Mental Well-Being

Mental Well-Being Make Yourself Happy Today and Every Day

"Happiness is when what you think, what you say, and what you do are in harmony." —Mahatma Gandhi

Make yourself happy and do it with no regrets. Happiness is a gift from life that you should protect daily. Life is a journey full of ups and downs, and everyone will have a share of joys, sadness, disappointment, and other kinds of feelings associated with living. Moreover, each encounter can help you discover how to make yourself happy. The secret to navigating through life’s challenges is by remaining happy intentionally and always wearing a smile because sadness does not help solve any problems. It is no surprise that most of the things you can do to make yourself happy revolve around finding happiness in yourself and not from other people. When you make your happiness dependent on someone else, you are very likely to get disappointed a lot. Likewise, when you attach your happiness to material things, you will never find happiness until you get that particular material thing you seek. Here are useful tips you can follow to make yourself happy.

By Chara Markatzinou

1. Take a deep breath

Just one deep breath can turn down your “fight-or-flight” instinct and activate your “rest-and-restore” mode. Got 15 seconds more? Take another deep breath. You’ll feel even more content.

2. Only say nice things to yourself

You are happy when people say nice things, and it’s the same when you say nice things to yourself. When you say nice things to yourself, your mind reads that as a compliment and that will raise your mood and make you happy. Always say nice things to yourself even when you do something silly.

3. Find something in your day that triggers a feeling of gratitude

You have a job, you had a good breakfast, or you enjoyed reading your emails this morning. Absorb that feeling of gratitude for a few moments. Lingering on a positive experience helps embed it in your brain.

4. Understand that life is a process

People get depressed because they are unable to achieve unrealistic goals. It is essential to accept the way you are at every point and keep working towards your realistic goals. No time is too late to achieve what you want to make yourself happy.

5. Do not compare yourself to others

It is vital to remember that every person runs a different race, and one person’s life shouldn’t be used as a yardstick to judge your progress in life. You should learn to find happiness in the little things life has offered you, yourself and your family. 6. Always forgive yourself

The right thing to do when you make a mistake is to sit down and analyse the whole issue. If you are wrong, admit your mistake and ask yourself questions like, “How can I be better next time?” Then, forgive yourself with a promise that when faced with a similar situation, you will make the right choice. This is important if you are determined to discover how to make yourself happy.

7. Appreciate yourself

Think of one thing you’ve already accomplished or handled well today or focus on a good quality you’ve demonstrated. Drawing your attention to your strengths will lift your spirits.

8. Find a positive meaning in negative events

If you experience a setback, can you find a rapid way to turn it into lemonade? Start by thinking about the setback as a challenge rather than a failure. That should take five seconds or less. In the remaining 25, begin to think about how to move forward.

Happiness is a now thing. Don't wait until later to be happy.

9. Avoid people who make you feel bad about yourself

There are people who see no good in others and are toxic to people around them. They will only make you unhappy whenever you have close contact with them. Therefore, it is important to stay away from them if you want to be happy. Find more positive people to hang around with.

10. Prioritize your health

Working on maintaining overall health is a form of self-love as that is going to benefit you both physically and mentally. However, when you slip up, you shouldn’t go hard on yourself. It is okay to have that less healthy food your body craves as long as you don’t make it a habit.

11. Spend money on yourself

If you can afford the best clothes, then buy them for yourself and make yourself happy. You should make it a part of you to put yourself first. Try to spend money to get what you want regardless of the price today and see how happy it makes you feel.

12. Make the places you spend most of your time in as comfortable as possible

Being in a place that is as comfortable as you want it to be will give you the happiness that will affect your total well-being. So, buy that comfortable bed that has been on your mind or that furniture or appliance you have always wanted to buy if you want to be happy every day.

13. Take time out to have fun

Having fun now and then is very beneficial as it gives the brain the much-needed rest it deserves after work. It also improves your mood and makes you happier. So, take time away from work and go on vacation, to the beach, or any other place of interest that will keep your mind away from work for the time being.

14. Always have three square meals daily

When you stop skipping meals, you will be surprised to see the effect that can have on your overall mood. So, it is as essential to eat every meal as it is to know how to be happy.

15. Help people who are in need

Helping people who are in dire need is also a way of making you happy. It is essential to show love and care to the vulnerable members of society. An act of kindness has a way of making you feel fulfilled and happier.

"Spread love everywhere you go. Let no one ever come to you without leaving happier." —Mother Theresa 16. Smile

Many people think of happiness as something that comes from the inside, or from your mind to your behaviour. But happiness can also come from the outside, or from your actions to your mind. The deliberate decision to smile, for example, actually activates happiness-inducing chemicals.

Conclusion

Learning a new thing is just a tiny part of the work. Applying what has been learned is where the real challenge lies, and that is where a lot of people can falter. Happiness is something every human should not be deprived of. A life without happiness is a tough one to live. These tips have shown some of the practices that can be applied to your everyday life to make yourself happy and help keep a smile on your face even when there is nothing much to smile about.

"Resolve to keep happy, and your joy and you shall form an invincible host against difficulties." —Helen Keller

Sources: https://www.psychologytoday.com/us/blog/changepower/201607/10-ways-makeyourself-happier-in-30-seconds-or-less https://www.lifehack.org/885684/how-to-make-yourself-happy https://www.livehappy.com/lifestyle/10-best-happiness-quotes-all-time?nopaging=1

Climate Change

The Threat to Seaports and how Risks can be Addressed

The impact of climate change on seaports equates to a direct threat to sustainable trade and development. The validity of this statement can be supported through the fact that shipping accounts for a huge proportion of world trade, and that if climatic hazards such as rising sea levels and storm surges compromised access to ports, then access to global markets, supply chains and economic activity in coastal zones would be disrupted to varying degrees. Although a scientific link has been established between rising mean average global temperatures and the factors that have led to an increase in the intensity of extreme weather events, there are still those who play down or even deny the connection between human activity and climate change based simply on belief, and while belief-based knowledge claims should be respected, it is probably much more beneficial to examine the objective scientific evidence relating to climate change and human activity. At the forefront of research into climate change is the World Meteorological Organization (WMO). In an effort to obtain a broad view of climate on a global scale, the WMO have utilized seven climate indicators to monitor atmospheric composition, the energy changes that accompany the accumulation of greenhouse gases and the responses of land, oceans and ice to such changes. The flow chart below indicates how the cause and effect relationships are created by increased levels of greenhouse gases.

Greater chances of forest fires that remove an absorber of carbon Heatwaves lead to drought Increased rates of evapora�on causes heavier rainfall, floods and high intensity monsoons

Greenhouse gas concentra�ons ([CO2], [CH4] and [N2O] con�nue to reach new heights

Thawing permafrost can lead to the release of CH4

Mean average global temperatures con�nue to rise

Higher temperatures in glacial regions causes ice sheets to melt more and more quickly

Less ice means less heat reflected away from Earth Excess energy taken up by oceans

Thermal expansion of seawater

Increase in sea levels:

1900-2018 rise = 218mm

1993-2021 rise = 98mm

Rate of sea level rise is accelera�ng

Though the chart is a simplified and far from exhaustive version of what is happening as a result of global warming, it shows that our oceans are profoundly affected by more energy being retained by the Earth due to increasing greenhouse gas concentrations. This is borne out by the fact that the high impact events of the past few years like heatwaves, droughts, tropical cyclones and hurricanes have drastically increased the risk of coastal flooding that can cause severe disruption to port operations. It must also be pointed out the effects of global warming are disproportionately cumulative. In other words, a rise of 0.2oC in the mean average global temperature will have a greater impact on the global climate than the previous 0.2oC rise did. With this in mind, it is imperative that ports, especially those considered the most vulnerable, should invest in climate resilience planning, the principles of which were highlighted in a report published about the closure of the New York/New Jersey container port in wake of Hurricane Sandy, which struck in 2012. The report on the seven-day closure emphasized the necessity for a fit for purpose risk assessment and a resilience assessment. With regard to the former, the report accepted that evaluating risk becomes increasingly complex as the vulnerability of ports to the consequences of climate change increases. It is therefore recommended that risk assessments should be subject to change according to the observed trends in weather patterns that threaten to disrupt port operations. As far as resilience assessment is concerned, the report highlighted the need to remove chokepoints, enhance agility, create robust systems, ensure that there are always sufficient

supplies available and develop a collaboration culture. From these needs the authors of the report identified four basic principles of port resiliency. These are as follows: 1.The main goal of resiliency is to make safety of life the top priority. 2.There should be plans in place for strong communication systems between those in leadership positions and the staff. 3.There should be a continual re-evaluation of procedures based on the frequency of severe weather events. 4.Training and emergency exercises must become an integral part of port culture.

Rise in Sea Levels from 1993 to 2019 Courtesy of: https://library.wmo.int/

Apart from posing a direct threat to port operations, climate change is likely to exacerbate other potential threats. One of these stems from the upcoming changes in the Moon’s orbit. Known about since about 1728 and termed the Moon ‘wobble’, these changes last for just under 19 years and occur in two phases. In the second phase of the cycle, the Moon causes high tides to become higher. According to NASA and other organizations like NOAA, this phase is set to peak in the middle of the next decade by which time sea levels will have reached new highs.

Flooded New York Container Terminal Source: http://www.utrc2.org/

To put this threat into perspective, figures released by the two aforementioned organizations clearly indicate the necessity for risk assessors to take warnings seriously and act accordingly. Statistics such as a record 600 high tide floods being reported in the US in 2019, and US coastal communities witnessing twice as many high-tide flooding days between May 2020 and April 2021 as were witnessed twenty years ago reveal that this increase in the frequency of coastal flooding will continue and will become a greater threat during the tide amplifying phase of the lunar cycle. Moreover, this phase, which in all probability will cause month-long floods to occur in clusters, will result in variations in the heights by which high tides will rise. This is because the gravitational pull that can affect tides varies depending upon the degree of alignment of the Earth, Moon and Sun. So, under specific conditions, the effect can become more severe and cause more extensive flooding. It is quite apparent that increasing port resilience to the effects of climate change is dependent on preparedness. Fortunately, agencies such as the WMO, NASA and NOAA are able to provide invaluable and reliable information regarding extreme weather events that risk assessors can act upon. If their recommendations are heeded and ports are able to absorb the shock of such an event by implementing protective measures together with a rapid and cost-effective recovery plan, losses and disruption can be kept to a minimum.

Source: www.unctad.org, www.public.wmo.int, www.climate.nasa.gov www.utrc2.org, www.stuff.wmo.int, www.voanews.com, www.noaa.gov

Researchers Provide Hope for Ailing Coral Reefs

One of the most recognizable consequences of increasing sea temperatures is the destruction of coral reefs. The destructive process, which is known as bleaching, occurs when a symbiotic relationship is terminated and the coral becomes a skeletal entity that is highly susceptible for disease and death. A coral’s symbiosis with algae that provide it with energy and create its colour is possible as the animal cells in a coral provide a safe haven for the algae. However, when bleaching occurs, the algae from some coral species are lost, causing the coral to turn white.

A healthy coral reef Source: en.wikipedia.org Courtesy of: Fascinating Universe

The death of a coral reef in this way deprives fish of a habitat, nursery and spawning ground. If the fish disappear, people are deprived of a livelihood and food. Tourism is also affected as scuba-diving visitors will disappear, and the biodiversity and beauty which attracts them in the first place will be lost. What is more, a barren coral reef full of skeletal remains will no longer afford the coastline protection from storms and erosion. In short, the loss of coral reefs is nothing short of catastrophic. Although warming seas present a real and present threat to coral reefs, researchers have made some significant findings that could save these unique marine environments. One study conducted at the Universities of Hawaii and Michigan State was able to determine that those species of coral that suffered from bleaching contained algae with more unsaturated lipids while those that resisted bleaching had predominantly saturated lipids. Another study led by a researcher from the University of Pennsylvania dovetailed the one above. In this study, the aim was to discover whether corals resistant to bleaching could be used as a founding population to restore reefs after a bleaching event. The research team relocated hardy corals to a new environment to discover whether their resilience would be compromised by the potential stress of moving to a new location with a different flow rate, light intensity and nutrient availability. After spending six months at their new home, the corals were subject to tests like their rate of metabolism and photosynthesis that would reveal whether their health had suffered as a result of their move. The study was replicated several times. On each occasion, the coral remained healthy and maintained its resilience.

Bleached coral: A stark contrast to a healthy reef Source: en.wikipedia.org

The loss of coral reefs is a cause for great concern. Therefore, it is a hoped that the findings mentioned above and those made by other institutions like the King Abdullah University of Science and Technology and the Hawaiian Institute of Marine Biology will allow for strategies that keep reef loss to an absolute minimum to be widely adopted.

Source: www.scitechdaily.com

Food Culture

Pastitsio

In the early 16th century, Italian cooks recorded recipes of several baked savoury pies which were known as pasticcio. Given the similarity of name, it would be reasonable to assume that the dish known as pastitsio, an iconic Greek creation, is named after and inspired by its Italian predecessor. The original Italian meal came in several different forms with the filling comprising of different meats such as pork or beef and in some cases even fish. It also contained lasagne in its flat form and a crusty topping. From this dish emerged the present form of the Greek version courtesy of the Greek chef, Nikolaos Tselementes, who brought pastitsio into Greek homes at the beginning of the 19th century. The French-trained chef made three major changes to the Italian pie before it was adopted into the Hellenic culinary culture. Firstly, the bottom layer saw the flat pasta being replaced with a tubular form. Secondly, the filling in the middle layer came in the form of ground beef or lamb. Pork was used to a lesser extent, and there was certainly no chance of fish being used as a major protein source. Thirdly, the crusty Italian topping gave way to one of béchamel. Other ingredients included cheese, eggs, onions, carrots, garlic, cinnamon, salt, pepper, olive oil, thyme, bay leaves and, of course, tomato sauce.

Source: www.thehungrybites.com Today, pastitsio, which has been dubbed Greek lasagne, is enjoyed worldwide. The creamy cheese baked pasta dish constitutes a hearty meal and is, therefore, particularly appealing to those who engage in physically demanding work. It has also been categorized as a comfort food, and together with a Greek salad and fresh crusty bread, can satisfy a wide variety of palates. So, if you want a meal that is tasty, makes you feel good and gives you energy, pastitsio may well tick all the boxes.

Sources: www.worldfoodhistory.com, www.philosokitchen.com, www.worldfoodhistory.co.uk, www.thespruceeats.com, www.petersommer.com

Legacy of the Aymara

Journeying into a mountainous region in search of individuals with unique boatbuilding skills may appear to be something of a lost cause. However, if the mountainous range in question is the Andes and the destination is Lake Titicaca, then such a journey would be one well worth undertaking. This is because one of the islands on the 8,372km2 lake that straddles the BoliviaPeru border at an altitude of 3812m is considered ‘the cradle of the region’s boatbuilding culture’. The island of Suriqui, one of over forty on Lake Titicaca, which is the highest navigable lake in the world, is now home to only a handful of master boatbuilders who construct their craft from tortora reeds. The boats they build give an insight into how the Aymara people lived, particularly with regard to how they travelled, fished and hunted. As such, it is important to preserve a culture that has been handed down for centuries and is a source of pride for indigenous people in the region.

Reed boat under construction Source: phys.org

The art of making reed boats on Lake Titicaca has changed little over time, and it is still labour intensive with only a few hand tools being used. The first phase of the process begins with the selection of tortora reeds according to size and quality. Once this has been done, the reeds are cut several feet below the surface of the water with either a scythe or a long pole with a knife attached to it. The gathered reeds are separated into bundles and left to dry for three to four weeks in the sun. The larger bundles are about 1.5m in circumference and 15m long for a boat of that length. Such a boat that is 5m wide and 2m high requires around 300 bundles containing some 1.8 million reeds. Its total weight reaches 12 tons and it requires just 38 cm of water to float. When the tortora reeds have dried and rope made from prairie grass has been woven, building the hull can begin. The outer part and the inner part of the hull are formed from the large bundles of tortora reeds. Between these are heart bundles, each of which consists of three tortora rolls stacked together. They are joined by a rope which is wrapped around the left bundle and the heart bundle, and a second rope which is wrapped around the right bundle and the heart bundle. A wooden instrument called a crochete is used to pull the rope around the bundles. This wrapping of the rope around the bundles occurs at intervals of around 30cm for the entire length of the boat. Once the bundles have all been joined in this way, the ropes are tightened several times until the heart bundles can no longer be seen and a solid hull has been formed.

Diagram showing building method: A 2 large bundles B heart bundle C gunwhales

Source: www.penn.museum

To the top edges of the hull cigar-shaped rolls of tortora reeds are placed and secured with rope. The crescent shape of the vessel is achieved by using a rather crude yet effective tool that allows the builder to ‘mould’ the reeds into the desired form. The whole building process requires 2.5 months for a 15-metre long boat, which is significantly larger than the average length of such a boat, known as a “thunupa”. Much smaller boats can be built in just three weeks, but whatever the size, its operational lifespan is between twelve months and two years, which is the time taken for the reeds to become saturated with water and no longer buoyant. The deck is normally made from bamboo by other workers who also erect masts and construct shelter. The craft of building boats from tortora reeds has been in real danger of dying out over the past 80 years, but has managed to come back from the brink. In the late 1940s, for example, very few boats were being built and master craftsmen were at risk of losing their trade. However, they were given a boost by the Kon Tiki expedition and Thor Heyerdahl approaching the craftsmen of Lake Titicaca in 1969 after he blamed the failure of a transatlantic crossing on substandard construction. After winning a competition organised by Heyerdahl, Demetrio Limachi and his family went to Morocco to build Ra II, which made a successful crossing. The team was also invited to Iran, Spain, Denmark and Norway to construct other boats, thereby achieving widespread recognition and giving a boost to their craft. More recently, there has been a further threat to the craft in the form of a faster means of transport, namely the wooden boat (often powered by an engine) or larger tourist boats that whizz around the lake to the floating islands, which are also made of tortora reeds. Fortunately, an ongoing interest from adventurers and historians together with the efforts of former Bolivian President, Evo Morales (2006-2019), who was his country’s first indigenous leader and the initiator of a cultural resurgence, has kept the craft alive. For their part, the craftsmen have promoted their boats by sending them to expeditions and museums. They have also prioritized handing down the skills they learnt from their fathers and grandfathers. So, hopefully, the admirable efforts of those intent on preserving the culture of building tortora reed boats will be rewarded. After all, their forefathers were engaged in sustainable practices long before the word ‘sustainability’ became a buzzword for a moral, eco-friendly approach to plying a trade.

Sources: www.csmonitor.com, www.penn.musuem.com, www.latimes.com en.wikipedia.org, wldb.ilec.or.jp, www.phys.org