Written by: Zafra Aswar Ali

Photo by Khamkéo Vilaysing on Unsplash

Among the many inevitable matters in our lives, stress is known to have a major influence on relationships. The reasons may vary from experiencing financial struggles, facing pressure at work, or other struggles that may lead to conflicts and misunderstandings in a relationship. Therefore, it is crucial to be aware of stress management and effective communication to maintain a healthy bond with your partner. This article will explore the impact of stress on relationships, the challenges that arise, as well as some strategies to manage conflicts effectively.

Understanding Stress in Relationships

Maintaining a healthy relationship with your partner requires effort, empathy, and communication with understanding from both sides. However, when one or both partners are highly stressed, it can be quite a challenge to fulfill the bare minimum in a relationship. This can lead to a relationship conflict as a result of differences of opinions and perspectives, making it difficult to express one’s feelings clearly.

Even though stress affects people differently, it can often cause a relationship to be at stake due to the profound impact of high stress levels. Moreover, one can easily get lost in emotion during a disagreement with their partner rather than looking at the point that is being made.

Hence, it is important to identify the negative impacts of stress in a relationship to make it stronger and healthier. Here are a few ways stress can affect relationships:

1. Breakdown in communication 

It is a well-known fact that effective communication and understanding are key to maintaining healthy relationships. But high levels of stress become barriers to one or both of them often leading to arguments and frustration.

2. Reduced intimacy

There can be a lack of intimacy between couples who are stressed, both physically and emotionally. This may further aggravate frustration, leaving one of them feeling neglected by their partner.

3. Absence of emotional support

Extreme stress can result in partners emotionally distancing themselves from each other. Due to this reason, one of them may feel abandoned and unsupported.

4. Rise in negative relationship patterns

High levels of stress among couples can increase criticism, defensiveness, and stonewalling, which have been identified as some negative relationship patterns. As a result, this further leads to a lack of trust and intimacy.

5. Role strain

Couples may become overwhelmed by their relevant roles within their relationships while experiencing high levels of stress, causing an imbalance in the role each one should fulfill.

Some useful tips to manage stress in relationships

While stress can make couples feel like they have failed in their relationship, it can also grant them an opportunity to navigate the positive side of it and strive to work together as a team towards conflict resolution.

• Here are some strategies that can be beneficial in managing stress and working towards building a healthy relationship:

1. Practice active listening and express empathy

Whenever you hold a conversation with your partner, ensure to actively listen and understand without interrupting them before they finish speaking, because effective communication comes with active listening. In addition, empathize with them and validate how they feel for better understanding, and be open to compromise.

2. Use “I”or “We” statements

During arguments or while discussing anything that may stir frustration, try to use statements with “I” to express your perspective rather than using “you” to blame and accuse your partner. For example, instead of saying, “you  always leave your plate on the table without putting it in the sink!” you can try saying, “I feel frustrated when I always have to put your plate in the sink by myself!” This is a better approach for problem-solving and preventing defensiveness in a relationship.

Apart from using “I” statements to express how you feel when trying to resolve an issue, you are supposed to use “we.”  For instance, saying “I/you have to find a solution to this problem”, say “we have to solve this problem”. This is empowering and creates a collaborative environment to solve problems.

3. Set boundaries

Make sure to establish clear boundaries around topics that may be sensitive or trigger stress. Talk to your partner regarding their needs and expectations and respect each other’s boundaries to alleviate stress during any conflict.

4. Practice forgiveness

Rather than thinking about a past argument and holding grudges, forgive your partner and move on. Moreover, understand that your partner is a human and may make mistakes.

5. Seek support if necessary

If trying to resolve conflicts together as a couple only worsens the situation, then consider reaching out to a professional together, such as a couple’s therapist or counselor. With their professional knowledge and hands-on experience, they can assist you in navigating the underlying causes of stress by providing the necessary tools to build a positive relationship.

Conclusion

Stress is part and parcel of life, but when it comes to relationships, a couple needs to navigate their situation with open communication, empathy, and support for each other to strengthen their bond. Look at challenging situations as opportunities to learn and grow and seek assistance whenever necessary to maintain a healthier relationship than ever.

Written by: Pansiluni Weerawansa

Photo by the National Cancer Institute on Unsplash

Alcohol addiction is a complex and pervasive issue that not only affects the individual struggling with it, but also reverberates throughout their circle of loved ones. As those close to someone with alcohol addiction witness the gradual erosion of their physical and mental well-being, as well as the strain it places on relationships, they often find themselves grappling with their own emotions and uncertainties. In navigating this challenging terrain, it becomes crucial for loved ones to not only support the individual seeking recovery, but also priorities their own well-being. This article aims to explore the multifaceted impacts of alcohol addiction on loved ones, delve into the mental aspects involved, and offer guidance on fostering healing for both the individual and their support network.

The emotional rollercoaster induced by alcohol addiction is no picnic. Picture this: you’ve got this vivacious, beloved individual in your life, and out of the blue they’re caught in the web of addiction. Suddenly, you’re riding a wild wave of emotions – sadness, anger, guilt, helplessness – you name it, you’re feeling it. It’s like trying to navigate through a maze blindfolded. You’re there, trying to understand and support your loved one, but every twist and turn of their addiction leaves you feeling like you’re on shaky ground. And let’s not forget the constant anxiety and tension that comes with the territory. It’s like living in a perpetual state of waiting for the other shoe to drop. Dealing with alcohol addiction is a real emotional rollercoaster ride, and sometimes, you just want to get off.

Diving into the wild world of alcohol addiction – it’s not just a matter of personal choice or sheer willpower, but a tangled web of biological, psychological, and social influences. While we throw around terms like alcohol use disorder (AUD) in clinical settings, let’s remember it’s more than just a fancy label. It’s a real-life experience that shakes individuals and their loved ones to the core.

As an example, picture your vibrant, beloved friend or family member suddenly caught in the claws of addiction. It’s like watching a drama unfold right before your eyes. Emotions run wild – from heart-wrenching sadness to fiery anger; from guilt trips to feeling downright helpless. You’re on a rollercoaster ride of empathy and frustration as you try to support them through it all. And let’s not forget the unsettled suspense of not knowing what’s going to happen next. The unpredictability and instability of alcohol addiction keep everyone on edge, adding layers of anxiety and tension to relationships.

Alcohol addiction throws a wrench into the gears of family dynamics and social connections. Suddenly, you’re dealing with breakdowns in communication, heated arguments, and heartbreaking betrayals. Trust flies out the window, leaving everyone feeling isolated and disconnected. It’s like trying to navigate a stormy sea without a compass, not knowing which way to turn or how to offer support without making things worse.

In the midst of the storm, however, there’s a glimmer of hope shining through the clouds. Loved ones, far from being mere bystanders in this tumultuous saga, possess the potential to emerge as silent heroes, guiding the individual through the shadowy forest of addiction. It’s a journey that begins with setting firm ground rules –  boundaries designed not only to safeguard your own well-being, but also to gently steer the individual grappling with addiction towards a path of accountability and recovery.

Honest and open conversation can go a long way. They’re not just dialogue; they’re transformative tools capable of creating a sanctuary for healing and growth. By combining empathy and understanding with clear, unwavering boundaries, you establish a safe space where both you and your loved one can navigate the complexities of addiction with courage and resilience.

Yet, supporting someone through addiction isn’t a solo expedition. Just as a tree relies on its roots for strength, loved ones must prioritise their own self-care to weather the storm. Whether it’s seeking solace in therapy sessions, finding camaraderie in support groups, or indulging in soul-soothing activities like yoga or painting, self-care becomes the anchor that keeps you grounded amidst the turbulence. After all, nurturing your own well-being isn’t selfish–  it’s essential for maintaining the strength and resilience needed to support your loved one through their journey to recovery.

Recovery isn’t a straight line. There are bound to be twists, turns, and maybe even a few detours along the way. But instead of seeing relapse as a defeat, see it as a temporary setback on the road to long-term sobriety. With unwavering love and support, both individuals and their loved ones can weather the storm and emerge stronger on the other side.

Written by: Sabeeha Azmi

Photo by Micheile Henderson on Unsplash

World Bipolar Day is commemorated annually on March 30^th, to raise awareness and advocate for bipolar disorder. It presents a great opportunity to educate the community and improve support and resources for individuals with bipolar disorder. This initiative aims to reduce the stigma surrounding this mental health condition, and to enhance and promote mental wellness within societies worldwide.

Bipolar disorder is a mental health condition that is characterised by extreme mood swings that range from depressive lows to manic highs, and affects millions of individuals worldwide. It can result in shifts in mood, activity, and energy levels. Individuals with bipolar disorder experience episodes of mania, which can include impulsivity, elevated mood, a significant increase in energy levels, etc. These can also alternate with episodes of depression, which include feelings of hopelessness, low mood, fatigue, etc. (Grande et al., 2016). Bipolar disorder exists on a spectrum with different subtypes and varying degrees of severity. Symptoms can vary in intensity and frequency, impacting various aspects of an individual’s life including work, interpersonal and intrapersonal relationships, and daily functioning (Vieta et al., 2018). Living with this mental health condition can be challenging, but with the right support and treatment, individuals can manage their symptoms effectively and lead fulfilling lives (Chia et al., 2019).

Despite the high prevalence of bipolar disorder, it is apparent that there is a significant lack of understanding and awareness surrounding this complex condition. Thus, World Bipolar Day serves as a pivotal platform for fostering empathy and challenging misconceptions about individuals navigating bipolar disorder.One of the main goals of World Bipolar Day is the de-stigmatisation of the disorder. When stigma is associated with mental health conditions like bipolar disorder, it can cause a barrier to seeking help and receiving the necessary support (Hawke et al., 2013). By promoting open and authentic discussions and educating communities, this day contributes to honing a more supportive and inclusive environment.

In addition, World Bipolar Day encourages individuals with this condition to have open dialogues about their experiences and challenges with their friends and family. It emphasises the importance of proper diagnosis, early detection, and receiving effective treatment. Through outreach efforts, programmes, and informative campaigns, the day allows individuals to feel empowered to recognise their symptoms, seek professional support, and access appropriate and sound resources (Chia et al., 2019).

An essential aspect of World Bipolar Day is highlighting the lived experiences of individuals with this disorder. Testimonials and personal stories from them and their families provide us with valuable and authentic insights and perspectives into the daily realities of managing and living with bipolar disorder. A sense of empathy and understanding is fostered by sharing these narratives, helping communities to become more aware and supportive (Veseth et al., 2012; Warwick et al., 2019).

This day serves as an important reminder of the significance of mental health awareness and advocacy. Through increasing understanding, challenging stigma, and promoting compassion and empathy, this global initiative strives to enhance the well-being of individuals with bipolar disorder. It also encourages communities to prioritise mental health, give support to one another, and work towards creating a more inclusive society.

As we continue to revisit the spirit of World Bipolar Day every year, let us foster a culture of consideration and care for everyone navigating the complexities of mental health challenges. Together, we can step forward and break down barriers for the emergence of holistic wellness for us all.

References

Chia, M. F., Cotton, S., Filia, K., Phelan, M., Conus, P., Jauhar, S., Marwaha, S., McGorry, P. D., Davey, C., Berk, M., & Ratheesh, A. (2019). Early intervention for bipolar disorder – do current treatment guidelines provide recommendations for the early stages of the disorder? Journal of Affective Disorders, 257, 669–677. https://doi.org/10.1016/j.jad.2019.07.062

Grande, I., Berk, M., Birmaher, B., & Vieta, E. (2016). Bipolar disorder. The Lancet, 387(10027), 1561-1572.

Hawke, L. D., Parikh, S. V., & Michalak, E. E. (2013). Stigma and bipolar disorder: a review of the literature. Journal of Affective Disorders, 150(2), 181-191.

U.S. Department of Health and Human Services. (n.d.). Bipolar disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/bipolar-disorder

Veseth, M., Binder, P. E., Borg, M., & Davidson, L. (2012). Toward caring for oneself in a life of intense ups and downs: a reflexive-collaborative exploration of recovery in bipolar disorder. Qualitative Health Research, 22(1), 119-133.

Vieta, E., Berk, M., Schulze, T. G., Carvalho, A. F., Suppes, T., Calabrese, J. R., Gao, K., Miskowiak, K. W., & Grande, I. (2018). Bipolar disorders. Nature Reviews Disease Primers, 4(1). https://doi.org/10.1038/nrdp.2018.8

Warwick, H., Tai, S., & Mansell, W. (2019). Living the life you want following a diagnosis of bipolar disorder: A grounded theory approach. Clinical Psychology & Psychotherapy, 26(3), 362-377.

What are bipolar disorders? Psychiatry.org – What Are Bipolar Disorders? (n.d.). https://www.psychiatry.org/patients-families/bipolar-disorders/what-are-bipolar-disorders

Written by: Pansiluni Hasanjana Weerawansa

As we transition into the New Year, we tend to reflect on our past and set out resolutions for the New Year. While common resolutions cycle among personal achievements and physical health goals, it’s extremely crucial not to overlook the significance of mental health and well-being as we set out these resolutions.

Let’s dive into setting healthy boundaries for mental health, especially during the holiday season.

First off, they serve as the invisible lines that define the limits of what is acceptable and comfortable for an individual. Setting and maintaining boundaries is a fundamental aspect of self-care. In this busy and fast-growing world where social engagement, familial expectations, work matters, as well as relationships, overlap each other, the urge to establish clear boundaries is profound. In the holiday season, myriads of social gatherings, family events, and meetups can often be emotionally draining. There is often pressure to accept every invitation that comes your way to fulfil everyone’s expectations. Establishing when to say yes and when to decline an invitation politely can help individuals to regulate their stress levels. Without clear boundaries, some of us may feel overcommitted with a busy schedule during the holidays. Learning to say no and setting realistic expectations is an essential part of setting these boundaries.

Boundaries also serve as a shield from emotionally draining and toxic friendships as well as relationships. Whether it’s managing difficult family interactions or balancing time between friend groups, having clear boundaries and prioritising oneself can help keep stress at bay and protect our mental health.

Before setting boundaries, it’s crucial to engage in self-reflection. Understand your own needs, priorities, and limits. What activities bring you joy, and which ones drain your energy? Self-awareness forms the foundation for effective boundary-setting.

We often struggle with learning to say ‘No’. It makes us feel guilty, especially those of us who are people pleasers who struggle heavily with declining invitations, gatherings, helping etc. People pleasers tend to accept every request that comes their way and often feel overcommitted and emotionally drained. Learning to say ‘No’ this season is a powerful and liberating act. It’s okay to decline invitations or requests that don’t align with your priorities or contribute positively to your well-being.

Effective communication is key to setting boundaries. It is a skill essential for maintaining healthy relationships and personal well-being. It involves transparently articulating your needs, expectations, and limits to those in your social and professional circles. The emphasis is on assertive communication, employing “I” statements to express feelings and intentions without assigning blame. Individuals take ownership of their actions by using “I” statements. Clear communication can act as a cornerstone of establishing boundaries that honour individual well-being and help maintain healthy relationships.

Whether it is alone time, a jog, or reading a book, remember to prioritise self-care this season. The New Year can often be exhausting and prioritising self-care allows you to engage in activities that bring you joy and peace.

As we step into the New Year, let us embrace the significance of setting and maintaining boundaries for our mental health. By doing so, we not only protect ourselves from the stressors of the holiday season but also lay the foundation for a healthier and more fulfilling year ahead. Boundaries are not a sign of weakness; rather, they are a powerful tool for self-care, empowering us to steer life’s challenges with resilience and grace. So, let this be the year in which we prioritise our mental well-being by setting boundaries that honour our needs and develop our souls.

Written by: Thrishala Gunathunga

In today’s hectic world, going to therapy has become a popular option for those seeking to enhance their mental health. However, you should know that therapy isn’t just necessary for those with mental health challenges; it also provides several benefits for people looking to improve their overall well-being. There are different reasons why going to therapy might be beneficial, whether you’re facing specific issues such as exam stress or simply trying to improve your relationship satisfaction. 

So, let us look at 7 reasons why going to therapy is beneficial, and how it may help you feel more fulfilled in life. 

1. Treating mental health challenges 

One of the most important benefits of going to therapy is treating mental health challenges. Therapy can help treat a lot of mental health issues, including anxiety, depression, obsessive-compulsive disorder (OCD), and more. It provides people with coping strategies and tools to help them enhance their emotional well-being. Major life transitions might also have an impact on our mental health. Whether it is a job loss, the end of a romantic relationship, or the death of a loved one, it is always a good idea to have someone to talk to as you begin your journey towards healing. 

2. A good start for self-exploration 

Therapy promotes self-reflection and awareness. It allows you to dig further into your ideas, feelings, and behaviours, and helps to gain more understanding of yourself. For example, with the help of a therapist, you can find out what causes your stress or anger, or what makes you joyful and at ease. This can lead towards a happy life! Not only that but going to therapy can help you set clear goals because the therapist will guide and motivate you throughout your life path. 

3. Developing good coping strategies 

Coping strategies help people in dealing with stress and unpleasant emotions in their life. However, not all coping techniques are beneficial; there are adaptive and maladaptive coping strategies. Exercising, journaling, talking with a friend, watching your favourite TV show, going for a 10-minute walk are examples of adaptive coping strategies. Anger outbursts, self-harm, drug use, and isolation are all examples of maladaptive coping strategies. So, with the guidance of a therapist, you can learn how to develop good coping strategies in a healthy and safe environment. 

4. Improving communication skills 

Therapy can help you learn how to communicate in a healthy, effective, and positive manner. Being able to properly communicate means that you can successfully manage almost all aspects of your life. Therefore, with the help of a therapist you can learn how to establish healthy relationship boundaries, communicate your wants clearly, and assertively demand the things you want from people. This is especially important for couples because it allows them to build up their communication and conflict resolution skills, allowing them to grow together and overcome hurdles. 

5. Allows for behaviour modification 

Our behaviours, like the thoughts we have, can be extremely damaging, not only to ourselves but also to people around us. They might make it difficult to maintain healthy relationships, think positively, and live a healthy lifestyle. Perhaps you struggle with substance abuse, binge eating, unsafe sexual practices, suspecting your partner for no apparent reason, or self-sabotage. Whatever it is, therapy can help you change the way you behave and make better decisions. 

6. Enhanced productivity 

We sometimes struggle to focus on one thing, whether at school, work, or in any other aspect of our lives. For example, maybe you are not happy with your job and do not want to go to work anymore. Or you can’t stay focused on work for more than 10 minutes! Whatever it is, therapy can help you understand and prioritise what you need to do in order to be productive. Your therapist can help you regain control of your life by making a daily task schedule, breaking down the job into smaller parts, or using more advanced approaches such as cognitive behavioural therapy (CBT). 

7. Improves your physical health 

Most of us don’t know this, but there is a close link between mental and physical health. This means that therapy can also improve your physical health. For example, therapy can teach you how to handle stress, which can lead to better sleep, lower blood pressure, and a more powerful immune system. This, in turn, lowers the risk of cardiovascular disease, inflammatory diseases and much more! And adopting healthy behaviours, such as exercising regularly, eating a nutritious diet, and so on, will also greatly improve your physical health. 

You now understand that going to therapy has a lot of benefits. It can help with all aspects of life, not just mental health. Going to therapy, whether for a specific life challenge or simply to grow as a person, may be a transformative experience. Which is why you should give it a try at least once in your life to experience the benefits for yourself. 

Written by: Zafra Aswar Ali 

Parenting is a responsibility like no other, combining both joyous and overwhelming experiences. Parents always wish the best for their children intending to raise healthy and happy children. However, certain actions can knowingly or unknowingly be perceived by children incorrectly and detrimentally affect their mental well-being. Therefore, children’s mental health should be given priority like their physical health because both are vital for their overall development process. 

First and foremost, let us look at four widely accepted parenting styles that can impact the mental health of children in various ways. 

1. Authoritarian Style 

This type of parenting is considered unhealthy because children are expected to follow the rules made by their parents without any questioning. For example, if a child is disobedient, he or she is severely punished without any prior communication or explanation. Moreover, they are pressured to do well in their academics and other extracurricular activities and get blamed for the simplest of mistakes without any appropriate guidance. 

Hence, this parenting style is viewed as toxic because, despite getting the child to be obedient, the consequences are often unpleasant. Children who experience that kind of parenting grow up with problems with their self-esteem and the sense of being undervalued which can lead to anxiety and depression. 

2. Authoritative Style 

Even in this parenting style, parents create a set of rules and have high expectations from their children. However, such parents are quite democratic in this regard because children are granted the freedom to voice out their opinions, ask questions, and share how they feel by maintaining a healthy and strong bond with their parents unlike in the authoritative style. Apart from that, these parents guide children with constructive criticism and are much more forgiving when their children make any mistake. 

This parenting style is the most recommended as children from this kind of parenting grow up to be happy and successful with enhanced self-esteem.  

3. Permissive Style 

Parents following this parenting style display a lack of guidance for immoral behaviours and dislike establishing a clear set of rules, while not expecting much from their children. As a result, children may face issues with authority and perform poorly in school. Furthermore, such children are reported to be less happy and encounter difficulties in self-regulation with a risk of developing anxiety and depression. 

On the flip side, parents with this parenting style are comparatively communicative and behave with their children as a friend more than a parent. 

4. Uninvolved Style 

Parents with this parenting style spend little to no time with their children and are less interested in their children’s activities although their basic needs are fulfilled. Thus, such children may display immoral and antisocial behaviours – lacking self-control and self-esteem when they grow up because of the absence of guidance from their parents. Ultimately, their future relationships are at risk due to the fear of being abandoned. 

Now let us explore some parenting approaches that parents can follow during the upbringing of their children with a better focus on their children’s mental well-being. 

Active listening 

Paying undivided attention to your children when they communicate with you can undoubtedly help create a healthy relationship with them. Once you start listening to them actively, they will feel valued and have no hesitation to share any information. Remember to maintain eye contact and of course, avoid interrupting them while they talk. 

Allow them to express their emotions 

Creating a safe space for your children to express their emotions without being judged is a crucial aspect of their upbringing. So, always validate how they feel, whether they are angry, happy, or sad, and handle them empathetically. 

Create a supportive environment 

Beyond validating their emotions, it is also vital to ensure that they feel safe and nurtured in the home environment. This would enable them to augment their mental well-being because of the unconditional love and support they gain. 

Set realistic expectations 

Pressurising your children to attain a particular level of success in their academic and extracurricular activities is an unhealthy method of parenting. Instead, as parents you must teach your children the importance of progress over perfection and motivate them to do better every day as human beings. 

Teach coping strategies 

This is another effective strategy to boost the mental health of your children. Encouraging them to cope with their negative emotions by journaling, meditation, or simple breathing techniques would be beneficial in the long run. 

Reduce screen time 

Spending too much time on smart devices can have negative consequences on both the physical and mental health of your children. Therefore, limit their screen time and push them to engage in various physical activities including any sports activity, or simply take them for a walk. In addition, encourage them to build social relationships as it plays a major role in emotional development. 

With that being said, useful online activities must also be given preference. Tools such as parental controls can be made use of while granting them access to content suitable only for their age category without it being a disruption to other offline activities. 

Reach out to a professional when necessary 

Regardless of applying suitable parenting techniques, certain behavioural or emotional issues pertaining to mental health such as anxiety, depression, ADHD, and learning disabilities cannot be addressed by yourself. In that case, seek assistance from a mental health professional without any delay and do the needful. 

Conclusion 

There is no right or wrong way of parenting because of the unique situations in each household and a parenting style alone cannot determine a child’s growth. Nevertheless, parenting is a journey full of ups and downs that require high levels of commitment, empathy, and most importantly patience. Therefore, as parents, be mindful of practising healthy parenting approaches that would enhance your children’s mental well-being – specifically by paying attention to their needs, as each child is unique in their own way. 

Written by: Sabeeha Azmi

Communicating emotions and experiences through art has always been a powerful platform for human expression. Art transcends the boundaries of language and culture and propels creativity and freedom. Along with the appeal and aesthetics of art, it has also been acknowledged for its profound and insightful impact on mental health. Let’s look at how we can engage with art to inculcate a positive influence on our mental well-being. 

The act of creating art can be exceptionally empowering and a cathartic process, whether you are painting, drawing, sculpting, or simply scribbling around on paper. Any form of artistic expression can offer an individual a sense of control and achievement which can boost self-confidence and self-esteem. Art provides a safe haven to open yourself to experiment, make mistakes, and learn from your mistakes and through it all foster resilience and flexibility to face life’s challenges thrown your way. 

Engaging in art can be used to reduce stress and anxiety and create a space of mindfulness. As you immerse yourself in your art and its process, you are fully absorbed and focused on the present moment, which allows you to temporarily disengage with worries and anxieties. As you create a flow through your art, it can be deeply calming, promoting emotional balance and relaxation. Try this out with simple colouring, grab yourself a pattern, and lose yourself in the colours and peacefulness this simple act of colouring brings you. 

Art is a bridge for self-reflection and communication as it is sometimes easier for us to relay complex emotions and experiences through symbolic and visual representations rather than through words. One’s art becomes their self-expression and allows a platform to share what might be hard to articulate verbally and this facilitates conversations about mental health with other individuals as well. Being able to see one’s own art can also provide insights into your emotional state that you might not be conscious of, and this empowers self-awareness and growth. 

Further, art can foster a sense of community and bring people together. Partaking in art workshops, exhibitions, classes or even just gathering to create art together can provide opportunities to connect and interact with like-minded individuals with a passion for creativity and inspiration. This sense of community and togetherness can combat feelings of loneliness or isolation which can be common trials for individuals struggling with their mental well-being. Sharing your art can be an avenue for building understanding and empathy among diverse communities. 

Art is also used as a therapeutic tool to support individuals in managing their mental well-being. Art therapy is used widely by mental health professionals to promote emotional healing, insight, and self-awareness by channelling their thoughts, experiences, and emotions into art. 

Creating art is an empowering experience that allows individuals to affirm their identity, reclaim their narratives, and stand up to social stigmas associated with mental health. Expressing and sharing art is a way of advocating for mental health and expressing the need for change in an impactful and unique way. 

Art offers a canvas for healing and self-expression and the therapeutic benefits of engaging with art are open to everyone, whether you are a professional artist or you simply like to doodle on paper. So, pick up that brush or that pencil and see the magic of art transform your mental health journey. Let’s get drawing!

Written by: Sabeeha Azmi 

Conflict is an unavoidable part of life, as people have unique and different opinions, needs, values, and goals. Conflicts may arise in various situations within various relationships such as personal relationships, the workplace, or even on a global scale. Engaging and enduring conflicts could lead to misunderstandings, stress and could even escalate to violence and adverse outcomes if it is not managed effectively. To avoid negative consequences, the skilful art of conflict resolution creates opportunities to turn tension into understanding and growth through fostering effective communication, empathy, and compromise. 

Let’s take a deeper look at what conflict resolution is. It is a process that allows individuals to resolve and address their disagreements and disputes in a manner that is constructive. The goal of conflict resolution isn’t just to end the dispute but to also arrive at a mutually acceptable solution that takes into consideration the needs and concerns of all individuals involved. It is to aim for a win-win situation, where we can all come together, collaborate, and find a common ground. 

There are several key aspects that are considered during conflict resolution. These are principles you can apply to your daily life to ensure that you navigate conflict with grace. 

Open and Honest Communication: being able to express our thoughts in a clear manner is the foundation of effective conflict resolution. You can practise by using active listening and having an open mind to understand others’ perspectives. Effectively communicating one’s needs and thoughts has the power to dismantle barriers, foster empathy and help uncover underlying issues that need to be addressed. 

Expressing Empathy: this involves placing ourselves in the other person’s shoes to really connect with their emotions, perceptions and thoughts. Expressing empathy during conflicts can help bridge the gap between various opinions and create a safe space of trust and understanding. 

Collaboration: putting effort into working together to find a solution that meets the interests of everyone involved promotes shared responsibility and encourages a positive relationship between individuals. 

Problem-Solving Approach: this is an essential component of conflict resolution. It is important to focus on the underlying issues and not engage in personal attacks. Addressing the root causes of the disagreements can lead to identifying solutions that can help address the concerns of all individuals. 

Use I-Statements: it is always better to avoid the accusatory “you” statements and rather use “I” statements to express your emotions and thoughts without assigning the blame to anyone. For example, you can say “I felt hurt when you said this …” This can also encourage non-confrontational conversation. 

Try Negotiation: this involves a give-and-take approach, where individuals assess the situation and make compromises and concessions to reach a beneficial outcome that is mutual for all individuals. 

Avoid Escalating the Situation: it is crucial to focus on not escalating disputes by remaining composed and calm. Responding to conflict with anger will only intensify the situation and hinder effective communication. 

A benefit of conflict resolution is that it can help improve and build healthier relationships that build trust and understanding. It can also encourage individuals to self-reflect and allows for personal growth as you learn to manage emotions and find common ground. 

Conflict resolution can be a powerful tool that transforms disharmony into cooperation. Let’s take a deep breath and embrace the art of open communication, empathy, and openness toward the various diverse perspectives and opinions we come across. So next time you end up in a dispute remember to use these tools to help bridge those differences! 

Written by: Sabeeha Azmi

Do you often feel yourself nodding to a conversation but realise later that you don’t actually remember what was being said? This is because, although we utilise the skill of listening in nearly every situation, we don’t often distinguish between hearing and listening. It is quite easy to get lost during a conversation and end up losing focus and not gaining anything from it. So, how can we then improve our listening skills and through that our communication? The secret ingredient to successful communication is to use a specific skill of listening called active listening.

Listening moves beyond the simple act of hearing and encompasses an awareness of nonverbal communication, the timing and speed, context of speech, body language and tone of voice. Active listening thus involves listening through active engagement whilst simultaneously understanding and comprehending accurately the meaning of what is being heard.

This might sound hard to do but let’s see how adopting a few simple changes to the way you listen can help you become more effective in understanding and communicating in your interactions.

Active listening can be demonstrated through verbal and nonverbal behaviours. Looking at nonverbal skills, it is important to provide your full attention to the conversation and the person speaking. You can do this by focusing on being fully present in the conversation and avoiding distractions such as paying more attention to your inner dialogues, looking at your phone, or even preparing your response when listening and when the other person is still speaking. If you are unable to focus, you can simply mention to the speaker that you might not be able to provide your full attention at this moment, instead of appearing to be preoccupied which could discourage the speaker from continuing. 

Other forms of nonverbal behaviours you can adopt are head nodding, forward body lean, open body language, uncrossed arms, mirroring certain body language of the speaker, maintaining appropriate distance, and most importantly eye contact as the conversation progresses.

Verbal active listening skills include paraphrasing information that you have heard from the speaker which will demonstrate to the speaker that you are in fact listening and that you have understood what is being said. Paraphrasing also provides a great opportunity for you to ensure that you have accurately understood what was conveyed, as it allows the speaker to correct or clarify any information that you might have misunderstood.

Be forthcoming and ask open-ended questions to ensure that you aren’t making assumptions about the speaker and what they are saying. These questions can be a great tool to get more information within a question and can lead to better comprehension of what is being said. Always clarify with the speaker as to whether you have actually obtained the accurate message/information from what they were trying to convey. An important aspect of active listening is to reflect the feelings that are being communicated. Paying attention and picking up on the emotions and reflecting it back can truly make the speaker feel that they are acknowledged and heard.

Displaying active listening through the highlighted behaviours illustrates to the speaker that you are attentive and present in the conversation. It also signals awareness and encourages the speaker to express their thoughts, emotions, feelings which help to direct successful communications and improve relationships. Active listening also has the power to help the listener carry out the conversation in a more meaningful manner. It cultivates empathy, growth, support, understanding and encouragement.

With the skills portrayed in this article, we together can revive and rediscover the lost art of listening and move beyond the words to deepen our connections and truly hear what people are saying.