self development Archives

In Career Gems January 9, 2023 By Women of Rubies

6 Simple Ways To Improve Your Sitting Posture At Your Work Desk

If there is one thing this generation suffers from, it is poor posture. Take a look around you and observe keenly the people around your environment. You would see people with poor sitting, standing and walking postures.

In your work place, you would have noticed people hunched over their seats, with their backs bent.

You’re probably currently sitting at your desk reading this, blissfully unaware of your posture right now—and that’s perfectly normal. It can be difficult to always be mindful of your posture, especially during a hectic workday through hours of Zoom meetings and conference calls.

Your posture is a very important indicator of your overall health, as it supports blood flow, improves your mood, increases your confidence, and strengthens your other muscles and joints. Practicing better posture while at your desk at work or at home, even in the smallest ways, is a great way to be mindful of your health on a daily basis.

Here are a few quick ways you can improve your posture as you go along your workday.

1. Switch up your seating

Your seating can make or break your posture—literally. Seating with little to no back support, worn-out chairs, and working from your couch or bed could wear on your body over time, straining your shoulders, spine, and lower back.

If your desk chair doesn’t have the support you need to sit comfortably and in an upright position for an hour or two at a time, you may need to switch up your seating.

A good, ergonomic chair for your workspace will have lumbar support to help the middle of your back, where most of the tension goes when you’re hunched over your desk. You also want to pick a chair that keeps your body at a neutral, upright position with an adequate seat height that keeps your arms and legs leveled and a backrest that isn’t too firm or too soft.

If you’re now working from home, make sure to be mindful of where and how you’re sitting. Set up your own workspace with a desk and chair that supports your back and shoulders and promotes better posture over time.

As much as you can, avoid working from your bed. Your spine will thank you.

2. Take frequent stretch breaks

It’s easy to get wrapped up in your workday and forget to move, so set an alert on your work calendar or on your phone as a regular reminder to take a break and switch up your posture by taking a walk, standing briefly in between meetings, stretching, or getting a quick exercise in.

Spending hours upon hours every day in a seated position where your back is either slouched or hunched over is detrimental to your posture. Many health professionals have declared that sitting has now become the new smoking, a popular myth that compares the negative chronic health effects of both, such as weight gain and diabetes.

Prolonged sitting can have long-lasting effects on not only your back but also on your overall health.

Make it a priority to get up and move around on a regular basis throughout your workday to give your body some relief from sitting and staring at a screen all day. Put yourself on a daily schedule to get some time away from the desk so you can give your back a break from sitting in an upright position, putting more pressure on your spine.

3. Exercise for better posture

When we exercise, we often forget to exercise for better posture, especially as working from home becomes more prevalent. Your posture is key to better overall health, and taking time to focus on it during your workday can help prevent lifelong body issues.

Exercising throughout the workday for better posture can be as simple as standing upright for an hour or two at a time at your desk, stretching and rotating your neck to relieve some of the tension from hours of working, or getting a good back bend at the waist to loosen up that lower back.

Give yourself a few small breaks during the workday to work out those kinks in your shoulders, neck, and back from sitting too long, and focus on exercises specifically for those areas.

4. Keep your workspace eye level

Hunching over your desk to look at your laptop or to type is one of the key indicators of poor posture. If your laptop or desktop computer isn’t eye level, it makes it easy to slouch and get stuck working that way for hours.

Do an overall assessment of your workspace, including your laptop, your monitor, your desk, and your computer accessories like your keyboard and mouse to make sure they are level to your eyesight and body to ensure that you’re not straining your neck, shoulders, and back to use your devices.

Your workspace should be at a comfortable level but upright enough where your posture isn’t compromised. Switch up the positioning of your workspace so that it’s easier to sit upright while still being effective throughout the day. If you work remotely or from home, find a better place to set up your workspace like on a high bar-style countertop where you can easily sit in an upright position, or even stand and work for a change of pace.

5. Be intentions about your sitting posture

Taking the time to connect with your body every so often throughout the day to see how it feels can seem like another item for your to-do list, but your back will definitely thank you for it!

Practice being mindful of your posture throughout the workday by setting frequent reminders on your phone to check in with your body.

Use this mindfulness to be more aware of your posture on a daily basis and when you place the most tension on your back. Do you find that your posture suffers during long Zoom meetings? Are you sitting for more than two to three hours at a time in the mornings or afternoons? Take note daily of all of your workspace habits and how it impacts your posture and your overall body. This will help you anticipate and be more mindful of your posture during the most stressful times of your day and prepare to change it up.

6. Keep your feet flat on the floor

Your feet and their position while at your desk play a crucial role in your overall posture while sitting. If your feet are crossed or elevated, that could compromise your posture, as your weight is primarily on one leg or your back is taking the brunt of it.

When your feet are flat on the floor and properly leveled, the weight of your body is evenly distributed across your hips. Keeping your feet flat on the floor also makes you more mindful of the overall stance of your body, as it unconsciously makes you straighten up.

Practice keeping your feet fully on the floor for longer periods of time instead of elevating them using a footrest or crossing your legs at the knees underneath your desk. Planting your feet on the ground will help you be more aware of your posture and if you’re slouched or hunched over your desk.

Your posture is a key indicator of your body’s health during your workday. Don’t ignore any signs of back or shoulder pain; make it a point to take care of yourself while working, starting with your posture

Which of these tips do you find helpful?
Which of these tips would you start practicing today?

What other useful tip would you like to add? Please share with us in the comment box below.

In self development January 7, 2023 By Esther Ijewere

Tamela Tuberville: 10 Powerful Psalms You Should Pray Regularly

God has done so much in my life, and I am sure in yours as well. Sometimes I have difficulty finding the words to express my worship and adoration, especially in prayer. How do I fully express gratitude to the One True God for His abundant blessings? In times of distress, what do I say to convey my pain? When I am down to my last ounce of strength, how do I communicate my need to my Father?

One of the most significant sources of words for praise, worship, thanksgiving, and need comes from the book of Psalms. The book of Psalms is one of only two books in the Bible constructed as a compilation. The second is Proverbs.

Watch: 3 Powerful Psalms for Protection

Musical instruments often accompanied the psalms, making them the hymns of God’s people. Jesus sang psalms with His disciples on the night before His death. Psalms were sung regularly by the congregation and lifted up by individuals in adoration and intercession. Just as the Israelites prayed the psalms, we can also use them regularly to worship God and to bolster our prayers.

There are several ways to use psalms in our prayers. Start by reading a psalm through and meditating on its purpose. Consider whether the psalm is meant as worship, thanksgiving, or is a lament of sorrow, or a cry for deliverance. Then, make the words your words. Try inserting your name to create a personal psalm. No matter your situation, there is a psalm for every need.

Whether or not you struggle to find the words to pray, here are 10 powerful psalms to pray regularly:

1. To Give Praise – Psalm 30:4-5

“Sing praises to the Lord, O you his saints, and give thanks to his holy name. For his anger is but for a moment, and his favor is for a lifetime. Weeping may tarry for the night, but joy comes with the morning.”

Psalm 30:4-5 ESV

David wrote this psalm for the dedication of his palace, and yet there is no reference to the structure; only praise for all God had done. David invites the congregation to join him in this praise, and he invites us as well. Use this psalm in prayer to give thanks for God’s patience and His faithfulness. Although we suffer pain as consequences for our sin, as David did, it will be brief compared to the joy on the horizon.

2. To Trust in God – Psalm 37:2-3

“Trust in the Lord, and do good; dwell in the land and befriend faithfulness. Delight yourself in the Lord, and he will give you the desires of your heart.”

Psalm 37:2-3 ESV

Sometimes evil abounds in our midst. We may not understand why evil people prosper and we struggle. Praying the words of this psalm reminds us that God is faithful and we should trust Him to bring justice. In the meantime, we continue doing good and delighting in the truth of His love.

3. To Pray for Deliverance – Psalm 40:1-2

“I waited patiently for the Lord; he inclined to me and heard my cry. He drew me up from the pit of destruction, out of the miry bog and set my feet upon a rock, making my steps secure.”

Psalm 40:1-2 ESV

This psalm reminds us of God’s faithfulness to be our help and our Deliverer. When we are in despair and see no way for the future, praying this psalm encourages us to trust in the Lord and be assured that He hears our prayers and requests.

4. To Pray For Protection – Psalm 46:10-11

“’Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth!’ The Lord of hosts is with us; the God of Jacob is our fortress.”

Psalm 46:10-11 ESV

The first words of this psalm declare God’s protection. He is a refuge and fortress. No matter what happens God is in control. Praying this psalm for the times when we fear gives us hope to endure because we know in the end He will be exalted. All we have to do is be still and expect Him to move.

5. To Pray When You Are Overwhelmed – Psalm 55:22

“Cast your burden on the Lord, and he will sustain you, he will never permit the righteous to be moved.”

Psalm 55:22 ESV

You can pray this psalm when the world feels overwhelming. When the world feels heavy, and your burdens are many, this psalm stresses God’s strength and protection. Giving God our cares and trusting in His protection keeps us from being tossed back and forth between fear and anxiety. We can stand firm no matter the situation and not be moved.

6. To Worship God For all He Has Done – Psalm 103:1-2

“Bless the Lord, O my soul, and all that is within me, bless his holy name! Bless the Lord, O my soul, and forget not all his benefits.”

Psalm 103:1-2 ESV

David is the author of this psalm although his circumstances are unclear. He always had reason to give praise. David is not saying here that he could bless God but that it honors and blesses God when we praise Him with everything we have. Just like David, we have so many reasons to glorify God. Try praying this entire psalm as worship for everything God does in our lives.

7. To Give Thanks For His Mercy – Psalm 106:1

“Praise the Lord! Oh, give thanks to the Lord, for he is good, for his steadfast love endures forever!”

Psalm 106:1 ESV

This psalm refers to God’s loyal covenant love, or mercy. The verses that follow in this psalm retell the details of God’s disobedient people and how He had mercy on them. They wandered and often forgot whose they were. They worshiped idols and turned against God’s will. We can probably say the same. Nevertheless, He heard their cry and He hears ours. To pray this psalm reminds us of God’s unfailing love and mercy even though we stray from His will and protection.

8. To Give Thanks For Answered Prayers – Psalm 116:1-2

“I love the Lord, because he has heard my voice and my pleas for mercy. Because he inclined his ear to me, therefore I will call on him as long as I live.”

Psalm 116:1-2 ESV

We know God answers prayers and the psalmist here gives thanks and gratitude for all he has received through answered prayer. Near death, according to the psalm, he cried out, and God heard and he was saved. Lifting up this psalm in prayer gives thanks to God for answered prayers and reminds us of His faithfulness.

9. To Offer Gratitude for God’s Word – Psalm 119:1

“Blessed are those whose way is blameless, who walk in the law of the Lord!”

Psalm 119:1 ESV

This psalm is the longest chapter in the Bible and focuses almost entirely on God’s word, referred to as a “lamp unto my feet.” Scripture is a central part of every Christian’s life and praying this psalm, even in part, gives us an opportunity to give thanks for God’s word.

10. To Remember God Made Us – Psalm 139:14

“I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well.”

Psalm 139:14 ESV

Written by David, this psalm reminds us that God is everywhere and that He created us exactly to be who we are. Consider the miracle of the human body or the splendor of creation. Each part of our bodies works together perfectly by design. The only response to knowing the Creator specifically made us is worship and adoration.

These are only a few psalms you can pray regularly. There are 150 psalms containing over 2,500 verses written by David, Moses, Solomon and many unnamed saints. I urge you to explore the Psalms and find the words for your prayers in the songs of God’s people.

Source: I believe

In lifestyle January 5, 2023 By Esther Ijewere

Model Ajuzie: 5 Factors That Make Women Stay In Violent Relationships

There is a rise in domestic violence and it is more painful when you decide to stay because of the kids. What exactly are you teaching them? Do you realise the psychological and emotional effect the constant violence they witness have on them?

Every life matters but when you are constantly traumatized and you face physical abuse, it is better to leave, don’t wait for your abuser to change. Truth is nothing justifies Assault and battery. Domestic violence is not gender based but I would want to focus on women. Women should stop enduring DV. There is no accolade for enduring domestic violence.

I understand the stigma attached to being a divorced or single parent especially as a woman but that is not enough to stay where you are no longer accepted or tolerated. Most women have lost their lives as a result of the shame of speaking out. They try to hide their pain and wallow in self pity, denial and shame. I understand their are unfavourable factors that they might want to deal with which is why some prefer to endure abuse and live in denial.

I will like to mention but a few.

1. Parental Rules.

Parents should learn to accept their kids who have the courage to walk out of ill relationships. They should welcome them and make them feel at home. Some parents have lost their child because they don’t want to be associated with a daughter who walked out of a relationship not minding the grievance of what she passed through. They stigmatize her and give unrealistic advice with expectation that the abuser will change. They try to avoid whatever will according to them, tarnish their image or reputation amongst friends, colleagues and the society.

2. Religious doctrine

Christianity tells you that marriage is for better for worse and as such you are to endure and back your abuser in prayers. Your are to pray and fast for him to change. How do you achieve that? How do you remain where you are constantly being beaten, inflected with physical injuries, you are mentally drained and emotionally broken? Just How? You are reminded that God hates divorce and for you not to offend God you just have to look for a way round the situation but walking away is certainly not one of those choices.

3.The society.

The society already has a title for you as a woman who was once married and they try to pull you down with either their words or attitude. They act like a reminder to your previous status and some even try to stigmatise you especially when a child(ren) are involved.You’re most likely not to be given a fair judgement as they analyse and conclude on how, why and when you become a single parent or divorced woman.

4. You!

Yes you, you already have conditioned yourself to be too dependent on your abuser that you fear what the future holds outside that relationship. You prefer to take the insults for the fear of starting life afresh. You endure all his abuse because you feel that is the only way to gain respect. You have so built your world around him that you just don’t want to see beyond the abuse. You are scared of what your fellow married women would say and you don’t want to be mocked. I quite understand but the truth is not every one who walks out of an abusive relationship alive. Think about it.

5. The children

Most women who died in The hands of their abusive partner stayed backed because of their children. They were more concerned about the welfare of their kids but never really understood that theses kids are accumulating and assimilating negative notions of how a family should live. You stay back for your children but have your asked what exactly are they learning in such a Commotinal environment? The bitter truth about staying in such a relationship is that when you die, these kids if not grown up will be told a different story about you. They will be lied them and you might be painted black. You stay and die for the children but their live goes on.

Finally, I am not advocating for you to leave a happy home but all I am saying is when domestic violence becomes a norm in your Violent relationships, please leave to live. Make your happiness and wellbeing your priority and walk out with confidence.

Remember that a life worth living is worth living well and marriage void of abuse of any sort is best enjoyed and appreciated.

In lifestyle January 5, 2023 By Women of Rubies

Remi Cole: 7 Unrealistic Expectations Men Have Of Women

Hey Guys. We love you, but some of the expectations you have of us, girls, range from bluntly absurd to rather mean. Just like you, we’re face the same limitations that are posed on us by being human.

If you stop expecting the next 7 things, our whole relationships may go onto the next quality level!

We cannot look hot without taking no time to get ready.

Do you realize that even those “effortless, I just got out of bed look” requires hours of careful preparation – blow dry, face tone, mascara, bronzer, etc. Don’t pace nervously around the room, sighing for the tenth time, looking at your watch and moaning: “Are you ready, yet?”. Most of us were not born so naturally good-looking as you are. So sit down and wait if you’d like us to look gorgeous as hell.

2. We won’t stop dating other people unless we are official

Just too many guys these days falsely assume that while they are still playing the field, hooking up, and going on dates with other girls, we would show the outmoded notion of chivalry and sit at home, patiently waiting for your call. That will likely not gonna happen until we become official. Until you are clear about your expectations, we will continue keeping our options open!

3. We won’t stop being friends with our male buddies

Yes, we are together now and we may be in love, but that absolutely doesn’t mean we should banish our male friends. They have been around for decades before you, supporting and helping us expecting nothing in return! If you expect that now you will be the only man in our life, you are very wrong. Having male friends for a girl is all right and you should deal with it. Men are 50% of the population and some of them are friends with women.

4. We can’t read your mind

As a man, you are likely not used to spilling out all your feelings and troubles. We get that. You are not used to complaining. You don’t want to appear weak and so on. But if something really bothers you – we want to know! We can see you are being passive-aggressive so something must be wrong. Yet, in most cases we cannot read your mind and magically guess the reason. Instead of playing an evening game of charade with questions like: “Did something happen at work yesterday?”, “Did you fight with Joe?”, “Is your Mom feeling well”? and so on, just tell us what’s wrong! We’d really appreciate that.

5. We can’t call you less and more at the same time

Yes, you don’t like us to be that annoying gal who rings you up ten times a day and texts in between the calls. Sure, no man likes overwhelming attention. That makes you feel creepy. Yet, at the same time, if we do not call you often enough, you just assume we are not that into you. Work with us to find the fine line that is not too much, not too little, but just right.

6. We rarely make an exception in our rules for you

Most of us have these small rules when it comes to dating: “no kissing on the first date”, “the 5 date rule”, and so on. Those rules exist in a woman’s mind for a reason. We don’t want to feel cheap or used. We don’t want to get hurt or become too close before we get to know each other well enough. If you are, indeed, “worth it”, we’ll break the rules without any extra encouragement from your side.

7. We can’t be casual and emotional all at once

Guys, we sometimes don’t mind having just a casual physical connection and not being in a relationship. Yet, if you “don’t really look for a relationship right now,” then we don’t really look to deal with your emotional issues, go to brunch together or give an advice of what to say at a job interview. If this is “just sex,” just have sex with us, but don’t bring in your emotional baggage and false expectations in tow.

In lifestyle January 5, 2023 By Women of Rubies

5 Reasons Why Female Friendships Are Important For Women’s Well-Being

A close-knit group of trusted friends is important for everyone’s well-being, but women in particular can benefit from their female friendships.

Here’s five benefits of female friendships, and why it’s so important to maintain and nurture them

Most of us have been dumped, experienced pain or loss, or faced conflict in our lives. As humans, we tend to go through highs and lows and these experiences can be a little easier when we have girlfriends to support us.

The truth is – having female friends is incredibly important for your mental health.

1. Female friends can understand you in ways that men may not

Although we are biologically alike, there are differences in the way different sexes can engage and react with situations. Without generalising too much, women tend to have nurturing, mothering qualities which can be empathetic and understanding when you need it the most.

So, when you vent about work or your in-laws, another woman can be more empathetic, validate your reasoning and draw on their own personal experiences to relate back to you.

A pattern I’ve seen in certain people who enter relationships is the isolation process that takes place after. They start spending all of their time with their significant other, coming to them for every type of support and slowly start fading away from their platonic relationships.

Your girlfriends understand you in a way that your man doesn’t.

Having an intimate connection with your significant other is great and expected in any healthy relationship. However, when it comes to vulnerability, it is never fair to confide in only one person.

When you are only confiding in one person for every single thing, you are inadvertently putting a heavy amount of pressure on that person. What you’re essentially doing is turning that person into an “emotional dumpster” so to speak.

And to put it simply, there are going to be times where your guy just can’t relate.

There are going to be times where your man is not going to be able to give you the comfort or support you need, and he really should not need to.

Your girlfriends understand you in a way that your man doesn’t.

The saying goes that “men are from Mars, women are from Venus” and there’s a lot of psychological truth to that. Even though men and women may complement each other, such friendships with our girlfriends are an outlet to “share problems, thoughts, feelings, and triumphs”.

By nature, women are more intuitive as well. Those things that come up that your guy thinks you are “overthinking” or being “crazy” about, your girls will be there to acknowledge your feelings and back with reasoning.

Confiding with your girlfriends gives you an entirely different level of emotional support.

2. Female friends can offer you a fresh perspective

Although women have the love and support of our partners, a female friend can offer you a different perspective in times of need.

For relationships, a female friend can act as an outsider looking in, giving honest advice that we may not always want to hear, but provides a different perspective that can positively influence our decisions.

Female friends can also be great for your self-esteem. A good female friend won’t fat-shame you or let you fat-shame yourself, they will tell you why you deserve that promotion or why your partner should treat you better.

After walking away from a conversation with a good female friend you should feel confident and supported.

3. Female friends can be a voice of honesty

Even if the honesty can come across as brutal, at least you know that you’re getting the absolute truth.

Female friends can be your sounding board, someone who will listen to your ideas, thoughts and opinions and then tell you what they honestly think. Recent research suggests that our female friends know us better than our partners. They therefore know when you need a listening ear, a shoulder to cry on or a night out dancing and drinking cocktails!

4. Female friends get better with age

Good quality girlfriends are like fine red wines: they get better with age. Recent research actually tells us that the average female friendship lasts 16 years, which is 6 years longer than the average romantic relationship. Once we turn 55, our friendships on average last 23 years! Female friends can challenge us to try new things, act as mentors in our career and push us to excel in all areas of life.

5. Female friendships can help us deal with stress.

Women and men biologically have differing responses to stress. Women who are stressed respond with a reaction called ‘tend and befriend’, which means they tend to nurture those around them and reach out to others, often other women.

Research has even shown that women have higher survival rates from breast cancer when they have strong friendships than those in social isolation.

So…

Contrary to popular opinions on how women are their worst enemies, a lot of women have agreed and acknowledged the positive impact and pleasant vibes female friendships has offered to them. And from this article, it is clear how much benefits female friendships have to offer.

Get past the notion of women not being able to befriend each other, get past that idea of women being there wist enemies and open your eyes to a new horizon. See that women are not just capable of bonding and being friends, women are truly meant to be friends with each other.

In Career Gems January 5, 2023 By Women of Rubies

6 Important Things Successful Women Should Always Invest In

All successful women seem to share a particular innate quality. They all carry themselves with a kind of confidence that matches with their level of success.

They all know there is a need to invest in certain not-so-secret things and they also show that acquiring and attaining these characteristics won’t buy you success. But it will give you the confidence to be the woman you dream to be and show you that it’s not someone you need to transform into, but someone you’ve been all along.

So here is how you can become the best version of yourself as a woman by investing in these 6 things.

1. Education

Sheryl Sandberg has openly admitted that one piece of advice she would tell her twenty-year-old self would be to create an 18-month learning plan.

Alongside your goals, you need to plan out exactly what you want to learn over that period and improve on the things that scare you the most. Because the successful woman knows that in order to succeed she needs to commit herself to education.

More importantly, she knows that it doesn’t finish when University does – the process of learning does not stop there. It’s up to you to further your education and build your knowledge. It’s a choice and it’s a choice you should make for yourself every day.

Your day should consist of at least one hour of personal development. And this can be as easy as signing up to coursera and learning a new skill in an hour.

2. The tools you need to get things done – such as a personal computer, a tablet, a journal.

Oprah famously keeps many journals to get her through, she keeps a health and wellness journal to track her growth so she can look back on it and reflect.

But it’s not only her, no successful career woman can get through any day without her planner. It’s her right-hand man and it goes wherever she does.

A journal helps you keep tab of things and a planner helps you note down things you need to do at particular times. And no, it’s not just about keeping up with a to-do list. You need one for every area, finance, fitness, business plans.

3. Your wellbeing

Gwyneth Paltrow is a huge wellness advocate and has even built a brand around it – and there’s no wonder she looks so good. But it’s not only her on that’s on a wellness mission, Arianna Huffington also boasts that yoga is the best thing she can do to achieve and maintain balance in her life.

Because if you look after your body, in turn, it will look after you. It’s your wellbeing that will help you become successful, it goes hand in hand! Without it, you’ll struggle, but with it, you’ll be bigger and better.

This concerns your health, what you eat and put into your body (make sure to only eat for energy) and how you switch off at the end of the day.

4. Mindfulness

If you want to become successful you have to start taking mindfulness seriously.

Take a leaf from Victoria Beckham who uses crystals to keep her grounded, or Gwyneth Paltrow who is very holistic. It’s about clarity and keeping your mind clear.

By doing this you’ll be ensuring that you’re well looked after and calm of mind, which will help you not only to perform better at work but be more present daily.

5. Your self-development

Growth should be one of your top goals always. And it’s something you need to always remind yourself to do.

What makes you different from six months ago? If you reply with nothing then it means you’re not progressing.
Finding the time can be difficult, but that’s where you need to make the time because it will only help you in your career.

Read and buy books you usually wouldn’t, expand your horizons, attend those classes you never get around to – just do it.

Make a list of the areas of your life you want to progress in and then come up with a plan that will help make this happen.

6. Proper Organization

I could talk about organization for days. It’s something that excites me and helps me operate at my best. I cannot think clearly if it is not tidy around me, which means it’s essential that not only my work life is organized by my home life too.

Emma Watson, for example, said she swears by multiple notebooks to get things done. “I keep a dream diary, I keep a yoga diary, I keep diaries on people that I’ve met and things that they’ve said to me, advice that they’ve given me,” she revealed.

Keeping multiple notebooks is no bad thing, it’ll allow you to organize your thoughts and keep everything in the right place. Invest in stationery that’s designed to help your life run smoother.

In lifestyle January 5, 2023 By Women of Rubies

Olamide Ayeni: 5 Tips On How To Deal With A Depressed Partner

Living with a depressed partner who is often unhappy, critical and negative isn’t easy, and it may also be hard to persuade the individual to get help. Depression can put a strain between you and your partner if it’s not handled properly.

Tips on how to cope with a depressed partner [Atinka Online]

Depression varies tremendously in severity, but it has many behavioral impacts that can profoundly affect all significant relationships. Many factors can contribute to one’s depression, most especially when he is in a low place in his life.

Depression results from shifts in brain chemistry that influence mood, thoughts, sex drive, sleep, appetite, and energy levels. All factors that could affect a marriage, as well as disrupt home and family life.

So what do you do when your partner or husband won’t talk to you but grumble, complain and mope around the house? Here’s how to deal with a depressed partner.

1. Find the root of the problem

You have to know what the problem is to solve it [How Africa]

This is the first step to solving the problem. You have to know what the problem is to solve it. Is it the person’s job? Earnings? Or even you and the family? A problem shared is a problem solved. And in a case where he doesn’t talk, do some digging, but not snooping and getting into the partner’s business. Just gather enough information that would help in solving the problem.

2. Identify what you each can handle and stick to it

Supporting a significant other through a hard time is always going to be stressful. That doesn’t mean it’s not worth it, but it can be a danger to your well-being. You can’t help your partner if you’re too overwhelmed to function. When you’re helping your partner, be sure to give yourself some clear boundaries on what you can and cannot offer them. Getting a therapist for your partner is advised.

3. Seek help together

Support goes a long way in helping your spouse. Seek help together, whether it is a counselor you see or a professional therapist, a spiritual counselor or help from family members. You need to be by your partner’s side so the individual doesn’t go through the journey alone.

4. Demonstrate your love

Telling and showing your partner that you love them helps them [Pulse Nigeria]

Depression can make a person feel like a burden and unworthy of love and support. Proactively counteract those thoughts by telling and showing your partner that you love them. Let them know that you understand that depression is affecting their thoughts, feelings, and behavior and that you (still) love them. Reassure them that you are here to support them in their journey to get better.

5. Do family activities together

You can take him and the kids out, do something fun as you used to you when dating. Getting him distracted will help the recuperation process. He needs to feel needed and useful again, to know that there are people counting on him. You are the one who can best help your husband because you know him best.

In Career Gems January 2, 2023 By Women of Rubies

How To Leave a Toxic Relationship

Learning how to leave a toxic relationship is never as easy as saying, “Hit the road, Jack!” – especially not when you are in love with your partner.

If you’ve been in a toxic relationship, you know exactly how emotionally, physically, and mentally exhausting they can be. But if a toxic relationship is so taxing, why is it so hard to leave?

In this article, you will find out why it’s difficult to leave a toxic relationship and how to leave a toxic relationship for good.

How to Know if You’re in a Toxic Relationship

Sometimes it’s hard to know whether you are in a toxic relationship or not. It is often because of the manipulation involved in partner -toxicity.

Another reason why it may be difficult to admit that you’re in a toxic relationship is that there isn’t any outward abuse. Your partner may not hit you or cross any obvious sexual boundaries,^[1] but that doesn’t mean you’re in a healthy relationship.

Making a pro/con list can be a helpful first step when learning how to leave a toxic relationship.

Pros might be that your spouse makes you laugh, you enjoy the same hobbies, and you love them.

But, what are the cons of being in your current circumstances?

When you make out this list, it’s important, to be honest with yourself. Does your partner do any of the following?

Doesn’t give you privacy
Cut you off from friends/family/finances
Prevents you from attending school or work
Is controlling and jealous
Makes all the decisions in your relationship
Pressures you into things you aren’t comfortable with
Makes “jokes” or criticizes you
Is unfaithful
Talks down to you
Destroys property
Sends threatening text messages
Invades your privacy (checks your phone/social media/follows you)
Threatens to do something horrible if you leave the relationship
Gaslights/acts like the things they are doing are not a big deal

If these toxic behaviors remind you of your spouse, this may be the wake-up call you need to take action and get out of your dangerous relationship.

Why Do People Remain in Toxic Relationships?

One of the main culprits is oxytocin. Oxytocin is a hormone in your body that releases during moments of intimacy. This could include making love, holding hands, kissing, or even cuddling with someone.

When oxytocin is released, it causes you to be more trusting of your partner, even when trust is not warranted. This sneaky little hormone is also guilty of promoting bonding, which can make it feel impossible to leave your spouse, even when you know they aren’t good for you.

In addition to the effect of oxytocin, here’re 5 more things that make leaving a toxic relationship difficult:

1. Abuse Weakens You Emotionally

Emotional abuse can be devastating to everyone, leaving the individual weak without self-esteem, making starting afresh a difficult decision to make.

2. It Can Be Life-Threatening

Leaving a toxic relationship can be dangerous, leading to all sorts of consequences, even death. Research shows that a toxic partner kills a larger percentage of women in weeks after leaving a toxic relationship than when they remain in the relationship.

3. The “It Will Stop Mindset’

Society has ingrained in us a “don’t give up on anything” mindset in which people follow even when they recognize it might result in something catastrophic. That mindset is also followed by having the thought that the abuse will stop eventually.

4. Social Pressure

There is always that social pressure from friends, family members, etc., to want a relationship – this pressure only makes the situation worse.

5. Social Reaction

People often don’t want to admit to anyone that they are going through a hard time, which cuts across relationships. People in toxic relationships don’t want to admit the kind of abuse they are going through because of fear or shame of being blamed or judged.

The Effects of Emotional Abuse in a Toxic Relationship

1. Fear

This is a constant concern or awareness of danger. You start to have trust issues with anyone you find yourself with that building a relationship becomes issue overtime.

2. Shame

You don’t feel free to interact with anyone who knows what you have gone through like Friends, family members, etc., which often can result in loneliness.

3. Confusion

Your mind consistently wonders, and you seem to lose concentration and cant focus on a particular task.

4. Drugs or drinking

Abuse often results in excessive use of drugs and drinking. Thought that it could take away the pain is a delusion.

5. Suicide

When the pain and trauma get too much, it can often result in the party taking their lives.

6. Sleep trouble

You don’t get to enjoy sleep as you are supposed to. Thoughts and anxiety become the order of every moment.

How to Leave a Toxic Relationship

1. Know That You Deserve Better

Months or years of being told that you’ll never find anyone better than your spouse can wear on you, and you may even start to believe it. But this isn’t true.

Tearing down self-esteem and self-worth is what abusers do to keep their victims trapped in the relationship.

Let “I deserve better!” become your daily mantra. Remind yourself of your worth every day.

You’ve tried your hardest to make your relationship work, but sometimes love is not enough, and you need to move on for your own mental and physical wellbeing.

2. Build a Support System

The emotions you go through for a toxic breakup are much the same as going through a breakup of a healthy relationship. You will feel conflicted, lovesick, relieved, depressed, and more.

Leaving a toxic relationship is especially difficult if you have been financially reliant on your ex – but don’t despair!

Instead of focusing on why this will be hard, focus on building a support system you’ll need when you take the plunge. Research shows that friend and family support during trying times lowers psychological distress.

Having a support system around will make it easier for you to move on.

3. Be Firm About Your Decision

Breakups are hard, no matter what the circumstance is. You’re leaving a life that you’ve grown accustomed to, and even if you know the relationship is no longer safe, it still sucks, leaving the life you’ve built for yourself.

There may be times when you are tempted to get back with your partner, but stand firm! You deserve a partner who loves and respects you.

Do not give your ex any false hope of getting back together. Be firm in your decision to leave the relationship and don’t budge.

4. Cut Off Contact

One of the biggest times for how to leave a toxic relationship would be to cut off all contact with your ex once you’ve broken up.

Keeping in contact with your ex opens the door for you to get back together. Plus, seeing your ex across social media will make the memory of the relationship feel fresh in your mind. Here’s what to do when you experience that.

Instead of dwelling in the past, focus on the future, keep yourself motivated. Delete your ex from social media, block them on your phone, and find ways to avoid seeing them in person. These actions will make it clear that you want nothing to do with them.

5. It’s Called a Breakup Because It’s Broken

If you’re at the point of breaking up, you’ve likely tried all of the tricks to get your spouse to change their toxic ways.

Maybe you went to therapy, took a relationship class, or made date nights a priority – but nothing worked.

Your partner is not going to change, and it’s important to remind yourself of this often.

You did everything you could to help them and reason with them, and it didn’t work. Do not expect miracles after a breakup.

Even if an abusive ex changes their ways, it is likely only due to the shock of the breakup. If you got back together, their likelihood of returning to their toxic behaviors is incredibly high.

Learning how to leave a toxic relationship is one thing, but following through with it is an entirely different story. If you are having trouble leaving an abusive or toxic partner, reach out to a trusted friend, family, or call/text/chat with an abusive relationship support line like Day One.

Source: Lifehack

In Career Gems December 19, 2022 By Esther Ijewere

How Jasmine Womack Helped Over 1000 Authors Become Six-Figure Storytellers

Jasmine Womack worked in education as a literature teacher for over 10 years but she didn’t want to be a teacher forever. Jasmine’s goal was to one day leave the classroom and become an academic coach, and eventually, an assistant principal.

But when she wrote and released a book at the top of her 11th year of teaching, things started to shift for her. She realized that she had created a product and if she could learn how to effectively brand herself, market, and sell it, she had the power to create the income she wanted to make.

Virtual Workshops

To fill her knowledge gap she turned to free virtual workshops. “I found them so valuable that I wanted to create my own,” she says. “I turned my book into a 21-day workshop that was called the Get Your HOUSE In Order Challenge and 400 people registered in about two weeks. I was floored.”

The challenge was a huge success. A few months later, people started asking her to host it again. She did. But this time, she charged a $10 fee for it. 30 people registered. She made $300 from something she’d already created and didn’t have to leave her house.

Jasmine realized she was on to something. However, she wasn’t ready to walk away from teaching— she enjoyed her career. That is until she experienced workplace harassment from her evaluating supervisor a year later.

Jasmine says she knew at that time that she had some serious decisions to make, but one thing that comforted her was that she had something to fall back on. In her side hustle, which eventually evolved to executive coaching and writing consultancy, she had perfected a system. She knew how to get clients, ensure results, and obtain quarterly cycles, and she had the work ethic to maintain it all. A year in, she was already making close to five figures per month on top of her teaching salary.

“That year ended up being my last year [in teaching] and it was one of the toughest decisions I made. I didn’t want to leave the way I was leaving – upset, angry, slightly bitter, and feeling like I was done wrong. But two months after the school year ended, I finally crossed the five-figure per month milestone and it was no looking back.”

How Jasmine Womack Transitioned

While Jasmine already had a working system, an entrepreneur’s mindset, and a strong work ethic before stepping into it full-time, the transition period wasn’t flawless. She still had to learn how to set a daily schedule, stay on schedule, and eliminate distractions.

“The biggest lesson came when I felt like I could do things when and how I wanted and as a result, I found myself struggling to balance [my] kids, who were at home during summer break, and staying up all night to work because I wasted the morning. It was this that helped me understand that the same systems and schedules in my career were established for a reason – and that if I wanted to continue to have success, I needed to establish these same daily routines and schedules in my business.”

Jamine’s Resillience

With that realization, Jasmine committed to doing what she needed to keep moving forward.

When I ask her to share some tips for setting goals, a schedule, and staying on task for first-time entrepreneurs she says, “Plan backwards. Determine the goals you want to reach by the end of the year. To accomplish the annual goal, understand the metrics you need to meet quarterly, then monthly (so you can reach the quarterly goals), then weekly (so you can hit the monthly goals), and then daily (to help you reach your weekly goal). Now, you know what you need to do each day, week, month, and quarter so that you can reach your goal by the end of the year.”

She also recommends time blocking your calendar. She suggests putting everything in your life and business on your calendar to ensure you are making time for it. Jasmine Womack includes vacations, content planning, and time off in hers.

Challenges & Success

“Success is filled with mountains and valleys,” Jasmine says when the conversation shifts.

While on the outside it may seem like her entrepreneurial journey didn’t have any major hiccups, she assures me that she had her fair share of challenges although she makes it a point not to complain.

One of the biggest challenges she says she had to overcome was herself. “Imposter Syndrome,” she says. “Online is a smokescreen and if you are not careful, you will find yourself looking at other people’s curated content and at times feeling like you don’t measure up. I’ve felt like this before, and even felt as if I wasn’t ‘doing enough’ but I had to quickly self-check. I committed to focusing on my stuff more than anyone else’s. I don’t look at other people, especially others in my industry.”

Work-Life Balance

Making time for her family and her health also got tricky while scaling a quickly growing business. “There was a point in time where my kids complained about how much I was on my phone and my husband felt like I compromised our marriage for the sake of building a business. And then there was my health, I gained over 40 lbs, primarily from dealing with the stress. I fixed this by having set starting and stop working times, communicating with my family if I had to work outside of those designated work periods, and outsourcing home responsibilities (cleaning, laundry, grocery shopping).”

When it comes to more nitty-gritty business challenges like learning about messaging, standing out above others in her industry, and pricing her products and services, she says those challenges don’t disappear on their own. As a coach herself, she believes in coaching and has hired coaches to help her with her messaging, and mindset around pricing in particular when she gets stuck.

Final Words

Jasmine’s final words for others looking to follow in her footsteps are: “Set your goal, pray about it, and go after it with all your heart. Don’t take your eye off the goal.”

Jasmine provides full step-by-step strategies and systems to her clients so they can duplicate her results with writing, launching, marketing, branding, and sales strategies.

If you’re trying to grow a business Join her text community and get free access to the Start Your Business Bundle.

Ijeoma Etuk: The Content Marketing Strategist Designing Content Calendars For Professionals

Ijeoma Etuk is the Lead Content Marketing Strategist at InkJay Creatives and Contracts with approximately 3 years of versatility in content writing, proficient researching and editing diverse content. She holds a Bachelor’s degree in Biotechnology from Ebonyi State University.

How Ijeoma is helping professionals seal deals and bag contracts through her Tailormade content calendar

Ijeoma’s Momentum

She has demonstrated records of accomplishments in proposing, outlining and impacting business owners on the wheels of “Content creation with InkJay” where she has taught over 4000 business owners how to attract their audience as well as target market, build credibility and make sales while engaging, inspiring, entertaining and educating them.

Designing Tailor-Made Content Calenders

She is known to have designed well above 80 tailor-made content calendars for brands/business owners, and these calendars can make any product become your Bestseller. Testimonials of her product/services from her clients make rounds, and her brand thrives on account of the never-ending positive reviews.

To being a content marketing strategist and content writer, Ijeoma has added a Certified Virtual Assistant badge to her badges from African Leadership group.

Ijeoma Etuk’s Socia Media Skills

She can professionally cater to social media management, Email management, Customer service support, Data Entry, Lead generation and General administrative tasks. At work/trainings, Ijeoma’ soft skills would get you. She is a lover of God and works conscientiously.