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The Emotional First-Aid Kit Everyone Needs

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Do you ever have those days where you are feeling some kind of emotion and you don’t know what to do about it? Where you know that actually doing something to take care of yourself would be helpful, but you can’t really bring yourself to think about what that something is? If so, you might benefit from creating an emotional first-aid kit.

What do I mean by emotional first-aid kit? I am referring to a go-to LIST OF ACTIVITIES, SONGS, TV SHOWS, MOVIES, ETC. that help you feel better when you are feeling down. The important thing about this first-aid kit is that it has been created when you are feeling okay. Think about it this way, when we get a cut or burn or something around the house we look to our first-aid kits because they have the things we might need in these situations already in one place. We don’t have to spend time looking around the house for supplies or wondering what would work well for this particular ailment. An emotional first-aid kit should function the same way.

Why am I suggesting that you create an emotional first-aid kit? Because in my work as a therapist, and my lived experience as a human being on this planet, I have noticed that it is so easy to get caught up in the day-to-day without taking time to actually take care of ourselves. We can easily ignore the feelings we have or push them aside in the hope that they go away, without actually working to understand what we are feeling, why we are feeling that way, and what we can do about it. I don’t know about you, but I was never really taught how to take care of myself when a difficult emotion arose. The response was often, “It’s going to be okay. You just have to keep going.” This is fine to some degree, but we also have to know how to ride the emotional wave while the feelings are present and how to care for ourselves during that time. It is our responsibility to take care of ourselves so that we can move through the world in a way that actually allows us to be our full selves.

When thinking about creating your emotional first-aid kit, CONSIDER THE FOLLOWING:

  • Do I want this first-aid kit to be an actual physical box or will a list on my phone or on a sticky note on my fridge suffice?
  • What kinds of things tend to soothe me when I feel sad, angry, lonely, afraid, anxious, etc.? We might need different things for different emotions. For example, when I’m sad I may need to curl up with something cozy and soft. When I’m angry I may need to be more active. You get the idea.
  • Are there people that can help me during difficult emotional states? Can I make sure I have their names and contact information readily available?
  • Be holistic. Make sure you are including activities that tend to your mental, emotional, physical, spiritual, and creative wellness.

Once you have your emotional first-aid kit created be sure to use it! If it’s a physical box or container, put it somewhere where you will see it so that you can use it in your time of need. If it’s a list of some
sort, make sure it is easily accessible. You can also talk to someone you trust about this tool kit so that they can remind you to use it. Or you can invite them to create one with you for themselves.

One final note, know that you can check-in and see how your emotional first-aid kit is serving you. Switch out things that don’t work or add new things that you stumble upon that you think could be helpful. Make this first-aid kit specific to you and your needs. Good luck and feel secure in knowing that you have the tools you need to help you care for yourself during difficult times.

Henry Nsubuga
Manager, Counselling and Guidance Centre,
Plot 106, Mary Stuart Road (Opposite Mary Stuart Hall),
Makerere University
Email: hnsubuga[at]cgc.mak.ac.ug
Tel: +256-772-558022

Click here for more information about the Counselling and Guidance Centre

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Mark Wamai

Health

Certificate in Water, Sanitation and Hygiene 2025

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The Head, Department of Epidemiology and Biostatistics-Prof. Nazarius Mbona Tumwesigye (6th L) and the Head, Department of Disease Control and Environmental Health-Dr. Esther Buregyeya (4th L) pose with 25 graduands of the WASH Short Course on 20th July 2018, MakSPH, Mulago Campus, Makerere University.

Course Objectives

The course is intended to strengthen the capacity of practicing workers to successfully identify and manage Water, Sanitation and Hygiene (WASH) opportunities and problems by facilitating the acquisition of adequate knowledge, development of skills and attitudes through understanding and use of the 6 essential services of WASH. These are to:

  1. Monitor WASH status to identify and solve community environmental health problems.
  2. Diagnose and investigate WASH problems and health hazards in the community.
  3. Inform, educate and empower people about WASH issues.
  4. Mobilise community partnerships and actions to identify and solve WASH problems.
  5. Evaluate effectiveness, accessibility and quality of personal and population-based WASH services.
  6. Research for new insights and innovative solutions to WASH problems.

Course Structure

The course is an 8-weeks programme of study. Participants will spend 3 weeks (full-time) at Makerere University School of Public Health (MakSPH) while 4 weeks will be spent at suitable workplaces / field sites. The final week of the course will be spent at MakSPH for presentation of project / field work, final examination, and the certificate awarding ceremony. This is a day programme and will run from 26th May to 18th July 2025.

Course Modules

  • Water Resources Management
  • Environmental Sanitation
  • Hygiene Promotion
  • WASH Policy, Planning and Financing
  • Field / Project Work

Mode of delivery of the course includes lectures, tutorials, seminars, practicals and field work.

Dates26th May to 18th July 2025
FeesUgandansInternationals
 UGX 900,000USD 500
Dates and Fees for the Certificate in Water, Sanitation and Hygiene 2025

Who should apply?

  1. Practicing officers in the WASH sector including those working in local government, non governmental organizations (NGOs) or the private sector.
  2. Environmental Health workers who wish to broaden their knowledge and skills as a form of Continuous Professional Development (CPD) so as to be better equipped to implement WASH activities.

Entry requirements for admission to the course are Uganda Advanced Certificate of Education (UACE) or its equivalent with at least 1 year working experience in WASH.

How to apply?

Application forms and procedure can be obtained from the Department of Disease Control and Environmental Health, Makerere University School of Public Health, New Mulago Hospital Complex or from the website below:
https://sph.mak.ac.ug/academics/water-sanitation-and-hygiene-wash

The deadline for receiving applications is Wednesday 26th March 2025.

For further details, contact:

Course Administrator
Ms. Irene Nassazi
Makerere University School of Public Health
New Mulago Hospital Complex
E-mail: inassazi@musph.ac.ug Tel. +256771671354

Course Coordinator
Dr. David Musoke
Makerere University School of Public Health
New Mulago Hospital Complex
E-mail: dmusoke@musph.ac.ug Tel. +256788572129

Co-Course Coordinator
Mr. Allan Ssembuusi
Makerere University School of Public Health
New Mulago Hospital Complex
E-mail: assembuusi@musph.ac.ug Tel. +256759955067

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New Principal at MakCHS

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Left to Right: Mr. Evarist Bainomugisha, Mr. Deus Tayari Mujuni, Mr. Simon Kizito, Prof. Damalie Nakanjako, Prof. Bruce Kirenga, Dr. David Patrick Kateete (Rear), Prof. Henry Alinaitwe, Dr. Richard Idro (Rear), Mr. Patrick Akonyet and Prof. Annettee Nakimuli at the handover ceremony on 2nd December 2024. Handover of Principal Office by Prof. Damalie Nakanjako to Assoc. Prof. Bruce Kirenga, 2nd December 2024, College Boardroom, College of Health Sciences (CHS), Makerere University, New Mulago Hospital Complex, Kampala Uganda, East Africa.

On 2nd December 2024, Assoc. Professor Bruce Kirenga officially took over as Principal of the College of Health Sciences, Makerere University (MakCHS) in a handover ceremony held in the College Board Room. Dr. Kirenga succeeds Professor Damalie Nakanjako, who successfully completed her four-year term.

The ceremony was attended by members of the MakCHS Administrative Board and key university leaders, including Ag. Deputy Vice Chancellor (Finance and Administration) Professor Henry Alinaitwe, Chief of Human Resources, Mr. Deus Tayari Mujuni, & Deputy University Secretary Mr. Simon Kizito, among others.

Prof. Damalie Nakanjako (2nd Left) shows of her plaque as Ag. DVCFA-Prof. Henry Alinaitwe (2nd Right), Deputy US-Mr. Simon Kizito (Left), Dr. David Patrick Kateete (Right) and Dr. Richard Idro (2nd Right) witness. Handover of Principal Office by Prof. Damalie Nakanjako to Assoc. Prof. Bruce Kirenga, 2nd December 2024, College Boardroom, College of Health Sciences (CHS), Makerere University, New Mulago Hospital Complex, Kampala Uganda, East Africa.
Prof. Damalie Nakanjako (2nd Left) shows of her plaque as Ag. DVCFA-Prof. Henry Alinaitwe (2nd Right), Deputy US-Mr. Simon Kizito (Left), Dr. David Patrick Kateete (Right) and Dr. Richard Idro (2nd Right) witness.

In her remarks, Professor Nakanjako reflected on her time in office with gratitude and pride since she assumed office in December 2020. She expressed her full support for MakCHS in contributing towards training and research in Makerere University.

Professor Nakanjako thanked the university top management for the support rendered to during her term of office as Principal. I thank family, friends and colleagues who supported and allowed me share my time with the college, especially beyond official hours.

Assoc. Prof. Bruce Kirenga delivers his acceptance remarks. Handover of Principal Office by Prof. Damalie Nakanjako to Assoc. Prof. Bruce Kirenga, 2nd December 2024, College Boardroom, College of Health Sciences (CHS), Makerere University, New Mulago Hospital Complex, Kampala Uganda, East Africa.
Assoc. Prof. Bruce Kirenga delivers his acceptance remarks.

Dr.  Kirenga, a pulmonologist, researcher, and founding director of the Makerere University Lung Institute, expressed his heartfelt gratitude to the Makerere leadership and the search committee for entrusting him with the responsibility of steering the college. He noted; “It’s a true honour to have been entrusted with this role. The search process was rigorous, but I learned so much from the ideas shared by my colleagues—it was a truly honourable competition.”

With a vision for collaboration and growth, Dr. Kirenga outlined his priorities, including improving staffing, improving relationships with teaching hospitals, and addressing infrastructure needs. He emphasized a leadership style rooted in inclusivity and teamwork, saying, “Let’s create a common vision through consultation and work together. I’ll visit every unit in the college to hear directly from staff about their challenges, needs, and ideas for moving forward.”

Dr. Kirenga also shared plans to establish a forum of past leaders to harness their collective wisdom and ensure continuity in leadership.

Zaam Ssali

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Four MakSPH Faculty inducted as Prestigious UNAS Fellows

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The four MakSPH Staff inducted into the UNAS Fellowship on 1st November 2024 from Left to Right: Dr. Fredrick Edward Makumbi, Dr. Victoria Nankabirwa, Dr. David Musoke and Professor David Guwatudde. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.

Four Makerere University School of Public Health (MakSPH) faculty have been inducted for the 2024 Uganda National Academy of Sciences (UNAS) fellowship, a preeminent nation’s most respected scientific bodies. This is the first time MakSPH is scooping a large number of faculty fellows, which was the highest for a single institution. This prestigious honor was awarded on Friday, November 1, 2024, at Four Points by Sheraton Kampala, Uganda.

The recipients are;

⦿ Professor David Guwatudde, a Professor of Epidemiology and Biostatistics at the MakSPH where he has been teaching for over 32 years. In the last decade, Dr. Guwatudde’s research interest has been on characterising the epidemiology, evaluattion and effectiveness of appropriate interventions for prevention and control of selected non-communicable diseases (NCD) especially diabetes and hypertension.

⦿ Dr. Fredrick Edward Makumbi, an Associate Professor of Biostatistics at MakSPH in the Department of Epidemiology and Biostatistics. A seasoned public health professional in Uganda, he is also a Gates Fellow. Through his expertise in population health and the evaluation of public health interventions, Dr. Makumbi has generated significant evidence that impacts the field. He has published over 300 journal articles and leads the PMA project, which focuses on evaluating schistosomiasis and family planning initiatives in Uganda.

⦿ Dr. David Musoke, a Senior Lecturer in the Department of Disease Control and Environmental Health at MakSPH. He serves as the Chair of the Grants and Research Capacity Building Committee at MakSPH and is the President Elect of the International Federation of Environmental Health (IFEH). A graduate of Makerere University, his research interests include environmental health, malaria prevention and community health. He organized the first International Community Health Workers symposium which was held in Uganda, and is an academic editor and reviewer for several journals.

⦿ Dr. Victoria Nankabirwa, an experienced clinical researcher and Lecturer in the Department of Epidemiology and Biostatistics at MakSPH. She holds a PhD from the University of Bergen and is also a member of the WHO Immunization and Vaccine-related Implementation Research (IVIR) Advisory Committee. Her key interests include mother and child outcomes, particularly survival and the impact of immunization.

Professor David Serwadda (C) presents UNAS fellows from MakSPH during the induction ceremony. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
Professor David Serwadda (C) presents UNAS fellows from MakSPH during the induction ceremony.

UNAS is an independent, non-profit, and non-political organization, established and founded in October 2000 to provide Uganda with credible, balanced, and evidence-driven guidance on matters of science and development. Membership is drawn from distinguished scientists and scholars who have made significant, lifelong contributions across diverse fields, including natural and social sciences, arts, and humanities.

The UNAS Fellowship remains one of the nation’s most respected scientific bodies, with over 200 members working collaboratively in interdisciplinary and transdisciplinary fields to address Uganda’s challenges through science and innovation.

Every year, Fellows of the Uganda National Academy of Sciences (FUNAS) have an opportunity to nominate potential fellows into the academy based on their merit, impact and contribution of the world of Science. A nomination stands substantive once it is seconded by another FUNAS, after which the nominees go through a rigorous selection process by a highly competent committee of scholars in the academy.

FUNAS fellows take their oaths during the induction ceremony at Four Points by Sheraton Hotel, Kampala. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
FUNAS fellows take their oaths during the induction ceremony at Four Points by Sheraton Hotel, Kampala.

Once selected and inducted, fellows in the academy devote their time on honorific activities and service provision through arbitrating on contentious national debates such as whether to provide free social services to refugees and whether to use DDT to control Malaria. Since inception on October 20, 2000, the UNAS has distinguished itself as a premier honorific society for eminent scientists in Uganda. It leverages on the expertise and stature of its members to provide pro bono evidence-informed advice to government and Ugandans on science, technology, innovation and sustainable development.

Dr. David Serwadda, an Exemplar Scholar of Makerere University who this year received the prestigious Professor Emeritus title presented the new fellows to the UNAS convention. He described Dr. Nankabirwa as a prolific researcher, with over 80 publications in peer-reviewed journals and an impressive funding portfolio that includes a number of highly competitive research grants.

On her part, Dr. Victoria Nankabirwa said she was grateful for the recognition and pledged to uphold UNAS values.

Dr. Victoria Nankabirwa signs an Oath during the induction ceremony on Friday. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
Dr. Victoria Nankabirwa signs an Oath during the induction ceremony on Friday.

“I am very thankful for this recognition, and as I reflect on the journey that has brought me to this point, I am reminded that this is not the result of solitary work but of shared aspirations, collaborations, and partnerships. As such, I am very thankful to my nominators and seconders, Prof. David Serwadda and Prof. Rhoda Wanyenze, as well as to my colleagues, my students, and my family, represented by my mum. To these people and to you, I extend my deepest gratitude. I pledge to uphold the academy’s values, advocate for science-driven policies, and mentor future generations. I will work as hard as I can within this FUNAS,” said Dr. Nankabirwa.

Dr. Fredrick Edward Makumbi receives a certificate of members from the UNAS president Prof. Grace Bantebya. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
Dr. Fredrick Edward Makumbi receives a certificate of members from the UNAS president Prof. Grace Bantebya.

Dr. Fredrick Edward Makumbi expressed his gratitude and commitment during his recent induction as a fellow of the Uganda National Academy of Sciences (FUNAS). “I am delighted to have been nominated and accepted as a FUNAS. I am truly appreciative and acknowledge the support of all those who have helped me, from my family to my teachers and colleagues—many of whom are here today. They have supported me and brought me to this great podium. I pledge to continue working, supporting, and promoting the health and well-being of the people of Uganda and beyond through science, as well as mentoring others to ensure a sustainable generation that can uphold the health and well-being of Uganda and beyond. I am glad to be here, and thank you very much,” Dr. Makumbi stated.

Dr. David Musoke is a promising researcher and Senior Lecturer in the Department of Disease Control and Environmental Health at Makerere University’s School of Public Health. He serves as the Chair of the Grants and Research Capacity Building Committee and is the President Elect of the International Federation of Environmental Health (IFEH).

Dr. David Musoke receives a certificate and fellowship membership instruments shortly after oath taking. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
Dr. David Musoke receives a certificate and fellowship membership instruments shortly after oath taking.

“I am really delighted and humbled to be joining this elite class of academics and scholars as a fellow of UNAS. It is an honor to join many of my mentors from over the years, including my very own father, who is also a fellow of UNAS and is here today, Prof. Miph Musoke. I wish to thank my family—my parents, wife, and children—for all their support, as well as the research teams we have worked with,” said Dr. David Musoke.

Adding that; “I also extend my gratitude to my mentors from the university, Professor David Serwadda and Professor Rhoda Wanyenze, for nominating me, along with all the others who have contributed throughout this journey, including funders, collaborators, the community, and everyone else we work with. I look forward to serving in this capacity and upholding the goals and aims of UNAS, especially in the field of Environmental Health and Community Health.”

Professor Guwatudde, a lead investigator in two national surveys assessing non-communicable disease (NCD) risk factors in his country—first in 2014 and again in 2023—expressed his commitment to tackling NCDs as he was recognized by the Uganda National Academy of Sciences (UNAS).

“I would like to thank the UNAS council, the secretariat, and all members for accepting me as a member,” Prof. Guwatudde said.

Professor Guwatudde delivers his appreciation message after being inducted a FUNAS. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
Professor Guwatudde delivers his appreciation message after being inducted a FUNAS.

“I pledge to contribute in the area of non-communicable diseases. We have conducted extensive research in this country, giving us a clear picture of the NCD burden, a reality that affects us all. I would be glad to share this insight with fellow members,” added Guwatudde.

National academies worldwide provide neutral platforms for experts across disciplines to tackle societal challenges and clarify emerging issues in science, technology, and policy. These institutions play a crucial role in preparing for and responding to global threats such as pandemics. Since its inception, the Uganda National Academy of Sciences (UNAS) has been led by four presidents: Prof. Paul Mugambi (2000-2014), Prof. Nelson Sewankambo (2014-2019), Prof. Peter Mugyenyi (2019-2022), and, since October 2022, Prof. Grace Bantebya-Kyomuhendo, a Professor of Women and Gender Studies at Makerere University—the first female head of the academy.

Prof. Bantebya extended her congratulations to the newly inducted fellows. She emphasized the responsibilities UNAS fellows carry, including upholding the academy’s constitution and contributing to its vision, mission, and objectives. “Our fellows play a critical role in advancing the academy’s goals, and their dedication is vital to our impact on science and policy,” Prof. Bantebya stated.

Prof. Grace Bantebya-Kyomuhendo, a Professor of Women and Gender Studies at Makerere University— and the first female head of the academy in a photo with Prof. David Guwatudde. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
Prof. Grace Bantebya-Kyomuhendo, a Professor of Women and Gender Studies at Makerere University— and the first female head of the academy in a photo with Prof. David Guwatudde.

“Remain academically active. Please listen to that. In meaningful pursuit of academic excellence in your respective areas of expertise. Do not say that now that you have become a fellow, you will stop being academically active. We expect you to continue,” she emphasised.

She also called on the fellows to actively participate in the academy’s conventions, consensus-building efforts, and other activities. Prof. Bantebya emphasized the importance of consensus studies to the academy’s mission, urging fellows to make themselves available when called upon.

“Ensure high standards of conduct based on national and international best practices. We expect you to maintain and ensure high standards yourselves and foster good relations among members as well as with the academy, the general science community, and the public. You also need to meet all the obligations as a fellow of UNAS, whether financial or otherwise, as stipulated,” the Academy President said

A fellow may lose their membership in the academy if they act against the UNAS constitution or bring disrepute to its goals, name, or vision. Membership can also be terminated if a member is convicted by a competent court or authority of a felony or serious crime, or if they are declared bankrupt or of unsound mind.

UNAS’s mission is to foster the welfare and prosperity of the Ugandan people by generating, sharing, and utilizing robust knowledge and insights to deliver independent, merit-based scientific counsel to government and society. As part of the global scientific community, UNAS maintains strong ties with the Network of African Science Academies (NASAC), Network of Science Academies in Islamic Countries (NASIC), the U.S. National Academies, IAP, and TWAS.

The 2024 Fellows of the Uganda National Academy of Sciences (UNAS) shortly after induction. Four Makerere University School of Public Health (MakSPH) faculty induction into the 2024 Uganda National Academy of Sciences (UNAS) fellowship, 1st November 2024, Four Points by Sheraton, Kampala Uganda, East Africa.
The 2024 Fellows of the Uganda National Academy of Sciences (UNAS) shortly after induction.

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