Features
Self-care should include worry time?
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
Features
Old folks and human suffering
The aged
Grey hair is an honour from God, says my uncle, Kofi Jogolo, whose moustache the world admires. Unfortunately, his moustache is not grey. However, my dear, uncle who is a petty bourgeoisie is greying at the temples, which according to him is a sign of wisdom, reverence and honour. To me, it is also an indication that he is gradually nearing ‘home’ to render a comprehensive account of his life to his Creator.
Indeed, the principles of accountability and probity transcend grey hairs and moustache, and wind up in St Peter’s Heaven.
Anyone who is getting close to the age of 60 can rightly claim the grey hair status. But in Sikaman for instance, to be a living member of the grey hair fraternity is a privilege and not a right. This is because the average life span of humans today is 49 years, and the average in Third World countries is much lower. Poverty alone can kill you at 27.
It is also of interest to note that journalists have the lowest average lifespan vis- a-vis other professional groups, according to a proven research.
In any case, the human species are better off than insects and animals. A mosquito lives for only six days and decides to call it quits. Most birds live for five years; and when a dog lives up to 10 years, it automatically becomes a liberal democrat. Why? Because it becomes so weak that it can no longer be a leftist watchdog of its master’s home. The poor dog becomes rather liberal to thieves and burglars.
So is it with human beings who clock 65 and above, especially when they have not eaten good for over six decades. According to the Bible, the human limit which has been divinely decreed is three score and 10, that is, 70. This appears discriminatory when we consider that Methuselah for instance lived for 969 years before agreeing to die.
CURSE
Back to Sikaman, anyone who flies past the age of 65 is considered an old- man (woman) whether he is well- nourished or takes ‘quarter’ on a regular basis.
To many, however, to be called an old person is rather a curse than a blessing. And of course nobody wants to be a pensioner for obvious reasons. So you see workers who are clearly over 70 years claiming to be 50 just to avoid retirement and its associated money palaver. But somehow, they are justified.
Fact is that, these days, nobody cares for the aged, and so they have to care for themselves. It was the quest to avoid this unfortunate situation that the HelpAge Ghana was formed last year as a voluntary organisation aimed at promoting the well-being of the aged and ageing in Sikaman.
When the second HelpAge Week was launched last weekend, I felt so sad to see on television, old men and women, some of whom could hardly work their rickety heels to help themselves about. Some really had to be assisted to walk.
HelpAge has come so timely, at a time when no one respects or cares for the aged. In times’ past, old folks were regarded as useful members of the society, imparting knowledge and wisdom to the younger generation, telling Ananse stories to enliven the evenings of little children.
But today, old people are regarded as nuisance. They are accused of being talkatives, always complaining of kooko, waist-pains, constipation, diarrhea, chronic catarrh and lack of good diet.
Their physical and mental infirmities associated with senescence, coupled with the high cost of fending for them, makes them unwanted in a rat-race society where man must live by sweet.
Some people really want their aged relatives to die quickly to relieve them of the burden of caring for them. They can’t afford to be feeding them every day like that! So unfortunate.
PROBLEMS
In the developed countries, however, because of problems that go with caring for the elderly in society, homes for the elderly are established in many communities, where the aged can live comfortably to enjoy their last days on earth. They are cared for, nourished and entertained.
In fact, there is a branch of medicine called GERONTOLOGY which is concerned with the processes of growing old, and there is what we call (GERIATRICS) which is the medical care of old people. Scholars are specialise in these fields because their society cares for the welfare of the aged.
HelpAge Ghana is a laudable idea and Sikaman natives must be awakened to their responsibility to the elderly. Those who also handle their pension claims must avoid the unnecessary delays. I remember, my old man had to go up and down for months before he was put on his rightful scale.
Now, instead of wishing our aged mothers, fathers and grand-parents to die so that we can get enough money to drink beer, let us contribute to HelpAge Ghana to get it firmly instituted.
That way when we are lucky to reach the three score and ten mark, we could also benefit from it. No one knows what the future has in store.
Sometime last year, I was privileged to attend a get-together of pensioners of UAC and management staff at the Ambassador Hotel. I am not a pensioner though. It was quite an interesting scene to see old men and women all over chatting animatedly, and reminiscing their good old days.
I was also quite impressed with how some of them attended to the gin, brandy and beer at the reception.
In contrast to this, it is so pathetic to see many old people in the capital of Sikaman begging for money to buy kenkey. They look dirty and unkempt carrying aloft their grey hairs. Let us find a means of helping out these elderly folks so that when our turn comes the good old Lord will have mercy upon us.
This article was first written was on Saturday October 6, 1990
Features
The anxiety of parents
I had a call from my daughter and addressing me in her rather unusual but affectionate way, by my official name as usual, she greeted me and asked about how I was doing and I responded and we exchanged the usual pleasantries.
Then her next statement caused my heart to start pounding. She said “Daddy, I am going out on a date.” This is one of the moments every parent becomes filled with anxiety. It is just like when your adult child comes to tell you that “I have met someone I would like to marry”.
I then started asking about when she met him, how long she had known him etc. Then she said “Daddy, I am just pulling a prank on you” and I heaved a sigh of relief. Every parent will tell you that one of their fears is who their children will marry in future.
Fear of the unknown, is the issue that brings the anxiety. Will this man be a good husband to my daughter? Is there a terrible hereditary disease in his family? What are his parents like and would they be caring in-laws to my daughter etc. etc.
Most parents do not worry too much when their child is a man as opposed to a female child. Furthermore, boys do not bring pregnancy home so if they go out and come home late, parents do not worry too much compared to when Maggie or Agatha or Lucy goes out and comes home late.
Our culture makes it easier for men to opt out of relationships so parents do not worry too much when a male children come to introduce their would-be spouses to them and there is no need to add that spouse here refers to a female, since our culture does not tolerate the insane antisocial behaviour affecting some societies including African ones.
Marriage must be between a male and a female, a man and a woman, as God who instituted and ordained it. The girls fall in love easily compared to the boys who mostly walk into love. I have not conducted a survey but I strongly believe that females suffer from heartbreaks more than males because of their emotional nature.
Another dimension to this anxiety of parents is the issue of mental problems which in some instances can lead to suicidal tendencies. Mental cases resulting from mental breakdowns abound in our communities and the victims are mostly female.
A woman I met while walking with a friend was a victim of a mental breakdown. The friend I was walking with, exchanged pleasantries with the said lady and it was apparent that they knew each other very well.
My friend, after we had parted company with the woman, narrated how her husband was engaged in womanising which compelled the woman to take a revenge on him.
She decided that the best way to also hurt her husband’s feelings was to have an affair with the husband’s driver. The affair became known to the husband and she was divorced. The dress she was wearing and her general appearance when we met her on the street showed clearly that all was not well mentally with her.
It was so sad and as a parent I started praying into the future of my children that they would get the right partners, God-fearing people to marry.
Another anxiety of parents is the character of their children’s life partners. Would they be kind people? Will they be people with bad tempers? Will they be wife beaters?
Domestic abuse is common in our society and you will be surprised at the calibre of the perpetrators. Some are well educated people, nicely dressed, when you meet them in public places you will never suspect that they are wife beaters.
Some are even pastors and yet they ignore the teachings of the Bible and maltreat their spouses. It is not only men who abuse their spouses but some women are abusers as well.
May God grant us and our children the gift of spirit of discernment so our children will make the right choices for us to also endorse.
By Laud Kissi-Mensah