Dealing with Anxiety

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31/01/2022 

DEALING WITH ANXIETY.

Anxiety is a disorder which comes with Intense, excessive and repeated fear and worry about the day-to-day situation of things. It is a feeling of fear that causes panic attack within a short time. It may be difficult to control when it interferes with daily activity. So many people have been living with this disorder (anxiety) since childhood.

Some of the types of anxiety chaos includes:

• 1.     Agoraphobia (fear of places or situations that can cause panic or confrontation).
• 2.     Anxiety disorder due to medical condition.
• 3.     Selective mutism: a consistent failure of a child to speak in certain places or situations (like in school) when such child speaks in other places or situations (like in the house).
• 4.     Sociophobia: fear of avoidance of social functions or situations due to fear of being judged or embarrassed.
• 5.     Substance-induced anxiety chaos.

There are some complications that often arise as a result of anxiety chaos. Some of these complications includes;

• 1.     Depression.
• 2.     Substance misuse.
• 3.     Insomnia (lack of sleep).

• 4.     Poor life quality.
• 5.     Digestive problem.
• 6.     Social isolation.
• 7.     Inability to perform well at work/school.
• 8.     Suicide.

However, some habits serve as catalyst that worsen anxiety. These habits needs to be wade off.

• 1.     Too much sugar intake.
• 2.     Not exercising.
• 3.     Comparing yourself to other people.
• 4.     Alcohol/Drug consumption.
• 5.     Not getting enough fluid (water).
• 6.     Lack of sleep.

Coping with anxiety.

1.     Get help ASAP (As soon as possible).
2.     Participate in activities that brings joy and makes you feel better.
3.     Eat healthy.
4.     Get enough rest.
5.     Attend and participate in social gatherings. It helps lessen worrying.
6.     Exercise regularly.
7.     Say NO to Smoking/Drugs/Alcohol.

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Don’t forget: A problem shared is half solved.

Thanks for reading.

 

©MUH’SABIT Ayankola

08133646072

leaderborngreat@gmail.com

 

WAYS TO IMPROVE YOUR MENTAL HEALTH

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24/01/2022

 

17 WAYS TO IMPROVE YOUR MENTAL HEALTH

Our mental health is very important to our well-being. Most of the time, we easily ignore it and we live on autopilot without taking time to slowdown, pause to ask ourselves if we are in good shape.

A life on autopilot is very exhausting, debilitating and unhappy. In other to live a happy life I have identified 17 ways to help improve our mental health and help us live a happy and self-confidence life.

1.  MEDITATION 

Meditation has been one of the most recommended ways to improve the mental health. It helps us to tune into our inner thoughts and emotions.

Advice: take 30 minutes every day to meditate either by silent meditation or by a guided mediation.

2.  PRACTICE GRATITUDE

Being grateful at every time does not only improve the mental health but it improves the physical health. There is always bliss, joy and peace for a grateful heart.

Advice: practice sending gratitude messages to at least 5 people every day before going to bed.

3.  LEARN TO SAY NO!

Do not say Yes! when you mean to say No! Most of us are guilty of always saying YES! on occasions where we genuinely mean to say NO! just to please people. Saying NO is actually not a bad thing to do. Putting yourself and needs first is not selfish but healthy.  

4.  START EVERY DAY WITH A POSITIVE AFFIRMATION

Starting your day with a positive sentence like today, I am worthy of love, happiness, I am going to let things beyond my control slide, you will find out you’ve set an undefeatable tone and feeling for your day.

5.  PRACTICE SELF-CARE

Self-care does not necessarily need to be expensive. It can be as simple as just doing things that make you happy and at peace.

6.  TAKE A SOCIAL MEDIA BREAK

Disengaging from the social media is a big challenge for many of us. Our attention is focused on happening on social media. Taking a break off the social media for at least 24hrs a week will have a positive impact on our mental health.

7.  EMBRACE AN HOBBY

Often practicing of am hobby you find joy, solace in will help strengthen and improve the mental health.

8.  EXERCISE

Exercise as simple as taking a walk of 15 minutes or jogging will help improve the mental health.

9.  COMPLAIN LESS

Too much of complain will only lead our mind to focus majorly on negative things which will in turn drain us our strength, inner peace and mental health.

10.     COMPLIMENT AND CONGRATULATE YOURSELF

Before you sleep every day, list out what you love about yourself that day and compliment them and congratulate yourself for effectively using them to improve yourself that day.

11.     EAT HEALTHY AND DRINK LOT OF WATER

Eating healthy meal, fruits and drinking at least 10 glasses of water will keep the mental and physical health in good shape.

Advice: Breakfast is very essential.

12.     DO SOMETHING NICE FOR SOMEONE EVERY DAY.

13.     ASKING FOR HELP DOES NOT MAKE YOU A LESSER PERSON.

Whenever we feel overwhelmed, let’s not let fear or shame stop us from asking for help.

14.     JOURNALING.

Learning to write our thoughts and feelings is a great tool that can help us achieve self-discovery and connect to our deeper self.

15.     PUSH YOURSELF OUT OF  YOUR COMFORT ZONE

One of the best way to fight anxiety is by taking action and boldly face the things that scares you, in that way, you will see that they aren’t as scary as you thought it would be.

16.     ALWAYS PUT YOURSELF FIRST

Living to please other people and taking our needs for granted is the easiest thing for us to do. Each day, put your needs first, listen to what you want and remind yourself that you also deserve to come first.

17.     REFLECT ON WHAT YOU’VE LEARNT TODAY.

Ask yourself about what the day thought you. Did the lesson of the day challenge you? Should you continue with the same routine?

 

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Don’t forget: your happiness is not an option.

Thanks for reading.

 

©MUH’SABIT Ayankola

08133646072

leaderborngreat@gmail.com

 

5 BASIC TIPS FOR A PROGRESSIVE CHANGE

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17/01/2022 

5 BASIC TIPS FOR A PROGRESSIVE CHANGE 

Generally life entails all sorts of transformation owning to the fact that greatness requires you to transform to your higher self. Life don’t always submit to your cards, things beyond your control and understanding happens. These things requires you to reshuffle your cards and step up to the game outlining the possible ways to thrive beyond stagnation. 

Be the mountain that remains firm in the face of storms and other weathers. Inhale the power of transformation and see your life turning for better. 

TRANSFORMATION is a process of life Ups and DOWNs, and eventually a journey to a blissful discovery through struggles, challenges and obstacles. Transformation is not always a sweet process, it can be a dark and murky process. Transformation is not something that just happen with a flick of the finger, some basic tips which I will share with you are applied. 

Change is inevitable but transformation is by a conscious deliberate change 

1. REFRAME THE MINDSET.

 

The actual change the world wants need to begin within you and me. In your thoughts is where the actual change begins, so, develop a positive vision and dream. Reframing the mind is related to watching what you mentally consume. The mind can experience positive change by training it to go from limiting thoughts and phrases to believing thoughts and phrases. 

Examples of such phrases includes: 

S/N	LIMITING THOUGHTS/PHRASES	BELIEVING THOUGHTS/PHRASES
1.	I can’t	I can
2.	This is just how I am	I can always change
3.	What if it fails?	What if it flourishes?
4.	I already know this	There is always more to learn

Below are few tips to help reframe the mind:

S/N	INSTEAD OF…….	CHALLENGE YOURSELF TO…..
1.	Creating excuses	Take actions
2.	Clinging to stories	Create new stories
3.	Avoiding change/growth	Embrace change and growth
4.	Always Blaming others	Own your role

1.     2. DEVELOP A PRODUCTIVE ROUTINE

After deciding to reframe the mindset and thoughts, the next thing to do is make a choice that falls in line with developing positive mindset. This is about your routines (a habit built into a continual and unconscious practice).

A consistent routine plays a vital role in our transformation process.

Habits that are domineering to our mental state should not be overlooked.

In the quest to develop confidence, be positive enough to set goals and watch out for the positive revolt.

SOME NEGATIVITY TO WATCH OUT FOR

v Perfectionism

v Judgment of oneself and others

v Self-doubt

v Assuming the worst will happen

v Worrying

v Complaining

v Trying to control everything

2.    3. BE GRATEFUL.

Gratitude helps you grow and expand, it brings joy into your life. The more grateful you are, the more the bliss and peace you will acquire.

Gratitude will shift you to a higher frequency and you will attract much better things ---Rhonda Byrne.

Concentrating on finding the good and pleasant things (moment) in every situation will help fill your life with gratitude which is very nourishing to the soul.

So, henceforth, cultivate the genuine habit of appreciation. Be thankful for what you have as you further strive for progress in life.

3.    4. PRACTICE SELF-CARE.

Self-care is a necessary tip to employ in your transformation process. Checking in on your health, mental state and physical state is necessary because it helps us to give a review of how we are faring coming up and handling life.

Self-care is the fuel that allows your light to shine brighter. An empty lantern provides no light.

Take time out to keep your mental and physical health in check by meditating, journaling, exercising, stretching, and staying hydrated among many other things.

NOTE: it is not SELFISH to love yourself!

4.    5. LIVE IN THE MOMENT.

As you strive towards a new part of life, you meet challenges, obstacles and situations that throw more struggle and strife our way. It becomes almost impossible to keep in line with the responsibilities of going through all but when you LIVE IN THE MONMENT, at that very moment you find out everything is fine as you inhale and exhale strength; you are in charge and in absolute control of things.

You shouldn’t suppress the present in search of the future or stagnancy to the past. You can’t change the past or control the future but the activities and habits you choose to uphold this very minute can enact your journey with more bliss; so learn to be more present and enjoy every single moment of it.

Don’t forget: Life is beautiful and shouldn’t be a struggle.

Thanks for reading.

 © MUH’SABIT Ayankola 

08133646072 

leaderborngreat@gmail.com