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Self-care should include worry time?

• Prayer lifts up one’s spirit

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;

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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

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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.

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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.

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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.

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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.

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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)

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• 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.

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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.”.

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• 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

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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.

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References;

1. Mental Health Technolo­gy Transfer Centre Network

2. www.learntolive.com

By Dr. Kojo Cobba Essel

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 Who knows tomorrow?

 Recently a friend posted a sad news on his Facebook page, announcing the death of a school mate who had passed away, suddenly. The report had it that he was on his way to the airport to take a flight to Ghana.

I am sure this man had already informed the wife or a friend or a work colleague at work that he was returning home but he was not to return as a human being but as a dead body.

Such is life and so we need to be circumspect in how we go about things in life. The Bible reminds us that we are like grass which at one point in time looks elegant and the next moment becomes with­ered according to Psalm 90:5 and 6. It is for this reason that we need to guard our hearts with the word of God so that we shall be motivated to do the right thing, at all times.

This will enable us live on this planet, free from all sorts of troubles in our person­al lives, even if we ignore the question of Heaven and Hell. Living a disciplined life delivers us from any kind of trouble as the Bible declares in Galatians 5:23 that against such there is no law.

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The uncertainty surrounding our lives on earth is the more reason why people should commit their lives into the hands of the one who created it, in the first place unless you believe that the world created itself and that it appeared from nowhere.

Otherwise, the logical thing to do is to recognize the authority of the creator and surrender to his Lordship. Heaven is real and Hell is real, so for us who know the truth and have received Jesus as our Lord and Saviour, the onus lies on us to encourage our re­lations who have not believed and received Jesus into their lives, to do so.

We are a couple of days from another Easter Resurrec­tion celebration and an oppor­tunity to reflect on our lives in relation to the significance of Easter. In the Bible, the only occasion Jesus, Saviour of the world commands us to celebrate is his death and resurrection.

He never commanded his followers to celebrate his birth but like everything else, we chose to ignore Jesus’s instructions and decided to do what pleases us, just like our forefather and mother in the Garden of Eden.

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Let us deliberately choose to do things differently as Christians this Easter, so we can really benefit from all the blessings that the celebra­tion of the death and birth of Jesus, has on offer. Doing the same thing over and over and expecting a different result is definitely insanity.

I choose to be different this Easter and I am believing God for a newness of life so God’s glory would be revealed in me to draw the unsaved to him. It is only when people espe­cially the unsaved, see the character of Christ in us, that they can be convinced about the authenticity of Jesus, as Saviour of the world, who can bring transformation in their lives too.

This is what would motivate them to surrender their lives to Jesus Christ. Let us make this Easter a memorable one that will be cherished for a long time. It is also a period for reconciliation and it would be great if in the spirit of Eas­ter, we would try to reach out to those who have wronged us or have a grudge against us.

This would demonstrate that we have indeed accepted Jesus and that our religious posture is not a sham. May the good Lord grant us the grace to love our neighbours as our­selves, demonstrating the love of God in the process.

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Those who have lost their loved ones and Easter brings sad memories, may the good Lord comfort and strengthen you. God bless.

.NB: ‘CHANGE KOTOKA INTERNATIONAL AIRPORT TO KOFI BAAKO INTERNATIONAL AIRPORT’

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 Cosmetic deformities

 COSMETIC deformities refer to physical imper­fections or abnormalities that affect an individual’s appearance, often causing emotional distress and impact­ing their quality of life.

These deformities can be congenital, acquired, or result from various medical con­ditions or treatments. This article provides an in-depth exploration of cosmetic defor­mities, their types, causes, ef­fects, and treatment options.

Types of cosmetic deformi­ties

Cosmetic deformities can affect various parts of the body, including the face, skin, hair, nails, and teeth. Some common types of cosmetic deformities include:

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1. Facial deformities: Congenital or acquired abnor­malities affecting the shape, structure, or appearance of the face, such as cleft lip and palate, facial paralysis, or facial asymmetry.

2. Skin deformities: Con­ditions affecting the skin’s texture, tone, or appearance, such as acne, scars, birth­marks, or skin discoloration.

3. Hair deformities: Abnor­malities affecting the hair’s growth, texture, or appear­ance, such as alopecia, hirsut­ism, or hair loss due to medi­cal conditions or treatments.

4. Nail deformities: Condi­tions affecting the shape, size, or appearance of the nails, such as nail fungus, nail psori­asis, or nail trauma.

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5. Dental deformities: Abnormalities affecting the shape, size, or appearance of the teeth, such as tooth decay, tooth loss, or malocclu­sion.

Causes of cosmetic defor­mities

Cosmetic deformities can result from various factors, including:

1. Genetics: Congenital con­ditions or inherited traits can cause cosmetic deformities.

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2. Trauma: Injuries or acci­dents can result in cosmetic deformities, such as scars or facial trauma.

3. Medical conditions: Cer­tain medical conditions, such as acne, psoriasis, or eczema, can cause cosmetic deformi­ties.

4. Treatments and proce­dures: Medical treatments, such as chemotherapy, radia­tion therapy, or surgery, can result in cosmetic deformities.

5. Aging and environmental factors: Aging, sun exposure, and environmental factors can contribute to cosmetic defor­mities, such as wrinkles, fine lines, or age spots.

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Effects of cosmetic defor­mities

Cosmetic deformities can have significant emotional and psychological effects on individuals, including:

1. Low self-esteem: Cos­metic deformities can lead to feelings of insecurity, self-con­sciousness, and low self-es­teem.

2. Social anxiety: Individu­als with cosmetic deformities may experience social anxiety, avoiding social interactions or feeling embarrassed in public.

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3. Emotional distress: Cos­metic deformities can cause emotional distress, including depression, anxiety, or stress.

4. Impact on quality of life: Cosmetic deformities can affect an individual’s quality of life, impacting their rela­tionships, career, or overall well-being.

Treatment options for cos­metic deformities

Various treatment options are available to address cos­metic deformities, including:

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1. Surgical procedures: Surgical procedures, such as reconstructive surgery, cos­metic surgery, or dermatolog­ical surgery, can correct or improve cosmetic deformities.

2. Non-surgical treatments: Non-surgical treatments, such as laser therapy, chemical peels, or microdermabrasion, can address cosmetic con­cerns, such as skin texture, tone, or appearance.

3. Medical treatments: Medi­cal treatments, such as topical creams, oral medications, or injectable treatments, can address cosmetic concerns, such as acne, hair loss, or nail deformities.

4. Prosthetic and orthot­ic devices: Prosthetic and orthotic devices, such as wigs, hairpieces, or dental prosthet­ics, can help individuals with cosmetic deformities.

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5. Counselling and thera­py: Counselling and therapy, such as cognitive-behavioral therapy or psychotherapy, can help individuals cope with the emotional and psychological effects of cosmetic deformi­ties.

Conclusion

Cosmetic deformities can have significant emotional and psychological effects on individuals, impacting their quality of life and overall well-being.

Understanding the types, causes, and effects of cos­metic deformities is crucial in addressing these concerns.

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Various treatment options are available, ranging from surgical procedures to non-sur­gical treatments, medical treatments, prosthetic and orthotic devices, and counsel­ling and therapy.

By seeking professional help and support, individuals with cosmetic deformities can improve their appearance, boost their self-esteem, and enhance their overall quality of life.

Reference

1. “Cosmetic Deformities” by the American Society of Plastic Surgeons

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