Aug 17, 2023
How to Improve Your Mental Health

How to Improve Your Mental Health

Your mental health is just as important as your physical health. Just like you take care of your body by eating healthy, exercising, and getting enough sleep, you need to take care of your mind by practicing good mental health habits. Also, to achieve your goals, you need to be balanced mentally.

What is mental health?

Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community. According to WHO around 20% of the world’s children and adolescents have mental health issues

What are the signs and symptoms of poor mental health?

The signs and symptoms of poor mental health can vary from person to person, but may include:
* Changes in mood, such as feeling sad, anxious, or angry
* Changes in sleep patterns, such as difficulty sleeping or sleeping too much
* Changes in appetite, such as eating more or less than usual
* Changes in energy levels, such as feeling tired or restless all the time
* Changes in concentration, such as having difficulty paying attention or making decisions
* Changes in behavior, such as withdrawing from social activities or taking risks

What are the causes of poor mental health?

The causes of poor mental health are complex and can vary from person to person. However, some possible causes include:
* Genetics
* Life experiences, such as trauma or abuse
* Biological factors, such as changes in brain chemistry
* Stress
* Substance abuse

There are many things you can do to improve your mental health. Here are a few tips:

  • Get regular exercise. Exercise is a great way to reduce stress, improve your mood, and boost your self-esteem. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Eat a healthy diet. Eating healthy foods can help to improve your mood and energy levels. Make sure to eat plenty of fruits, vegetables, and whole grains.
  • Get enough sleep. When you’re well-rested, you’re better able to cope with stress and make good decisions. Aim for 7-8 hours of sleep per night.
  • Practice relaxation techniques. Relaxation techniques such as yoga, meditation, and deep breathing can help to reduce stress and anxiety.
  • Spend time with loved ones. Social support is important for mental health. Make time for the people who matter to you.
  • Do things you enjoy. Make sure to schedule time for activities that you enjoy. This could be anything from reading to spending time in nature to listening to music.
  • Seek professional help if needed. If you’re struggling with your mental health, don’t hesitate to seek professional help. A therapist can teach you coping skills and help you develop a treatment plan.
  • Read Bible Passages like Psalms 23, Philippians 4 vs 6-8, 1Peters 5 vs 7, Hebrews 13 vs 4-5. Do this before going to bed.

Improving your mental health takes time and effort, but it’s worth it. By following these tips, you can improve your mood, reduce stress, and boost your overall well-being.

Here are some additional tips that you can follow to improve your mental health:

  • Set realistic goals. Don’t try to do too much too soon. Start with small, achievable goals and gradually work your way up to bigger goals.
  • Be patient. It takes time to make lasting changes to your mental health. Don’t get discouraged if you don’t see results immediately.
  • Be kind to yourself. Everyone makes mistakes. Don’t beat yourself up if you slip up. Just pick yourself up and keep going.

Remember, you are not alone. Millions of people struggle with their mental health every day. There is help available, and you don’t have to go through this alone. If you are struggling, please reach out for help. There are many resources available to you like books, websites, churches and other support groups.

Felix A. Duyilemi is a Greatness and Leadership Coach who specializes in helping people create extraordinary results by becoming aware of their infinite potential. He is the creator of  1000X Results Coaching Program, a Coaching Program designed to skyrocket your results.

Felix A. Duyilemi is the author of the Award-winning book, “How to Borrow God’s Brain to Succeed” and other top-rated books and has giving more than  5000 talks on subjects ranging from Success Ideation, Mindset, Leadership and Potential Maximization. His latest book is “How to Monetize Your Brain.”


When he’s not learning, or coaching or speaking, he’s at home enjoying the company of his amazing family!

Reach him at [email protected]

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May 31, 2020

Anyone wants to be an achiever. Desire to be great is inborn in all of us. If you are reading this now, my instinct tells me that you desire to live beyond ordinary. I am pleased to tell you that your desire is noble and honorable. But desire alone is not enough. A story is told about a young man with a tremendous passion to be an achiever in life. He wanted to make his mark. So he decided to visit a man who the whole community recognized as a genius-a man with a wealth of experiences.

“What brings you to me?” the elderly man asked

“I want to become successful; I desire to be an achiever” Replied the young man

The old man smile and said, “That is very simple, all you need to do is to find out what successful people do, and replicate in your own life”

My assignment in this article is to help you organize a set of principles of high flying achievers; your assignment is to replicate it in your life.  The principles are as follows:

1. Know what you want.

This is the simplest but most powerful of all principles of high flying achievers, knowing what you want in life. You can’t go south travelling through North. You must be able to specify what you really want to do, be and have in life. Your vision is your picture of your future. Remember if you don’t have dreams, there will be no dreams to fulfill. James Allen strongly advised:

“Dream lofty dreams, and as you dream, so shall you become. Your vision is the promise of what you shall one day be; your Ideal is the prophecy of what you shall at last unveil.”

2. Know what you don’t Want.

Just as important as stating what you want out of life, you must be able to also know what you don’t want in life. Why? Because, life has no predetermined value on you except the once you either consciously or unconsciously place on yourself. You should be able to state what YOU WILL NOT ACCEPT IN LIFE NO MATTER THE CONDITION.

Jessie B. Rittenhouse writes:

“I bargained with Life for a penny, And Life would pay no more, however I begged at evening when I counted my scanty store.

“For Life is a just employer; He gives you what you ask, but once you have set the wages, why, you must bear the task.

“I worked for a menial’s hire, only to learn, dismayed, that any wage I had asked of Life, Life would have paid.”

3. Make Your Passion Your Work.

Job becomes fun when you are working on what you have passion for. Look around you the people who are truly fulfilled in life are people who have made their passion their job. Zig Ziglar Coaches, John.C Maxwell trains, Anthony Robbins motivates, Shakespeare writes, Messi plays football, Tiger wood plays golf…Success becomes fun when passion romances with work. When you find your passion, you won’t look for job.

4. Set Goals with  Deadline.

Goals determine how far you go. Human beings are goal seeking organism. We are built to function at our best when we have goals we are pursuing.  It is not good enough to say I want to become successful. In what? Where? When? Goals are not goals without a deadline.  It’s been said that “success is goals, and all else is commentary.”

5. Think Big.

What a man can conceive, he can achieve. So don’t place a limit on whom or what you can be by your thoughts. The limit to what you can achieve in life is limitless. So don’t play it small. Let your imagination roam wild. Let your imagination take you around the world. “Remember that the only limit to your capabilities is the one you place upon them. There is no law of limitation” Said Robert Collier.

6. Talk Big.

Your mouth rules your world. Whatever that is not bigger than your mouth is not bigger than your life. Words are capital. Start talking big; talk your way to stardom. People will gauge you by the strength of your words. I am not saying you should be proud or arrogant, the point I am making is to make your words consistent with the future you desire. E. W Kenyon noted: Your life rises or falls to the level of your confession.

7. Act Big

It is not enough to think or talk big; you must also begin to act big. Let your action be consistent with the picture of the future you have seen about yourself. For instance if you intend to become the President of your Country, start talking and acting like a President. If you intend to become a billionaire, start acting like one. Remember one of the ancient principles of success is “be-ing should precedes do-ing’. From today, irrespective of what you are, how you look, where you are coming from, starting acting your future not your past.

8. Welcome Feedback.

Feedback is a response that put us on the line in our journey to greatness. High achievers solicit for feedback,  honour and respect it. Don’t fight feedback; be humble so you don’t stumble.

9. Respect Your Words.

That is another way of defining integrity. Honesty is still the best policy. Make your words your boundary. Honour agreements. Be known as a straight forward person. Respect commitment. Remember the words of Marcus Antonius, “ Truth is always strong, no matter how weak it looks and falsehood is always weak no matter how strong it looks.”

10. Build Your Life around God.

It’s only a fool who thinks he doesn’t need the assistance of God, don’t be one. Let God help you. There is a reference in the Bible that states “In all your ways acknowledge Him, and He will direct your path” God is the highest achiever, it’s wisdom if you make Him your intimate friend!

I hope these principles help you become a high flying achiever in your generation.

You may also like:

Guided Meditation: A Beginner’s Guide

How to Achieve Your Goals: The Power of Positive Thinking

About The Author

Dr. Duyilemi Akindele Felix is a renowned  writer and International Inspirational Speaker. He is a popularly sought after Speaker in Corporate Organizations, Schools, Seminars and Churches. He has written a number of inspirational books including “It’s In You” “Pick Up Your Broken dreams” “Wake Up Your Destiny” and others.


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Jan 30, 2019
Service Your Mind- Victoria Umaru


Humans are no different from machines that require servicing from time to time. We use up information in our reservoirs that our minds request a refill. The interesting thing about servicing also is the fact that even if we do not use up the stored up information in our reservoirs it gets contaminated and then we will have to empty the reservoir and pour in fresh content.
A sharp machete for instance, becomes blunt whether used frequently or not. In other words, whether we use up the information in our reservoir or not we will have to be on a constant update check.

We need to service our minds for the following reasons:

Not to Go Obsolete:

Going obsolete could mean you going outdated or simply you becoming boring and spilling out clichés, to this end you need just a little bit of update to spice you up with the latest trend.

To Have Power:
Information they say is power. But of course, we cannot deny the power in this digital dispensation where information is at the beck and call of individuals and not in corporations or political affiliates alone.

If you do not have information, then you do not possess the power to become an asset. Information places you in a strategic position in any sector you find yourself.

To Stay Focused:

The right information at the right time keeps your radar fixed. If your intention is to go south while in the middle of a desert and you possess no compass, you’re simply lost. The right information will serve as a compass in that instance to guide you to your direction.

To Stay Ahead:

The sweet thing about being ahead is that you don’t need too much just a little bit of what the other person is ignorant about. No wonder athletes stick out their heads when they reach the finish line. A little bit is always the difference, never despise it. So, keeping yourself abreast with the latest information will always put you ahead of your counterparts.


felix duyilemi
To Stay in Business:

Thank God for Bill Gates, Larry Page, Mark Zuckerberg and the rest of them for making access to information as easy and fast as the speed of light. So this point is an information in itself; in case you are in a business and you are not yet online, you should do that first thing after you’re done reading this piece because if you don’t you’ll soon be out of business.

Let’s talk: What are you doing to service your mind? Drop your comment in the comment box. Thank you!

Victoria E. Umaru is the Seminar Facilitator and Marketing Director of Tremendous Life and Biz Consulting. She is a Public Speaker and writer by Passion. Victoria bagged bachelor’s Degree in Law from the Kogi State University.

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Apr 4, 2018
Fire Your Fear By John C. Maxwell

Fire your fear by John C. Maxwell


Fire Your Fear By John C. Maxwell

The world renowned Leadership expert shares tips on how to overcome fears…



Franklin Delano Roosevelt was born into wealth and prestige, and as a young Harvard graduate, he seemed destined for success. By the age of 30 he was elected as a state senator, and a few years later he was appointed as Assistant Secretary of the Navy.

However, shortly before Roosevelt turned 40, tragedy struck when he contracted polio. It’s hard to imagine the fear he must have felt upon suddenly losing motion in his arms and legs. FDR could have let the fear of living with polio debilitate him, but he rose above it. Through therapy, he regained the use of his hands, and he learned to walk with braces. Eight years later he became Governor of New York, and he was eventually elected President of the United States.

Interestingly enough, when Roosevelt became President, the American nation was paralyzed. How appropriate that a person who had personally conquered fear would lead a nation filled with fear. In steering the country through the Great Depression and World War II, FDR put his stamp on society and gained notoriety as one of the greatest American leaders of the 20th century.

Facts about Fear

1) Every generation experiences fear.

In the past 100 years alone, Americans have felt the fears of World War I, the Great Depression, World War II, the prospects of nuclear war with the Soviet empire, international terrorism, and the present financial recession. Our fears change with the time in which we live, but every generation has fears.


2) Every individual has fears.

Each person has something they’re afraid of. Commonly held phobias include public speaking, sickness, insects, heights, loneliness, or financial problems. Leaders aren’t immune to fear, either. Peter the Great trembled and wept whenever he had to cross a bridge. Julius Caesar was terrified by thunder and would hide in a cave during severe storms.


3) Fear is destructive

Upon taking office, FDR saw the crippling effects of fear creeping across the USA. That’s why, in his first inaugural address, he famously told Americas, “The only thing we have to fear is fear itself.” Let’s look at some of the ways fear undermines leadership.

Destructive Effects of Fear

1) Fear breeds more fear
By avoiding what we’re afraid of, our fear breeds lack of experience. In turn, inexperience breeds ignorance, which results in even more fear. It’s a vicious, downward cycle.

2) Inaction

Fear paralyzes and immobilizes us. In the words of John F. Kennedy, “There are risks and costs to a program of action, but they are far less than the long range risks and costs of comfortable inaction.”

3) Divided thinking

Fear removes focus from a person’s life. Like worry, fear divides the mind and prevents concentrated thinking.

4) Isolation

We withdraw from others in an effort not to have our fears exposed. As Michael Pritchard said, “Fear is that little darkroom where negatives are developed.”

5) Procrastination

We delay what we’re scared to do. In my opinion, the only person worse than a quitter is the person afraid to begin.

6) Misused energy

Fear is the energy to do your worst in a new situation. I compare fear to gunning the engine when your car is in neutral. You’re making lots of noise, but there’s no accomplishment.

Three Responses to Fear

1) We Can Avoid Fears

2) We Can Wait for Fear to Magically Disappear

3) We Can Face Our Fears and Overcome Them

Of course, there’s only one healthy response to fear-facing it courageously. Fear undercuts personal dynamism. Instead of self-confidently emitting enthusiasm, fear causes charisma to erode and gradually robs a leader of influence.

How to Constructively Face Fear

1) Discover the foundation of fear.

Fear usually resides in feelings rather than facts. Drill down into your emotions to figure out the basis of your fears.

2) Admit your fears

We never help people by trying to cover up our failures. Admit them and realize you’ll make them. Something about owning up to our failures helps us deal with the fear of making them.


3) Accept fear as the price of progress.


We have the terrible idea that we can eventually rid ourselves of fear. However, if you want to grow, then you will encounter fears the rest of your life. The good news: each victory over fear adds to your confidence and helps you to overcome fear again in the future.

4) Develop a burning desire within you.

Get red hot. Desire propels you to go where you’re afraid to go and to do what you’re scared to do.

5) Focus on what you can control.
For example, I can control my attitude, but I can’t control the actions of others. I can control my calendar, but I can’t control life circumstances. Remember: it’s not what happens to you, but what happens in you that counts.



6) Feed the right emotion and starve the wrong one.
We have both fear and courage within ourselves. Here’s what I’ve learned: you cannot purge either one.

However, you can weaken the emotion of fear by starving it. Whichever impulse we feed dominates. When we feel fear, but act anyway, we deprive fear of nourishment and strengthen the impulse of courage inside of us.


I’ll close with a quote from FDR’s wife, Eleanor Roosevelt, a fantastic leader in her own right.

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.’ The danger lies in refusing to face the fear, in not daring to come to grips with it. If you fail anywhere along the line, it will take away your confidence. You must make yourself succeed every time. You must do the thing you think you cannot do.

About John C .Maxwell


John C. Maxwell is an internationally renowned leadership expert, coach, and author who has sold over 21 million books. Dr. Maxwell founded EQUIP and the John Maxwell Company, organizations that have trained more than 5 million leaders in 174 countries. Every year he speaks to Fortune 100 companies, international government leaders, and organizations such as the United States Military Academy at West Point, the National Football League, and the United Nations. A New York Times, Wall Street Journal, and Business Week best-selling author, Maxwell’s The 21 Irrefutable Laws of Leadership has sold more than 2 million copies. Developing the Leader Within You and The 21 Indispensable Qualities of a Leader have each sold more than 1 million copies.


You can read his blog at, follow him at, and learn more about him at




Dr. Duyilemi Akindele Felix is a renowned  writer and International Inspirational Speaker.

He is a popularly sought after Speaker in Corporate Organizations, Schools, Seminars and Churches.

He has written a number of inspirational books including “It’s In You” “Pick Up Your Broken dreams” “Wake Up Your Destiny” and others. He spends his time reading, writing and speaking. Reach him on [email protected]

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