Get the mental break that you deserver in your busy life. Giving yourself time each day to meditate is a beautiful gesture of self-love. It is time to relax, renew and free your mind.
Category: Healthy Lifestyle
Break the chains of social media
Are we truly free? We would like to think so, but the reality is that our minds are being held captive in the digital world. This Freedom Day, letâs focus on liberating ourselves from our social media addiction.
Ping! Your screen lights up. A social media update has landed. Youâre nose to the grindstone, but a quick peek wonât hurt. Before you know it, youâve read posts galore, scattered comments and emojis like confetti, and seen hundreds of ads for things you donât need but now, inexplicably, yearn for. Youâre struggling to refocus, plagued with scattered thoughts and a sense of dissatisfaction. Never again, you swear⊠until the next time you tumble down that social media rabbit hole.
Hopelessly addicted to you
The fact is, these platforms are designed to keep drawing us in. Companies invest heavily in their ability to influence and manipulate us, pushing us to spend and behave a certain way through persuasive technology. With every like, every emoji, every comment you receive, your brainâs reward centres are being triggered through bursts of dopamine (the feel-good hormone).
And thatâs what keeps us coming back over and over until weâre completely hooked. As psychiatrist Dr Anna Lembke, author of Dopamine Nation, says, âThe smartphone has become the modern-day hypodermic needle, delivering digital dopamine for a wired generation⊠If you havenât met your drug of choice yet, itâs coming to a website near you.â
But thatâs not the only danger. Social media manipulation lies behind the spread of dangerous misinformation, cyberbullying and even crime. Weâre always served up more of what weâre interested in, creating an echo chamber and discouraging diverse thought.
Moreover, increased use isolates us, both because weâre spending more time on social media and because it provides a false sense of connection. At the same time, it separates us from the vitalising experience of real social interaction â something which the pandemic showed has devastating fallout from a psychosocial perspective. Young people are particularly vulnerable because their brains are still developing, and there is a scarily strong link between increased social media use in the youth and suicide.
Itâs past time to break free. Hereâs how to get started.
Ditch the apps
You knew this was coming, right? Itâs hard, but removing the apps means you must consciously go online and seek out sites (instead of mindlessly tapping push notifications). It also stops tempting alerts. For youngsters, try a parental control app like Qustodio and check out the Centre for Humane Technologyâs useful youth toolkits.
Out of sight, out of mind
If removing the apps feels too eina, temporarily disable notifications or switch on âDo not disturbâ mode. You could also try a social media-limiting app like Freedom to limit usage and block distracting apps and notifications.
Mind the gap
Research published in the Journal of Consumer Behaviour suggests that itâs important to replace the absence of social media with something else. Try things like quick crossword puzzles, making a cuppa, or a brisk walk. Being proactive improves your chance of success, so make a list of alternatives and dip into it the moment you get the itch to click.
Keep them separated
We use our devices for everything â alarms, shopping, news, appointments, round-the-clock work. As a result, we look at them constantly, making it oh-so-easy to âjust quickly checkâ that feed. Go old school with an alarm clock, wall calendar, reputable local newspaper, and keeping work limited to your computer. Set times when youâre not contactable, for example, after 6PM, during dinner or before breakfast.
Fight the system
Combat the manipulation by checking facts with sites like Snopes, and not sharing anything until youâve verified it. Carefully curate what you follow (think inspiring, not inflammatory), and include different viewpoints for a balanced perspective.
By being sensible, you can reap the many advantages social media does offer without allowing it to take over your life. Reclaim your independence â as Bob Marley sang, âNone but ourselves can free our minds.â
References
Walking the talk on Human Rights Day 2023
Recognise the humanity of every person who crosses your path â no matter how different they are to you.
Our countryâs Bill of Rights is widely acclaimed as one of the most progressive in the world. In its own words, it is ââŠa cornerstone of democracy in South Africa. It enshrines the rights of all people in our country and affirms the democratic values of human dignity, equality and freedom.â
While our constitution mandates that the state must uphold the Bill of Rights, itâs up to each of us to step up and uphold these rights to achieve the welcoming, inclusive South Africa we all long for. This Human Rights Day, letâs seize the opportunity to live up to these ideals.
Here are some tips on becoming a human rights champion.
- Good manners make good societies
Sawubona, in isiZulu, is a beautiful greeting that means âI see youâ. When we feel seen, we feel valued and respected, and thatâs a great way to bridge gaps. Greeting people and asking how they are, saying please and thankyou, showing kindness, compassion and patience â basic good manners â show people you see them. These things may seem like time-wasters but theyâre important stepping stones towards an inclusive, functioning society. When someone has been sidelined for whatever reason â whether gender, sexual orientation, ethnicity or belief â being shown respect is a reminder that they too belong. Remember the essence of âsawubonaâ in your interactions. - Build empathy
The ability to understand others and share their feelings is a powerful way to connect and treat others fairly. But society is increasingly suffering from a lack of empathy for each other, allowing our unconscious biases to grow. The good news is that empathy can be developed. Try these great worksheets to build yours. - Embrace the differences
How boring the world would be if everyone was the same! Weâre fortunate to live in a gloriously diverse society, with people of many different outlooks and backgrounds. The result is a wealth of varying experiences and approaches to life. Embrace each personâs uniqueness rather than using difference as a motivation to judge others and make decisions. - Remember the similarities
It may sound clichĂ©d but we should always remember weâre all human with hopes and dreams and joys and sorrows. Thatâs not the same as pretending that we âdonât see differencesâ. It means recognising these differences exist but not letting it affect our innate human needs or how we should be treated. - Challenge prejudice
Itâs human nature to gravitate towards those we think are âlike usâ, be it a shared love for a sports team or an entire belief system. As nice as it is to feel part of a group, if we donât take care, we may start to favour those in our group (known as in-group bias) and exclude others. By becoming aware of this, we can challenge ourselves and each other to step out of our bubble. Aim to get to know people from other groups and work together towards a common goal â that of a South Africa where everyone has a place. - How do you want your loved ones to be treated?
Stop knee-jerk reactions by pausing to consider: âHow do I want my children, parents, siblings, or partner to be treated?â Now remember that everyone is someoneâs loved one, and ask yourself: âWould I be comfortable with whatâs happening here?â
As Harper Leeâs âTo Kill a Mockingbirdâ character, Atticus Finch, said: âYou never really understand a person until you consider things from his point of view⊠until you climb into his skin and walk around in it.â
Once we get to know and understand each other, weâre on the road to ensuring that our words and deeds are motivated by love. When we accept and respect each other, regardless of differences of ethnicity, nationality, religion, gender and political persuasion, then human rights will become real.
Online resources
- Reflect on your biases: Try some of Harvardâs Implicit Association Tests to understand your biases better.
- Get to know the Bill of Rights: Read the full version here or a quick âCliff Notesâ version here.
References
Why you owe it to yourself to get a TB test
The single largest infectious killer of humans for centuries is a curable disease â and we have the potential to put an end to unnecessary deaths. It all starts with knowledge.
Do you know what the leading cause of death in South Africa is? It may surprise you to learn that it is a treatable disease. Tuberculosis, commonly called TB, takes far too many lives every year. Whatâs worse, numbers are still climbing. For a condition that can be successfully cured, this is unacceptable.
So how can we beat TB? The answer lies in getting diagnosed and treated â for that to happen, we need to fight the stigma. TB Awareness Month aims to do just that.
Stop the stigma to win the war
Because TB often occurs along with HIV/AIDS, sufferers can be reluctant to share their diagnosis. Thereâs also the stigma of contributing factors like overcrowding, malnutrition, and alcohol and drug abuse. Yes, these do play a role, but anyone, anywhere, from all walks of life can get TB. In fact, an estimated 80% of people in SA have been infected with the bacterium that causes TB. There can be no shame when the majority of people you know already carry TB.
But itâs human nature to want to hide from bad news â we just canât face what diagnosis might mean so we avoid finding out. People are also afraid of the stories about TB medication side effects. But the reality is that TB will not go away by simply pretending that it doesnât exist â this only makes things worse.
The good news is that TB can be treated by following the prescribed course of treatment. The bad news is that we cannot treat what we donât know is there, which is why putting aside fears and stigmas to get tested is crucial⊠the sooner, the better.
Steps to tackle TB
- Know your status
The World Health Organisation estimates that 40% of people infected with TB donât get diagnosed. Without diagnosis, theyâll never get the help they need. TB tests are quick and, in SA, theyâre free at government clinics. Two sputum (spit) samples are taken and results are available within a few days. - Look after yourself
Give yourself a fighting chance of beating any bugs and, if you do get sick, of recovering more quickly. A balanced diet with fruits, vegetables, protein and wholegrains is crucial. Daily exercise, particularly in the fresh air, helps to keep your body healthy and combats stress, which also affects the immune system. And, of course, steer clear of smoking and alcohol. - Vaccinate your children
The BCG vaccine against TB is crucial for children as theyâre at a higher risk, both of contracting TB and of developing severe forms, such as deadly TB meningitis or TB affecting organs besides the lungs. The vaccine is generally not given to adults as itâs less effective than when given to children. - Be considerate
Remember the lessons we learnt from COVID-19? When coughing or sneezing, cover your mouth and nose with your arm or a tissue, donât spit and keep your distance from others. If youâve been diagnosed, be courageous by telling those youâve interacted with so they can be tested too. - Complete your treatment
If youâre diagnosed with TB, youâll be prescribed a course of medication that lasts at least six months. It is true that the treatment can have side effects but, fortunately, new breakthroughs are set to improve this. Whatâs more, after just two weeks on treatment, most people are already no longer infectious, so you can stop the spread. Because it takes longer to completely rid yourself of TB, itâs vital to complete the full treatment. Sticking to your treatment programme is truly the most powerful thing you can do to help yourself and everyone around you.
TB has been with us for thousands of years. But, today, with unprecedented access to information, new treatment programmes and fast, painless testing, weâre in the best position ever to overcome it. By working together, we can end TB â once and for all.
Where to find help online
- For information and education about TB: TB Proof
- For advice, information and resources on TB and HIV: TB/HIV Care Association
- Join the Tuberculosis Support Group – South Africa on Facebook or ask your local clinic for support group referrals.
References
A happy you is a healthy you
Welcome to the Happier app.
Whether your aim is to know yourself better, capture your memories, explore a key identity that you want to cultivate, track your habits, or simply be a happier version of yourself, the Happier app can help get you there.
Itâs never too late to start your happiness journey. Find out more HERE and download the app HERE.
A natural prescription for better health
Research indicates that escaping to the neighbourhood park, hiking, trail running, mountain biking or simply walking in your garden at home can effectively lower your stress levels and decrease your blood pressure. It can also play a role in reducing your risk of chronic conditions like allergies, diabetes and heart disease, while at the same time boosting your metal health.
People who spend around two hours a week outdoors report being in better health and having a greater sense of well-being than people who donât get out at all. And this nature âprescriptionâ doesnât have to happen all at once. Not many people have the time (or effort sometimes) to spend 2 hours every day soaking up some nature, and not everyone has the luxury of being able to pop off to the forest for a quick jog. But you can still get the same benefits by taking a long walk on one day or making a trip to the beach or the mountains over the weekend. Plus, getting out there when you can and being mindful of nature while youâre there, is what really counts.
The health benefits of being in nature are largely due to its impact on your stress levels, but not exclusively. Getting outside means youâre less likely to be sitting in front of TV, or on your device. Youâre also more likely to see and interact with others who are doing the same thing, so thereâs a social aspect too. And, if youâre doing it with your family, or friends, there is a strong relationship bonding factor.
Most importantly, itâs about appreciating the beauty around you. Those feelings of awe have a powerful impact on not only your mood but your overall health. Spending time outdoors is a low-cost and low-risk prescription for a big pay off in health â just what good medicine is all about!
References:
- Kondo MC, Jacoby SF, South EC. Does spending time outdoors reduce stress? A review of real-time stress response to outdoor environments. Health Place. 2018 May;51:136-150. doi: 10.1016/j.healthplace.2018.03.001. Epub 2018 Mar 29. PMID: 29604546.
- White, M.P., Alcock, I., Grellier, J. et al. Spending at least 120âminutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730 (2019). https://doi.org/10.1038/s41598-019-44097-3
You canât hurry love. Give it time to grow
Nurture love wherever you can this Valentineâs Day.
The most romantic day of the year isnât just for the young, the beautiful and the lucky. Itâs a chance for each of us to embrace the healing power of love.
Valentineâs Day is all about love â falling in love, being loved and showing love. However, in this fast-paced world of ours, we forget to love the most important person â ourselves. Why not use this Valentineâs Day as an opportunity to love yourself, experience joy and learn to actively generate loving relationships?
Realise you are loved
After a loss or break-up, itâs easy to feel angry, bitter, empty and even unlovable or incapable of love. The first step to recovery is to realise that one person leaving your life does not mean you will never experience love again. There are people in your life who still love you. Just because this isnât romantic love, doesnât mean it isnât valuable. Take a minute and think about what these people might love about you. Spending time with those who love you will give you perspective on yourself and what you have to offer.
Let go of bitterness
Smarting from a failed relationship? Feeling abandoned by a friend? There is a famous saying that holding onto anger is like drinking poison and expecting the other person to die. Before you can move on, you need to forgive the other person and, more importantly, yourself. Everyone is human and makes mistakes â you are no different. The REACH method is the best way to forgive.
Recall: Look carefully at the situation upsetting you and try to understand why. Allow yourself the opportunity to feel the emotions that come with that.
Empathise: Try to understand the other personâs point of view, but without minimising the way you feel.
Altruistic gift: Remember a time when you wronged someone, and they forgave you. How did that feel?
Commit to forgiveness: Write down that you forgive them or tell a friend that you have. This will help to finalise it in your mind.
Hold: Hold tight to your forgiveness. Fight bad emotions by reminding yourself why you forgave.
Love is a choice
When youâre on your own or feeling alone, it might seem easier to simply continue that way and not to reach out again, but did you know being in love comes with a variety of benefits? People who are in love have lower blood pressure, heal quicker, live longer, have stronger immune systems and even feel less physical pain. With all these benefits, you owe it to yourself to at least be open to love and be loved.
Love yourself
Confidence is attractive: when you speak well of yourself internally and understand your own value, other people will recognise it too. Whenever you start thinking negatively, stop yourself and purposefully say something kind or motivational. If you struggle to do this, talk to yourself as if giving advice to a friend. The trick now is to get yourself in front of people with whom you may have something in common. Joining local clubs, going to gatherings organised by friends or even simple online dating have all been responsible for successful relationships. Try them all!
Give love time
The final step is to give love time. Making a meaningful connection is not something that’s likely to happen overnight, but if you keep putting yourself out there with an open and positive heart brimming with confidence, you will soon find yourself uplifted by the love of family, friends and community.
The relationship you have with yourself is the most important adult relationship you will have. It will influence your wellbeing and success. So, this Valentineâs Day, find your greatest love within yourself.
References
Cancer is not the end of the road – get screened to catch it early
Tackle your stressful response to any thoughts about cancer
Life is quite simply stressful. But how we deal with the stress that life brings us can have an enormous impact on our health â even when it comes to life-changing conditions such as cancer.
On 4 February it is World Cancer Day, and the focus is on the importance of early cancer detection and screening. And rightly so. The earlier cancer is detected, the higher the chances of successful treatment and full recovery. And yet cancer continues to cast a shadow.
Why are we so fearful of cancer?Â
It may seem like it is everywhere â and cancer rates are in fact up. Much of that is down to improved early detection, but the world population is also ageing, and together with that, the number of people who get cancer increases.
However, cancer is not the end of the road as it was for the majority of people living a century ago. It is worth remembering that cancer was responsible for less than 10% of deaths in South Africa in 2017, the last year for which Statistics South Africa has released information.
Yet, our attitudes still often seem stuck in the 1930s â many continue to see a cancer diagnosis as a death sentence. It is sometimes also this fear that drives people to avoid initial screenings, despite early detection being so crucial.
Stress and cancer riskÂ
It should come as no surprise that the fear of cancer is a stress factor in itself. A cancer diagnosis, whatever the outlook, can make people feel overwhelmed, isolated and fearful of the future. And the same goes for the people around them.
While there is a strong genetic component to cancer risk, lifestyle can also play a huge factor in its actual development. Genetics may predispose you, but how you choose to live can be the trigger. Putting the immune system under strain can impact its ability to detect and fight off cancerous cells.
Not only does stress place the immune system under enormous pressure, but many of the most widespread stress-relief mechanisms â such as smoking, drinking and overeating â actually contribute to oneâs cancer risk. These unhealthy activities can place a heavy load on an overtaxed immune system, limiting its ability to deal with invaders.
Putting stress in its placeÂ
Itâs ironic that while stress is bad for cancer, cancer also causes stress. Thatâs why itâs so important to manage stress, whether itâs you or a loved one affected by cancer. Effective stress-relief measures can help in coping with the initial diagnosis, providing the strength to consider treatment options and lifestyle changes. They can also help you deal with the emotional aspects and find the courage to maintain a positive outlook.
Here are some steps for managing stress:
- See a therapist or counsellor to discuss your feelings around a cancer diagnosis, and to get help in dealing with family and loved ones.
- Make physical exercise an absolute priority â it does wonders for the body and is a mood-lifter. Join a sports club, yoga class or anything that requires your presence and commitment. Itâs easy to say ânoâ if you donât have to answer to anyone else.
- Identify and regularly practise your own type of stress-relief, whatever it may be: building jigsaw puzzles, meditation, tai chi, hiking, yoga, a hobby, a pub quiz.
- Give the body what it needs to fight this disease â a healthy diet, regular sleep, no cigarettes, and very little alcohol.
- Find a doctor you can trust and follow their advice. Stay away from unverifiable information on the internet â much of it is either scaremongering or empty promises.
- Spend time on your spiritual needs â whatever they may be. These are the things that sustain us in times of pressure.
- Acknowledge that cancer is also difficult for the people around the patient. Spend quality time with loved ones and invest in these relationships, especially if they nurture you on your journey.
- Contact CANSA at [email protected] to find out about support groups in your area. There is a big variety, dealing with every aspect of the cancer journey. This can be a safe space for sharing information and exchanging tips on various coping strategies. Also hear inspiring stories of the journeys of cancer survivors.
References
- https://www.medicalnewstoday.com/articles/are-cancer-rates-really-on-the-rise-worldwide
- https://www.statssa.gov.za/publications/P03093/P030932017.pdf
- https://www.cancercenter.com/community/blog/2019/07/what-is-the-relationship-between-stress-and-cancer
Welcome to the Valentineâs Day Go-Pangolin Love Game
Collect cocoa beans for your Valentine dessert as you play the most delightful game ever â a love journey of sweetness.
So, what is it about this love game that makes it so special?
FIND OUT HERE:Â https://www.gadgetmatch.com/play-googles-pangolin-love-now/
Now you are sure to want to play, so get it HERE:Â https://play.google.com/store/apps/details?id=com.dreamappsstore.valentineday&gl=US&pli=1
Have fun collecting cocoa beans and love along the way.
Love yourself with these quick tricks for a healthy lifestyle
The holidays are but a distant memory, life is busier than ever, and healthy habits have been placed distinctly on the backburner. Excuses like âIâm so tiredâ, âI just donât have the timeâ and âIâll start being healthy once Iâve got through month-endâ are all too common. The truth is that youâre never too busy to live a healthy lifestyle, but there are a few tricks of the trade that can help you make it easier.
Everyone has the power to make, or change, a routine. The exercise you do, the foods you eat and how early to get into bed, are all daily habits. Combined and done on a day-to-day basis, these routine habits have a significant impact not only on your physical health but also on your productivity and happiness.
There are times when there doesnât seem to be an extra minute to spare in the day, let alone an hour for exercise. But here is something to consider: itâs YOU who are in control of your daily schedule. When your healthy routines are disturbed like your routine of exercise, or preparing home cooked meals, itâs harder to maintain them as a priority. Thatâs when it becomes easier for your health to start taking second place. So, the key is to become more aware when you start slipping and get back on track before it starts spiraling out of control.
There are obviously exceptions to this, but the message is to be as consistent as you can when it comes to your daily routine â especially when you exercise and when you go to sleep.
Here are 5 ways to ensure your health stays a priority:
- Be realistic. If your workload has doubled, time is obviously an issue. But keeping an eye on your health like going to bed 1 hour earlier, or making sure you take a packed lunch to work are still doable. These small changes twill help to keep your head clear and your body healthy.
- Exercise in the morning. This ensures you get your activity in without having to reschedule for unplanned events like a last-minute meeting request.
- Shop for healthy food on the weekends, and cook in advance. No-one wants to be cooking at 9pm after a long day. Plan ahead and keep meal sized containers of home cooked meals in your fridge or freezer, ready to go.
- Eat for energy. Stick with food choices that donât give you physical, mental and emotional highs and lows. Go with real food choices and keep a stash of nuts and biltong in your desk for emergencies!
- Perfect the art of saying NO. By prioritizing your healthy needs, you will ensure you keep the opportunity to cook more at home, make your exercise session, and catch up on those missed hours of sleep!
They say that time is money, and they are right.
The more time you spend taking care of your own health, the less money youâll have to spend trying to fix it!
References:
- Lifestyle medicine: the future of chronic disease management.
Kushner RF, Sorensen KW. Curr Opin Endocrinol Diabetes Obes. 2013 Oct;20(5):389-95. | Doi: 10.1097/01.med.0000433056.76699.5d. PMID: 23974765.
Itâs a new year! Healthy eating for a new you
After living it up over the festive season, you may feel like your mealtimes need an overhaul. Hereâs how to make your healthy eating resolutions last.
Each year, we solemnly swear that weâll ditch our bad eating habits. We stuff our fridges with a rainbow of fruit and veg, delete the take-out delivery apps, and promise ourselves that this year will be The Year. Alas, by February, our bins are again overflowing with wilted lettuce and soggy take-out boxes. But it doesnât have to be like this. By cultivating small and consistent, healthy eating habits, you can set yourself on course for a happier, more successful life.
Eyes on the prize
Set your focus beyond weight loss or resolutions and see it as an investment in your overall health and happiness. A healthy diet reduces lifestyle disease risk, improves energy, focus and mood, and contributes to a longer, healthier life, thus giving you more time with the ones you love. It supports you mentally, giving you more zest to pursue dreams and goals, and even makes good financial sense.
Break it down
Turn your goals into bite-sized pieces. Say youâve decided to eat five servings of fruit and vegetables daily. Overwhelming? Break it down. For example, have a banana at breakfast, an apple as a snack, a salad at lunch and two different veggies at dinnertime. Each one you tick off is another step in the right direction.
The same holds true for weight-loss goals. Around 250Â g of weight loss per week is healthy (depending on starting and goal weights). Even 250Â g per week will add up to 12Â kg over a year!
Take baby steps
Fired up and ready to go RIGHT NOW? Hang on! Itâs better to start small and work your way up. For example, if youâre not a fan of veggies, deciding to devour a bucket of broccoli a day is never going to last (and your tummy may go on strike). Instead, gradually replace something small, like swapping a scoop of mashed potato for a floret of broccoli. A tiny change like this isnât enough to put you off, but these incremental improvements add up.
Want to know just how big a difference small swaps can make? Switching to semi-skimmed milk instead of full cream milk with your cereal can save around 8Â 000 calories a year. Thatâs equal to 1Â kg of fat!
Other food swaps to help you eat healthier:
- Swap fruit yoghurt for plain natural yoghurt with fresh fruit.
- Switch from white rice to brown or wild rice.
- Choose wholewheat bread instead of white bread.
Make it a habit
By making slight changes consistently, you make them part of your lifestyle â and thatâs where the magic happens. So, keep going and focus on why youâre making these changes: to improve your life and that of your loved ones.
Stay on the right track
Fortunately, there are resources available to guide you on your journey:
- MyFitnessPal helps you eat more mindfully by tracking your meals and eating habits, and helping you reach your goals.
- The Hello Doctor blog is written by South African doctors and specialists, and covers a range of topics on wellness, diet and nutrition.
Making these changes, no matter how small, can seem overwhelming but by taking one step at a time, youâll be at your destination before you know it.
PLEASE NOTE!
This article is for your general information and is not a substitute for medical advice. You should contact your doctor or other healthcare provider with any questions about your health, treatment or care. Before making any major lifestyle changes, consult your doctor or dietitian, particularly if have diabetes, cardiovascular disease, inflammatory bowel disorder and food allergies, are on any medication, or if you are pregnant or breastfeeding.
Remember that you can contact your employee wellness programme for wellness and nutritional advice.
References
- Full of wholesome
- Healthy Food Guide
- Heart Matters
PUTTING DEBT IN ITS PLACE
Do you sometimes find at mid-month, salary is spent, but groceries need to be bought? Then itâs time to get to grips with why you overspend and figure out how to get a handle on your finances.
Ah, January: blue skies, sunshine⊠and the longest month of the year. If youâre like 75% of South Africans, chances are you have overspent during the festive season. Who doesnât get caught up when everyone else seems to be splurging on gifts, meals and holidays? Then, even before those costs are tallied up, thereâs the reality of school supplies and other expenses at the start of the year. Itâs tempting to use a credit card, open another store account or get a quick loan. But beware â if you donât take control of your money, it will end up controlling you.
When we dig ourselves into debt, it places tremendous strain on relationships, particularly in households where money is not discussed. Children learn to fear the subject, so the situation continues for generations. The fact is that most of us were simply not taught how to understand debt or manage money. The good news is that you can improve your financial literacy â and you donât even need to be a maths whizz to do it.
Understanding debt
A crucial step to managing debt is understanding the difference between good and bad debt. According to debt experts, debt that increases your net worth such as property or education is considered âgood debtâ. However, using credit to buy non-essentials, you run up bad debt, meaning less money to invest in your future. Whatâs more, you run the risk of credit blacklisting, which could prevent you from accessing home loans or even rental agreements in future. Ask yourself: Is that new pair of jeans worth it?
Check your triggers
Why are you overspending? Itâs important to figure this out or youâll just keep going back into the red. Are you bowing to societal pressure to flash the cash? Struggling to differentiate between wants and needs? Not planning ahead? Feeling emotionally down and trying to pep yourself up with spending sprees or retail therapy? Understanding your relationship with money will require introspection and you may need to note how you were feeling when you purchased something you didnât really need.
Have a budget
There is a saying that a budget is telling your money where to go instead of wondering where it went. Start by first noting everything you need to spend money on (housing, food, medical expenses and so on), then the things you want. Once you know how much you need to spend, you can compare it to your upcoming purchases. Itâs a good idea to write down your shopping list and avoid being distracted by impulse buys.
Be open about it
Money taboos must fall! Instead of keeping financial issues a big secret, the whole family needs to know what the plan is to manage debt. Shielding children from money troubles does them no favours in the long run, so explain to them why spending will be curtailed. Itâs important to be open with friends and extended family too â they donât need every detail, but they do need to understand that youâre putting a time-out on unnecessary spending. This way, they can also support you.
Call on the experts
Learn the fundamentals of managing money through a short course, book or podcast. Getting and following sound financial advice will make an enormous difference to you and your familyâs future. It may call for tough decisions but when you look back you will see it was worth it.
Learn more
Read more
- From Debt to Riches by Phumelele Ndumo
- Rich Dad Poor Dad by Robert Kiyosaki
Listen Â
Thereâs no time like the present to take charge of money matters. When you spend prudently, you know you are investing in your future. What could feel better than that?
Remember that you can contact your employee wellness programme for financial and legal advice. The service is confidential and free.