Health

The Emotional First-Aid Kit Everyone Needs

Published

5 years ago

March 10, 2021

Mark Wamai

Female Students who attended a presentation on Personal Branding and Career organised by the Gender Mainstreaming Directorate and facilitated by Mr. Daniel Choudry smile during one of the activities on 18th April 2019, Senate Building, Makerere University.

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

Related Topics:counselling emotional help soothe state therapy wellbeing

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MNCH e-Post Issue 132: Reimagining Africa’s Health Systems Takes Centre Stage at World Health Summit

Published

2 weeks ago

May 12, 2026

Mak Editor

Prof. Peter Waiswa (C) with participants at the World Health Regional Summit on 29 April 2026 in Nairobi Kenya. Photo: MNCH. Makerere University Center of Excellence for Maternal, Newborn and Child Health (MNCH), based at the Makerere University School of Public Health in Kampala Uganda

Prof. Peter Waiswa was among key experts who featured at the World Health Regional Summit in Kenya. The high-level meeting ran under the theme Reimagining Africa’s Health Systems, bringing together researchers, policymakers, and health leaders to discuss how the continent can build resilient and equitable health systems in the face of climate and environmental shocks.

Prof. Waiswa participated in a panel discussion under the sub-theme Women, Adolescents, Child Health and Nutrition, which took place on Wednesday, 29 April 2026, from 09:30 to 11:00 EAT in Room CR3.

The session, chaired by Dr. Malachi Ochieng Arunda, focused on the growing intersection between environment, climate change, and health outcomes for mothers, adolescents, and children.

During the panel, Prof. Waiswa highlighted the urgent need to integrate climate adaptation into maternal and child health programming. He noted that rising temperatures, food insecurity, and extreme weather events are already disrupting health services and worsening nutrition outcomes across Africa. The discussion emphasized practical solutions, including strengthening primary healthcare, protecting vulnerable groups, and promoting cross-sector partnerships.

Click here to View the full MNCH e-Post Issue 132

Health

Announcement: 2026 Intake – Certificate in Applied Health Systems Research

Published

3 weeks ago

May 6, 2026

Mak Editor

Announcement: 2026 Intake – Certificate in Applied Health Systems Research. Photo: Nano Banana 2

Makerere University School of Public Health invites applications for the 2026 intake of the Certificate in Applied Health Systems Research, a short, intensive virtual programme designed for professionals working at the intersection of research, policy, and health system practice.

Why this course matters

Health system challenges are rarely linear. They are shaped by institutional complexity, political realities, and competing stakeholder interests. In many cases, the issue is not the absence of evidence, but the difficulty of producing research that is relevant, timely, and usable within real decision-making environments. This course is designed to address that gap, equipping participants to generate and apply evidence that responds to actual system constraints.

Apply via: https://docs.google.com/forms/d/1SjPWK37nZGuLb25S2X6d9NPtME2AKlEW_kJjCimivhY/viewform?ts=6821a62d&edit_requested=true

What you will gain

Participants will develop the ability to:

frame research problems grounded in real system conditions
analyse complex interactions within health systems
design policy-relevant and methodologically sound studies
translate findings into actionable insights for decision-making

Course format and key details

The programme runs virtually from 6^th to 17^th July 2026 (2:00–5:45 PM EAT) and combines interactive sessions, applied learning, and expert-led discussions across:

systems thinking and problem framing
research design and mixed methods
evidence use in policy and practice

For full course details:https://sph.mak.ac.ug/program-post/certificate-in-health-systems-research/

Who should apply

This course is suited for:

Researchers and graduate students
Policy analysts and programme managers
Health practitioners involved in planning, implementation, or evaluation

Fees

Ugandan participants: UGX 740,000
International participants: USD 250

Application Deadline: 14 June 2026

Please find the course details below:

2026-Intake-–-Certificate-in-Applied-Health-Systems-Research Download

View on MakSPH

Health

WHO Report Highlights Global Drowning Burden as MakSPH Contributes to Evidence and Action

Published

3 weeks ago

May 6, 2026

John Okeya

Demonstration of emergency medical procedures performed by the Uganda Red Cross Society at the first-ever National Water Safety Swimming Gala organised by the Ministry of Water and Environment at Greenhill Academy in Kibuli on March 21, 2026. Photo: Makerere University School of Public Health (MakSPH), Kampala Uganda, East Africa.

Makerere University School of Public Health, through its Centre for the Prevention of Trauma, Injury and Disability, contributed to the Global Status Report on Drowning Prevention 2024, the first comprehensive global assessment of drowning burden, risk factors, and country-level responses.

Published by the World Health Organisation, the report estimates that approximately 300,000 people died from drowning in 2021, with the highest burden in low- and middle-income countries, which account for 92% of deaths. The African Region records the highest mortality rate, underscoring the urgency of targeted interventions. Children and young people remain the most affected, with drowning ranking among the leading causes of death for those under 15 years.

While global drowning rates have declined by 38% since 2000, progress remains uneven and insufficient to meet broader development targets. The report highlights critical gaps in national responses, including limited multisectoral coordination, weak policy and legislative frameworks, and inadequate integration of key preventive measures such as swimming and water safety education.

It further identifies persistent data limitations, with many countries lacking detailed information on where and how drowning occurs, constraining the design of targeted interventions. At the same time, the report notes progress in selected areas, including early warning systems and community-based disaster risk management.

MakSPH’s contribution to this global evidence base reflects its role in advancing research, strengthening data systems, and supporting context-specific approaches to injury prevention. Through its Centre, the School continues to inform policy and practice, contributing to efforts to reduce drowning risks and improve population health outcomes in Uganda and similar settings.

The full report can be accessed below:

Global-status-report-drowning-1 Download

View on MakSPH