Features
Self-care should include worry time?

Prayer lifts up one’s spirit
No matter how dark that tunnel may be, there is ALWAYS light at the end, unless there is power outage (like we face now) and even then you will be out of a tunnel with all the restrictions.
The recent pandemic had many of us dwell on stress and worry and rightfully so; uncertainties!!! Fear of becoming ill or a loved one falling ill, fear of death or losing one’s job, financial challenges and having limited access to critical needs.
As humans the absence of disease alone is not enough to say we are healthy but our PHYSICAL, MENTAL & SOCIAL well-being are all important. Every individual manages a situation differently so there is no one-cap fits all approach but many of the points below will be helpful as we take steps to be the best versions of ourselves. By all means try scheduling “worry time” if you must;
1.EMOTIONS
a. Do not be too hard on yourself…understand you may have high and low times and may even “catch” yourself in tears sometimes. This too SHALL PASS
b. Share your feelings with someone you can confide in or a professional. It is OKAY to speak to a psychologist and I recommend that strongly even if you are handling things very well. Prevention is ALWAYS king!!
2.MIND
a. Pray, meditate , sing praises and worship throughout the day to lift your spirit
b. Take breaks often as you work. Don’t wait till you are worn out. I recommend at least 5 minutes every hour.
c. Keeping a routine during your day is very helpful
d. Do things you love every day; read a book, squeeze in hobbies eg. Gardening or learn something new such as painting or playing an instrument.
3.SUPPORT/SOCIAL
a. Keep in touch with family and friends using all at your disposal eg. calls, emails, texts, and video.
b. Seek professional help when you are finding it difficult to cope. Asking for help is NOT a sign of weakness. Do not wait until it is too late.
c. As much as possible keep the phone line of at least 2 professionals you may reach out to when necessary.
d. A great time to ICE (in case of emergency) your phone if you have not done that already.
i. Save the contact of someone who knows a lot about you so that in case of an emergency people may contact that person ona your behalf e.g. ICE Kojo Essel
4.PHYSICAL/BODY
a. Get sleep and adequate rest to keep you in your best shape.
b. Exercise at least five days a week and all through your wakeful hours move a lot.
c. Eat a healthy/balanced meal and drink a lot of water.
d. Avoid alcohol excesses and minimize caffeine intake.
e. Deep breathing exercises, stretching, good music and hobbies will help to relax you.
f. Get a good dose of sunshine and nature daily.
I have in the past discussed the need for each of us to have a ME TIME; that 10 minutes or so that you keep to yourself each day to unwind, relax your mind, assess your day etc. I think it’s time to schedule worry no matter how impossible it may sound (we are all in learning mode right?) just as this is a perfect time to list things we are grateful for. Gratitude often acts as a magnet that attracts many good things to us.
SHEDULING WORRY TIME
• Instead of allowing worry to eat you up all day, what about setting aside 10 minutes each day to worry? (easier written than done)
• Fix a time e.g. 8pm to 8.10pm (you may even use afternoons. Important point is to schedule)
• When a worry pops up in your mind write it down. This puts your mind at ease since it realizes the “object of worry” will be taken care of.
• If at WORRY TIME the point listed is no longer an issue, GOOD. Keep on with life. If it’s still an issue try to think through it; you may either be able to handle it on your own or with help or there is nothing you can do about it. Accept each option.
• Appreciate the fact that scheduling worry time does not mean you will no longer fret, it’s a process and we all continue to improve.
COUNTING YOUR BLESSINGS/GRATITUDE
• Spend a few minutes to list things, people , events that you are grateful for in the day.
• It does not matter even if it’s small; you had a meal that you took for granted, someone said a kind word to you, you are not ill. All these count.
• When you count your “blessings and name them one by one you will be surprised what the Lord has done.”.
• You may choose to write them down every day but that is not necessary. You may just run them in your mind and maybe 2 or three times in a week you may actually write them down. AMAZING what happens to us.
Let us make time to take good care of ourselves. It is the only way we can be the best versions of ourselves so that we can help others.
As always laugh often, ensure hygiene, walk and pray everyday and remember it’s a priceless gift to know your numbers (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/Mobissel
(www.healthessentialsgh. com)
*Dr. Essel is a medical doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – For good heart health; exercise often, eat healthy, do not smoke, minimize alcohol and sit less.
References;
1. Mental Health Technology Transfer Centre Network
2. www.learntolive.com
By Dr. Kojo Cobba Essel
Features
Traffic jam on Weija-Kasoa highway
I experienced something on Monday, June 15, that really frustrated me. I had to go to the ministries but I could not get up early that day so I decided to pick a taxi and get to the Tuba Junction.
When I got there I realised that Traffic had built up from the Toll Booth towards Accra. After a while I got a Taxi and it was when we got to a certain spot on the road, that I realised why there was a traffic jam.
There is a short stretch of the road where each time it rains heavily, loose material run down the hill onto the road, blocking one side of the road. Vehicles from Kasoa to Accra are then forced to move into one of the lanes of those going towards Kasoa from Accra.
The two lane road from Accra to Kasoa becomes a single carriage way. That was the reason for the traffic jam from the toll booth onwards.
This has been a perineal problem and yet, no permanent solution has been found till date. The area falls under Ga South and even though, a new MCE has taken over, the technocrats are still there and so the problem is not new to them.
There is therefore no excuse for the inability of the Ga South Metropolitan Assembly to resolving the problem on that stretch of the road. Apart from the Ga South Metropolitan Assembly, another institution that must be held accountable is the Ghana Highways Authority.
The Highways Authority cannot say they are unaware of this issue. The fact that the problem falls within the area of responsibility of the Ga South Assembly, does not relieve the Ghana Highways Authority, of their responsibility of ensuring that our highways are maintained in a motorable state at all times.
A collaboration between the Ghana Highways Authority and The Ga South Municipal Assembly is required for a permanent resolution of the problem.
There was another traffic jam at a place called Atala about 250 metres to the traffic light at Old Barrier as a result of an issue similar to the one close to the toll booth, that I talked about earlier.
When we got to Weija junction, we encountered another traffic jam. The cause of this jam was a bad condition of road about 80 metres from the traffic light at Ga South Hospital heading towards Accra.
Due to the bad nature at that section of the road, vehicles are compelled to slow down resulting in a traffic jam stretching all the way to Weija Junction.
I started wondering if that short stretch of road cannot be sorted on one Sunday when traffic is usually light. When we got to the traffic light at Odorkor, there was another issue.
When the traffic light shows green, there is a slow down because there is a big pothole or should I say manhole in the outer lane, right at the traffic light. Vehicles in the outer lane are compelled to swerve into the second lane thereby causing a traffic to slow down and resulting in a traffic jam.
It is very important to take into account the effect of traffic jam on the national economy. If we are able to assess the value of the loss to the economy of the nation, I believe the issue of traffic jam will be prioritised.
Imagine persons working at various Government Organisations like Registrar General’s Department, Ghana Ports and Habours Authority, Ghana Revenue Authority, CEPS etc. and lives at Kasoa and whose job is to collect revenue for the state and is held up in traffic.
Just imagine the effect their lateness to work will have on the economy if you consider the delays in say clearing of goods at the port and as a result traders cannot sell their goods for government to generate the required taxes.
Let us deal with the traffic jams on our streets to promote economic growth. God bless.
By Laud Kissi-Mensah
Features
Understanding mortality: Exploring the complexities of human existence
Mortality is an inherent aspect of life, a universal experience that has sparked philosophical, theological, and scientific inquiry throughout human history.
This article aims to provide a comprehensive and nuanced exploration of mortality, acknowledging the complexity of the topic and the diverse perspectives surrounding it.
The biological imperative
From a biological standpoint, death is a natural part of the life cycle. It serves as a mechanism for the evolution of species, allowing for the passing on of genetic material and the adaptation to environmental changes.
Evolutionary perspective: Death allows for the recycling of resources, promoting the survival and adaptation of species.
Life span and senescence: Cellular aging and the limitations of biological systems contribute to mortality.
Philosophical and existential perspectives
Existentialism: Emphasises individual freedom and responsibility in the face of mortality.
Meaning and purpose: The finite nature of life can prompt individuals to seek meaning and purpose.
The human condition: Mortality is a fundamental aspect of the human experience, shaping our perceptions and values.
Cultural and spiritual views
Afterlife and spirituality: Many cultures and religions believe in an afterlife or spiritual continuation.
Rituals and mourning: Cultural practices surrounding death reflect the significance of mortality in human experience.
Legacy and remembrance: The impact of one’s life can transcend mortality.
Ethical considerations
End-of-life care: Ethical debates surround issues like euthanasia, assisted dying, and palliative care.
Quality of life: Balancing the value of life with the quality of life is a complex ethical issue.
Resource allocation: Societal decisions about healthcare and resource distribution involve considerations of mortality.
Psychological impact
Grief and loss: The experience of mortality can evoke profound emotional responses.
Fear and anxiety: The awareness of mortality can lead to existential anxiety.
Appreciation and gratitude: Recognising mortality can foster appreciation for life.
Conclusion
Mortality is a multifaceted aspect of human existence, influencing how we live, relate, and find meaning. Understanding and acknowledging mortality can prompt deeper reflections on life and our place in the world.
By Robert Ekow Grimmond-Thompson
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