Here are some effective stress-relief techniques:

Breathing Techniques
1. _Deep Breathing_: Focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth.
2. _4-7-8 Breathing_: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

Physical Relaxation
1. _Progressive Muscle Relaxation_: Tense and then relax different muscle groups in your body.
2. _Yoga_: Practice gentle stretches and movements to release tension.
3. _Massage_: Treat yourself to a professional massage or ask a partner to give you a gentle massage.

Mindfulness and Meditation
1. _Mindfulness Meditation_: Focus on the present moment, without judgment.
2. _Guided Meditation_: Listen to a guided audio recording to lead you through a meditation practice.
3. _Loving-Kindness Meditation_: Focus on sending kindness and compassion to yourself and others.

Creative Expression
1. _Journaling_: Write down your thoughts and feelings to process and release them.
2. _Drawing or Painting_: Express yourself creatively through art.
3. _Music_: Listen to calming music or play an instrument to reduce stress.

Lifestyle Changes
1. _Exercise_: Engage in regular physical activity to reduce stress and anxiety.
2. _Sleep_: Prioritize getting enough sleep each night to help regulate stress hormones.
3. _Healthy Eating_: Focus on consuming a balanced diet rich in whole foods and nutrients.

Time Management
1. _Prioritize Tasks_: Focus on the most important tasks and break them down into manageable chunks.
2. _Take Breaks_: Give yourself regular breaks to rest and recharge.
3. _Learn to Say No_: Set healthy boundaries and learn to say no to non-essential commitments.

Remember, everyone is unique, and what works for one person may not work for another. Experiment with different techniques to find what works best for you.

One of the most critical aspects of commitment in marriage is effective communication. According to John Gottman, a renowned relationship expert, “The single most important factor in the success of a marriage is the quality of the couple’s communication.”

Through communication, couples can share their thoughts, feelings, and needs. In addition, communication enables spouses to work together to solve problems in their relationship.

Samir Nasri on Ramadan: "Why should coaches know if players are observing Ramadan? In my time, I was not asked the question 'are you observing Ramadan or not?' We are in a secular country, normally, religion should remain in the private sphere.

Does the coach go to see the Catholics and ask them if they are observing Lent? Why didn't this question of Ramadan arise 20 years ago? This question should not exist. You know that it is the period of Ramadan, you know more or less which players on your team are Muslim.

You watch the matches, if the player is less efficient, you take him out, that's all. Why are you going to ask him if he is observing Ramadan? Because he is observing Ramadan, are you going to look at him differently? It should not exist to ask your players not to fast.

Karim Benzema is the best when he is in Ramadan. Do we also talk about that? Everyone has their own feelings. Some players are also driven by their faith, you can't know that. Some eat McDonald's and score hat-tricks.

Couples struggle with communication because we listen to reply. If we listened to understand, conversations would look different because your partner would feel heard.

New York Times bestselling author Cheryl Richardson said, “People start to heal the moment they feel heard.” I love this quote and I see it happen all the time when I am working with couples. When I help couples learn to take the time to postpone their own agenda and listen, to truly listen to their partner, the conversation looks different.

It is important to show your partner that you are listening with understanding and empathy. Your partner will feel heard when you validate their feelings. Validation does not mean that you agree with everything you heard. It just means that from your partner’s perspective, you can see why they felt that way and you can understand their views.

Every time I see a couple do this for the first time, I know I am watching an amazing communication transformation. When I notice that it has become the new pattern of communication, I know that the couple is on their way to getting back the feelings that they desire.

15 THINGS YOU NEED TO KNOW ABOUT SAYING "SORRY".
1. Saying sorry doesn't make you weak or less of a man or woman, it actually brings you honour

2. Saying sorry shows that you care about your partner's feelings. Choosing not to do so makes your partner defensive and withdrawn

3. Most adults don't want to accept responsibility and they keep blaming others thus destroying valuable relationships

4. If you are obsessed about being right then you are not ready to love

5. Don't wait until it's too late or things become complicated to apologise. Apologise to your partner as soon as you are aware you have hurt him/her
To be contd.....

HOW TO HANDLE A SILENT TREATMENT IN A RELATIONSHIP OR MARRIAGE.

Handling the silent treatment in a relationship can be challenging, but addressing it with care and understanding is key to resolving the issue. Here are some steps to help navigate this situation:

1. Stay Calm and Don’t React with Anger

Reacting to the silent treatment with anger or frustration can escalate the situation. Take a deep breath and remain calm. It’s important not to mirror the silence with your own silence or frustration, as this can prolong the conflict.

2. Reflect on the Situation

Before addressing the person, reflect on what may have caused the silent treatment. Did something happen recently that led to hurt feelings? Understanding the root of the issue can guide your response.

3. Give Space (If Necessary)

Sometimes, the person giving the silent treatment might need some space to process their emotions. Respecting their need for time to cool down can allow for more constructive communication later.

4. Approach Gently

When you’re ready, approach the person calmly and non-confrontationally. Use “I” statements, like, “I’ve noticed we’re not talking, and I feel confused. Can we talk about what happened?” This avoids sounding accusatory and opens up space for dialogue.

5. Avoid Playing Games

If you resort to giving the silent treatment in return, it can turn into a power struggle and make things worse. Aim for resolution rather than a back-and-forth of silence.

6. Listen Actively

When the person is ready to talk, listen carefully to what they’re saying without interrupting. Make sure they feel heard and understood, even if their feelings are difficult to hear. This can help to diffuse the tension.

7. Address the Underlying Issue

The silent treatment is often a sign of deeper issues, such as unresolved conflict, hurt feelings, or unmet needs. Focus on discussing these underlying issues respectfully and with empathy.

8. Set Boundaries for Healthy Communication

Let the person know that while you understand they might need space, healthy communication is important in the relationship. Discuss how you both can handle disagreements or difficult emotions in the future in a constructive way.

9. Consider Relationship Counseling

If the silent treatment becomes a recurring pattern and you’re unable to resolve conflicts effectively, consider seeking help from a therapist or relationship counselor to improve communication and conflict resolution skills.

Ultimately, the key is to remain patient, open, and compassionate. Silent treatment often reflects deeper emotional issues, so addressing those with care can help rebuild trust and communication

You can't expect kids to do everything simply because you, as a parent, "say so." They want and deserve explanations as much as adults do. If we don't take time to explain, kids will begin to wonder about our values and motives and whether they have any basis. Parents who reason with their kids allow them to understand and learn in a nonjudgmental way.

Make your expectations clear. If there is a problem, describe it, express your feelings, and invite your child to work on a solution with you. Be sure to include consequences. Make suggestions and offer choices. Be open to your child's suggestions as well. Negotiate. Kids who participate in decisions are more motivated to carry them out.

RURAL DEVELOPMENT: GOV ENO DIRECTS CONSTRUCTION OF ROAD IN IKONO-UYO

...mourns demise of Obong Ekiko

Governor of Akwa Ibom State, Pastor Umo Eno, has directed the State Ministry of Works to award a contract for the construction of a 5 kilometre road in Ikono Clan, Uyo Local Government Area.

The Governor announced this while addressing sympathisers at the funeral service in honour of late elderstatesman, Obong Cyril Mathew Ekiko, at Primary School grounds, Nung Asang.

Governor Eno explained that the road construction, besides aligning with the rural development thrust of his administration, was to keep faith with the understanding he had with the deceased during his political campaign.

"I didn't know Uyo extends to this area. I would have thought it is Etinan Local Government Area. Be that as it may, I have asked the Ministry of Works to work with you to open up another road here. We are doing two already, but we will try and add one more in honour of your Dad."

He recalled consulting late Obong Cyril Ekiko, a former Member of the Cross River State House of Assembly in the second republic, to canvass support for his election as governor and the elder statesman drew his attention to the non inclusion of indigenes of Ikono Uyo in the State Executive Council since the creation of the State. He informed the people that the area has been fully represented in the new State Exco billed for inauguration on Monday February 24, 2025.

"During our campaign, I remember vividly that I visited the late Obong Ekiko, and one of the things he told me was not to forget Ikono Uyo when I become Governor, that they have not had any member in the State EXCO, either as a Commissioner or Spacial Adviser.

"But I am happy today that even though he wasn't around, we have kept our faith, we have kept the promise. Today, Ikono Uyo has, for the first time, a member in the State Executive Council that will be sworn in on Monday.

He acknowledged that the deceased stood firm in support of truth and condoled the family on the demise of the patriarch, saying that the passing of a loved one evokes painful and emotional feelings and that he, and by extension the people of the State, shared in the sadness and feeling of loss experienced by the family.

Governor Eno urged the family to take solace in the fact that the deceased had laid a solid foundation of growth predicated on excellent pursuit and intellectual curiosity whose candle the survivors should hold admirably to, in order to immortalised him, and prayed for the repose of his soul.

Chief mourner and son of the deceased, Engr. Mbong Ekiko expressed appreciation to the Governor for leading the State delegation to bid farewell to his late father, a gesture which he said culminated to his community benefitting in the rural development drive of the present administration.

Media Unit
Govt. House, Uyo
23/2/25

You deserve a man who will put your feelings and needs above his own. I haven’t been that man in the past, and for that, I am genuinely sorry.

RURAL DEVELOPMENT: GOV ENO DIRECTS CONSTRUCTION OF ROAD IN IKONO-UYO

...mourns demise of Obong Ekiko

Governor of Akwa Ibom State, Pastor Umo Eno, has directed the State Ministry of Works to award a contract for the construction of a 5 kilometre road in Ikono Clan, Uyo Local Government Area.

The Governor announced this while addressing sympathisers at the funeral service in honour of late elderstatesman, Obong Cyril Mathew Ekiko, at Primary School grounds, Nung Asang.

Governor Eno explained that the road construction, besides aligning with the rural development thrust of his administration, was to keep faith with the understanding he had with the deceased during his political campaign.

"I didn't know Uyo extends to this area. I would have thought it is Etinan Local Government Area. Be that as it may, I have asked the Ministry of Works to work with you to open up another road here. We are doing two already, but we will try and add one more in honour of your Dad."

He recalled consulting late Obong Cyril Ekiko, a former Member of the Cross River State House of Assembly in the second republic, to canvass support for his election as governor and the elder statesman drew his attention to the non inclusion of indigenes of Ikono Uyo in the State Executive Council since the creation of the State. He informed the people that the area has been fully represented in the new State Exco billed for inauguration on Monday February 24, 2025.

"During our campaign, I remember vividly that I visited the late Obong Ekiko, and one of the things he told me was not to forget Ikono Uyo when I become Governor, that they have not had any member in the State EXCO, either as a Commissioner or Spacial Adviser.

"But I am happy today that even though he wasn't around, we have kept our faith, we have kept the promise. Today, Ikono Uyo has, for the first time, a member in the State Executive Council that will be sworn in on Monday.

He acknowledged that the deceased stood firm in support of truth and condoled the family on the demise of the patriarch, saying that the passing of a loved one evokes painful and emotional feelings and that he, and by extension the people of the State, shared in the sadness and feeling of loss experienced by the family.

Governor Eno urged the family to take solace in the fact that the deceased had laid a solid foundation of growth predicated on excellent pursuit and intellectual curiosity whose candle the survivors should hold admirably to, in order to immortalised him, and prayed for the repose of his soul.

Chief mourner and son of the deceased, Engr. Mbong Ekiko expressed appreciation to the Governor for leading the State delegation to bid farewell to his late father, a gesture which he said culminated to his community benefitting in the rural development drive of the present administration.

Media Unit
Govt. House, Uyo
23/2/25