Larkfield Educational Services

WELCOMING A NEW YEAR
Entering a new year is like opening a new chapter of life, and how the chapter will be like depends on individual circumstances and approaches ,and therefore differs with individuals. Starting a New Year calls for a personal reflection of the past year, its challenges, successes, failures, and finding effective ways to achieve what was failed while working on new goals. Some people believe that entering a New Year means that all the challenges faced in the past year will automatically be erased but that is not correct. A sober moment of reflection on how our characters as individuals contributed to our challenges and success in the past year will give us a clear solution to how we can carry ourselves in the New Year.
Questions to ask yourself
• What are the challenges faced in the previous year?
• What are the previous achievements?
• What are the Positive characters portrayed the past year?
• What are negative characteristics to avoid this year?
• What opportunities are there for developing new goals?
• What are New Year goals?
• How to achieve those goals?

In order to have a productive year it is important to start the year with a positive attitude, forgiving yourself for the mistakes made the past year and looking forward to starting afresh and making the year better than the previous year.
Some of the things to avoid
1. Procrastination
2. Lack of drive
3. Mismanagement of finances
4. Negative thinking
Behaviours to adopt
1. Finding Opportunities to learning new things
2. Time management
3. Positivity
4. Building Resilience and Perseverance

Lets all unite and show support to people living with HIV . Avoid stigmatazation and discrimination! Remember, how we treat people living with HIV can affect their emotional well being.

ENOUGH SLEEP
We spend about 3rd of our lives sleeping. Sleeping is very essential because it helps us recover from mental as well as physical toil. Sleep and health are related. If one is not well sleep can be affected and also lack of sleep can cause physical sickness or difficulties. Most people need 7 to 9 hours of sleep for the body to function well.
IMPORTANCE OF SLEEP
Helps prevent heart problems
Puts one in a better mood
Helps reduce stress
Helps improve memory
Lowers blood pressure
HOW TO SLEEP BETTER
1.Avoid drinking caffeine late as it stimulates the nervous system hence stopping the body from naturally relaxing at night.
2.Reduce irregular or long daytime naps which may impair sleep quality by confusing the internal clock making it difficult to sleep at night.
3.Sleep and wake at consistent times to help the body to be used to the times hence aiding long term sleep. When the body is used to the time, setting an alarm will not be necessary.
4.Optimize bedroom environment (room temperature, noise, internal light, furniture, color etc.) are known to be key factors in getting good night sleep.
5.Relax and clear the mind in the evening by having a relaxing bath or shower and some relaxation techniques.
6.Reduce the intake of liquids before sleep to avoid excessive urination during the night which might affect sleep.

Larkfield Educational Services is a 100% citizen owned company registered with PPADB and BQA accredited Educational training provider.
We offer Psychosocial Support to individuals and Companies.Our Services include
1.Counselling
2.Workshop and Presentation
3.Health Assessment
4.Team Building
5.Substance Use Disorder services
For more information contact us on Tell: 3116252
Mobile:73863584
Email: [email protected]
We are located in Gaborone ,Unit 3,Plot 131,Kohinoor Office Park ,Independence Avenue.

EXERCISE
THE MENTAL HEALTH BENEFITS OF EXERCISE
Regular exercise does not only have a positive impact on physical wellbeing, it also has a positive impact to our mental health. When exercising the brain releases hormones called endorphins. Endorphins play an important role in taking away pain and creating pleasure. Other hormones which also regulate mood (Serotonin, Oxytocin and dopamine) mixed with endorphins provide the feeling of happiness. The benefits include:

Decreased stress
Exercise also give the body’s central and sympathetic nervous systems the opportunity to communicate with one another, improving the body’s overall ability to respond to stress.
Increased self-esteem and self-confidence
With regular exercise comes improved endurance to losing weight and increasing muscle tone, and more physical achievements which helps in boosting self-confidence and esteem.
Better sleep
Physical activity increases body temperature, which can have calming effects on the mind, leading to better sleeping patterns.
Brain boost
Exercise improves overall brain performance by preventing cognitive decline and memory loss. Studies has also proved that physical activity enhances creativity and mental energy.
Help for depression and anxiety
Exercise is proven to boost mood hence decreasing symptoms of both depression and anxiety. Even just moderate exercise can improve depression and anxiety

Pic from: whattoexpect.com

A SOBER SELF REFLECTION
This is the act of taking time to analyse and think about life in order to re account of where you come from, where you are and where you are going. It can also to assist in making serious life changing decisions. Reflection allows us to look at our behaviours, thoughts, emotions and actions from a neutral stand point.

Self-Reflection focuses on the following:
1.Emotional well being
2.Mental well being
3. Physical well being
4.Spiritual well being

Importance of Self reflection
1)Essential for personal growth, positivity and happiness
2)Key to self-awareness
3)Challenges thoughts-gives opportunity to challenge our way of thinking.
4)Helps uncover breakthrough
5)Recognises change and track progress
6)Gives an opportunity to live life with more intention.
7)Inspires self-acceptance

Note: If self-reflection becomes obsessive, it can turn into self-judgment. Therefore, it has to be neutral rather than being critical to avoid comparing yourself to others, and reinforcing false ideas about yourself.

Pic taken from:creditsonline.org

NORMALISE PROMOTING
Self care-Activities done in order to take care of mental, emotional and physical health.

Personal Development
Personal Development is the process of improving oneself (emotions, thoughts or behaviors) through positive habits and activities to help individuals grow personally or professionally. These are plans that help define and prioritise things that are important to oneself hence contribute to maturity, success and satisfaction.

Personal development helps one see life from a broader perspective. Having a positive attitude helps in reducing stress and prepares individuals to deal with even the worst and adverse situations. It also helps individuals build strong interpersonal relationship with others.

WHY PERSONAL DEVELOPMENT
1)Helps reach goals
2) Betterment of one self
3)Finding fulfilment in life
4)Advancement in career
5)Improved Strengths and talents

HOW TO IMPROVE PERSONAL DEVELOPMENT
*Read more *Create a strong practice regime *Find role models *Stay honest with your self
*Reflect every day * Measure your progress * Consistency *Uplift others
*Create a reward /punishment system *Find a mentor

Stress
Stress is a feeling of emotional or physical strain.
It is the body’s response to harmful situation whether perceived or real. Everyone experiences stress because our bodies are meant to feel stress and react to it. Stress is not always bad but if it is persistent it calls for concern.

Causes of Stress
Everyone has different stress triggers, example can be; loss of a loved one, failing at school, health condition, relationship issues, not meeting a target etc
Sometimes the stress comes from the inside rather than outside.

Signs of stress (Emotional and Physical)
Some of the signs of stress may include;
Constant Headaches
Stomach problems
Sexual problems
Anger
Insomnia
Constant worry
Anxiety
Chest pain

Dealing with stress

Talk to someone
Relaxation techniques
Exercise
Take control
Get more sleep

Our stress level will differ based on our personality hence the need for personal development. Some people stress themselves by worrying excessively about things while others have better coping skills.

BE ON THE LOOK FOR OUR NEXT DISCUSSION ON PERSONAL DEVELOPMENT
*Pic copied*

Hello Monday🙂
New week, New mind set, New goals
Positivity all the way
*copied*

DEALING WITH LOSS OF A JOB / RETRENCHMEMT Part 2
Individuals react differently to losing a job, some might cope well and move on within a short period of time while others might find it difficult to cope well and adjust to the change.
Adjustment Disorder
This is an emotional and behavioural response to a life event for example losing a job. Adjustment disorder normally occurs when one responds to an identified stressor within 3 months of the onset and does not persist for more than 6 months.
Symptoms of Adjustment Disorder can be:
• Distress
• Impairment in social, occupational or other important area of function.
• Anxiety
• Depressed mood
Adjustment disorder is associated with increased risk of suicidal behaviour and substance use.
Solutions
• Individual counselling
• Family counselling
• Behavioural counselling
If you are finding it difficult to cope, seek professional help by contacting us on 3116252 or 73863584.

DEALING WITH LOSS OF A JOB /RETRENCHMEMT Part 1
A job is position/task you perform in order earn income to support basic needs. With the ongoing COVID-19 pandemic some people have lost their jobs and others are likely to lose their jobs, which affects individuals differently. Losing a job can be stressful as individuals have to adjust to the sudden change, and one might experience the of the following:
Some Emotional symptoms:
• Feeling overwhelmed.
• Depression or general unhappiness.
• Loneliness and isolation.
• Anxiety and agitation.
• Moodiness or irritability
• Anger
If not dealt with, can end up affecting the general functioning of the body hence experiencing some physical symptoms such as headache, body pains, and heart palpitations.
Coping with loss job
Losing a job can be overwhelming, and there are many positive ways to help you deal with this difficult period.
1. Reach out to stay strong (talk to friends, family members) and create time to listen to available advice.
2. Allow yourself to grieve the loss of a job, stages of grief include: denial, anger, bargaining, depression and anxiety, acceptance.
3. Find other ways that define you (exercise, read books, hobbies, volunteer)
4. Seek out professional help (financial advisor, therapist or counselors).