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Self-care should include worry time?
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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
On Sunday, August 13, 2026, the Church of Pentecost (COP) International, Finland, held an impressive church service in Helsinki in honour of and to welcome Prophet Benjamin Arthur as the new National Head.
The well-attended service formally ushered in Prophet Arthur who takes over from Apostle Francis Owusu Kwaah, who has been the National Head since November 2020 and whose tenure as the National Head ended last month.
Prophet Arthur arrived in Finland from the UK where he has held many positions in the church to replace Apostle Owusu Kwaah who moves back to the UK.
A touching welcome and powerful ministration
The church service was officiated by Apostle Seth Samuel Asante, the National Head of the Church of Pentecost, USA.
It was a touching welcome church service and ministration at a well-attended event. In attendance were many religious leaders from other churches or missions, as well as dignitaries.
Apostle Asante had the honour to introduce Prophet Arthur to the whole congregation as the new National Head in Finland. He was joined by other church leaders and officers from UK, USA, and Finland to pray for Prophet Arthur and handed him over to COP Finland as their new National Head to a huge applause.
Earlier, Apostle Asante delivered a powerful and touching sermon that highlighted a message of salvation and the importance of knowing, loving and serving God with one’s whole heart. He entreated the audience to love God and do His work to glorify his name.
Stirring up understandings from the hymns: “My faith has found a resting place…” and “Guide me O Thou great Jehovah…,” as well as a number of quotations from the Bible, the Apostle gave a powerful preaching on the need to build one’s faith in God.
Response from the new National Head
In response, Prophet Benjamin Arthur preached the power of prophecies and God’s plan for redemption. He entreated all to believe in God’s power especially through prophecies to save mankind. The glory of the Lord shall be revealed, he noted and add: “The blood of Jesus is not shed in vain”.
Surrounded by his beloved wife, Mrs Eugenia Arthur, and their three children, Prophet Arthur expressed gratitude to the members of the church for the resounding welcome they have accorded him as he starts to embark on his role and duty as the National Head.
He recognised the exploits and excellent leadership roles of his predecessors, Apostle Edmund Appiah (who was the first National Head) and Apostle Francis Owusu Kwaah.
COP’s future and growth in Finland
The Church of Pentecost in Finland was established over 25 years ago. It started in September 2000 as a prayer group with a small number of devoted persons in Helsinki (see www.copfinland.fi).
The group grew fast and there was the need to secure a new place of worship in the Helsinki area. The Church has grown and spread to other towns and cities in Finland.
Today, in Helsinki alone there are two branches of the Church. There is the Akan Assembly where worship is done mostly in the Twi language. The other branch is the English Assembly (or the PIWC) which is attended by other nationalities and African immigrants aside Ghanaian immigrants.
The COP Finland has become very formidable in the religious space in the Ghanaian community in Finland.
It has thus played a prominent role in the religious or spiritual existence of its members, as well as in people’s social lives as a key aspect of integration into the Finnish society.
The church continues to grow and, for example, it has been one of the major channels through which the Ghana Union Finland (GUF), an association for Ghanaian immigrants in Finland, has made more contacts with members of the Ghanaian immigrant community.
With Dr Perpetual Crentsil
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Features
Responding to religious insults with faith, wisdom and restraint …The Prophetic Model for Muslim–Christian Peace and Coexistence(Part 1)
All praise belongs to Allah, Lord of the worlds. We praise Him, seek His help and forgiveness, and seek refuge in Him from the evil within ourselves and from our evil deeds.
May His Peace and Blessings be Upon the Noble Prophet Mohammed, his household, companions and all righteous people till the Last Day. Ameen
GHANA, WE MUST NOT ALLOW A MOMENT OF ANGER TO DESTROY DECADES OF PEACE
My dear brothers and sisters in Ghana.
Today I speak about something that should concern every Muslim, every Christian and every responsible Ghanaian.
Recent events involving controversial statements about Prophet Muhammad (pbuh), the arrest of an Islamic cleric accused of making statements advocating violence, and the arrest of a Christian preacher over alleged derogatory comments concerning the Prophet (pbuh) have generated considerable national concern. The Ghana Police Service has said the matters are under investigation and that due process will apply.
And now, reports of an alleged assault on a detained pastor have added another troubling dimension to the matter.
Let us be very clear:
Ghana is not at war.
Muslims are not at war with Christians.
2 | P a g e
Christians are not at war with Muslims.
For generations, we have lived together, traded together, worked together, attended the same schools, built communities together and, in many Ghanaian families, even married across religious lines.
Therefore, we must not allow the reckless words or actions of a few individuals to destroy the peace built by generations.
WHEN SOMEONE INSULTS THE PROPHET (PBUH), WHAT DOES ISLAM EXPECT
FROM ME?
This is the question we must answer.
Not: “How angry am I?”
But: “What does Allah require from me?”
Not: “What can I do to my enemy?”
But: “What did Prophet Muhammad (pbuh) do when his enemies hurt him?”
This distinction is crucial.
Islam does not teach us to abandon our faith when we are provoked.
Islam teaches us how to behave because we have faith.
Allah says:
“Do not let the hatred of a people cause you to depart from justice. Be just; that is nearer to righteousness.” (Qur’an 5:8).
Notice the greatness of Islam.
Allah does not say, “Be just when people respect you.”
He says, be just even when you hate what they have done.
Therefore: An insult does not give me permission to become unjust.
The author is the Chief Imam of Katamanso Municipal and Certified Counsellor and Governance Expert
By Imam Alhaji Saeed Abdulai
