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Self-care should include worry time?

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• Prayer lifts up one’s spirit

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;

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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

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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.

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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.

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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.

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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.

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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)

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• 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.

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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.”.

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• 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

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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.

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References;

1. Mental Health Technolo­gy Transfer Centre Network

2. www.learntolive.com

By Dr. Kojo Cobba Essel

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Confronting newborn abandonment in Ghana: when a cry for help is heard in a dustbin- Part 1

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“A woman who abandons her baby in a dustbin at Kasoa Lorry Station is not always a wicked woman. Sometimes, she is a wounded woman whose mind has broken, whose family has rejected her, and whose society has left her with only one terrible option: disappear or be disgraced.”

That is the hard truth Ghana must hear.

In the last 10 days alone, our nation has been confronted with the same painful headline, twice.

Case 1 – Kasoa Main Lorry Station, Central Region: A newborn baby girl was found abandoned inside a dustbin at the public toilet of the Kasoa Main Station. A woman who went to use the facility discovered the infant and raised an alarm. Commercial drivers and bystanders quickly retrieved the baby and rushed her to the Kasoa Polyclinic for emergency medical care.

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Case 2 – Asante Bekwai, Ashanti Region: On Thursday morning, August 20, 2026, a two-week-old neonate was reportedly abandoned by an unknown nursing mother at Bekwai in the Ashanti Region. Residents who came across the child raised the alarm. The baby was admitted to the Bekwai Government Hospital as police commenced investigations.

Let me be clear from the start: Newborn abandonment is wrong. It is dangerous. It is criminal. And it can kill. This article does not excuse it. But if we only arrest and shame, we will never stop it. We must treat the root, not just punish the fruit.

What exactly is newborn abandonment? – The two definitions

The Legal Definition: Under Ghana’s Criminal Offences Act, 1960 (Act 29), Section 96, and the Children’s Act, 1998 (Act 560), abandonment of a child under 12 years is a criminal offence. It is classified as exposure and abandonment, punishable as a misdemeanor or felony. The law sees the mother as a perpetrator.

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The Psychological definition: In clinical textbooks, newborn abandonment is defined as the intentional, permanent relinquishment of all parental rights, care, and responsibilities over an infant within the first 28 days of life without making formal, legal arrangements for care.

To understand this crisis properly, we must not confuse it with child abandonment. Newborn abandonment happens within 0-28 days of life, often driven by acute panic, denial of pregnancy, or postpartum psychosis where the attachment bond never formed. Child abandonment, on the other hand, involves toddlers to teenagers where a bond existed but collapsed over time due to chronic poverty, family breakdown, or parental burnout. One is an acute crisis of the first month; the other is a chronic breakdown over years. Both are harmful, but they need different interventions.

Psychologically, newborn abandonment is the ultimate rupture of the primary attachment bond. Think of a 19-year-old university student who secretly gives birth alone in her hostel room, wraps the crying baby in a polythene bag, and drops it at a refuse dump at midnight. That is not just a crime scene; it is a scene of extreme panic and psychological dissociation.

Why would a mother carry a baby for 9 months and then abandon it?

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This is the question every Ghanaian asks. If you wanted to abandon it, why not abort? The answer is deeply psychological:

1. The psychodynamics of denial of pregnancy: This is a profound defense mechanism, not a lie. The mother’s subconscious mind completely rejects the reality of the pregnancy. She does not gain weight normally, feels no kicks, does not seek antenatal care, and genuinely convinces herself she is not pregnant until sudden, shocking labour pains take her by surprise in a toilet or bedroom.

2. Fantasy of a dissolving problem: This is called cognitive avoidance. She believes “my boyfriend will come back,” “my mother will forgive me,” or “something miraculous will happen before birth.” So she waits, paralyzed, until the baby is here.

3. Barriers to safe abortion: Deep religious guilt, moral anxiety, fear of dying from a back-alley abortion, lack of money for a safe procedure, and family laws force her to carry to term even when she feels incapable.

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4. The shock of reality and acute panic: Upon delivery, the physical presence and crying of the newborn shatters all denial. Confronted with immediate exposure, shame, and reality, her brain enters a trauma response — “fight, flight, or freeze.” For many, it becomes “flight” — physically escape the threat of exposure to survive socially. That is why babies are left in places where others will find them -lorry stations, churches, hospitals.

Source:

Counselor Prince Offei, CPAC’s founder, is a leading Mental Health Professional, Marriage Counsellor, Author, ADR Expert/Arbitrator, and Spectator Newspaper Columnist. He writes on relationships, marriage, parenting, special needs support, and their connection to mental health. For therapy, counselling, or enquiries, contact Counselor Prince & Associates Consult (CPAC) in Accra on 0559850604 / 0551428486.

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Environmental stewardship is an act of worship: The Islamic response to climate change, environmental degradation (Part 4)

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The environmental consequences of illegal mining have reached alarming levels in Ghana. Several major rivers, including the Pra, Ankobra, Offin, Birim and Tano, have experienced significant pollution from illegal mining activities, increasing the cost and complexity of water treatment while threatening the availability of potable water for millions of citizens (Water Resources Commission, 2024; Ghana Water Limited, 2024). These developments underscore the urgent need for stronger environmental governance and collective action.

Islam equally emphasises accountability in governance. The Prophet Muhammad (peace be upon him) taught that every leader is responsible for those under his or her authority (Sahih al-Bukhari, Hadith 7138; Sahih Muslim, Hadith 1829). This principle extends to public officials entrusted with environmental regulation, traditional authorities responsible for communal lands, mining companies, local assemblies, and community leaders. Environmental protection cannot succeed
where accountability is absent.

At the same time, addressing galamsey requires more than law enforcement. Sustainable solutions must tackle the underlying socio-economic realities that drive individuals into illegal mining. Many young people are motivated by unemployment, poverty, and limited economic opportunities. Islamic principles of social justice therefore call for the creation of alternative livelihoods through sustainable agriculture, vocational training, responsible small-scale mining under strict environmental standards, entrepreneurship, and skills development. Environmental protection and economic empowerment should not be viewed as competing priorities but as complementary goals that promote human dignity and national development.

Faith communities also have an indispensable role to play. Mosques, churches, schools, traditional councils, and civil society organisations possess significant influence in shaping public attitudes and behaviours. Imams, in particular, should consistently remind congregations that wealth acquired through actions that destroy communities and Allah’s creation cannot be regarded as a blessing. Religious education should cultivate environmental ethics alongside spiritual devotion, reinforcing the understanding that protecting rivers, forests, and farmlands is an expression of gratitude to Allah and a fulfilment of the trust of Khalifah.

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Ultimately, the struggle against galamsey is more than a campaign to protect natural resources; it is a struggle to uphold justice, preserve human dignity, and honour the trust that Allah has placed upon humanity. Lasting solutions will require strong governance, responsible citizenship, sustainable economic opportunities, and renewed moral leadership. Only when these elements
work together can Ghana safeguard its natural heritage for present and future generations.

Water conservation, waste management and sustainable development: Practical expressions of Islamic stewardship

Religious education should cultivate environmental ethics alongside spiritual devotion, reinforcing the understanding that protecting rivers, forests, and farmlands is an expression of gratitude to Allah and a fulfilment of the trust of Khalifah.

Ultimately, the struggle against galamsey is more than a campaign to protect natural resources; it is a struggle to uphold justice, preserve human dignity, and honour the trust that Allah has placed upon humanity. Lasting solutions will require strong governance, responsible citizenship, sustainable economic opportunities, and renewed moral leadership. Only when these elements
work together can Ghana safeguard its natural heritage for present and future generations.

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Islam is not merely a religion that condemns environmental destruction; it also provides practical guidance for preserving and sustaining the natural world. Through its teachings on moderation, cleanliness, conservation, and responsible consumption, Islam cultivates an environmental ethic that remains remarkably relevant to contemporary challenges such as water scarcity, pollution, waste management, and climate change. These teachings encourage Muslims to become
responsible custodians of Allah’s creation in both private and public life.

Water conservation: A sacred responsibility

Water occupies a unique position in Islam as the source of life and an essential element of worship. Allah says, “And We made from water every living thing. Then will they not believe?” (Qur’an 21:30, Sahih International). This verse reminds believers that water is not merely an economic resource but a divine blessing upon which all living creatures depend. The importance of water is further reflected in Islamic acts of worship. Muslims perform ablution (wudu) before the five daily prayers and ritual bathing (ghusl) under prescribed circumstances.

Yet, despite its central role in purification, Islam strongly discourages wastefulness. The Prophet Muhammad (peace be upon him) once advised one of his companions not to waste water while performing ablution, even when using water from a flowing river (Sunan Ibn Majah, Hadith 425). This timeless guidance establishes the principle that abundance does not justify extravagance.
Conservation remains a religious obligation regardless of the apparent availability of natural resources.

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This Prophetic teaching carries profound implications for contemporary Ghana. Illegal mining has severely polluted many rivers, increasing the cost of water treatment and limiting access to safe drinking water for numerous communities. Climate change has also intensified seasonal variability in rainfall, placing additional pressure on freshwater resources (IPCC, 2023). Against this
backdrop, conserving water is no longer simply an environmental preference—it is a moral imperative grounded in Islamic teaching.

Water conservation should therefore become a shared responsibility among households, educational institutions, industries, and places of worship. Simple practices such as repairing leaking pipes, harvesting rainwater, protecting riverbanks, avoiding contamination of water bodies, and promoting efficient irrigation contribute to safeguarding one of Allah’s greatest blessings. Every effort to preserve water is an investment in public health, food security, and the
wellbeing of future generations.

Unfortunately, indiscriminate disposal of refuse remains a significant challenge in many communities. Plastic waste clogs drainage systems, contributes to flooding during the rainy season, pollutes rivers and beaches, and threatens marine ecosystems. Open burning of waste further degrades air quality and poses serious health risks, particularly for children and the elderly (UNEP,2024).

The author is Chief Imam of Katamanso Municipal and Certified Counsellor and Governnace Expert.

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