Features
Stress management strategies (2)
Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.
Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humour. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
Healthy ways to relax and recharge:
1. Go for a walk. Spend time in nature.
2. Call a good friend.
3. Have a good workout.
4. Write in your journal.
5. Savour a cup of coffee or tea.
6. Play with a pet.
7. Work in your garden.
8. Curl up with a good book.
9. Light scented candles.
10.Take a long bath.
11.Listen to music.
12.Watch a comedy.
13.Get a massage.
Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening your physical health. Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary “highs” caffeine and sugar often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
Ghana Matters Column With Perpetual Crentsil perpetual.crentsil@yahoo.com
Features
The West African Samba dance

I was in sixth form! Precisely, I was in lower sixth, bubbling with enthusiasm for life. Incidentally, I wasn’t particularly a good dancer but liked watching others dance. When my pal Billy (Butter) did the ‘old man boogie,’ dance, he did so with passion, with contortions and distortions of the human frame. He often needed artificial respiration after a good dance.
Old man Boogie was the dance form adopted at the time. The more you danced like a bony and fragile old man, the more you got applauded. It was fashionable at the time to go to disco with a walking stick to simulate an 80-year-old boogeyman.
On the disco dance floor, everyone was crumbling over and if you didn’t know what was in vogue at the time, you’d be tempted to order an ambulance to cart the entire gang of dancers to the nearest hospital to check their sugar levels. No doubt, you were likely to mistake for old diabetics lapsing into coma on the dance floor.
The Old man Boogie did not last very long. Soon it was replaced with ‘dog’. The dancer was expected to have the men mentality of a dog, and that included baring teeth and ‘pissing’ with one leg raised. When you saw Korkorti on the floor, you thought he was directing traffic with his left leg.
FRENZY
The ‘dog’ gave way to ‘cat’, a frightening choreographic innovation that put the ladies to flight. If dog produced vampires, cat engendered tigers on stage, complete with claws to show for it. The ladies were not brave enough to encounter large human cats in a frenzy, boogeying to funk. They simply fled!
Finally ‘horse’ arrived on the dance floor and you could see Ghanaians galloping with care-less abandon. What saved the situation was the advent of break-dance which shortly superseded the era of freestyling captured in the musical movie “The Music Machine’, starring Gerry Sundquist and Pati Boulaye, a Nigerian performer.
Break-dance brought home an exciting dance variety with equally exciting medical problems. Youngsters began spinning on their heads and broke their necks. They were put in collar and never tried it again.
All the above mentioned dance forms were amply exhibited last Saturday when the Black Stars went on a demolition exercise in Cape Verde.
The 4-0 hammering reflected the level of determination of the Stars to get to Germany in 2006 to showcase samba made in Sikaman.
Soon after the victory, ECG went on ‘strike.’ The nation was plunged into darkness. I heard someone say the power off was deliberate to tone down the celebration, lest people drunk themselves to death. I wondered whether anyone needed electric power to drink himself to death. The lights came on at last.
I quickly drove through parts of Tema. Celebrations were not mass, but pockets of celebrants amply typified the general mood.
CARNIVAL
A group of about eight youngsters apparently charged beyond measure, with akpeteshie running through their veins and arteries, organised a mini-carnival from Site 14 and took to the streets. “God bless our home-land Ghana… they sang the Black Stars cheer song, while hopping like delighted kangaroos. Others were dancing like cats, others like horses.
The beer bars in Tema overflowed with booze. Huge loudspeakers were mounted at Emefa Bar, Site 14, to begin a night of music, booze and chops. Khebab stands smoked freely as sausages and suya were dished out hot, charcoal-grilled.
My wife had gone to Lome, Togo for the weekend with the kids. And what she saw marvelled her. The Togolese national team hitherto known for its disastrous performances suddenly came alive and surprised their own selves. In the final qualifying game, they came back twice to beat Congo in a spectacular display of skills and artistry.
The rain was pouring in sheets in Lome but the celebrants hit the streets in carnival fashion. My little daughter joined them in the rain. When I heard it, I was angry. Why allow the little girl to join in the fanfare?
My wife explained that the situation was so spontaneous that everybody was overwhelmed. Every kid was on the street dancing in the carnival, so why not my little girl? Nobody could stop her. It would have been a sin to stop her. The young and the old were dancing. Old men and women with walking sticks limped to the streets and lock to boogie, the Togolese style.
For me, the exciting aspect of it all is that West African football has come of age. If Nigeria had qualified it would have been a West African affair. Even without Nigeria, it is. Ghana, Togo and Cote d’Ivoire are going to play in Germany in 2006. It is a new beginning for West Africa.
PRESTIGE
Egypt, Senegal, Zaire, Cameroon, Nigeria, and Morocco have participated in the World Cup but did not shine. Other nations must slug it out there, because it is time an African country won the prestigious World Cup.
If African countries have won in the Olympics and the Junior World Cup tournaments, there should be no reason why they cannot make a mark in the seniors. They only have to shed the inferiority complex bothering some of the teams. Africa must shine!
Now, some Nigerians are saying Ghana, Togo and Cote d’Ivoire will be the whip-ping boys at the World Cup. I’ll advise those Nigerians to cry their own cry.
This article was first published on Saturday, October 15, 2005
Features
Legacy is important in life
The Bible which is usually referred to as the good book, says that good name is better than riches according to Proverbs 22:1. Our generation has turned this sound, Godly advice upside down and has put the love for riches first before good name.
Instead of making the right choices, we are all in a mad rush for money, fame and selfish ambitions. Morality is far from our minds and comes nowhere near the top of our list of priorities.
The first thing most people think of, when given a position as a leader, especially in government, is to look for opportunities to make money. It is a worrying trend in our society that should not be encouraged at all. Gradually our society is placing value on riches than integrity.
Time tested values that have characterised activities of churches are even being compromised to the extent that, leadership roles in churches, are being given to people, based on wealth. No wonder, scandals are manifesting in various churches.
Every person has the freedom of choice. You can decide to choose good or choose evil; it is in your power so to choose. However, what we should all realise is that, choices have consequences.
Decision making is all about choices. If you make the right choice as a leader, your name could be forever etched in gold and your descendants, shall forever benefit from your good choices.
Lee Kuan Yew, said that he had the option of being selfish and making himself and his family rich or to seek the welfare of the nation but he chose the latter because that was the right thing to do.
Today, his name has been etched in gold in Singapore forever. His descendants are revered simply because of what their father and grandfather and great grandfather, did for the nation of Singapore. He left a legacy, a legacy of selflessness, a legacy of patriotism, a legacy of honesty and integrity and finally a legacy of leadership.
I listened to a story about Peduase Lodge. Apparently, it was a gift to Dr Kwame Nkrumah out of love and appreciation by an Akuapim woman, for him to build his private residence. Dr Nkrumah not being selfish but full of patriotism, decided to use it as official residence like Camp David in the US.
He is widely acknowledged also as incorruptible and this has endeared him to the hearts of many Ghanaians although there were some governance issues like the PDA, which somehow dented his otherwise excellent legacy.
Whenever his name is mentioned, his legacy is remembered and wonderful things are said about him. Such legacies, buy favour for his descendants, which in the case of Dr Nkrumah, led to people voting for his daughter to be elected as Member of Parliament for the 5th Parliament under the 4th Republic.
Recently, the passing of a prominent chief in the Asante Region, was announced. This chief has been acknowledged as one of the chiefs in the country, who have banned Galamsey in their area of jurisdiction.
Given the national outcry against illegal mining as a result of the devastating consequences to our environment and related health problems, this fantastic legacy, will go a long way to create favour for his children wherever they find themselves in this country.
Compared this to the son of a notorious armed robber seeking favour for say admission to an SHS. I guarantee you, the moment you mention your name and confirm that you are the son of Ataa…, the legacy of your father will immediately start working against you.
NB: ‘CHANGE KOTOKA INTERNATIONAL AIRPORT TO KOFI BAAKO INTERNATIONAL AIRPORT’
By Laud Kissi-Mensah