Not Everyone Has That: Why Vulnerability Matters and How We Can Protect Ourselves

Hi Lovelies! It’s been a while, and I genuinely miss you all. I must apologize for my absence. It’s been quite a journey for me, as I’ve recently moved from a beautiful city (Oldenburg in the northwest) to an even lovelier one (Kiel in the north). This move was prompted by a new position I accepted at the GEOMAR Institute in Kiel. I plan to write a blog post comparing both cities, discussing their pros and cons. For now, I firmly believe that both cities have their unique charm. Additionally, I recently graduated from my master’s program in public health in late July. Below, you’ll find me in my graduation gown, posing with my sister, who has always been there for me, and her son, the tallest and most handsome guy in our family.

Let’s focus on today’s blog topic. I was watching a BBC News segment about a Brazilian woman named Kim Torres. In her 20s, she was a model, but she now refers to herself as a kind of messiah for other young women. By “messiah,” I mean that she has taken on the role of a life coach for women in their 20s, and many younger women see her as a role model. She offers life-changing advice and claims to be dedicated to improving their physical and spiritual well-being, as well as helping them discover their life purposes.

But beneath this facade of empowerment, she was manipulating and exploiting women. Reports revealed that she was trafficking them into prostitution, threatening them to remain silent, and instilling fear to maintain control. Many of these women were too terrified to speak out, their lives overshadowed by abuse and coercion. I couldn’t stop wondering: why? Why would anyone allow themselves to be manipulated, controlled, and abused like that? What happens to self-will, personal strength, and resilience? And then it struck me, not everyone has access to the same inner resources. Not everyone is equipped with strong self-efficacy, confidence, or a supportive system. Vulnerability can make people easy targets for manipulation, and abusers often exploit those exact weaknesses.

Now, let me dive into a personal story about how I was almost exploited. I had just finished secondary school when the era of “Yahoo” in Lagos was beginning. At that time, internet cafés were proliferating everywhere, and scams were becoming increasingly common. My mother, with her usual wisdom, said to me, “Adenike, you need to be computer literate.” She knew even then that computer skills would be essential for survival in the future. Back then, computers were rare in my country. Indeed, fewer than 1% of people had one. Even the wealthy often preferred to own fancy cars instead of a desktop computer. It felt almost prophetic that my mother insisted I learn. So, I enrolled at a local cyber café that offered “computer lessons.” In truth, all they really taught was how to type and use Microsoft Word, but I still went every afternoon, dressed neatly, like the young girl I was, eager to learn. The café, however, was always crowded with men, some young, some older, most of them unemployed, simply hanging around. One day, one of them (a man in his early 30s) approached me.

We began chatting casually, and on one particular afternoon, he said something I had never heard in my life. “I see you as a nice and beautiful girl,” he said. “I’d like us to play a game. You undress for me, I’ll take a nude photo of you, and you’ll do the same for me. Don’t worry, I’ll give you some money.” At first, I couldn’t even process his words. Before I could react, he pulled out some cash, as if the money would silence my shock. But instead, I felt anger rising inside me. My whole body froze, and I couldn’t say a word. I walked out of his presence, my mind racing.  At home, I remained quiet. I couldn’t tell my mother, or even my sisters. The thoughts swirled in my head all night, and the more I replayed it, the angrier I became. The next day, I gathered my courage and reported him to the café owner. After that, I never saw him again.

Looking back now, I realize how close I came to being exploited. At that age, I didn’t yet fully understand how dangerous that situation could have been. What if I had been too shy to walk away? What if the money had tempted me? What if I hadn’t found the courage to report him? That experience taught me two powerful lessons:

  1. Exploitation often comes disguised as kindness or opportunity. People rarely present themselves as predators; instead, they frequently disguise their intentions behind gifts, money, or sweet words. Recognizing that disguise is the first step to protecting yourself.
  2. Courage doesn’t always roar—it sometimes whispers. In that moment, my courage wasn’t in fighting or shouting; it was in walking away, in refusing to comply, and later in quietly reporting him.

Many young women, as well as men, often lack the confidence, awareness, or support system necessary to do the same. And that’s why so many fall into the traps of people like Kim Torres or predators closer to home. Vulnerability can make us easy targets, and abusers know precisely how to exploit that. My hope in sharing this is not only to shed light on my own close call, but also to remind you, my dear readers, that your self-worth can never be measured in money, gifts, or promises. No matter what anyone offers, your dignity and safety are priceless. So, if you ever find yourself in a situation where someone is trying to manipulate or control you, walk away, seek help, and speak out when you can. Silence only gives predators more power, but courage, even in small doses, can change everything.

You and Your Wellness

Wellness is a holistic lifestyle that nurtures physical, mental, and spiritual well-being. It involves fueling your body, stimulating your mind, and enriching your spiritual life. Enriching your spiritual life entails discovering the value and purpose of your life, whether religious or not, and partaking in activities that align with your beliefs and values. Ultimately, wellness is about more than just leading a fulfilling and high-quality life; it represents a personal commitment to becoming the best version of yourself, regardless of life’s challenges (Stoewen, 2017).

Definitions and perspectives on life’s challenges vary widely based on cultural norms, beliefs, and backgrounds. What one culture views as a life challenge may differ from another’s. However, particular challenges such as loneliness, financial difficulties, significant life changes, grief, traumatic events, unemployment, work-related stress, and mental and physical health issues are universal and resonate across all cultures.  Wellness is navigating through any of these challenges and making adjustments that aid your development and satisfaction.

Wellness is a continuous journey!

The wellness journey has no destination; it must be part of a continuous development process and the quest to achieve satisfaction. Several factors contribute to wellness, including physical and mental health, social life, spiritual life, habits, environment, intellect, and emotions. Physical and psychological health play pivotal roles that cannot be overlooked regarding your overall well-being. Positive habits, such as regular exercise, healthy eating, and sufficient sleep, can improve physical health and mental clarity. Conversely, negative habits can drain your energy and affect your mood, leading to stress and burnout. You can create a more balanced and fulfilling life by consciously cultivating good habits and breaking free from those hindering your growth.

Prioritizing these aspects of health is essential for leading a fulfilling life. You can create a more balanced and fulfilling life by consciously cultivating good habits and breaking free from those hindering your growth. Yet, sometimes, wellness is not all about you; it includes the people you care about and those who care about you. Building strong relationships and a supportive network contributes significantly to your overall well-being. Wellness also encompasses taking care of your spiritual life, whether you are religious or not. This can involve meditation, mindfulness, or spending time in nature, which allows you to connect with your inner self and reflect on your values and beliefs.

When you realize that your environment contributes to your overall well-being, you will be mindful of how you interact with it. This awareness can lead to a deeper appreciation of nature and the spaces you inhabit. By consciously choosing to take care of the environment you inhabit, you can enhance your mental and emotional health. Additionally, remaining curious and committing to lifelong learning contributes immensely to your wellness. This makes every experience and learning an opportunity for growth and opens doors to new perspectives and possibilities. By seeking knowledge from diverse sources, you cultivate adaptability and resilience, allowing you to navigate life’s uncertainties confidently and gracefully. Each interaction and lesson learned becomes a stepping stone toward a more fulfilling and informed existence.

At the center of the environment is YOU!

The PhD journey: insights and advice for current and future Students

As someone who recently completed her PhD, I believe I am well-equipped to advise current or soon-to-be PhD students. First, let me congratulate you on embarking on this remarkable journey. I describe it as remarkable because this milestone marks the beginning of your career, regardless of whether you choose to remain in academia or pursue other paths. As you advance in your career, the day you defended your PhD will always stand out in your memory. You might forget the day you defended your master’s thesis, but you will not forget your PhD defense. In this context, I would like to congratulate my mentor, Dr. Mariana Ribas Ribas, on her habilitation on the 26th of this month. She is truly an outstanding, inspiring individual. During her habilitation, she also mentioned that she celebrated the 14th anniversary of her PhD.

We celebrated Dr. Mariana Ribas Ribas, radiant in her beautiful pink blazer, for her remarkable achievement during her habilitation.

 It has been six months since I defended mine, and my academic year has started counting. In academia, “counting the academic year” after completing a PhD typically refers to the formal recognition of the time following your doctoral defense as a part of your professional academic career. This period can mark the beginning of various milestones, such as time spent in a postdoctoral position, securing a faculty role, or engaging in research and teaching. For many, it serves as a significant transition period where you establish yourself within your field, build a publication record, network with other academics, and potentially apply for grants or academic positions. This timeline is often used when evaluating your professional development, teaching experience, and contribution to the academic community going forward. It highlights your progression from being a student to becoming a professional in your discipline.  In short, it’s about recognizing the start of your contributions and experiences as a fully qualified Ph.D. holder in the academic world. 

As I share my experiences and advice, I want to emphasize that I completed my PhD in just three years and two months. It’s doable! I’ve had mentors who accomplished their PhDs in similar timelines. However, I understand that some may have contracts spanning four to five years and feel more relaxed, thinking that time is on their side. Just remember, four or five years can fly by in the blink of an eye. Before you know it, you could find yourself racing against the clock, feeling the pressure as your contract nears its end. So, here’s my advice for you, current and soon-to-be PhD students:

Stay focused and make the most of your time: It’s easy to feel overwhelmed by the demands of research, writing, and teaching. However, keeping your long-term goals in mind can help you navigate these challenges. Create a clear plan, set achievable milestones, and celebrate your progress. While it’s normal to feel pressured at times and want to take a break to clear your head. This is also important to avoid burnout and re-energize yourself. However, going on unnecessary holidays can hinder your ability to achieve the goals you’ve set for yourself. It’s important to note that not all PhD students experience the same pressures or adhere to the exact timelines; some may thrive under longer deadlines and take holidays several times away from their school work. This is perfectly acceptable as long as it allows you to meet your goals within the designated timeframe.

Seek Support: When I began my PhD in 2021, I often found myself staring at my computer, consumed by thoughts about my next steps. After conceptualizing my research idea, I understood the importance of mapping my path forward. While I had always received support from my supervisors, I was unaware of how much more I could benefit from being open with them. Two months into my PhD journey, I realized, “Adenike, you have support; don’t work in isolation.” I wrote this affirmation down and placed it where I could see it daily as a constant reminder to embrace all opportunities and not limit myself. I’m grateful that this shift in mindset worked for me.

A PhD journey, while rewarding, can also be incredibly demanding, so don’t hesitate to seek support when needed. Building a network of peers, mentors, and collaborators can make all the difference. Your advisors and committee members are there to guide you—not just with research but also with professional development. Regularly communicate with them, ask questions, and seek their feedback. Beyond academic relationships, lean on your friends, family, and fellow PhD candidates. They can offer encouragement, a fresh perspective, or simply a listening ear on tough days. Remember, seeking support isn’t a sign of weakness; it’s a strategy for success. Surrounding yourself with a strong support system can help you stay motivated, manage stress, and make the journey more fulfilling.

Be in the moment: As mentioned earlier, many people feel apprehensive about what comes next after completing their PhD. I have a good friend who once told me he wouldn’t finish his PhD until he was certain of his next steps. While I completely understand his perspective, especially as an international student like myself (the next step is often more challenging for international students), I believe that overthinking your post-PhD plans may detract from focusing on this significant achievement. This can hinder your ability to write and complete your thesis on time, especially when job applications can require you to apply to at least five positions daily, or so I’ve been told. For each one, crafting and submitting a quality application can take two hours or more. If you’re writing five applications a day, that accounts for ten hours of the valuable time you should be devoting to your thesis. I am not saying that applying for jobs is wrong or that you shouldn’t do it. I am simply suggesting that you take one step at a time. Why not focus on finishing your thesis, submitting it for review, and then concentrating on your job applications? The reality is that when we become too preoccupied with tomorrow, our present may be affected. Stay in the moment, focus on one task at a time, and you’ll be amazed at what opportunities tomorrow may hold.

Lastly, remember that your wellness is as essential as your academic success. The path to completing a PhD can be unpredictable. Embrace flexibility and be open to adjusting your plans as needed. Adaptability will serve you well in both your PhD journey and future endeavors, whether it’s adapting your research focus or exploring unexpected career opportunities. In summary, embarking on a PhD journey is a remarkable experience filled with challenges and opportunities for growth. Keep your goals in sight, manage your time wisely, seek support and nurture your relationships, and be in the moment as you navigate this path. Above all, enjoy the ride, take care of your mental health and well-being, celebrate your achievements, and remember that every step you take brings you closer to your dreams. Best of luck on your journey ahead! You’ve got this!

A Bold Stand Against Bullying

I remember how I fought bullies when I was 10 years old.

Since I was young, I have had a tendency to refuse to be bullied. I probably inherited the courage from my parents because Adenike, when she was small, wouldn’t stand to be bullied and would fight with all her might. Two girls would always pick on me in primary school. Despite my warnings, they refused to stop. One day, when my aunt was not around, they came to my aunt’s shop and beat me up. Since they outnumbered me, I couldn’t handle them. I was hurt but didn’t tell anyone. The next day after school, I observed their routine. They would fetch water every afternoon, carrying buckets on their heads. In low-income communities in Nigeria, we always have water on our heads using buckets.

Armed with a cane similar to the one my uncle used for discipline, I waited for them to return with their water-filled buckets. When they did, I approached them and unleashed my anger. I gave them a thrashing they wouldn’t forget. At first, they were stunned, unsure how to react, but the memory of their attack on me fueled my determination. As I continued to lash out, they panicked, spilling their water as they fled. But I wasn’t done; I chased after them, continuing to deliver a beating. The bystanders who witnessed the scene were amazed at how the tables had turned. From that day on, those girls never bullied me again. Even now, I can’t help but laugh when I think about how I stood up to them.

Reflecting on this incident now, with the benefit of hindsight and maturity, I realize that while my actions effectively stopped the bullying, they weren’t necessarily the right approach. Bullying is a serious issue that can leave deep emotional scars, not just for the victim but for the bully as well. When someone bullies another person, they inflict harm that goes beyond physical pain, they damage self-esteem, create an environment of fear, and contribute to a culture of violence and mistrust.

By responding to bullying, as I did, I unwittingly perpetuated the same cycle of aggression that the bullies started. While it’s natural to want to defend oneself, it’s important to remember that there are more constructive ways to handle such situations. Seeking help from a trusted adult, like a teacher or family member, can provide the support needed to address the issue without resorting to violence. It’s also crucial to understand that bullies often act out of their own insecurities, fears, or personal struggles. Sometimes, they deal with problems at home or within themselves, expressing their frustration by targeting others. None of these should make them come for you, so you must speak up as soon as possible. Importantly, talk to your parents and never conceal any information from them.

Breaking the cycle of bullying requires more than just standing up for oneself. It requires a commitment to understanding, compassion, and finding peaceful resolutions. True courage isn’t just about fighting back; it’s about choosing the right way to handle difficult situations, even when challenging. It’s about recognizing that everyone, even bullies, has a story and that sometimes, the best way to stop bullying is to address the root causes rather than simply responding with force.

Even though I was glad that I stood up to them, I might choose a different approach in the future. I could seek help, confront my bullies with words instead of resorting to physical confrontation, and try to understand why they felt the need to pick on me in the first place. That intense experience taught me that standing up for myself is crucial, and I would not disappoint myself in that aspect of my life. It also taught me the value of finding better, more constructive ways to resolve conflicts. I now communicate more with people and have mentors whom I am fortunate to confide in. How have you responded to bullying? Share your story.

Embracing Positivity

Reflecting on my journey towards achieving mental well-being, I realize the immense impact of focusing on positivity and avoiding negativity. In a world where we face numerous stressors, challenges, and uncertainties, it is easy to get trapped in a cycle of negativity that can drain our energy and damage our mental strength. I try to avoid this cycle by preventing pessimistic thoughts and worries, even though I admit I don’t have everything together. However, I remind myself that everything will be alright regardless of any difficulties that come my way. I understand that not everyone can worry less, hence why I am writing this.

One of the most helpful strategies that helped me overcome negativity was practicing gratitude, cultivating a positive mindset, and mindfulness. Every day, I tried to count my blessings and name them one by one (just like a popular song says ). By adopting an attitude of gratitude, I shifted my focus from what I lacked (many for now) to appreciating what I already had – whether it was a warm cup of coffee, my family, my friends, or a meaningful conversation with someone close to me.

Another crucial aspect of cultivating positivity was learning to let go of toxic influences and surrounding myself with people and environments that uplifted me. This involved setting boundaries with negative individuals and prioritizing activities that brought me joy and fulfillment. I had a horrible experience in 2022 that made me realize that I needed to purge myself of negative people, and I am glad I did; of course, avoiding negativities doesn’t mean ignoring or suppressing difficult emotions. On the contrary, it’s about acknowledging, processing, reflecting, hoping, and then focusing on the positives whenever possible. It’s about finding balance amidst life’s ups and downs and nurturing a sense of inner peace and resilience.

Setting achievable goals is another powerful tool that has helped me achieve mental well-being. When I have a clear goal in mind, it gives some direction toward which I can channel my energy. This, in turn, keeps me motivated and helps me avoid negative thoughts and distractions. I also make sure to break down my goals into smaller, manageable tasks, which makes them less overwhelming and more achievable. With the help of Pomodoro (introduced to me by my amiable supervisor), small goals can be achieved within 25 minutes.  When I say goals, I don’t mean buying a car or a house or getting married within 25 minutes..lol.  

Finally, I have found that taking care of my physical health is vital for my mental well-being. Regular exercise and adequate sleep are essential for maintaining a healthy body and mind. I often speak positive affirmations to myself, which may seem strange to my flatmates, but it helps me remind myself of my purpose in life. So, let me ask you: How do you take care of yourself and your mental health?