Wellness Tips

Pay attention to the duration of your low mood or ill-feelings, as sometimes our experience is more than just a bad day or a bad week. The intensity and duration of our negative emotions have a huge impact on our mental well-being. We however have the power to control and regulate these emotions for improved mental health. It is also important for us to identify the bodily sensations associated with our emotional experiences as sometimes the sensations or physical symptoms are noticed first. Always remember, your feelings ARE important so never minimize them. Give yourself a mental health checkup by reaching out to us for a quick assessment or to access available resources.

Mental Health and Sexual Functioning

There is a strong association between mental health and sexual functioning. For example, depression and anxiety have been linked to erectile dysfunction in men and issues with desire, arousal, orgasm, or even experiences of pain during sex in women. Let us do the work to reduce the psychological barriers that may prevent us from having healthy, fulfilling sexual relationships. For more information, please reach out to access available resources.

Mental Health and Childhood Experiences

Childhood experiences have a significant impact on our mental well-being in adulthood. These experiences have influenced our internalized beliefs about self in relation to others and the environment. Therapy can help us gain insight into these influences, by identifying any maladaptive emotions and patterns, as well as to relearn and develop healthy ways of processing events that will lead to better emotional and behavioral outcomes. For more information, please reach out to access our available resources.

The Psychodynamic Approach, developed by Sigmund Freud, speaks to how the unconscious and subconscious mind influence ongoing conscious behavior. Freud posited that the unconscious stores traumatic information, such as memories, thoughts and feelings, that could cause psychological distress if they remain in conscious awareness. He also mentioned the use of defense mechanisms that help us control the anxiety that unconscious data would cause, by distorting reality and keeping anxiety provoking thoughts out of consciousness. How well are your defenses working in keeping your anxiety provoking thoughts at bay? Are these defenses serving you in a healthy way? If these thoughts are brought to consciousness, how prepared are you to mentally cope? Let us help you answer these questions by visiting our website www.ctechcaribbean/mentalhealth for support.

Assumptions about Gender-Based Violence (GBV)

Negative assumptions about gender-based violence (GBV) survivors, especially those experiencing intimate-partner violence (IPV) make it difficult for them to reach out for help. There are a number of reasons people may stay in an abusive relationship that include but are not limited to fear/intimidation, isolation, financial dependence, diminished self-worth or even hope that the partner will change their behaviour. How a survivor is treated if they do seek help can influence greatly if they stay or leave the situation. Let us all put judgment aside so we can adequately meet the complex needs of survivors. If you or anyone you know is experiencing IPV, please reach out to access our resources.

Voice Your Needs

Your needs are just as important as the needs of others, so never hesitate to voice them. A huge part of being your authentic self is sticking to your values and taking responsibility for your actions, right or wrong. We may compromise our values or stay quiet for fear of being disliked or excluded. This behaviour, however, may result in intrapersonal conflict and ultimately poor relational outcomes. Let us help you learn how to effectively communicate your needs, wants, rights and take responsibility for your actions, to foster more positive interactions!

How Do You Receive and Express Love?

What is your primary love language (words of affirmation, quality time, receiving gifts, physical touch, acts of service)? What makes you feel most loved by your partner? How can you communicate this to your partner? Let us help you discover the answers by accessing our resources.

Consummate love comprises of Intimacy, Passion and Commitment. A relationship based on a single element is less likely to survive than one based on two or more. As an adult romantic relationship develops, the emphasis on each component changes over time. Knowing about these components of love may help you identify pitfalls in your relationship and work on areas that need improvement. For additional information, feel free to reach out to access our available resources.

Tips for Good Mental Health in the Workplace:

  • Set healthy boundaries – It is important to outline what a healthy work-life balance looks like for you then stick to it! If work tasks are not complete within allocated hours (which will happen at times), take some deep breaths and remind yourself of your need to set boundaries. If you find it almost impossible to complete tasks in the allocated time, consider addressing possible issues with time management, or having a conversation with your supervisor if the issue is your workload.
  • Address one task at a time – Imagine starting five tasks but completing none with deadlines close. The anxiety and stress that comes with this can be quite discouraging. Practice working on one task at a time and be sure to pace yourself.
  • Eat regularly – Regular meal planning energises the body and helps in functioning optimally. Planning meals is one way of ensuring the body gets the nutrients it needs, when it needs it.
  • Practice Affirmations – You were selected for the job because you have what it takes! But when the pressure hits, sometimes it is easy to forget. Do not get discouraged, remind yourself of all you have to offer. Once you believe it, your work will reflect it. YOU GOT THIS!
  • Release – Once the workday is done, inhale and release work-related activities for the day. Allow yourself the opportunity to be present to your loved ones and to your own needs. This rejuvenation will help to mentally prepare you for the workday ahead, no matter how hectic it is expected to be.

Make “Cultivating a Community” a priority. This should be an ongoing process, and the longer we wait, the more difficult it is to do so, especially during challenging times. Invest in new connections or reinvest in current and meaningful relationships so that you’ll have the support system you need when you require emotional support and practical help.

Joining Forces to Tackle NCDs!

Caribbean Public Health Agency (CARPHA) and the Caribbean Training and Education Center for Health (C-TECH) team of Consultants had a fruitful meeting with Dr. Hon. Christopher Tufton, Minister of Health and Wellness, on July 14, 2023. Joined by his NCD team at the Ministry of Health and Wellness, we discussed the Caribbean Development Bank funded Caribbean Moves project. This initiative aims to improve the health of the Caribbean region and combat non-communicable diseases. Stay tuned for updates on our collaborative efforts!

A stressful work environment can contribute to several health issues both mentally and physically, these may include headache, insomnia, stomach-aches, anxiety, difficulty concentrating high blood pressure, and a weakened immune system. 

It is important then that we take meaningful steps to ensure that we are manging our own personal space to avoid some of these issues. Our assumption, perception and expectation affect how we react to others and life situations and ultimately how we view how jobs. When assumption, expectations and perceptions are not met, we respond through our thought’s feelings and behaviours. It is important to practice positive thinking as our thoughts affects how we feel, and our feelings affects how we behave.

Here are some tips to help you with your work environment:

  • Seek for clarity instead of trying to convince yourself of what others are thinking
  • Refrain from personalisation, not everything mentioned is a direct attack on you
  • Invest in self care
  • Set limits
  • Proper nutrition
  • Connect with people

We often here people expressing how stressed they are feeling or how over worked they are, not having enough time to do the things they like such as spending time with friend and families or even a few self-care activities. We have watch families suffer due to long working hours as well as our jobs due to loss of interest and enthusiasm resulting from burnout. 

When workers are balanced and happy, they are more productive, take fewer sick days, and are more likely to stay in their jobs.

Here is how you can accomplish work life balance

At work    

  • Set manageable goals each day. 
  • Be efficient with your time at work. 
  • Take five. 
  • Communicate effectively.
  • Give yourself a break. 

         At Home

  • Don’t over commit. 
  • Get support. 
  • Stay active. 
  • Treat your body right. 
  • Get help if you need it. 

Tameca Dempster-Mattocks is an accomplished Associate Counseling Psychologist and Financial Counsellor, holding an M.Sc. Degree in Counselling and Social Work from Mico University College, along with multiple certifications in mental health from the University of Washington.


Currently, she holds the positions of Regional Psychologist – NERHA and Mental Health Program Coordinator at the Caribbean Training & Education Center for Health (C-TECH). Tameca has successfully managed regional mental health projects, overseeing and leading impactful initiatives that positively influence the mental well-being of individuals in the region. 


With a passion for community service, Tameca actively contributes to various private and charitable organizations, dedicating her time as a volunteer to support community members and at-risk youth.

Contact us for mental health support services