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Stress management strategies

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Stress is an Emotional Virus that eats away your happiness and creative intelligence – (Robert Grimmond-Thompson- Emotional Surgeon / Neuro Kinetic Surgeon )

1. Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.

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Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.

Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic gets you tense, take a longer but less-travelled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it is the topic of discussion.

Pen down your to-do list – Analyse your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “should” and the “must.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

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2.  Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

Be willing to compromise. When you ask someone to change their behaviour, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

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Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

3.  Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

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Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favourite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

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4.  Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are.

Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behaviour of other people.

Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.”

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When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. 

…to be continued.

• Robert Grimmond-Thompson

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Hair styles and Palm Sunday

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Children waving palm fronds
Children waving palm fronds

MY bosom friend Kofi Kokotako once told me that a person’s haircut portrays his character. I disagreed with him and said a person’s character portrays his haircut.  All in all, we agreed between us that a presidential aspirant whose haircut is excessively punk cannot win even a unit committee election, much more a castle-bound one.

One thing I hated as a kid was getting my hair barbered because I never had the style I wanted.  Usually, it was my father who was the tormentor-in-chief, and he chose the kind of design that would suit the shape and nature of my head and that of my elder brother Christian, whose name is more civilised than mine.

When we were through, we looked quite different from the other kids. I didn’t know where my Pop learnt that kind of style but I realised it was very colonial in form and outlook and I became sad when the girls giggled at my design.

Actually, it was something resembling a half-bow with a line cut through at about 38 degrees to the perpendicular. After the ordeal we looked half like the resident catechist and half like a fierce Regimental Sergeant-Major.

When I told my daddy that I had had enough of the ancient cut and wanted an Afro or at least a Tokyo Joe, he quickly explained that Tokyo Joe was for ruffians and that his style was tailor-made for aspiring doctors, lawyers, engineers and great states-men. He didn’t mention journalists though.

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So I went and told the giggling girls that my hairdo was a magical one that was going to transform me into a doctor whether they liked it or not. I added that their brothers who had modern haircuts invariably were going to be labourers and tangas (town council). They laughed at me even the more.

They referred me to the conservancy labourer not far away who always wore my kind of cut and asked me why he wasn’t wearing a white gown with a stethoscope hanging from his neck, if that kind of haircut was indeed miracle-performing!

My Dad was quite scrupulous and dished us the haircut in its hardest form just before Palm Sunday. It helped boost our religious conviction and the Holy Spirit almost descended and settled on our wonderful heads.

At Sunday school one Palm Sunday, the lady teacher asked me to stand so that she could admire my hairdo. I was quite flattered and happy that I was the centre of attraction on a great occasion like Palm Sunday.  So I quickly stood up and turned round like a model for all to see and envy my design.

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 It was when the teacher asked me whether my daddy was a policeman that I lost heart. At the mention of policeman, everybody started laughing and I concluded that the teacher wasn’t admiring my head after all. All she wanted to do was to predict my daddy’s occupation using my head as a determinant. I wasn’t pleased with the attempt.

Today whenever it is getting to Palm Sunday 1 remember the incident. And actually I have always enjoyed Palm Sunday because deep within me, I’m a very religious person and I believe that once God will judge us by the purity of our hearts and not the bottles of beer we quaff, I shall also be in heaven together with Korkorti.

Now if you observe properly, you’d realise it is those who are not believers who celebrate Easter to the fullest. They understand the real meaning of Palm Sunday because they equate it to the birthday of palm wine. They actually mourn the death of Christ and rejoice at his resurrection using palm in the form of wine.

Palm Sunday is best marked in the rural areas where palm wine is always available from dawn to dusk and vice versa. Normally, people start Palm Sunday at exactly 4.15 am when the freshly-tapped wine starts arriving. But you have to begin slowly otherwise you’d be in coma before the sun rises.

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Easter is due again and this time as usual, the action is right in the countryside. Kwahu is going to shake, Tapa Abotoase will somersault and Peki would explode. All over the world, these three Sikaman towns are ranked as places where Easter is best celebrated with a hangover assured.

People from Britain, Germany and Holland come down either to Obo Kwahu or Avetile Peki to celebrate Easter. They never miss it. It is a yearly ritual. They save towards the occasion.

So during the celebrations, people from all over the country also converge on these places and the celebrants compare haircuts and note carefully those who have grown lean and those who are neither growing lean or growing fat.

In fact, people assess their fellow human beings to ascertain whether they are becoming prosperous or are chewing grass. News is also brought from all over the globe and those from Germany (Jaaamani) are the loudest. The way they talk, you would never know they are cleaning the whiteman’s toilet to make some dough. You’ll think they are Managing Directors of a multinational corporation in Dusseldof. Such is life.

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It is during church service on Easter Sunday that the been-tos and the locals alike display whatever they have under their sleeves. The gentlemen are often resplendent in suits and black shining pairs of shoes, and the way they walk can be a clue as to where they are sojourning. With seamen for instance, it can be quite psychedelic. It is a real sight to behold especially if they hail from Kromanti, Moree or Abandze.

With the ladies, the spectacle is breathtaking. It is unbelievable! You can’t comprehend it using the human senses. You have to employ spiritual means. The kaba styles are of different kinds, styles, colour and combination of colours. Some of the styles are complemented with wings and when the lady wearing it is hurrying to “chapel” you’ll think she is actually airborne. She is practically a human vulture.

Then comes the picnic sessions which are normally well-attended by gate crashers, mental patients and political strategists who are also well-versed with what is going on between Kwame Pianim and kukrudu. So they brief their listeners and prophesy the outcome of court cases and election results. In exchange, they are well-fed, well-boozed and all.

But things do not happen only during the day time. At night, the devil usually takes over. Friendships are entered into, old girlfriends are re-baptised and there is love and romance.

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By Easter Monday, marriages are broken, new marriages contracted, girlfriends are jilted and pregnancies are on the way awaiting abortion. Every year it happens, and this year it is going to happen again. The death and resurrection of the Lord will really be marked in both righteous and evil ways.

Perhaps, this is not how Judas intended it to be celebrated. Judas was the architect of the Holy Friday coup d’état against the Son of Man.

 This article was first published on Saturday March 30, 1996

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On Ghanaian migrants in Finland, Ghana’s 69th independence anniversary

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Some Ghanaians celebrating indece party in Finland

The Ghanaian community in Finland on Saturday, March 14, 2026, celebrated Ghana’s 69th independence anniversary in an impressive event in Helsinki, the capital city of Finland.

The event was organised by the Ghana Union Finland (GUF), an association of Ghanaian migrants in Finland. It was an occasion well attended by many people from the Ghanaian community in Finland, Finns and other nationalities.

The occasion was graced by the Special Guest, Her Excellency Abigail Naa Adzoko Kwashi, the Ambassador of Ghana to Norway with concurrent accreditation to Finland and Iceland. In her speech, the Ambassador encouraged Ghanaians living in Finland to pursue unity, actively participate in, and support the Ghana Union Finland to build a stronger body better positioned to advocate for its interests and goals.

Also present at the event was the Honorary Consul of Ghana in Finland, Mrs Kati Kivisaari, who has replaced the retired Ms Ulla Alanko. Mrs Kivisaari urged Ghanaians in Finland to remain good ambassadors of Ghana in their lives in Finland.

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The event saw the inauguration of new executive members of the Ghana Union Finland. The team was inducted by Elder Samuel Anini, Patron of the Ghana Union Finland.

Earlier, a “royal entry” was performed by leaders of the Asanteman Finland and Mfantseman Kuw and other personalities in their colourful kente attire adorned with ornaments, amidst traditional music and adowa dance to usher in the Ambassador.

Unity and harmony

I see such events, especially the ones marking independence anniversaries, as ample display of unity and harmony in the Ghanaian migrant community as well as in the larger Ghana and Finland relations.

Some personalities present at the event were Nana Ekuoba Gyasi Gyimah and other leaders of Asanteman Finland, Mfantseman Kuw Finland, as well as representatives of other Ghanaian ethnic groups.

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It was a very colourful occasion with dance and other performances such as poetry recitals. The audience was also treated to tasty Ghanaian dishes such as jollof rice, fried yam, and soft drinks.

For me personally, whenever I think about Ghana’s Independence Day anniversary every 6th of March, my mind also goes to Finland’s own day on 6th of December. The two dates always give me such a special, positive feeling. As soon as one of the dates ends, I begin a countdown to the other (next) date.

Last year on December 6, 2025, when Finland celebrated its 108th independence anniversary and I participated in two events marking the celebration in Helsinki, I started looking forward to Ghana’s 69th anniversary this year. Now that Ghana’s anniversary is over, I am looking forward to Finland’s 109th anniversary on December 6, 2026. That’s the beauty of it all for me.

Ensuring integration

What I see in all this, especially for Ghanaian migrants in Finland, is the chance for members of the Ghanaian diaspora in Finland to integrate into the Finnish society through such celebrations that are marked by social activities, affiliations and ideas of inclusion.

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Inclusion is key to integration, and the two ideas undoubtedly build a sense of belonging. As I previously wrote, Finland sees the role of migrant associations as bridge-builders for the integration and inclusion of migrants through participation in the decision making process and by acting as a representative voice, which is highly appreciated in Finland.

As I keep pointing out, Finland encourages migrants’ participation in the planning of issues concerning the migrants themselves, using such a strategy as one of the efficient ways to improve their inclusion.

Thus, there is an enabling environment created within the Finnish cultural ecology that undoubtedly helps migrants to integrate into the host Finnish society. Thank you!

By Perpetual Crentsil

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