Relationship
Some tips for surviving stressful experience
If you’ve ever been through a highly stressful event or series of events, you’ve been through a traumatic experience. A feeling of helplessness, horror, and in some cases, the challenges of a serious injury (or the threat of one) are common after these events. There are many ways you can help yourself get through it.
Don’t isolate yourself
Reach out to friends and family. If others have had the same experience, talk to them. They may be having some of the same feelings that you are. Open the lines of communication as soon as possible after your traumatic event. It’s an important part of your recovery.
Seek professional help
The stress that comes with a traumatic event can be crippling. Sadness, fear, grief, and depression can take hold. If your feelings in the first month after the event are so severe that they interfere with your regular life, find a mental health expert in your area who can help.
Join a support group
Talking over what you’re going through with others who’ve had the same experience, or are still going through it, can be helpful after a trauma. Not only will groups like these lift you up, they can give you tips on how to deal with what’s happening. Your doctor or mental health expert can point you to local support groups, or you can find one online.
Face it (don’t avoid it)
As tempting as it may be to try to ignore or forget a traumatic event, a key ingredient in recovery is learning to be OK with your memories of it and the things that trigger them without trying to avoid them. Facing your feelings head-on is important because you want to be able to take care of them in a way that helps you move forward.
Exercise
Get out and move. Experts say it’s one of the most effective ways to handle the aftereffects of a traumatic event. Deep breathing, gentle stretching, and walking are all good choices. If you want your exercise plan to be a bit more challenging, that can help, too. Don’t force things, though. If you’re tired, it’s OK to rest.
Listen to your body
Your body (and mind) will tell you what to do to heal. Eat healthy meals. Rest when you get a chance. Do things that make you happy. Take a bath. Work toward a regular sleep schedule where you go to bed and wake up at about the same time each night in a cool, dark, quiet room. Read. Do something with friends. Go for a nice stroll. Watch a ballgame. Go to a play. Whatever makes you feel good, take the time to treat yourself.
Source: https://www.webmd.com/mental-health
It is the New Year! We have all eagerly waited for Christmas and now that it is over, it is time to get back into our daily routine.
This can be rather difficult, especially for children who may have become used to spending time with family, staying up a bit later than their usual bedtime, watching lots of movies and enjoying delicious Christmas treats and exciting new presents.
Having enjoyed some festive ‘freedom’ it is now time to get back to school routines and teachers’ expectations.
Getting back to work/school can cause anxiety to parents as well. Here are six tips to help your family adjust back to the daily routine:
Gradually introduce an early bedtime routine
The kids may have enjoyed a later bedtime during the festive period. By gradually introducing an earlier bedtime the transition between the holidays and the return to school will be easier.
Encourage your kids to go to bed early a few days before their return to school. This will help them get used to early mornings on school days.
Remind them of their usual term-time bedtime routine, such as getting their clothes ready for the next day, or no screen time at least an hour before bed. Do this gradually over the first week back.
2. Talk to your child
Kids find it easier to adjust to a new routine if they know what to expect. Explain to your child that now that Christmas is over and they have enjoyed some lovely experiences together, it is time to get back to school and other daily activities.
Remind them of the daily routine, such as school drop off and pick up, after school clubs, homework and everything else that happens during term-time.
3. Let your child share their feelings without judgment
Ask your child how they feel about going back to school. Listen to what they say in a non-judgmental way and avoid criticism.
Show them empathy and use positive affirmations such as ‘I know it’s hard to get back to school after the holidays’, ‘We are here for you if you find it difficult’ or ‘It is okay to feel this way, you will get through this’.
4. Draw pictures or use social stories
Many children find it difficult to express their feelings. You can ask your child to draw a picture of how they feel about going back to school. This is a great tool to deal with anxiety.
Look at their picture and try to find the message your child has tried to express. If you cannot figure it out, ask your child to talk about the picture and explain it to you. This could be a good starting point for a conversation about your child’s feelings and anxieties.
Alternatively, you could write a social story for your child. Known to be highly beneficial for children with learning difficulties including autism, social stories are effective methods to provide guidance and directions for responding to various types of social situations. You should ideally personalise it so that your child is the main character and your child’s specific school and teachers are mentioned.
5. Use positive holiday experiences
Sit with your child and look back at your holiday experiences together. Look at pictures or special objects that remind them of the holidays and choose one they could share with their friends or teachers at school. Remind your child that although the holidays are over, you can still enjoy family time or trips together on weekends. Try to plan ahead for weekend activities or days out and put these in the diary, this will give your child something to look forward to.
6. Get organised
Do not leave things for the last minute before going back to school! The school run and morning routine is already hectic. Get all uniforms, lunch boxes, book bags ready the night before – and be consistent with this approach.
Ensure school kits are ready for the first day back at school. Check with your child if there is anything else they need to bring back, such as library books they brought home before the holidays.
As the clock resets, the second week of January is here, and with it comes the excitement of a fresh start. For couples, this is a golden opportunity to step into the new year not just as individuals but as a team. A joint plan and target for 2026 can be the difference between a marital relationship that merely survives and one that truly thrives.
Planning together as a couple is about more than setting goals; it is about strengthening your bond, aligning your dreams, and creating a shared vision for your home and future. It is a deliberate act of love, commitment, and collaboration that can transform your relationship and enhance your mental and emotional well-being.
Here is a continuation of how couples can make 2026 their best year yet by embracing the power of joint planning and preparation.
6. Build a financial plan together
Money is often a source of tension in relationships, but a clear financial plan can reduce stress and foster trust. Use the start of the year to create a joint budget, set savings targets, and agree on how to manage expenses.
Steps to build your financial plan
• Track your income and expenses to identify areas where you can save.
• Set financial priorities, such as paying off debt, saving for a home, or investing in education.
• Agree on spending limits for non-essential items to avoid conflicts.
7. Strengthen your mental and emotional bond
Good mental health is the foundation of a thriving marital relationship. Couples who prioritise their mental and emotional well-being are better equipped to navigate challenges, resolve conflicts, and stay connected.
Steps to strengthen mental health together
• Practice Gratitude: Start a gratitude journal where you list things you are thankful for about each other daily or weekly. Start each day with words of affirmation or a prayer together.
• Encourage Self-Care: Support each other in taking time for personal hobbies, rest, and relaxation. Support each other’s mental health by being patient, understanding, and encouraging self-care.
• Share your dreams, fears, and hopes for the future during quiet moments.
• Seek Help When Needed: Do not hesitate to consult Counselor Prince & Associates Consult (CPAC), or a therapist if you face emotional or relational difficulties.
8. Create a couple’s bucket list
Planning is not just about work—it is also about fun! A couple’s bucket list adds excitement and adventure to your relationship. It is a chance to dream big and create unforgettable memories together.
Examples of bucket list ideas
• Take a weekend road trip to a destination you have never explored to celebrate a personal or professional success.
• Have a special dinner date when you hit a financial savings target.
• Try a new hobby together, such as dancing, gardening, or painting.
• Write love letters to each other and exchange them on your anniversary.
• Surprise each other with thoughtful gifts or notes of encouragement.
9. Stay flexible: Life happens
Even the best plans can face unexpected challenges. Flexibility is key to maintaining harmony in your relationship when life throws curveballs. Be willing to adapt your goals and support each other through changes.
Final Thoughts: Your year, your legacy
Remember, the journey is just as important as the destination. Celebrate progress, no matter how small, and focus on growing together as a couple.
2026 is a blank canvas, and you and your spouse hold the brush. By creating a joint plan and working as a team, you can build a year filled with love, growth, and success.
Take time this week to sit down, dream, and plan together. Know that the effort you invest in your marital relationship now will yield a harvest of joy and fulfillment in the months to come. Here is to 2026—a year of unity, purpose, and partnership! Let us make it a year to remember.
To be continued …
Source: REV. COUNSELOR PRINCE OFFEI is a renowned author, mental health professional, lecturer, and marriage counsellor at COUNSELOR PRINCE & ASSOCIATES CONSULT (CPAC COUNSELLOR TRAINING INSTITUTE). He is the author of several books, including “Preparing for a Happy and Fulfilling Marriage” and “A Counsellor’s Guide to Using ‘Preparing for a Happy and Fulfilling Marriage’ Effectively.”
By Counsellor Prince Offei
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
