Sweet Life Nyah Costa

As I am now finishing my studies in Digital Society at Maastricht University, this podcast episode is the digital element of my Bachelor Thesis. For the last 6 months, I conducted qualitative research on how internet-based development solutions can successfully empower women in East Africa, specifically in Rwanda, Uganda and Tanzania. I conducted 5 semi-structured interviews with experts from development organizations working in the region and explored the different digital solutions, using internet or not, to empower women and work towards achieving gender equality.



This episode takes the shape of a role-play where my friend Claudia, invites me on her imagined channel "Digit-All" to present my research methods and findings. I describe what I understood from the interviews and literature research conducted. I hope this episode can bring new insights into the discussion of remediating to the gender digital divide and gender inequalities with ICTs (and internet) in East Africa.



My apologies for the sound, I recommend wearing headphones for better quality. The cover art of this episode was made through Dall-E.



Thank you so much for listening to this episode!




---

Send in a voice message: https://podcasters.spotify.com/pod/show/yourfree/message

Dans cet épisode, Nyah explique sa prise de conscience, de quand elle a compris que ses rêves ne se réaliseront pas tous seuls. Il faut un jour décider de changer, pour se rapprocher de cette personne que nous aspirons à devenir. Il n'est jamais trop tard (ou trop tôt) pour instaurer des nouvelles habitudes, qui nous changent, dans notre routine. Se basant sur le livre de James Clear Atomic Habits, et d'autres articles, elle explique les étapes pour construire ces changements et avec le temps, les transformer en habitudes.

 Lien consultés pour l'épisode: 

https://oyster.team/the-four-laws-of-behavior-change/ 

https://jamesclear.com/atomic-habits 

https://fourpillarfreedom.com/atomic-habits-by-james-clear/ 

https://temps-action.com/former-nouvelles-habitudes 

Autres resources (anglophones)

https://www.youtube.com/watch?v=U_nzqnXWvSo&t=483s 

https://www.youtube.com/watch?v=tbnzAVRZ9Xc 

Cette chaine est vraiment chouette: https://www.youtube.com/c/AlexKaltsMotivation/videos

 Podcasts de motivation: Gary Vee: https://open.spotify.com/playlist/1MWaC8VIkDGXWaYVNnUUKE


---

Send in a voice message: https://podcasters.spotify.com/pod/show/yourfree/message

In this fourth episode, Nyah talks about the concept of mindfulness and the different ways to let your emotions come and go. Going over meditation, journaling, and setting your intentions, she also brings in her own experience. Ilana, Nyah's friend, joins for a few minutes and explains how she got into journaling and what it brings to her. Listen to this episode if you want to know more about how to be mindful and analyzing your emotions to become a better version of yourself! Do not forget to be kind to yourself and take time to process your emotions. You matter and you are loved 3

Morning meditation to start your day right:

https://www.youtube.com/watch?v=kpxXFxSNCF8

Unjaded jade youtube channel:

https://www.youtube.com/channel/UC4-uObu-mfafJyxxZFEwbvQ

Harmony Nice youtube channel:

https://www.youtube.com/channel/UCoJQafFd9es78EhaqXl4WNA

Interesting articles:

https://dictionary.cambridge.org/dictionary/english/mindfulness

https://www.collinsdictionary.com/dictionary/english/mindfulness

https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/

https://www.helpguide.org/harvard/benefits-of-mindfulness.htm#:~:text=Mindfulness

https://positivepsychology.com/benefits-of-mindfulness/

https://www.psychologytoday.com/us/blog/click-here-happiness/201902/what-is-mindfulness-and-how-be-more-mindful 

https://zenhabits.net/always/

https://www.seleni.org/advice-support/2018/3/21/6-simple-steps-to-being-more-mindful

https://www.mindful.org/five-steps-to-mindfulness/




---

Send in a voice message: https://podcasters.spotify.com/pod/show/yourfree/message

Dans ce troisième épisode, Nyah invite deux amies, Mélissa et Anje. Elles abordent le sujet de l’amour pour soi. En s’appuyant sur les réponses du sondage fait sur Instagram, elles parlent de leur point de vue et de ce qu’elles font pour s’aimer davantage chaque jour, malgré le fait que ce ne soit pas linéaire. Est-ce que la comparaison et les réseaux sociaux tuent votre confiance en vous ? Pourquoi est-il si important de s’aimer ? Ecoutez l’épisode pour le découvrir !
 Lien:

 https://www.foodspring.be/magazine/apprendre-a-s-aimer
https://www.foodspring.be/magazine/booster-amour-de-soi
https://www.foodspring.be/magazine/estime-de-soi-positive



---

Send in a voice message: https://podcasters.spotify.com/pod/show/yourfree/message

In this second episode, Nyah and her cousin Louann decided to touch on an important subject: mental health. Raising awareness is something this Podcast is dedicated to doing so having this subject as a second episode was very important to them. It is okay not to be okay, the famous quote we all know, but why it is important to acknowledge that we are weaker sometimes? Why is it important to take care of your body, soul, and mind? Listen to the episode to find out!

Disclaimer: As you know, we are not therapists, nor professionals in what we say. All definitions and scientific facts were found on websites (linked below). We talked about what we know and our experience. Never hesitate to reach out to friends, parents, relatives, or even to me on the Instagram account  @YouRFree_ (will stay confidential). Asking for help and support in harder times is not something we should be ashamed of. 

Links :


https://www.medicalnewstoday.com/articles/154543
https://www.mentalhealth.gov/what-to-look-for/mood-disorders/depression
https://www.healthline.com/health/types-of-depression
https://www.mentalhealth.gov/what-to-look-for/anxiety-disorders
https://www.medicalnewstoday.com/articles/323454
https://www.medicalnewstoday.com/articles/321798


---

Send in a voice message: https://podcasters.spotify.com/pod/show/yourfree/message

Dans ce premier épisode, Nyah a voulu mettre en avant les jeunes étudiants qui vivent seuls en ce temps de Covid. La santé mentale n'est pas toujours facile à gérer lorsque l'on se retrouve isolé(e)s et seul(e)s. Elle explique sa perspective ainsi que le point de vue de certains de ses amis qui eux aussi, vivent seuls en ces moments difficiles. Que faire pour aller mieux ? Elle donne une série de solutions qui l'aident ainsi que des idées d'activités. Bonne écoute !! 

Disclaimer: Je ne veux pas du tout faire passer un autre message que celui que j'explique dans l'épisode. Je suis consciente que cette année est très difficile pour de nombreuses personnes, mais n'oublions pas les étudiants qui eux aussi ont du mal. Je ne veux pas inciter à transgresser les règles, restez en sécurité, protégez ceux autour de vous et vous-mêmes aussi, nous y arriverons ensemble ! 

Liste d'activité de @ellie.breeden sur Instagram https://docs.google.com/spreadsheets/d/1UahzPN2RX5rTc2VQRPU4rQy-d-bXnaFkkbw9CBmaZRo/edit#gid=0 

Lien des articles mentionnés: 


https://www.rtbf.be/tendance/bien-etre/psycho/detail_l-isolement-social-pourrait-produire-un-effet-durable-sur-la-sante-mentale-des-enfants-et-des-adolescents?id=10514452 
https://els-jbs-prod-cdn.jbs.elsevierhealth.com/pb/assets/raw/Health%20Advance/journals/jaac/aip.pdf


---

Send in a voice message: https://podcasters.spotify.com/pod/show/yourfree/message