, we need to shift from reactive, short-term thinking to more systemic, consequence-aware thinking. Too often, decisions are made without asking critical questions: How will this affect me or others next year? Will this build or destroy trust? What ripple effects will this action create?
Our traffic behaviours, our attitude toward corruption, our handling of community resources, and even our personal relationships reflect this struggle with long-term thinking. The result? Repetition of the same problems with little progress.
The way we think determines the way we live. Malawi will not develop by chance—it will develop when its people begin to think differently. Understanding the different types of thinking, especially systemic thinking, can help us break harmful cycles and build a more responsible, thoughtful society. We must teach our children, communities, and leaders to pause, reflect, and consider not just what is good now, but what will be good tomorrow. Only then will we truly rise.

28/04/2025

Understanding Autism: Breaking the Silence in Malawi
by Prof. Chiwoza Bandawe

Each year on April 26th, the world marks International Autism Awareness Day, a moment dedicated to shedding light on a condition that affects millions across the globe—including right here in Malawi. Yet in our communities, autism remains misunderstood, often hidden behind stigma, silence, or misinformation. Many families struggle alone, unsure of what is happening with their child, while others face judgment or blame. It is time to change that narrative.

What is Autism? Autism Spectrum Disorder (ASD) is something a person is born with that affects how their brain develops, which can make learning, speaking, or understanding others more difficult. It thus affects how a person communicates, interacts socially, and experiences the world. The term “spectrum” means that autism presents differently in each individual—some people may need significant support, while others live fully independent lives.

Children with autism may:
• Struggle with eye contact or conversation.
• Repeat certain behaviours, words, or actions.
• Have intense interest in specific topics.
• React strongly to sounds, lights, or textures.
• Prefer routine and find change difficult.

Autism is not caused by witchcraft, bad parenting, or demonic possession—misconceptions that sadly persist in many Malawian communities. It is a medical condition that can be diagnosed and supported with proper care.

In Malawi, many children with autism remain undiagnosed or are mislabelled as “difficult,” “disobedient,” or “possessed.” Parents may seek help from traditional healers or faith leaders, hoping to “cure” what is seen as abnormal behaviour. While community support and faith can be part of a family's coping system, this often delays access to appropriate medical or educational help.

Most public schools are not equipped to support learners with autism, and teachers may not recognise the signs. As a result, many children drop out or are kept at home. For families, the experience can be isolating and frustrating. There is also very limited access to professionals who can offer therapy, diagnosis, or intervention—such as speech therapists, occupational therapists, or developmental psychologists.

Culturally, any condition that is not physically visible—like autism—can be viewed with suspicion. Families may feel shame or be judged by neighbours and relatives. In some cases, children with autism are hidden from society, denied the chance to go to school or play with others. This stigma prevents families from speaking out or seeking help. It also silences the voices of those with autism, who may already struggle to communicate their needs.

The earlier a child is identified as having autism, the better the chances of building communication skills, social understanding, and independence. While there is no “cure,” supportive therapies can help individuals thrive. Children with autism have potential, creativity, and unique ways of seeing the world—if only we give them the chance.

Support might include: Special needs education, speech or occupational therapy, parent training and support groups as well as simple changes in how we relate and communicate
Autism is not a tragedy. The tragedy is ignorance, stigma, and lack of support. As we observe International Autism Awareness Day, let’s open our hearts and minds. Let us build a Malawi where every child—no matter how they communicate, behave, or relate—feels seen, supported, and valued. Because in understanding autism, we learn a deeper truth: There is beauty in difference.

16/04/2025

Violence and Crime in Hard Economic Times
by Chiwoza Bandawe
Published in Weekend Nation 12th April 2025

When the economy is strained, society feels the tension—unemployment rises, the cost of living climbs, and daily survival becomes a struggle. In Malawi, these challenges are no longer abstract but lived realities for many. Rising food prices, and widespread joblessness have created fertile ground for frustration and desperation. Against this backdrop, we see a surge in theft and violent disputes over many issues. But why does economic hardship lead to more violence and crime? Social psychology offers us important insights.

According to strain theory, when people are unable to achieve socially accepted goals (like financial success or stable employment) through legitimate means, some turn to crime as an alternative route. In Malawi’s urban centers, young people with diplomas and degrees sit idle, unable to find work. For many, crime begins as a coping mechanism—pickpocketing, break-ins, or internet fraud become survival strategies in a system that feels rigged against them.

Relative deprivation, a concept from social psychology, explains the anger people feel not just because they are poor, but because they see others doing better. Social media platforms, where people display their lifestyles, intensify these feelings. In a high density residential area where most households struggle with food security, seeing someone drive by in a luxury car or throw a lavish party can fuel resentment and lead to criminal behaviour rooted in envy.

Social psychology also explains how people behave differently when they are part of a group. The concept of deindividuation—where individuals lose their sense of personal responsibility in a crowd—helps explain Malawi’s growing incidents of mob justice. A single thief caught in the act may be beaten or burned by a group, not because each person individually supports violence, but because the group dynamic reduces inhibition. In times of economic stress, people feel a collective anger, and crowds become outlets for that suppressed rage.

Social learning theory adds another layer: people learn from observing others. When youth see peers getting rich through illegal activities—selling drugs, smuggling fuel, or robbing homes—they begin to model the same behaviour, especially when they perceive that hard work brings little reward.
Hard times also erode trust—both in people and in systems. Many Malawians feel let down by institutions that are meant to serve them. When people lose faith in the police or the justice system, they are more likely to take matters into their own hands. This collapse in trust also fuels opportunistic crime, as citizens stop believing in consequences.

The frustration-aggression hypothesis is a classic concept in psychology that helps explain why difficult economic times, like what we’re seeing in Malawi, often lead to increased violence and crime. At its core, this hypothesis suggests that frustration always leads to some form of aggression, and aggression is always the result of frustration. In simple terms, when people are blocked from achieving something they deeply want or need—like food, employment, or safety—they become frustrated. If that frustration builds up without relief or resolution, it can erupt as aggression. For example, when a parent can’t afford to feed their children despite working hard… when a graduate roams the streets year after year with no job… when basic necessities become luxuries due to inflation—that sense of helplessness and blocked goals creates deep psychological tension. People might therefore lash out in different ways: Violently, through domestic abuse, assault, or mob justice. Socially, by turning on each other, scapegoating others (e.g. blaming the wealthy). Or symbolically, through vandalism, theft, or defiance of authority.

Despite these dark patterns, Malawi’s cultural foundation of uMunthu (human dignity and mutual respect) offers a way forward. Psychological research shows that communities with strong social bonds are more resilient to crime. If we rebuild trust, provide youth with purpose, and create economic opportunities, we reduce the psychological drivers of violence.

07/04/2025

Are you struggling with mental health problems?

Here are a few tips to help manage it.

Don't forget to seek professional help by booking a session with us now;

Call/whatsapp: 0888200222
Email: infor@harmonymw.org

Professor Chiwoza Bandawe

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07/04/2025

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Professor Chiwoza Bandawe

07/04/2025

The Power of Positive Self-Talk
by Professor Chiwoza Bandawe

Every day, our minds generate an estimated 66,000 thoughts, many of which shape how we feel, behave, and experience life. Among these thoughts, some are uplifting and motivating, while others are negative and self-defeating. This inner dialogue, known as self-talk, has a profound impact on our emotions and mental well-being. The way we speak to ourselves determines whether we cultivate confidence or self-doubt, resilience or despair, optimism or anxiety.

The brain does not distinguish between reality and what we repeatedly tell ourselves. If we engage in negative self-talk, saying things like "I'm not good enough" or "Nothing ever works out for me," our emotions follow suit, leading to feelings of sadness, frustration, or even depression. On the other hand, positive self-talk can shift our mindset and boost emotional well-being. Statements like "I can handle this challenge" or "I am learning and growing every day" promote feelings of confidence and motivation.

Psychologists have long studied the connection between thoughts, emotions, and behaviour. One of the treatment approaches known as Cognitive Behavioural Therapy (CBT), for example, is based on the idea that our thoughts directly impact our emotions and actions. When we recognise and shift negative self-talk, we change how we feel and respond to life's challenges.
Some of the most common negative self-talk include catastrophising which is about expecting the worst and blowing things out of all proportion, for example, telling yourself: "I'll never get through this." Another form of negative self-talk is what is referred to as personalisation which involves Blaming oneself unnecessarily: "It is my fault everything went wrong." A third common negative self-talk is known as all-or-nothing thinking which involves seeing things in extremes, for example saying to yourself, "If I fail, I am a complete failure." Mind-Reading is the fourth example we will look at of negative self-talk. With this one assumes, often without evidence, that others think negatively about them: "They must think I am incompetent."

Recognising these patterns is the first step toward changing them. Since we have tens of thousands of thoughts each day, it is crucial to filter and change (reframe) them to be more constructive. Here are some practical ways to ensure your self-talk supports emotional well-being:

First, pay attention to your inner dialogue. Throughout the day, notice whether your thoughts are helpful or harmful. A simple way to track this is by writing (journaling) or checking in with yourself: "What am I telling myself right now?" Second, when you catch yourself thinking negatively, ask: Is this thought based on facts or assumptions? Would I say this to a friend? Is there a more balanced way to see this situation? For example, instead of saying, "I'll never get better at this," reframe it as, "With practice, I will improve."

It is very important for you to realise that just because you are thinking something does not mean that that which you are thinking is true. Question your automatic negative assumptions, for example: “I am a failure”. Really? Have you never succeeded? Can this failure not be turned into an opportunity to learn and grow?

Third, replace negative self-talk with positive affirmations. Statements like, "I am capable and strong" or "I am learning every day," reinforce confidence and resilience. Fourth, Gratitude shifts the mind toward positivity. By reflecting on what is going well in your life, you train your brain to focus on constructive and uplifting thoughts. Ask yourself, “What am I grateful for in my life?” and try and list the things that are going well.

With 66,000 thoughts a day, we have countless opportunities to shape our emotions and overall well-being. By becoming aware of our self-talk, challenging negative thoughts, and fostering constructive inner dialogue, we can transform how we feel and approach life. As the saying goes, "Watch your thoughts, for they will become your reality."

01/04/2025

The Index of Happiness: Are We a Depressed Nation?
by Professor Chiwoza Bandawe

Every year, the World Happiness Report ranks countries based on various factors, including income levels, social support, life expectancy, freedom, generosity, and perceptions of corruption. In 2024, Malawi was ranked as the fourth unhappiest country in the world. This raises an important question: Are we a depressed nation? From a psychological perspective, what does this ranking tell us about our mental well-being, and how can we address it?

The World Happiness Report does not measure happiness in the way we typically understand it. Rather, it assesses subjective well-being, which is influenced by economic stability, social support, and access to quality healthcare and education. In essence, it is not just about individual emotions but about societal structures that support or hinder well-being.

In Malawi, economic hardship remains a pressing issue. High unemployment rates, a struggling economy, and limited access to essential services contribute significantly to dissatisfaction. When individuals feel powerless in the face of economic struggles, their sense of well-being declines. Psychological research shows that financial insecurity is one of the leading causes of stress and anxiety. When people are constantly worried about meeting basic needs, happiness becomes an elusive goal.

Chronic stress is a major factor in the development of mental health disorders such as depression and anxiety. In Malawi, the stressors are numerous: job insecurity, inflation, lack of access to quality healthcare amongst others. When stress becomes prolonged and unrelenting, it leads to learned helplessness—a psychological state where individuals feel they have no control over their circumstances and, as a result, stop trying to improve their lives. This is a key feature of depression.

Moreover, resilience—the ability to bounce back from adversity—is often strained when individuals do not have strong social support. Studies have shown that societies with high levels of trust and social cohesion tend to report higher levels of happiness. While Malawians are known for their communal way of life, the erosion of traditional support systems due to urbanization and modern economic pressures may be contributing to increased feelings of isolation and helplessness.

One of the challenges in addressing mental health issues in Malawi is cultural perception. Mental health is often misunderstood, with many still associating depression and anxiety with spiritual causes or personal weakness. This stigma discourages people from seeking professional help, leaving many to suffer in silence. Without open conversations about mental well-being, individuals may not recognize their symptoms or understand that help is available.

Furthermore, the lack of mental health services in Malawi worsens the problem. The country has very few trained psychologists and psychiatrists relative to its population. Access to therapy and psychiatric care is limited to major cities, leaving rural populations without proper support.

While the happiness ranking suggests widespread dissatisfaction, labeling Malawi a "depressed nation" oversimplifies the issue. A more accurate interpretation would be that many Malawians are experiencing significant psychological distress due to economic, social, and systemic challenges. This distress does not necessarily mean clinical depression on a national scale, but it does indicate a serious problem that requires attention.

The key to improving well-being lies in addressing both systemic and personal factors. At a governmental level, economic policies that create jobs, improve education, and strengthen healthcare systems can have a profound impact on national happiness. On a community level, encouraging social cohesion, reducing stigma around mental health, and increasing access to psychological support can help people navigate their struggles more effectively.

Happiness is not just about individual emotions; it is deeply tied to the environment we live in. While Malawi’s ranking on the happiness index is concerning, it is also a wake-up call for policymakers, community leaders, and mental health professionals to take action. Investing in mental health awareness, creating economic opportunities, and fostering a culture of support and resilience can help lift Malawians toward a more fulfilling life.

26/03/2025

How Our Minds Turn Experiences into Symbols
by Professor Chiwoza Bandawe

Have you ever met someone and instantly felt uncomfortable, even though you had no reason to? Or heard a familiar song that brought back childhood memories? This is because our minds do not just store information – they work through symbols. According to what is referred to as the psychodynamic approach of psychology, our thoughts, emotions, and experiences are connected through symbols, shaping the way we see the world. This is known as symbolization.

Symbolization is the process where our minds link present experiences to past ones. It is how one thing can remind us of something else—sometimes consciously, but often unconsciously (out of our awareness). Our minds create symbols from people, objects, places, and even sounds or smells.

For example, someone who was once betrayed by a close friend may unconsciously feel suspicious of people who have a similar personality or even the same name. A woman who grew up in a home where her father was distant might unknowingly be drawn to emotionally unavailable men in adulthood. These patterns happen because our minds make emotional connections between past and present experiences.

This process of symbolisation is evident in many aspects of life here in Malawi. In our communities, names carry deep meaning. If a person once had a painful experience with someone named "Chikondi," they might struggle to trust another Chikondi, even if the new person has done nothing wrong. Similarly, a teacher who was very strict in childhood may make someone feel anxious when they meet a person who looks or sounds like them.
Imagine someone who was robbed at night on a dark isolated road. In the future, dark isolated roads or even the sound of footsteps behind them might make them feel unsafe, even if no threat is present. Their mind has connected darkness with danger, making it difficult to separate the past event from present reality.

In Malawian culture, many symbols hold deep significance. A person might feel comforted by the smell of burning firewood because it reminds them of their grandmother’s kitchen. On the other hand, hearing funeral songs can instantly create a feeling of sadness, even if no one has died. These reactions show how symbols shape our emotions.

Many of these symbolic connections happen without us realising it. This is because the unconscious mind stores emotions and memories in a symbolic way. Sigmund Freud, the founder of psychoanalysis, believed that our unconscious mind often expresses itself through dreams.

For example, if someone dreams of being chased, they might not be running from a real danger but from an emotional fear—such as a difficult relationship or an unresolved childhood experience. Dreams, like everyday life, use symbols to express deeper emotions.

While some symbols bring comfort, others can cause distress. If certain places, people, or objects trigger painful emotions, it is important to understand why. Noticing patterns in emotional reactions can help uncover hidden connections to past experiences. Many people feel intense emotions without understanding why. Identifying these triggers helps separate past experiences from the present reality.

For example, Chifundo, a university student, finds himself feeling anxious whenever a lecturer raises their voice in class. He struggles to focus and sometimes avoids attending lectures. Through reflection, he realises that the lecturer's tone of voice reminds him of his father, who used to yell at him as a child. Even though the lecturer is not aggressive, Chifundo’s mind has linked a raised voice with fear and punishment.

Chifundo needs to remind himself that his lecturer is not his father. If he practices deep breathing when he feels tense and starts participating more in class discussions, gradually the fear will be replaced with confidence.