Wellness is a holistic lifestyle that nurtures physical, mental, and spiritual well-being. It involves fueling your body, stimulating your mind, and enriching your spiritual life. Enriching your spiritual life entails discovering the value and purpose of your life, whether religious or not, and partaking in activities that align with your beliefs and values. Ultimately, wellness is about more than just leading a fulfilling and high-quality life; it represents a personal commitment to becoming the best version of yourself, regardless of life’s challenges (Stoewen, 2017).
Definitions and perspectives on life’s challenges vary widely based on cultural norms, beliefs, and backgrounds. What one culture views as a life challenge may differ from another’s. However, particular challenges such as loneliness, financial difficulties, significant life changes, grief, traumatic events, unemployment, work-related stress, and mental and physical health issues are universal and resonate across all cultures. Wellness is navigating through any of these challenges and making adjustments that aid your development and satisfaction.
Wellness is a continuous journey!
The wellness journey has no destination; it must be part of a continuous development process and the quest to achieve satisfaction. Several factors contribute to wellness, including physical and mental health, social life, spiritual life, habits, environment, intellect, and emotions. Physical and psychological health play pivotal roles that cannot be overlooked regarding your overall well-being. Positive habits, such as regular exercise, healthy eating, and sufficient sleep, can improve physical health and mental clarity. Conversely, negative habits can drain your energy and affect your mood, leading to stress and burnout. You can create a more balanced and fulfilling life by consciously cultivating good habits and breaking free from those hindering your growth.
Prioritizing these aspects of health is essential for leading a fulfilling life. You can create a more balanced and fulfilling life by consciously cultivating good habits and breaking free from those hindering your growth. Yet, sometimes, wellness is not all about you; it includes the people you care about and those who care about you. Building strong relationships and a supportive network contributes significantly to your overall well-being. Wellness also encompasses taking care of your spiritual life, whether you are religious or not. This can involve meditation, mindfulness, or spending time in nature, which allows you to connect with your inner self and reflect on your values and beliefs.
When you realize that your environment contributes to your overall well-being, you will be mindful of how you interact with it. This awareness can lead to a deeper appreciation of nature and the spaces you inhabit. By consciously choosing to take care of the environment you inhabit, you can enhance your mental and emotional health. Additionally, remaining curious and committing to lifelong learning contributes immensely to your wellness. This makes every experience and learning an opportunity for growth and opens doors to new perspectives and possibilities. By seeking knowledge from diverse sources, you cultivate adaptability and resilience, allowing you to navigate life’s uncertainties confidently and gracefully. Each interaction and lesson learned becomes a stepping stone toward a more fulfilling and informed existence.
As someone who recently completed her PhD, I believe I am well-equipped to advise current or soon-to-be PhD students. First, let me congratulate you on embarking on this remarkable journey. I describe it as remarkable because this milestone marks the beginning of your career, regardless of whether you choose to remain in academia or pursue other paths. As you advance in your career, the day you defended your PhD will always stand out in your memory. You might forget the day you defended your master’s thesis, but you will not forget your PhD defense. In this context, I would like to congratulate my mentor, Dr. Mariana Ribas Ribas, on her habilitation on the 26th of this month. She is truly an outstanding, inspiring individual. During her habilitation, she also mentioned that she celebrated the 14th anniversary of her PhD.
We celebrated Dr. Mariana Ribas Ribas, radiant in her beautiful pink blazer, for her remarkable achievement during her habilitation.
It has been six months since I defended mine, and my academic year has started counting. In academia, “counting the academic year” after completing a PhD typically refers to the formal recognition of the time following your doctoral defense as a part of your professional academic career. This period can mark the beginning of various milestones, such as time spent in a postdoctoral position, securing a faculty role, or engaging in research and teaching. For many, it serves as a significant transition period where you establish yourself within your field, build a publication record, network with other academics, and potentially apply for grants or academic positions. This timeline is often used when evaluating your professional development, teaching experience, and contribution to the academic community going forward. It highlights your progression from being a student to becoming a professional in your discipline. In short, it’s about recognizing the start of your contributions and experiences as a fully qualified Ph.D. holder in the academic world.
As I share my experiences and advice, I want to emphasize that I completed my PhD in just three years and two months. It’s doable! I’ve had mentors who accomplished their PhDs in similar timelines. However, I understand that some may have contracts spanning four to five years and feel more relaxed, thinking that time is on their side. Just remember, four or five years can fly by in the blink of an eye. Before you know it, you could find yourself racing against the clock, feeling the pressure as your contract nears its end. So, here’s my advice for you, current and soon-to-be PhD students:
Stay focused and make the most of your time: It’s easy to feel overwhelmed by the demands of research, writing, and teaching. However, keeping your long-term goals in mind can help you navigate these challenges. Create a clear plan, set achievable milestones, and celebrate your progress. While it’s normal to feel pressured at times and want to take a break to clear your head. This is also important to avoid burnout and re-energize yourself. However, going on unnecessary holidays can hinder your ability to achieve the goals you’ve set for yourself. It’s important to note that not all PhD students experience the same pressures or adhere to the exact timelines; some may thrive under longer deadlines and take holidays several times away from their school work. This is perfectly acceptable as long as it allows you to meet your goals within the designated timeframe.
Seek Support: When I began my PhD in 2021, I often found myself staring at my computer, consumed by thoughts about my next steps. After conceptualizing my research idea, I understood the importance of mapping my path forward. While I had always received support from my supervisors, I was unaware of how much more I could benefit from being open with them. Two months into my PhD journey, I realized, “Adenike, you have support; don’t work in isolation.” I wrote this affirmation down and placed it where I could see it daily as a constant reminder to embrace all opportunities and not limit myself. I’m grateful that this shift in mindset worked for me.
A PhD journey, while rewarding, can also be incredibly demanding, so don’t hesitate to seek support when needed. Building a network of peers, mentors, and collaborators can make all the difference. Your advisors and committee members are there to guide you—not just with research but also with professional development. Regularly communicate with them, ask questions, and seek their feedback. Beyond academic relationships, lean on your friends, family, and fellow PhD candidates. They can offer encouragement, a fresh perspective, or simply a listening ear on tough days. Remember, seeking support isn’t a sign of weakness; it’s a strategy for success. Surrounding yourself with a strong support system can help you stay motivated, manage stress, and make the journey more fulfilling.
Be in the moment: As mentioned earlier, many people feel apprehensive about what comes next after completing their PhD. I have a good friend who once told me he wouldn’t finish his PhD until he was certain of his next steps. While I completely understand his perspective, especially as an international student like myself (the next step is often more challenging for international students), I believe that overthinking your post-PhD plans may detract from focusing on this significant achievement. This can hinder your ability to write and complete your thesis on time, especially when job applications can require you to apply to at least five positions daily, or so I’ve been told. For each one, crafting and submitting a quality application can take two hours or more. If you’re writing five applications a day, that accounts for ten hours of the valuable time you should be devoting to your thesis. I am not saying that applying for jobs is wrong or that you shouldn’t do it. I am simply suggesting that you take one step at a time. Why not focus on finishing your thesis, submitting it for review, and then concentrating on your job applications? The reality is that when we become too preoccupied with tomorrow, our present may be affected. Stay in the moment, focus on one task at a time, and you’ll be amazed at what opportunities tomorrow may hold.
Lastly, remember that your wellness is as essential as your academic success. The path to completing a PhD can be unpredictable. Embrace flexibility and be open to adjusting your plans as needed. Adaptability will serve you well in both your PhD journey and future endeavors, whether it’s adapting your research focus or exploring unexpected career opportunities. In summary, embarking on a PhD journey is a remarkable experience filled with challenges and opportunities for growth. Keep your goals in sight, manage your time wisely, seek support and nurture your relationships, and be in the moment as you navigate this path. Above all, enjoy the ride, take care of your mental health and well-being, celebrate your achievements, and remember that every step you take brings you closer to your dreams. Best of luck on your journey ahead! You’ve got this!
Reflecting on my journey towards achieving mental well-being, I realize the immense impact of focusing on positivity and avoiding negativity. In a world where we face numerous stressors, challenges, and uncertainties, it is easy to get trapped in a cycle of negativity that can drain our energy and damage our mental strength. I try to avoid this cycle by preventing pessimistic thoughts and worries, even though I admit I don’t have everything together. However, I remind myself that everything will be alright regardless of any difficulties that come my way. I understand that not everyone can worry less, hence why I am writing this.
Picture Credit: The Falling wall foundation
One of the most helpful strategies that helped me overcome negativity was practicing gratitude, cultivating a positive mindset, and mindfulness. Every day, I tried to count my blessings and name them one by one (just like a popular song says ). By adopting an attitude of gratitude, I shifted my focus from what I lacked (many for now) to appreciating what I already had – whether it was a warm cup of coffee, my family, my friends, or a meaningful conversation with someone close to me.
Another crucial aspect of cultivating positivity was learning to let go of toxic influences and surrounding myself with people and environments that uplifted me. This involved setting boundaries with negative individuals and prioritizing activities that brought me joy and fulfillment. I had a horrible experience in 2022 that made me realize that I needed to purge myself of negative people, and I am glad I did; of course, avoiding negativities doesn’t mean ignoring or suppressing difficult emotions. On the contrary, it’s about acknowledging, processing, reflecting, hoping, and then focusing on the positives whenever possible. It’s about finding balance amidst life’s ups and downs and nurturing a sense of inner peace and resilience.
Setting achievable goals is another powerful tool that has helped me achieve mental well-being. When I have a clear goal in mind, it gives some direction toward which I can channel my energy. This, in turn, keeps me motivated and helps me avoid negative thoughts and distractions. I also make sure to break down my goals into smaller, manageable tasks, which makes them less overwhelming and more achievable. With the help of Pomodoro (introduced to me by my amiable supervisor), small goals can be achieved within 25 minutes. When I say goals, I don’t mean buying a car or a house or getting married within 25 minutes..lol.
Finally, I have found that taking care of my physical health is vital for my mental well-being. Regular exercise and adequate sleep are essential for maintaining a healthy body and mind. I often speak positive affirmations to myself, which may seem strange to my flatmates, but it helps me remind myself of my purpose in life. So, let me ask you: How do you take care of yourself and your mental health?
Children are the hope and future of the universe. Nigeria has one of the largest populations in Africa, and a significant portion comprises children. The total number of children in Nigeria (defined as individuals under 18) is estimated to be around 100 million. According to the National Population Commission (2013), the rate of uneducated children especially in rural areas was high in 2013 as only 1.4% of them completed secondary education. More than 70 % were however enrolled in primary education as of 2018. While there has been progress in increasing access to education in Nigeria, there are still challenges to ensuring that all children have access to quality education because UNESCO estimated that 13.2 million children of primary school age and 10.5 million children of lower secondary school age are still out of school in Nigeria. These figures are high considering the impacts of illiteracy on our society today but what could be the contributing factors?
One of the major barriers to education in Nigeria is the stark socio-economic inequality. As a Nigerian, I can confidently say that inequality is as high as Mount Everest in the country. You can easily differentiate a poor Nigeria from a rich one in many aspects. For instance, only the children of rich families attend private schools, wear the best dress, live in good houses, have cars, have access to good health, and many more. Many families, especially in rural and low-income areas, struggle to afford the costs associated with schooling, including uniforms, textbooks, and transportation. This results in children being forced to work or help with household chores instead of attending school. Sometimes, the pressure is so high that these children are forced to drop out of school and focus on selling sachet water in the traffics or learning something else entirely. Some children do not even sell or learn, they just drop out of school and start roaming in the street.
Children begging for money in the street of Lagos. Image source: here
Gender disparity is another factor contributing to the high number of uneducated children in Nigerian. Some cultures in Nigeria believe that sending the girl child to school is tantamount to a waste of money. Because the girl will eventually be married to someone else so there is no need of wasting the family’s money. Thus, early marriage is a serious issue, especially in the Northern part of the country as the girl child is given to marriage even before she reaches a marriageable age. This significantly reduces her chances of attending school. Sometimes, the girl child is given off to marriage to pay the parent’s debt. Perceptions about virginity preservation for marriage, promiscuity reduction, and sexual intercourse within a marriage context marriage in most cases lead to lower enrollment and higher dropout rates for girls compared to boys.
In regions affected by conflict and insecurity, access to education becomes even more challenging. Displaced families and damaged schools disrupt children’s access to consistent education, impacting their overall development. For this reason, a lot of families fled from their states to the Southwestern part of the country. The hardship experienced by these families is also reflected in their children as many of them cannot afford to send their children to school in Lagos. The government also does little to nothing in ensuring that these children are sent to school. Consequently, many children are seen with their family members roaming around or begging for money in the street of Lagos.
Inadequate school infrastructure is a significant challenge in Nigeria. Many schools lack proper classrooms, sanitation facilities, and clean drinking water. Many schools in Nigeria especially local or government schools also lack learning equipment. No libraries to facilitate good learning, no chairs, and no tables. Insufficient government funding for education leads to a lack of resources in schools. This includes outdated textbooks, inadequate teaching materials, and a lack of technology resources for modern learning. Children are forced to study inside dilapidated classrooms, with no laboratories to conduct simple experiments. In some cases, classes are conducted in overcrowded spaces affecting the overall learning environment. In addition, many teachers lack proper training and professional development, which affects their ability to deliver effective instruction. Lastly, Nigeria with over 200 languages presents challenges for children to learn. Studies are delivered in English which is the official language of the country. Many children especially those from a low socio-economic background do not have access to education in their native languages. This in addition to the inability to go to school can also make learning more difficult.
Children are the living messages we send to a time we will not see. – John F. Kennedy
Water is Life and Clean Water Means Health – Audrey Hepburn
Access to safe water is a big problem in Nigeria. This is due to the high levels of poverty associated with rural areas and the increasing urbanization and population associated with urban areas in the country. In Nigeria, more than half of the entire population does not have access to safe water making it highly unlikely for the country to achieve the UN’s sustainable development goals set for 2030 regarding the provision of quality water. The situation is worst in Lagos state, the so-called economic heart of Nigeria. I have spent more than 3 decades on Earth with 2 decades and a half in my home country (mostly in Lagos) and this problem has been there for as long as I can remember. I will start by talking about my experience as a little girl growing up in an area in Lagos with a lack of safe water.
Lagos state is divided into two areas, the mainland where the middle and low-income populations live, and the island where the high-income populations live. This housing inequality is also reflected in the distribution of safe water across the state simply because high-income households have access to safe water (either through treated pipes or through treated boreholes) while middle and low-income households depend majorly on untreated boreholes, dug wells, and water vendors. Some middle-income households on the mainland have boreholes that are not in many cases free from contaminants and dug wells are not treated at all. Fecal contaminants, pesticides, herbicides, heavy metals, and pharmaceutical compounds are therefore widespread in boreholes and dug wells that people depend on for daily use apart from drinking. Low- and middle-income households mostly buy packaged sachet water for drinking purposes.
As a girl from a very low-income family, I remember having to go several miles to fetch water with a big bucket on my head just like in the diagram below, but my bucket is in most cases bigger than that. There are different water vendors in Lagos. These vendors are people who sell packaged sachet water (mostly for drinking) and those who sell water directly from their self-made boreholes. Low-income households buy water from the latter for daily use, but you must go to the vendor to fetch the water and pay for the water you are fetching. If you are lucky, you can have this vendor in your street, if not, you must walk some miles to fetch the water with a bucket on your head.
As a little girl, I will not go only once to fetch water every day, but I will sometimes go five to six times depending on the family’s needs. The water vendor was also not close to our house, and I can tell you how difficult and painful it is to carry a large bucket of water on your head for several minutes until you get home, empty the bucket, and then go for another round. I did this throughout my childhood age even until I became a teenager. It only stopped when I got to the University, not because safe water was accessible but because I could afford to pay water vendors to supply me with water.
A girl with a bucket of water on her head. Image source here
Sadly, the situation of safe water inaccessibility is worst now, and many girls (from low-income households) are subjected to this hardship as more than 90 % of households do not have access to treated piped water and they must fend for themselves with girls bearing the burden in most cases. Access to safe water is a fundamental human right but the question is, why don’t we have access to safe water in Lagos, or should I say, why is there a large inequality in access to safe water in Lagos?
The Lagos Water Corporation oversees safe water supply in Lagos state. The organization’s mission is to ensure safe water provisions for all Lagos residents regardless of their socio-economic status. Reading the website of the organization, I see that the current water production capacity is 210 million gallons per day. According to them, this capacity exceeds the current water demand in Lagos which is true. Currently, there are 16 million populations in Lagos state, and each population only requires 50 liters (~ 11 gallons) of safe water per day. So, what happens? Why is it that 90 % of people still fend for their daily water use? The water sector also developed a roadmap through which their production capacity would increase to 745 million gallons per day in 2020 but this apparently has not addressed the water shortage experienced by the population.
Several factors are hampering the distribution of safe water to Lagos households. According to Jideonwo (2014), these factors include poor implementation of water production strategies, unstable power supply, low revenue generation, inadequate funding, and lacking water governance. In addition, there is no regulation restricting the discharge of pollutants in the state leading to a widespread of water pollution. Lagos Water Corporation also complained of the destruction of water pipes, vandalization, and theft of water equipment.
Access to safe water is a fundamental human right and lack of safe water is a health problem that needs to be addressed as soon as possible as people now depend on water sources polluted with anthropogenic pollutants such as heavy metals, microplastics, arsenic, antibiotics, and other pharmaceutical care products. Without good-quality water, maintaining good sanitation and hygiene is almost impossible leading to microbial contamination of the water system which culminates in the spread of waterborne disease in several communities. There are ways through which the Lagos state government can improve safe water supply to Lagos households. These include:
Investing more in better infrastructure such as water treatment plants, water storage facilities, and pipelines can improve the production, treatment, and distribution of safe water.
Regular monitoring of water quality can help identify and address issues before they become widespread, thereby reducing the occurrence of waterborne diseases.
Educating the public on proper sanitation and hygiene can significantly reduce water contamination. Simple practices such as handwashing can help prevent the spread of waterborne diseases.
The Lagos State government can collaborate with the private sector on water production ventures, tapping into private sector innovations and funding to deliver water to the residents.
Encouraging households and institutions to harvest rainwater can reduce dependency on public water sources and prove as a complementary source of water supply to the people of Lagos State.
Supply water to households and encourage them to pay a little amount of money. These can help in revenue generation which can be used to strengthen water infrastructures.
I will drop my pen here, I hope you enjoy the article, please feel free to drop your recommendation on how safe water provision can be improved not only in Lagos state but also in your Location.
How do you feel and think when you wake up in the morning? Do you feel happy, angry, confident, organized, sad, fearful, grumpy, or tired? Do you think positively or negatively? Although, we cannot control the way we feel most of the time, our feelings and thinking in the morning impact our self esteems, self-belief, self-confidence, belongingness, and motivation, and we achieve our goals for the day and vice versa. Vice versa means that all health constructs listed above can also impact the way we feel or think every morning and can also impact our day positively or negatively.
Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life
Marilu Henner
People who wake in the morning with positive thinking and good feeling are more likely to have high self-esteem, self-belief, self-confidence, and self-belongingness. They are also more likely to be free from depression than those who wake up feeling bad and having negative thoughts. Similarly, people who lack self-esteem, confidence, and belongingness do not wake up feeling good and having positive thinking. Studies have shown that a lack of self-esteem, confidence, and belongingness increases stress, depression, anxiety, cognitive impairment, and poor quality of life. Life indeed is a twist!
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Our early morning activities also have a lot to do with our health as scientists have shown that there are strong correlations between our so-called activities for daily living and our mental health. We in most cases feel we are doing too much daily meanwhile our activities of daily living do not only provide for our needs but also keep us away from depression, anxiety, an inability to conform, and even death. Our basic activities of daily living are the skills we learn early in our lives and they kind of stick with us until we grow old (In the absence of disabilities). They are things we do daily and if we don’t do them, we are considered incapable or disabled. They include getting out of bed, taking a shower, using the toilet, bathing, dressing, eating, drinking, and going back to bed. There are other activities of daily living that we engage in. They are instrumental activities of daily living and are activities relating to independent living. They include our financial management, housekeeping, shopping, working, going to school, and taking care of others. All these activities are there to keep us in a good physical and mental state every day.
As simple as these seem, many people have difficulties engaging in basic activities of daily living sometimes unless they are pressured to. To some people, however, these activities and more are done routinely. We all want to feel good every day if there are no situations outside our control. To have some good feelings and levels of accomplishment daily, I have compiled a list of activities that one should engage in every morning and every day. These are basic daily activities that you should engage in to boost your mental wellness, self-esteem, and self-confidence and to have some levels of achievement daily. I perform many of these activities daily and I can confidently tell you that I have good feelings, high self-high, and self-confidence every day. Also, I am not the happiest person on earth but hardly can anything or anyone makes me feel bad or sad about myself unless I allow them.
Starting your day right is essential if you want to promote your mental health. Here are some activities Here are the lists of activities you must perform in the morning and daily if you want to be in a good state of mind throughout the day. Please note that these recommendations are based on personal experience and supported by some research. Your personality type can affect how you respond to the recommendations and should be put into consideration.
Be grateful, make your bed in the morning, and organize your room.
Take a moment to think about the things that you are grateful for in your life. It can be anything from your family, your health, your job, or your home. This simple act of expressing gratitude can help increase positive emotions and decrease stress levelsThis is my first task every morning since I was young. I never really paid attention to the fact that this gives me some level of accomplishment every day. Making your bed in the morning is indeed the first accomplished task that improves your mental health and keeps you ready for the task ahead. Making your bed is a good habit that can not only make you happy but can also improve your productivity throughout the day.
Organizing your room simply involves you putting things where they belong, sweeping and mobbing your floor to keep it clean, and cleaning all surfaces to remove dust and unwanted entities. I probably have an obsessive-compulsive disorder (OCD) in this aspect because I not only clean my room every morning, but I also some mornings clean the general kitchen that we use whether it is dirty or not (I share with two wonderful people).
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Doing this every day makes me happy and affords me the confidence that I can get my tasks done daily. Organizing your room or apartment every morning connects you to your environment and shapes your psychological state. I know that some of us do not have the time to do this every day because we must cater to our children and run off to work as early as possible. But even at work, something within us keeps reminding us that the room or house is unkempt. This can add to the stress at work and add to the overall stress of the day. Stress as we know facilitates fatigue, and depression and can affect our mental health negatively.
Morning physical activity.
Engaging in rigorous physical activities (20 minutes) every morning may not be feasible but engaging in moderate physical activities by moving your body for a few minutes (max 10 minutes) surely improves your moods and prepares you for the tasks ahead. Physical activity is widely known for its impacts on the management of mental health problems particularly those relating to depression and anxiety. Habitual physical activity also sets you in a relaxed mood, boosts your confidence, and gives you a sense of belonging. Even though people with depression and low self estate often find it difficult to exercise, physical activity is one of the medications recommended for the treatment of mental illness. Now imagine someone with a good state of mind incorporating physical activity in their daily lives. You would expect good health which according to WHO is not just the absence of disease but also include general well-being.
There is a general misconception that you must visit the gym before can actively exercise your body. If you are engaging in moderate physical activity, you can simply do that in the corner of your room or house. Interestingly, many online sources are helping you to move your body before starting your day properly. I do this every morning and I can confidently tell you that physical activity doe not only boost my self-confidence and self-esteem but also gives me some levels of accomplishment. My health is after all my wealth. So, try incorporating this daily and you will be happy you did.
Personal care
This simply involves brushing your teeth and taking your bath, changing your clothes every morning. To me, these seem like the greatest achievements, and they are like rituals that I must perform every morning. Healthy Studies have shown that personal hygiene is not only an indicator of physical well-being but also of emotional and mental well-being. Personal hygiene and personal care go hand in hand. The inability to engage in personal hygiene is associated with mental disability. Brushing your teeth daily keeps them healthy. Healthy teeth are important for healthy lifestyles and can increase your quality of life. Unhealthy teeth on the other hand can affect your physical and mental health. Indeed, an unhealthy mouth is highly uncomfortable and reduces self-esteem, self-confidence, social functioning, and belongingness.
Like taking care of your teeth, taking your early in the morning also keeps your body clean and improves your mental health, and keeps you in a relaxed mood for the rest of the day. The ability to routinely clean all areas of your body is a health-maintaining habit that reduces fatigue and phycological distress. According to (Ishizawa et al. 2012), people who bathe daily and early have lower chances of getting anxious and depressed. They also have high self-esteem and can sleep well at night.
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Taking breakfast and taking a cup of coffee.
Breakfast is the most important meal of the day. Taking a nutritional-rich breakfast in the morning helps you to control your emotion and irritation and reduces depression. Taking breakfast in the morning was studied to greatly influence academic performance and high sleep quality of sleep. These, in turn, reduce depression, anxiety, and low self-esteem. No wonder, breakfast is considered one of the rubrics of longevity and mental wellness. Eating a healthy breakfast can fuel your body and keep your mind sharp. Make sure you include complex carbohydrates, protein, and healthy fats in your breakfast.
There’s something magical in how coffee can brighten our morning mood and give us the spark to seize the day…
Unknown.
Taking Coffee in the morning in most cases boosts your mood and energy and improves your mental health. Coffee keeps you active and aware of your surrounding environment. Coffee reduces depression, anxiety, and diabetes.
Affirming positive words to myself every morning as the day goes by.
Affirmation means self-expression or assertation and the ability to maintain a sense of self-integrity. A self-affirmation can be positive or negative depending on your personality type. Extroverts always make positive self-affirmations that give adaptive, competent, good, and morally good feelings. I am an introvert, and I will not stop affirming myself. Positive affirmation every morning and every night works like magic for me. It feels always like I am working directly on my brain, reflecting on my thoughts, and adjusting any negativity that may want to affect my sanity and having control over any outcome. Positive affirmations in most cases give me a positive and hopeful mindset which in turn influences my everyday decision to stay focused and work towards my goals. Some of these goals for the day may be achieved and some not, but I tell myself it’s Okay.
Positive self-affirmation has been studied to correlate strongly with high self-esteem, self-belief, open-mindedness, belongingness, and self-confidence. Self-assertion encourages self-respect and reduces depression and anxiety to a large extent. You however need to believe in your assertation because saying and believing are two different things. Studies have shown that asserting positively without believing reduces self-esteem and self-belief. Here are some nice affirmations worth incorporating in t your activities for daily living and more can be found here.
I am loved.
I am blessed.
I am amazing.
I am confident, I am competent, and I am intelligent.
Every day, I am getting closer to achieving my goals.
I am growing and evolving into the best version of myself.
Through the power of my words and my thoughts, amazing changes are happening to me, within me, and around me.
I can do whatever I set out to achieve. I am great and the sky is just the beginning.
I am not under pressure, I do not need to rush, and everything will work out for good for me]
I do not waste away a single day of my life. I squeeze every ounce of value out of each of my days on this planet—today, tomorrow, and every day.
I can and I will.
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In conclusion, taking care of your mental health should be a top priority. By practicing these activities every morning, you can promote your mental health and start your day on a positive note. Remember, small changes can make a big difference in your overall well-being.
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