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Defeating the Internal Pandemic is about self-love and managing stress, two topics that are essential for a healthy and balanced life. It explores different ways to achieve self-love and offers practical strategies to manage stress. It begins with an introduction to the topics of self-love and managing stress. It then delves into the importance of both, how they are related and how they can be used to improve our lives. It then explains how self-love is essential for developing a healthy self-image, reducing anxiety and improving mental health. It looks at the different ways we can cultivate self-love, such as meditation, journaling, spending time in nature, and expressing gratitude. It then focuses on managing stress. It examines the various types of stress and its effects on our physical and mental health. It provides techniques to help reduce stress, such as deep breathing, progressive muscle relaxation, yoga and mindfulness. It also discusses how to recognize when stress is becoming too much and how to seek professional help if needed. Defeating the Internal Pandemic is filled with useful information and practical strategies to help readers achieve a sense of self-love and manage their stress levels. It is an essential guide for anyone who is looking to make positive changes in their life and improve their overall health and wellbeing.
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Veröffentlichungsjahr: 2023
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DEFEATING THE INTERNAL PANDEMIC
A COMPREHENSIVE GUIDE TO SELF-LOVE AND MANAGING STRESS
DR. PATRICK A THOMAS JR.
Patrick Thomas
Defeating the Internal Pandemic
No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
Published by BooxAi
ISBN: 978-965-578-115-1
CONTENTS
Acknowledgments
About the Author
Introduction
Foreword
SELF-IMPROVEMENT/SELF-LOVE/Stress Management
What is self-improvement
Importance of self-improvement
Why do we need to improve ourselves?
Best 15 ways of self-improvement
Self-Improvement through meditation and focusing
Overview of Stress and Stress Management
Effects of Stress (Science)
The science of stress and its relationship to disease
Importance of Stress Management
Common Internal Stressors
Common External Stressors
Stress warning symptoms and signs
Tips to Manage Stress
Tips for managing stress
Why Do We Need to Read Self Improvement Books?
Benefits
Conclusion
ACKNOWLEDGMENTS
It would be virtually impossible for me to write this book and not give thanks to some of the great family and people who have shaped my life and career.
But before I do that, I must, first and foremost, thank GOD, the highest, from whom all blessings flow and who has given me strength, wisdom, blessings, and endurance throughout my life.
Then I'd like to thank my beautiful, firm, and supportive mother, Joyce Thomas (RIP), who has taught me everything I know. Secondly, I thank my lovely wife Jessica and my beautiful kids Jonathan, Tahjah, Merecco (RIP), Tashay, Montana, and the rest of my family, my sisters Sharronda, Monica (Monnie), and brothers Andre Thomas and William Williamson. All who have given me support and unconditional love have been there through thick and thin with me. Secondly, I want to thank my other brothers from my childhood crew, who have been there for me through it all. I thank Reginald Smith (RIP brother), Ronald Stroud, Antowan Foster, Scott Tinker, and Eric Smith, and a special thanks to Michael Davidson for writing my forward in this book. I thank these brothers because they all have inspired me, given me hope, and shown me what true brotherhood is about; they are the epitome of great men. GOD sends people into your life for a reason, and he placed some great people around me. Finally, I want to acknowledge and thank Command Sergeant Major Teresa Bells (RET), Command Sergeant Major Carl Sheckles (RET), Sergeant First Class Timothy Walker (RET), Sergeant First Class Darwin Drake (RET), Sergeant First Class John Miles and Command Sergeant Major Dakafani Boyd (RET). Also, I thank Master Sergeant Brian Powers, 1SG (P) Kevin Bland, 1SG Desmond Meade (RET), and a host of other individuals from the military who have helped to shape and guide me. The list is too great, so if I failed to mention you, I am sorry; charge it to my head, not my heart.
These individuals cared enough about me to never leave me astray. They showed me what my career could be. They gave me vision and drive; these individuals gave me hope and restored my belief in the Army system. They were all there for me in my career when I felt as if I didn't have any purpose. I didn't know where I wanted to go or what I wanted to do, but these people never gave up on me. They were stubborn as I was, and they showed me the right way, so I like to acknowledge them and let them know that I appreciate them for not giving up on me and helping me become the man I am today. I also would also like to acknowledge and thank you for knowing and having played a significant part in my development.
ABOUT THE AUTHOR
Patrick Thomas was born in Louisville, Kentucky, on November 4, 1966, and was very athletic; he played basketball and loved to draw. As a young man, Patrick had to overcome physical disabilities unknown to most of his friends and low self-esteem. Patrick joined the Army on his birthday, November 4, 1986. During his younger years in the Army, Patrick married Jessica Kirk, having four beautiful children, Tahjah, Merecco (RIP), Tashay, and Montana.
As his military career began to blossom, he also began to gain rank and notoriety among leaders, which propelled him to the position of Command Sergeant Major (CSM) by the young age of 44.
Patrick endured several life-altering catastrophes and learned to continue to work and perform at a high level, seeming unknown to those around him. He lost his beautiful niece Ashley to a senseless murder (RIP), His son Merecco unexpectedly, his father on his birthday, and more recently, in June 2022, his loving mother, Joyce Thomas. These tragedies and how he dealt with the pressures of a high-profile job shaped the foundation of this book.
Patrick has always dreamed of continuing his service to our nation and assisting the military in a more advisory role. He worked for the Department of Employment and Workforce (DEW), where he excelled and rose to the position of Assistant State Coordinator for Veteran Affairs. He thrived in assisting people in finding jobs; he even created a program called the Back to Work program in Columbia, SC, which was the first of its kind, helping homeless people to regain employment, housing, and self-worth. He accepted a position in 2022 in Abu Dhabi, UAE, where he taught the UAE Soldiers how to transition to civilian life and begin the next phase of their life after the military. In addition, he completed his Strategic Security Doctorate, which will undoubtedly assist in his efforts to train the UAE Soldiers.
Patrick continues to serve and assist the community; this book gives those struggling with self-esteem, self-worth, and dealing with stress methods and techniques to help cope with the situations but work through them and use them for strength and motivation.
INTRODUCTION
Motivation is what drives you to achieve goals in life. Without it, any task you will perform will seem dry and empty. It is one of the core differences between a hardworking person and a complex working machine. Also, motivation acts like an adrenaline rush in the bloodstream. It can make you achieve things that you normally cannot. It is like the fuel that keeps a fire burning.
But like any fuel, motivation can also run out. Sometimes, it just dries on its own. This factor is especially true if the goals being pursued appear distant. That is why motivation needs to be renewed from time to time, just as you would refuel a car once its fuel tank is empty.
The problem is 'how'. It is more complex than wanting it back. Motivation sometimes occurs in the spur of the moment, recreating the events that produced it cannot be easy. And when gone for too long, reason can get more difficult to revive.
Also, motivation is easily destroyed by discouraging situations and events. For example, a basketball player seeking to be the best in his region can be shot down when faced with an opponent with skills far more significant than his own. Also, an environmentalist can get demoralized after seeing events of mass pollution.
When motivation is crushed this way, it is even more challenging to gain it back. Sadly, many people are facing the same situation every day. For example, students are losing motivation to continue their studies; artists are losing motivation to keep making their art; employees are losing motivation to keep doing an excellent job at work, and so forth.
This challenge is the main reason why this book has been arranged. Here, you will find a collection of some of the most effective ways to regain lost motivation. It also has valuable tips on maintaining motivation while it is present.
These tips will be handy during tough times. In addition, you can consult them when you feel discouraged and unmotivated or read through them during your free time to prepare you for the future.
Self-improvement is your next step, and I know you inspire me to be the best version of yourself you can be. You want to be successful and multiply in life, family, and finances. Well, how do you do that? I know you want to know how to become the right person. How do you improve your personality? How to be a better version of yourself? You all want to know the answers to all these questions. In this book, you will find the answers to all your questions. After reading this book, you will clear your confusion regarding self-improvement.
In an interview with Tony Robbins, the greatest basketball player ever to play, "Michael Jordan," was asked, "What makes you the best in the world? Is it skill; is its background, talent, abilities, or training? Michael answered, "Tony, I didn't even make the high school basketball team my sophomore year; I was cut.” He said, “What it is to me: I demand more from myself every day than anybody else could expect.” Michael stated that he didn't compete with other people; he competed with himself and the level he could achieve. He was betting on himself; he had the utmost confidence in himself; he loved himself. Michael had two essential things that most people lacked: courage and motivation. Together courage and inspiration equal self-improvement, and they are like an automobile and an engine; you can't have one without the other. Your personal growth needs to keep motivating you, especially when you hit a time in your life that is not in your favor or considered a rough spot. Although it seems unbearable, the best course for you is to keep encouraging yourself to improve and continue pushing yourself further forward rather than thinking about the challenges you are facing.
There is no need to be sad over the harmful incidents you had in the past (that you cannot control nor change presently); they are in your rearview mirror. Instead, they push forward to a brighter future; that's why they make the front window of automobiles much larger than the rearview mirror.
These methods will keep your future possibilities, goals, and dreams more significant than your past and your past failures. Therefore, even though it sounds simple or cliché, always stay positive when life gives you lemons. It is a fact necessary for your personal growth and improvement. Therefore, motivation and self-improvement are inseparable and essentially coherent.
As I stated earlier, personal growth and motivation are like an automobile and engine. Both feelings are in excellent condition, but one is of no value or use without the other. This idea reminds me of a great song loved by many, sung by Frank Sinatra and the rest: “This I tell you, brother, you cannot have one without the other! Try, try, try, and separate them; it is an illusion. Try, try, try, and you will only come to this conclusion."
And my conclusion is that all you have to do is keep yourself "motivated" and engage in self-improvement practices to improve your character and personality. To achieve this, you need personal development to motivate you toward self-improvement. If no good change or good progress is happening, you will be demoralized and full of self-pity, and of course, we both know that's a bad situation. Therefore, self-improvement and motivation are the fundamental and essential principles of success. Did you hear me? I'll repeat it, so the folks in the back can listen to it as well; Self-improvement and motivation are the fundamental and essential principles of success.
Therefore, if we talk about self-motivation, then in simple or easy words, self-motivation is the force that drives us to not just do things but make the impossible happen. That continuously makes you achieve the goals you have set. Of course, different people can be motivated by external and internal factors such as love, the desire to accomplish a specific thing or task, get a good job, or the never-ending need for money. However, these are all common factors that fuel motivation and our drive to improve.
A person with the capability to self-motivate and seek self-improvement is an exceptional skill; however, it is a skill that "EVERYONE" possesses. Some traits or abilities are inherent in everyone's DNA; we sometimes have to tap into them to unlock them. For example, self-motivation pushes individuals to keep going. It is not a tangible element but rather a feeling or sense to do better. Often, people tap into their self-consciousness without realizing what they have unlocked is the motivator that will carry them to achieve their final goal or conclusion.
If you keep busy with something and do not achieve the level of success you desire, it is natural to experience stress during this slow period of events in your life. Motivating yourself can be a lifeline when it seems as if the world is against you. So often, we require a solid support system in place, but the truth is, you have all the support you need within. This book will serve as a comprehensive guide that will assist you in learning how to reach deep within yourself and release your inner strength and potential. It's not an end-all guide to success, but helpful tips and practices to achieve inner peace and self-motivation will fuel your motor. This guide will also help you with one of the biggest killers of men and women in the past 100 years.
Stress
Stress is an everyday phenomenon for every person alive. It is a part of being human. Sometimes stress can motivate and help you get things done in a given time; even though high levels of it can severely affect human health, it has good and bad points. It's all in how you take it in, rationalize and deal with it. Stressful events such as the sudden death of a family member or a close friend, getting diagnosed with a severe disease, or an unforgettable pain like losing a job could be a natural part of human life. Sometimes you may even feel anxious, down, or sad; these are all natural events that everyone experiences, and you're not alone. It is expected, you say; I know you think if everything is normal, then where does the problem occur? So, the answer is "Stress." If we fail to manage the stress portion of a traumatic event, it overcomes our emotional pallet. This book will give tips, tricks, and techniques to turn stressful situations into winning formulas.
If you have high-stress levels in your life and live without doing anything to cope with it, you are putting yourself in danger and putting your whole well-being at risk. High stress causes mental and physical disorders, and it emotionally weakens you. High pressure can reduce your ability to think creatively, adequately perform everyday functions, and enjoy your life.
Stress is a fact of everyday life. Unfortunately, when people reach out for help, they often deal with circumstances, situations, and stressors that leave them emotionally and physically overwhelmed. Unfortunately, many people think they have minimal resources or skills to deal with the high levels of stress they experience.
The information in this manual has been compiled to provide information and education about self-motivation, self-improvement, stress and its effects, and the most popular stress management and relaxation techniques used today. This information could be helpful for people who want to learn how to react to focus in a more constructive, proactive way. The basic premise of this manual is that the benefits of stress reduction and relaxation techniques are best noticed after they have been practiced regularly over a significant period.
