My name is Toluse Dove Francis and I am the host of the Rising Heroes Podcast. This podcast focuses on personal development and mental wellbeing matters. Basically giving room for conversations around anything and everything that makes us human.
Also bringing those who have climbed through the road odds to get to where they are.

Please do follow and share should you find it worth listening to. Support this podcast: <a href="https://anchor.fm/risingheroes/support" rel="payment">https://anchor.fm/risingheroes/support</a>

My name is Toluse Dove Francis and I am the host of the Rising Heroes Podcast. This podcast focuses on personal development and mental wellbeing matters. Basically giving room for conversations around anything and everything that makes us human.
Also bringing those who have climbed through the road odds to get to where they are.

Please do follow and share should you find it worth listening to. Support this podcast: https://anchor.fm/risingheroes/support

Rising Heroes Podcast w/Toluse Francis

12 Simple But Powerful Ways to Boost Your Mental Health

After all, if the past couple years have taught us anything, it’s that our mental well-being is just as important as our physical well-being — and with small steps, we can take action to live with less stress and more joy.

In this episode, I share some simple steps that you can take to improve your mental health and wellbeing.

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Feel free to reach out if you need someone to talk to via +2347067670371

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HOW ARE YOU? A cliché or a genuine one?

This special episode is in support of the World Mental Health Day 2022 tagged Make mental health and wellbeing for all a global priority 

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The Power of an Independent Mind

When you have something authentically your own in your mind, you start moving toward the soul. Then you become worthy, then you are able to know the soul.

Individuals who are independent minded are inclined to decide for themselves what to believe and do rather than simply accept things because others say they should.

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Social Anhedoniaa

Social anhedonia is often defined as an increased disinterest in all aspects of interpersonal relationships and a lack of pleasure in social situations. Physical anhedonia is an inability to feel tactile pleasures such as eating, touching, or sex. The symptoms of anhedonia can include: social withdrawal.

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Procrastination

This episode looks at why people procrastinate even when they know why shouldn’t delay taking that action.

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Sanity And Mental Sanctity

How sacred is life to you?

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Expectations!

Happy new month and welcome to the beginning of another quarter. This episode is about expectations and it’s impact on us. Listen and please share. For speaking engagements, you can email tolusedovefrancis@gmail.com

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Embrace Your Imperfections

Do you have impossibly high standards for yourself—and maybe for others?

Do you beat yourself up when you make even a small mistake?

Do you find it hard to relax and do things just for fun?

Do you avoid trying new things because you might embarrass yourself?

Do you believe your worth is based on how much you accomplish and what others think of you?

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Decluttering Your Mind -book review series 

We open up this season with a book review 

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Gratitude 

Originally from the Latin word ‘Gratus’. Gratitude which is synonymous to thankfulness, gratefulness is an act of showing appreciation as a recipient of deeds or goods to the giver. As we draw the curtain on 2021, what are you grateful for? 

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WHY YOU SHOULD RESPECT EVERYONE 

Respect is something everyone craves for. No one wants to be treated like they don’t exist or spoken to as though they are just passing by. This episode looks into 2 types of respect (from my perspective) and the importance of respect on the mental health of people. 

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Let Us Forgive

Forgiveness doesn’t mean the offender wouldn’t pay for their acts. You’re forgiving for the good of yourself and the growth of you. In this episode, I talk about why you need to forgive yourself.

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What Makes A Man a Man: commemorating Men’s mental health month 

Men have experience a lot of name calling because there’s a moral gauge used to judge who should be called a man or not but is that really the ideal thing? 
Men suffer mental health problems not as much as women but they take their lives more than women do. 
Do you know why? What makes a man a man? Is it the money or affluence? Is it the ability to perform in bed? 
This episode tells a lot that you shouldn’t miss.
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Hugging: from social well-being to mental well-being 

For many people, the thing they’ve missed most during the pandemic is being able to hug loved ones. Indeed, it wasn’t until we lost our ability to hug friends and family did many realise just how important touch is for many aspects of our health – including our mental health. The reason hugs feel so good has to do with our sense of touch. It’s an extremely important sense which allows us not only to physically explore the world around us, but also to communicate with others by creating and maintaining social bonds.

Touch consists of two distinct systems. The first is “fast-touch”, a system of nerves which allows us to rapidly detect contact (for example, if a fly landed on your nose, or you touched something hot). The second system is “slow-touch”. This is a population of recently discovered nerves, called c-tactile afferents, which process the emotional meaning of touch.

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The Wonders of Hugs

Scientists say we need four hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth. While that may sound like a lot of hugs, it seems that many hugs are better than not enough.

So, how many hugs should you have a day for optimal health? According to the best science, we should have as many as possible if we want to reap the greatest positive effects. So, if you want to feel better about yourself, reduce your stress, improve communication, and be happier and healthier, it seems that giving and asking for more hugs is a good place to start.

If you feel nervous about seeking out more hugs, start by asking for them from friends and family members closest to you first.
Would you take up this challenge?
Science proves that regular hugs with those closest to you, even if brief, can have especially positive effects on your brain and body. Please follow our social media channels (@tolusefrancis and @risingheroespodcast)

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WHY YOU MISTREAT PEOPLE

When you think of how you were treated by people around you growing up, how do I feel?

When you think about how people treat you now, what comes to your mind?
There is a strong indication that you’d feel either of these two ways:  loved or unloved, appreciated or I appreciated etc.
However way you feel, the next question is if you’re treating people the same way you were treated or being treated at the moment.

You see the truth is that unless we make conscious efforts, we’d find ourselves treating people the way we were treated by others. The treatment we met out to others is a reflection of a number of things and one of such is how you see yourself.
Would you please sit down this day to evaluate how you treat others viz-a-viz how you see yourself?
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Friendship, forgiveness and communication 

I often tell people that I am not good at initiating friendships but I go hard to ensure the one I have works and one major way is by communicating.
Research has shown that friendship plays a vital role in our mental well-being.
Friendship is a crucial element in protecting our mental health. Our friends can keep us grounded, help us get things in perspective, and help us manage the problems that life throws at us. If we’re experiencing a mental health problem, our instinct might be to hide away and avoid our friends. But friendships can play a key role in helping us live with or recover from a mental health problem and overcome the isolation that often comes with it. We can end up with the strongest relationships with the people who’ve supported us through hard times.
This episode features a friend of mine, Damilola Babatunde and together we looked at this subject.
Check out our blog: The Importance of Communication in relationships and its effect on our mental health
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Should People Feel Loved only on their birthdays?

A conversation ensued as to the reason people go into groups to announce their birthdays. Is it due to lack of love? A desire to be known and seen or is it just a lifestyle? How about the announcement on social media? This episode is a special one as I sat with my friend Soji Adeosun to discuss this. Share with friends and family. Happy birthday to all 2021 celebrants.. lol

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Signs Of Stress and Burnout You Might Be Missing

If you find that your work days drag on and on and you just can’t seem to motivate yourself to focus and get stuff done, you might be burnt out. Maybe you dread starting your work day, feel entirely unfulfilled, and are disillusioned by your job. You feel irritable, are impatient with colleagues or clients, and would rather be anywhere but at work. These symptoms, along with physical complaints such as headaches, stomachaches, and backaches, are the hallmark features of work burnout.              

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Life is a journey 

One of the things about life is that we all are on a journey and along that journey path, we may encounter obstacles that would affect us in one way or the other. Do not for a second think everyone has it figured out. This episode talks about why I’ve been away, my recovery and everything inbetween.

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Let’s Talk Body Image

A lot of people around the world are bothered about their looks or what people say they look like. In the next couple of weeks, I’ll be speaking on this subject matter

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WHY YOU YOU FEEL INFERIOR TO YOURSELF?

The term 'inferiority complex' isn't new to many of us since we use the word very often but we may not know is that there is an alternative to this word and we use it perhaps more often than this itself.

This episode takes you on a journey of what inferiority complex is and what it isn't
Types and how to identify the signs + treatment options 
Opens you up to the subject of inferiority complex as well as self-esteem
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7 TIPS ON HOW TO BE BETTER AT LISTENING AT LISTENING TO OTHERS

Now, probably more than ever, most people can use someone who really listens and understands them.  With the pandemic holding countries hostage and high unemployment rates as a result, chances are if someone hasn’t been personally impacted by the pandemic, then they know someone who has.  Sometimes simply listening can make all the difference in the world to that person. 

Think of someone who makes you feel comfortable and relaxed no matter how chaotic your life may be. Someone who makes you feel that all is right with the world even if it may be crashing down in front of you. When you need comfort, who do you turn to? My guess is whoever this person, he or she possesses one vitally important trait: good listening skills. Being a good listener can be the difference that makes the difference in so many areas of life. For example, a partner who seems to understand and one who doesn’t, or a manager who just “gets it” or one who is missing the boat entirely.

This episode shares with you tips on how you can help someone feel better by just listening!
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Val's Day is BS and Here's Why

The history surrounding Valentine's day is such a confusing one. There are various versions of what happened to St. Valentine but what is interesting to note is that there were more than one Valentine and both were killed by Claudius II.

But how did February 14th become a day to celebrate St. Valentine's day?

In this special episode, I share with you why this day isn't it and how you can use it with wisdom 
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WHY PEOPLE DROOL

In this episode, I discussed that drooling, why people drool, and treatment options available such as home remedies and those that require doctor's attention
Drool is excess saliva that comes out of your mouth. While it can feel uncomfortable when it happens, most of us drool once in a while, especially during sleep. At night, your swallowing reflexes are relaxed just like the rest of the muscles in your face. This means that your saliva can accumulate and some can escape through the sides of your mouth. The medical terms for drooling too much are sialorrhea and hypersalivation.

Don't forget to favorite and share.
Questions: do you have a partner who drools? If yes, how have you been handling it?

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COMPLEX: SUPERIORITY COMPLEX as a cover for an inferiority complex

A superiority complex is a defense mechanism that develops overtime to help a person cope with painful feelings of inferiority. Individuals with this complex typically come across as supercilious, haughty, and disdainful toward others. They may treat others in an imperious, overbearing, and even aggressive manner.
Psychologist Alfred Adler first described the superiority complex in his early 20th-century work. He outlined that the complex is really a defense mechanism for feelings of inadequacy that we all struggle with. Alfred is regarded as the father of Individual Psychology.
The sad angle to Superiority Complex is that you actually might just be covering up your inferiority feelings/sense.
This episode throws light on this subject matters and signs/symptoms that you could look out for.

Note: this is not a diagnosis hence at your own risk if you swallow the symptoms hook line and sinker.
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Being Inferior vs Feeling Inferior 

Knowing that you’re actually inferior and feeling inferior are two different things. For example, you might realize that someone is taller than you. Or that you’re physically inferior to a professional athlete. These are normal and sensible observations.

But just because you realize you’re inferior to someone in certain ways doesn’t mean it has to make you feel inferior. Internalizing feelings of inadequacy can lead to the obsessive thoughts that might signal an inferiority complex. 

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COMPLEX : DEALING WITH INFERIOIRTY COMPLEX

The reality of complexes is widely agreed upon in the area of depth psychology, a branch of psychology asserting that the vast majority of the personality is determined and influenced by unconscious processes.
Complexes are common features of the psychic landscape, according to Jung's accounting of the psyche, and often become relevant in psychotherapy to examine and resolve, most especially in the journey toward individuation or wholeness. Without a resolution, complexes continue to exert unconscious, maladaptive influence on our thoughts, feelings, and behavior and keep us from achieving psychological integration.

In this episode, we will talk about INFERIORITY COMPLEX. Basically, what it is and what to do or better put how to treat it.
We all have times when we feel inadequate or insufficient compared to others, whether that be because we failed to reach our goals at work, scored low on an exam, or feel less accomplished than our peers. As children, we might have compared ourselves next to the straight-A student, or classmates who were faster, or better at singing.
If you need help, do not hesitate to reach out via tolusedovefrancis@gmail.com
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Taking Stock of 2020: Hold Your Own

When I was searching for a topic to assign to this episode, I didn’t know what to write because I shared from my heart. I just wanted to reach out to you my dear friend. I was troubled in my sleep that someone needed to hear this. As soon as I woke up, I got into my store to record this because there was noise around my usual recording spot. I hope this helps you and renew hope in you!! Please share with others.

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HOW TIME HEALS

Time will heal they say. Does it? Does Time really heal? Do we just fold our arms waiting for time to run by with healing? I’m asking you honestly Some of you need to heal but they’ve been telling you time will heal you so you’re just seated hoping time comes with us healing Don’t stay too long Listen to this episode
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How To Rise From Defeat

Too many people collapse in a heap when life knocks them down. They lie there with no apparent hope for the future. They become so consumed by the circumstance they find themselves in that they lose sight of their vision. They assume the door has been closed to their dream and that God wants them to move in a different direction. Imagine if a young child learning to walk adopted this thinking - they would never learn to walk. Why do we give up so easily on our dreams? Tough times will come, but they never last. Tough people do. You will be at the receiving end of some curveballs in life (guaranteed). Knowing this means you must make a decision on how you will respond before the circumstance or difficulty arises. Make a decision to get up every time life knocks you down. Expect to get up when life knocks you down; it’s the most natural thing to do.
How have you risen after defeat? What did you do to get back on your feet?
How can you turn negative energy into positive energy?
What breakthrough are you hoping for? What are you doing about it
How do you respond when faced with an obstacle that scares you?
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I Am: Building Confidence and Affirmations

Welcome to December 2020
This year has been filled with so many ups and downs for some people
This episode isn't like the regular episodes.

Have a great month ahead
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How To Be Your Own Chief Wellbeing Officer

In these unprecedented times, well-being isn’t something we can outsource. We all have the power to prioritize our mental and physical health.
It goes without saying that this has been a stressful year for everybody. We all have our unique challenges, and we all react to stress differently — but we can all benefit from strategies that make it easier to prioritize our well-being.
think everyone needs to take on this same leadership role when it comes to their own lives.
So what is well-being? For me, it means taking a holistic approach, focusing on body, mind, purpose, and financial health. The truth is, although we generally know what we should be doing to take care of ourselves, we often don’t do it. And that’s because we’re not strategic; we’re not intentional about it. But the problem is that with the pace of our modern lives, day after day gets away from us and we fall to the bottom of our priority list. Our tendency as human beings is to take care of everything and everyone else before taking care of ourselves.
And when we allow that to happen, we can pay a heavy price. Daily stress can become chronic stress, and before you know it, that can lead to burnout. But your path to realizing you need to nurture your own well-being doesn’t have to involve burning out first. The key is to create a mindful and intentional system for being in charge of your well-being.
I share with you 6 strategies you can deploy for you to be your own Chief Wellbeing Officer
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The science behind a broken heart and How To Heal

Heartbreak is an unfortunately common part of the human experience, and it really, really sucks. We’ve all been there, and it’s safe to say we all want to avoid experiencing heartbreak ever again.
This episode shares with you how to handle heartbreaks and how to heal

Note that this doesn't replace seeking professional help and you can reach out to me 

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8 Simples Tips for Breaking Habits

Habits could be very difficult to break when you compare how easy forming that habit was but that is normal because when you picked up that habit, it wasn't deliberate but bringing it to an end, has got to be deliberate.
In this episode, I shared 8 simples tips to pay attention to if you really want to break that habit. It is not going to be easy, but it is doable.
Finally, you may not be able to  do that all by yourself, I am right here if you need someone to hold your hand through the process
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Stop Being Critical OF Yourself

It is very easy for us to be critical of ourselves. We find out that we aren't where we had desired to be hence we become so ashamed, unhappy, and feel some disgust. It could even hit different when you face some challenges thereby making it easy for you to regret where you are.

Hey Friend, Life is a journey and we all arrive at different destinations by going at our own pace as long as it is helpful.
These and many more I shared on this episode.

I will be glad to receive your support on this channel by donating. This will help get the tools needed for better production.
You can either donate directly here if listening via anchor or through this link:  Donate
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7 Habits of Calmness 

This episode focuses on the 7 habits that can be practiced when stressed, anxious etc

I have come to believe that high stress, constant anxiety over tasks and work and life, social anxiety … is all a part of the modern way of life.
Most people just don’t feel a sense of peace, of calm, of serenity, throughout their day.
I have to admit that I’m the same way some of the time, but I have learned a few things that have helped me create a feeling of calmness much more of the time than ever before.
It’s a series of habits that have developed over the last few years. I’m not perfect at them, but I do practice them, and they are always helpful.
These are habits, not a one-time change in my surroundings or work pattern. Changing your environment is great, but you can’t control the things that happen to you much of the time, and you certainly can’t control how other people act. The only thing you can control is your response — and this response matters. You can respond to the same event with anxiety or anger, or you can respond with peace and calmness.
Let’s figure out how.
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Calmness in the midst of uproar

With the current uproar going on in Nigeria, there is a need to find some level of calmness.
You won't want to bottle up so much that it becomes a problem.
This episode shares with you a simple exercise that you can do everyday to calm your nerves.

Should you need some special care, you can reach out to @mentallyaware, @standtoendrape, @psychebabble etc
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How to Manage Trauma from Police Brutality

police brutality is a global issue as it happens across the globe. This leaves some form of trauma with those who are direct recipients of this brutality.  Unfortunately, those close to them are not left out.  As at the time of making this video, there was a protest against policebrutality in Nigeria by the youths tagged endsars or endsarsnow and police reforms 
Given that the 2020 World Mental Health just got wrapped up with attention on investment in mentalhealth, I thought it necessary to talk about investing in your own mental health. trauma is real and you cannot afford to let it slide.  In this video, I share first aid tips on how to handle the trauma from Police Brutality even as the endsars and policereform campaign rages on. I hope that as you listen to this, you will feel better as you practice.  If you need to seek therapy, please don't hesitate to reach out
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Emotional Intelligence in The Workplace w/Sam Obafemi

Emotional Intelligence is not a luxury. It is a necessity for anyone who wants to succeed in the workplace. Events will happen that you aren't emotionally smart, you will be swayed and find yourself drifting here and there and the resultant effect cannot be quantified.
Sat down with an EI expert, Sam Obafemi to consider the importance of emotional intelligence in the workplace.

I hope this librates someone
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7 Types of Fear and How They Hold You Back

According to Soukup’s study, the fear archetypes include the Procrastinator, the Rule Follower, the People Pleaser, the Outcast, the Self-Doubter, the Excuse Maker, and the Pessimist.
There are 7 types of fear and each of them contributes to our stagnancy except we make them work to our advantage.

You can take your fear assessment here: Fear Assessment

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Rejection : Choose Your Perspective

Rejections come in different forms and from different angles.
Rejections create different impacts on our lives
In the end, it is a function of how you see it.
Do you agree with the opinion that you aren't the rejected one but whatever you have put forward?
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Toxic Positivity: How Social Media can make you look less than you are

Social media is good and can be helpful however , drawing the line between ‘more and ‘ enough is where the battle lies. 

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How to Enjoy a Break Up (The series)

No one enjoys a breakup
No one plans to leave a relationship or marriage
Things happen and people lose their partners
Do you hang around or do you move on?
This episode is a 2-part series and this is part 1 of the series.
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How To Break Up Peacefully

Before you have the conversation, ask yourself why you're not satisfied. You probably didn’t decide to break up on a whim, so don’t go into it as you did. Think long and hard about why you’re doing this and what you want to say so that you can go into a conversation feeling strong about your decision.
And once you’ve made the decision, just do it. You don’t need to give them a head’s up (is any phrase more dreaded in a relationship than “we need to talk”?), but make plans to meet in person, then rip the Band-Aid off. Give yourself an out the same way you would on a first date by making plans with a friend immediately afterward; a firm deadline will keep you from feeling like you have to rehash the conversation over and over as your former partner comes to terms with it.

I hope you enjoy it
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Rest; The Secret To Success

This one is for the entrepreneurs who are trying to build something
You want to change the world, I get it
You want to be rich, I get that as well
But you have to apply wisdom.
There is something most entrepreneurs don't want to hear: REST.
Researchers at  National Geographic found that cheetahs burn about 2,000 calories per day -- the same as an average-size man. 
This podcast talks about 5 ways to rest and an entrepreneur without breaking your head/neck
Enjoy it

P.S. Kindly help fill this survey on Workplace Survey
Join my weekly newsletter called Conversation With Toluse
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Work-related Stress w/ Aisha Bubah Abdullahi

Whatever your work demands, there are steps you can take to protect yourself from the damaging effects of stress, improve your job satisfaction, and bolster your well-being on and off the job.

Stress isn’t always bad. A little bit of stress can help you stay focused, energetic, and able to meet new challenges in the workplace. It’s what keeps you on your toes during a presentation or alert to prevent accidents or costly mistakes. But in today’s hectic world, the workplace too often seems like an emotional roller coaster. Long hours, tight deadlines, and ever-increasing demands can leave you feeling worried, drained, and overwhelmed. And when stress exceeds your ability to cope, it stops being helpful and starts causing damage to your mind and body—as well as to your job satisfaction.
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Positivity Or Optimism 

We experience difficult times and moments but they must not define us. We must wear a positive outlook to life if we want to make a headway. This episode addresses that. In this episode, I share with you 12 ways to practice positivity and Optimism. 

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Does Time Really Help Us Heal?

I had a conversation around healing and time and it brought back memories 
I remember as a child when I lost my mother and people told me I would heal with time
I never healed relying on time
I healed by working on it

What have they told you about time healing you?
I hope you can tell me
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Self-Care is Gold

Self-care is broad and kindness. Kindness says you care for yourself first before others so you can really care for others.

Enjoy this and share
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Good Thinking, Good Product

What you think is what comes your way.
What are your thoughts?
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The Disrespectful Pit of Depression

Depression is a pit. Pays no respect to anyone.
Martin Luther was there
Abraham Lincoln was there
Some people are still there.
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Building Emotional Vitality in 4 steps

This episode shares 4 steps in which you build emotional vitality
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Failure and Self Esteem

Audrey recently lost her job in a Bank due to an ongoing downsizing exercise. She was devastated that despite her hard work and meticulous attention to detail in her work, which she has done for over 7 years, she could be considered surplus to requirement and discarded so casually with only 3 months pay in lieu of notice.

She had dreams of the improvement she would implement if promoted as Head of Operations but appears all have now gone into the thin air. As she ruminates over her failure, tears..hot tears flow down her cheeks.
Audrey had moved from the high achieving lady with a flourishing career and big dreams to a complete failure within one month.
Life indeed has been cruel to her.
Where does she go from here?
Someone out there is probably facing or experiencing something similar. Don't give up yet!
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Building Emotional Muscles

What makes the difference between individuals who respond differently to a setback; one person giving up and becoming overwhelmed while the other person appears unmoved and perseveres until success is made is nothing more than what has been built over time; EMOTIONAL MUSCLES
And just as physical muscles don't grow up all of a sudden but a built so are emotional muscles built.
If you want to build emotional muscle, here are 6 things to keep in mind.

This episode takes you on that journey of building emotional muscles as you will need them in life.

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Revamp Your Thoughts 

We all want to lead happy, ‘normal’ lives but sometimes our negativity gets the best of us. As an important asset to our mental well-being, your mind has enough strength to make or break you. Without realizing it, some days we descend into a storm of destructive thinking, creating self-doubt that keeps us from reaching contentment.  Destructive thoughts do more than poison our mind — they impair our ability to be the person we aspire to become. Studies have proven we can control the chain of thoughts that influence perception either positively or negatively but it’s about our committed ability to banish such thoughts in order to lead a happy life.
This episode focuses on how to revamp your thoughts and be at that level you want to be!
Just 5 thoughts.

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Anger Management Tips for Men

Men generally may think they have the right to be angry or they are free to respond whatever way they choose to respond.

That is not a problem. The problem however is the consequences of your action.
This episode looks at anger management for men. What can you do when you are angry as a man?
How do you respond?
Are you weak if you walk away?

I hope this inspires you and gives you nuggets on how to manage your anger.


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How To Break the Chain of Negative Emotions

Today the world finds itself in an unprecedented situation. The anxiety, depression and psychosis triggered by the constant stream of negative news around COVID-19 are now as detrimental to our health than the coronavirus itself. And they are spreading faster than the virus, too, burrowing through our lives until it seems we will never be able to break out of the web of distress we feel trapped in.
Desperate for information on this deadly virus, we have become hooked on the information feed, waiting for news every day with the same anticipation that we wait for a new series on Netflix. Even though consuming this information leaves a restless sense of disappointment, we still cannot seem to help ourselves from following this path carved out for us by our preprogrammed state of mind.
As a result of all this angst, our immunity gets compromised. Our energy levels slump and we find ourselves reaching evermore compulsively for that comforting but unhealthy sugary snack or processed food. This is a familiar pattern, a chain reaction when we find ourselves feeling powerless and frustrated in a situation seemingly beyond their control.
Often the relationship between our mind and body is far from harmonious. It is not surprising that in this discord we can lose a sense of who we really are. The truth is we are neither our mind or our body, neither our thoughts or emotions. We are the consciousness which primes all else. Our mental, physical and emotional lives are subject to our consciousness. Our mind and body are vehicles through which our consciousness can experience all aspects of life.
What then do we do?
Listen, Share and Subscribe!
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How to Find Your Own Joy

Joy is not something that is attached to a thing
It is an act of deliberateness
You have to be deliberate about it
You have to go seek it yourself.
This episode leads us into finding our own joy
Steps to take amongst other things.

I hope you enjoy it.
Do not forget to download my free resource: 30 Days of Motivation at tolusefrancis[dot]com/motivation
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5 Things You Need to Stop Telling Yourself if You Want to Improve Your Mental Health

Are the expectations you have for yourself preventing you from being happy? Learn how to add the "must" filter to your brain and improve your mental health here.
Your brain is an editor. One of its tasks is to choose how to narrate the story of what happens to you every day. It determines how every conversation and calamity fit in with your own life saga. How your brain interprets that fight with your partner or that failed job interview ultimately determines whether these events will cause negative emotions and self-defeating thoughts.
This episode looks at 5 things you must do if you want to eradicate this the 'MUSTs' that your brain has mastered
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Optimising Teenage Mental Health In Times of Crisis

Being a teenager is difficult no matter what, and the coronavirus disease (COVID-19) is making it even harder. With school closures and canceled events, many teens are missing out on some of the biggest moments of their young lives — as well as everyday moments like chatting with friends and participating in class.  For teenagers facing life changes due to the outbreak who are feeling anxious, isolated and disappointed, know this: you are not alone.
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Managing Anger and Frustration in your relationship

Relationships are meant to make us better and make us grow rather than affect our mental health negatively.
I shared on how to manage anger and frustration in a relationship. It is not about your amorous relationships alone, it is about relationships in general

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COVID 19 How To Manage Anxiety, Mental Wellbeing During The Pandemic

This is a special episode. It was an interview I granted to a Television show on Channels Television called Rubbin' Minds hosted by Ebuka Obi-Echendu, the popular voice of the Big Brother Nigeria.

We are in a special phase of our lives that we haven't lived in before. Everyone is curious as to how to go about this season and this period.
In this special interview, I talked about how to manage anxiety, mental wellbeing, and phobia during this pandemic.

I hope you enjoy it as I did.

P.S. I left out the intro to the show deliberately. 
Subscribe to the podcast as well as on Youtube.
You can also watch it on Youtube by clicking Here

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Building Communities in Scary Times

We all want to sell and make money. I mean you are in business to make money otherwise you can sit your butt and watch the television all day

Are you running groups that are not converting?

Are you frustrated that your so-called community members are not buying?

In this episode,  Victor shares what brought him millions of bucks just by understanding who is tribe members are.

Listen and share with as many as deserve to hear this. Let us spread the message.

Follow me on social media(@tolusefrancis and @risingheroespodcast)

Stay up to date with me by subscribing to the podcast list here https://sendfox.com/lp/199zy1

Subscribe to the Youtube channel (youtube.com/tolusefrancis)

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Finding Joy in the midst of Chaos w/ Chude Jideonwo

Hello there, This episode is a special interview I had with Chude Jideonwo, Founder of Joy Inc. and Co-Founder of Redmedia. We looked at certain issues and attempted to answer some questions. This is an audio excerpt from a live show hence you might experience breaks in-between. Some Questions asked: People experience a crisis at individual levels but what we have at the moment is global. How do we find ourselves in the midst of all these? What is your understanding of Joy and how should it reflect?

 Social Media has played a great role in the lives of youths. Do you think there’s somehow in it for us in moments like this? How do you deal with emotions? What is emotional intelligence to you? In December, you wrote an article calling Naira Marley a cultural icon, in spite of his vulgar lyrics and defiance to any kind of authority. In light of his recent comments on the Coronavirus, do you think you might have judged him a little too quickly? Childhood experiences and trauma go a long way in defining our values as adults, yet in Nigeria, not a lot of us see childhood as an important part of our development as people. What are your thoughts on raising children then and now? Listen and share with as many as deserve to hear this. Let us spread the message. you really want to talk to someone, send me a mail  tolusedovefrancis@gmail.com.  

Follow me on social media@tolusefrancis https://bit.ly/2JzIVdz and @risingheroespodcast https://bit.ly/3aBXU2x  Stay up to date with the podcast by subscribing here  
Subscribe to the Youtube channel (youtube.com/tolusefrancis) 
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Special Episode : Understanding Empathy as an Employer

Hello there,

In this episode, I share with you a special from Simon Sinek on Empathy. This topic encapsulates what all employers need to break through the hearts of their employees.

Listen and share with as many persons as you can.
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Listen and share with as many as deserve to hear this. Let us spread the message.
you really want to talk to someone, send me a mail toluse@tolusefrancis.com or tolusedovefrancis@gmail.com. 
Follow me on social media(@tolusefrancis)
Stay up to date with me by visiting tolusefrancis.com
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The Power of One : Pre-Action Thoughts & Post -Action Thoughts

It’s incredible, if you think about it: How can something we can’t see control so much of who we are, determine what we feel and what we do and what we say or don’t, dictate how we move or sleep, and inform what we want, what we hate, and what we love? 

Capturing all our thoughts may seem an impossible task, especially when we consider our potential number of thoughts per minute. Researchers tell us that we have over 30,000 thoughts a day. That means we might think about thirty-one thoughts per waking minute. But what if one thought held the power to interrupt our spirals and bring peace to our mental chaos? 

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Listen and share with as many as deserve to hear this. Let us spread the message.
You really want to talk to someone, send me a mail toluse@tolusefrancis.com or tolusedovefrancis@gmail.com. 
You can join my telegram channel so you get alerted when there is a new episode(t.me/risingheroespodcast)
Follow me on social media(@tolusefrancis)
Stay up to date with me by visiting tolusefrancis.com
Subscribe to the Youtube channel (youtube.com/tolusefrancis)
You can join me for the 12 Day Challenge In  A Private Facebook Group. 
It’s free and starts soon.
Click this link below to join today
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Why You Act The Way You Do  (how to control your thought)

We once thought of the mind as an immutable thing. The brain you were born with and the way it worked—or didn’t—were just “how it was”; no sense fretting over what can’t be changed. We now know that the brain is constantly changing, whether or not we intend for it to.

In this episode, we examine what chain reaction leads to our behavior
________________________________________________
Listen and share with as many as deserve to hear this. Let us spread the message.
toluse@tolusefrancis.com or tolusedovefrancis@gmail.com. 
episode(t.me/risingheroespodcast)
tolusefrancis.com
youtube.com/tolusefrancis)
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Is Your Life a RollarCoaster?

Life can be like a roller coaster. We find ourselves moving from one point to another.

Sometimes this movement might be job-related while it might no be other times.

We are constantly in motion because we are looking for better options or greener pastures and so we are very keen on making the very best of every opportunity to leave where we are once there is a form of distress.

But is this the best option?
Should we keep moving here and there?
How do we make these decisions?

Listen and share.

Follow Toluse Francis:

Facebook : Facebook.com/tolusefrancis 
Facebook Group : Facebook.com/groups/mindandhealthcommunity
IG : instagram.com/tolusefrancis 
T : Twitter.com/tolusefrancis 
L : LinkedIn.com/in/tolusefrancis 
M : medium.com/@tolusefrancis 
Website : tolusefrancis.com 
YouTube: YouTube.com/tolusefrancis 
Books on Amazon : Amazon.com/Toluse-Francis/e/B01FFA39EI

Listen To Toluse Francis On:
Itunes: http://apple.co/2T7M0a5/
Spotify: https://spoti.fi/2TsK5MB
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Why People Bully 

In the past week, I saw a video of a young boy of about 9 years old crying and wishing to die. In the background was his mother's voice talking about her son being bullied.
This broke my heart and I thought to address it. I recorded a video and sent out but I thought to share with you here as well and add some more things to it.

Trust me, bullying exists but you might want to ask why people bully people.
That is what I addressed in this episode.
Hurting people hurt others
Parents, community, religious bodies have a role to play in curbing this menace that is beginning to eat deep into our society.

Listen and share with as many as deserve to hear this. Let us spread the message.
If you have been bullied before and you know it has affected or is affecting you or you really want to talk to someone, send me a mail toluse@tolusefrancis.com or tolusedovefrancis@gmail.com. I will spend 15mins with you.
You can join my telegram channel so you get alert when there is a new episode(t.me/risingheroespodcast)
Follow me on social media(@tolusefrancis)
Stay up to date with me by visiting tolusefrancis.com
Subscribe to the Youtube channel (youtube.com/tolusefrancis)

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What Matters Most In A Relationship?#valentinespecialedition

Every February 14th, people all over the world celebrate or mark #Valentine's Day.
It is a day when th word #love is most heard/used.
It is this day that a number of people decide to either start that relationship or take the one they have to the next phase.
But what is really important in a relationship?
What should both parties look out for?
I got in touch with Jacqueline Oludimu, a Marketing Professional and Convener of The Happy Ever Hub to discuss on relationship to discuss this subject matter.
I met Jackie about 4 years ago in Lagos and she had shared her story with me.
You will hear her story on tihs episode.
I hope you learn and use what you glean from here.
Key things to note in the course of the conversation :
Responding not reacting

Maturity is the most important in a relationship 

Have a sense of empathy

Realize that no one is perfect 

No one has all the answers 

Love is great but the other person must understand it 

A matured person makes no excuses rather takes responsibility and seeks to make amends 

Pay attention to what’s happening
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Get My Book How To Love Yourself : a guide to being your ultimate best 
Please send your feedback, suggestions and recommendations to tolusedovefrancis@gmail.com

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Using The Pain of The Past as A Growth Platform

Some of us confuse self-love with endless positivity and optimism. 
 Accept that you are sometimes a carrier of negative emotions. 
Allow yourself to be honest with who you are.
 Forgive yourself for your past deeds and those things you are ashamed of.
Accept that you are sometimes a carrier of negative emotions like disgust, rage, and jealousy. Then, learn to embrace the silence when you need it.
Accepting your flaws and your faults is one thing, but loving a person who can have your thoughts, your emotions, your vices, and your mistakes? 
That’s a completely higher level of self-love.
Stop being ashamed of your past and start understanding it.

Visit https://bit.ly/2SeV24V to get access to my new book: How To Love Yourself
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Here's How To Know You Don't Care About You

Hi There,

When you begin to notice the following within your system and body, it is a clear sign that you aren't taking care of yourself enough :

1. Low Sexual Drive
2. You feel Sleepy During the day
3. Tired in the afternoon
4. Feel stressed
etc.

This episode is a special one because I get to do something special.
My birthday is in a few days (22nd fo February actually) and I will be launching a book on that day. 
I am therefore offering a combo of all my ebooks at a token with a percentage going to an NGO I serve currently, Mentally Aware Nigeria Initiative.
Eat Fit: a nutritional Blueprint for healthy living
Here's how to break up stress
Beyond Blue: A step by step guide to grief and loss, preventing and managing depression
and 
How to Love Yourself: a guide to being your very best at what you do
Here is the link: https://bit.ly/2Uf81Fb
For Dollar Payment, please pay $10 into Paypal(onaolapokonan@gmail.com)

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For advert placement, invitations or requests, send a mail to toluse@tolusefrancis.com
Voiceover : Matthew Adegbile (+2347088347963)
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10 ways to avoid fatal mistakes that kill conversations

A good conversation is simple, and it’s actually not hard with a little practice. You don’t have to light everyone’s minds up with witty banter. You don’t have to be a conversation genius.
In fact, trying to is what normally kills conversation.
Mainly, you just have to avoid irritating people. Like great conversations, the worst ones also have a handful of things in common — usually it’s someone using conversation as a means to another end.
In this episode, we look at the ways we can prevent killing conversations. We all want to have conversations that are meaningful but we may not even know that we are killing these conversations.
I hope that this episode will bring to perspective what to do and you will be able to practice as they are actionable steps for you.

Loved it? Go on and share.
I want to connect with you. Please connect with me here :

Rising Heroes Network: https://bit.ly/37wWXa8
IG : https://bit.ly/36wgJkB
T : https://bit.ly/3aIa5v5

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How I Got Up From Rock Bottom

Edirin Edewor is the Founder of The Online Publishers and Entrepreneurs Network(OPEN). She is a multiple award winner and Nominee, multiple Amazon Best Seller and a host of other things.
Interestingly, she didn't get there just over night. She had her share of what I will call 'mishaps' but she didn't stay there.

In this episode, she shares her story from her failed businesses to her over 500 job applications yet non came through or is the moment she thought of taking her own life.
Highlights
Money can't buy everything
You are not who or what people say you are
How Do You See Failures
Struggling People See Themselves in the light of their struggle
Happiness is key

In her Words, When you hit the rock bottom, the only place left is the top
You can join her community here

Join the Mind and Health Community here
Subscribe our Youtube Channel
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5 Psychological Tests For Your Relationship

Every where around the world, people deal with relationship issues that tend to disturb their mental health stability.
Fear as they approach their house or even picking calls can be another issue for some people.
In this episode 2 of this podcast, I share with you the 5-way psychological for your relationship. Numbers 1-3 might be what you are going through now but hang on till numbers 4 and 5.
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If You find this episode worthy of sharing, please go ahead.
Sponsorship opportunities are available
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How to manage and prevent emotional meltdown as an entrepreneur in 2020 

It’s a new year and we believe people come up with different new year resolutions and part of it might be for you to start a new business or organisation. In this episode, Dayo Samuel leads us on a journey of his own experience of starting out as an entrepreneur and the emotional meltdown he experienced and how he bounced back. There’s no guarantee that you won’t have same but as it is the goal of The Rising Heroes Podcast, we want to fix the issues that may bring emotional challenges your way.

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We all Need Social Currency

At every stage of stage of our lives we need to have trusted and committed people. People who are real and truthful to us. They help us grow. But are you such a friend as well?

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5 steps to handling frustration 

We will sometimes find ourselves at the junction of frustration. What do you do then? This episode tries to discuss that. Don’t forget to subscribe 

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Debunking some myths about depression and some facts 

This episode talks about some myths about depression and some facts. There are lots of myths around about depression and I addressed some.

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How to communicate with someone suffering dementia 

Dementia is a group of thinking and social symptoms that interferes with daily functioning.
Not a specific disease, dementia is a group of conditions characterised by impairment of at least two brain functions, such as memory loss and judgement. These set of people require special attention and care. In this episode, I shared what needs to be done for anyone to relate well with anyone suffering these disorders. Enjoy it

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5 Tips on how to overcome depression

Depression is rampant these days. People are going through a lot and while what brings a fellow down may not be enough to bring down another, it is necessary to talk about how to overcome depression.
Note that this doesn't take the place of clinical or therapeutic consultation
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Forgive to Heal 

This episode leads us to discuss the importance of forgiving hurts. We need to make a not so easy decision of forgiving persons who hurt us if we want to move forward.

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Rising Heroes Podcast w/Toluse Francis (Trailer)

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Work-related Stress w/ Aisha Bubah Abdullahi

Rising Heroes Podcast w/Toluse Francis

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