Written by: Pansiluni Weerawansa

Photo by Freepik

In the sophisticated dance of life, where the mind and body move to the rhythm of our daily experiences, the connection between physical and mental health is both profound and undeniable. Picture this: a busy city street where the body, dressed in its finest suit, marches forward with purpose, while the mind, wearing a colourful hat, skips alongside, sometimes in sync, sometimes not. The hustle and bustle of this street mirrors the complex interplay between our physical and mental well-being—an interconnected web that, when balanced, allows us to thrive, but when disrupted, can throw our entire being into chaos.

For centuries, the relationship between body and mind has been a topic of fascination, not just for philosophers and mystics, but for anyone who has ever felt the weight of a stressful day on their shoulders or the lightness of a morning jog in their mood. Ancient cultures understood this connection intuitively, weaving it into their healing practices and daily lives. From the Chinese concept of Qi — the vital energy that flows through our bodies, to the Ayurvedic balance of mind, body, and spirit, there has always been a recognition that our physical state and mental state are two sides of the same coin.

Fast forward to today, modern science is catching up to these ancient insights with vengeance. The more we study the human body and brain, the clearer it becomes that physical health and mental health are deeply intertwined. Take stress, for example. When your boss gives you a last-minute deadline, your mind immediately kicks into high gear, setting off a chain reaction that your body can’t ignore. Cortisol and adrenaline, the famous stress hormones, flood your system, preparing you for a fight-or-flight response. Your heart races, your muscles tense, and suddenly, your body is ready for action—even if that action is just frantically typing on a keyboard.

But what happens when stress doesn’t go away ? When the deadlines keep piling up and the to-do list seems endless? Chronic stress turns into a relentless intruder, gradually eroding your health. High blood pressure, digestive problems, and a weakened immune system are just some of the physical consequences of prolonged stress. And it doesn’t end there. The burden of stress can also take a heavy toll on your mental well-being, leading to anxiety, depression, and a deep sense of hopelessness that’s difficult to escape.

Yet, the street of life isn’t a one-way road. Just as the mind can influence the body, the body can shape the mind in profound ways. Think about the last time you went for a brisk walk or hit the gym. The rush of endorphins, those feel-good chemicals that flood your brain during exercise, is more than just a runner’s high—it’s a powerful reminder of how physical activity can elevate your mood and sharpen your mind. Regular exercise doesn’t just sculpt your muscles; it sculpts your mental landscape, reducing symptoms of depression and anxiety, boosting self-esteem, and even enhancing cognitive functioning.

Now, imagine being stuck in a vicious cycle where physical and mental health deteriorate together. It’s not a pretty picture. Chronic physical conditions like diabetes, heart disease, or persistent pain often come hand in hand with mental health struggles. The daily grind of managing a long-term illness can wear down even the strongest spirits, leading to feelings of frustration, isolation, and despair. The pain becomes more than just a physical sensation; it becomes a shadow that darkens your thoughts and colours your emotions. And as your mental health takes a hit, so does your ability to manage your physical condition, creating a downward spiral that’s hard to escape.

But it’s not just physical ailments that can drag your mental health down. Mental disorders can wreak havoc on your body too. When depression sets in, it’s like a fog that obscures your motivation and energy, making it hard to maintain a healthy lifestyle. Exercise falls by the wayside, meals become irregular, and sleep turns into a restless, elusive dream. The physical consequences of poor mental health are all too real — weight changes, heart problems, a compromised immune system. And just like that, the cycle continues, with each step down the path making it harder to find your way back.

So, how do we break free from this cycle? How do we ensure that our mind and body work together in harmony, like a well-rehearsed dance duo? The answer lies in a more integrated approach to health—one that treats the whole person, not just the symptoms. Imagine going to the doctor, but instead of being handed a prescription and sent on your way, you’re introduced to a team of experts who work together to support both your physical and mental well-being. A physical therapist helps you manage your chronic pain, while a cognitive-behavioural therapist teaches you strategies to cope with the emotional toll of your condition. A nutritionist ensures you’re eating in a way that supports both body and mind, while a fitness coach designs a workout plan that’s as good for your head as it is for your heart. This is whole-person care in action, and it’s a powerful tool for breaking the cycle of deteriorating health.

However it’s not just about what happens in the doctor’s office. Your daily habits—the choices you make every day—play a crucial role in maintaining the balance between physical and mental health. Take nutrition, for example. The saying “you are what you eat” might be a bit of an exaggeration, but there’s truth to it. A diet rich in fruits, vegetables, and whole grains does more than just fuel your body; it fuels your mind, too. The nutrients you consume help regulate your mood, energy levels, and even your cognitive functioning. On the flip side, a diet high in processed foods and sugars can lead to physical health problems like obesity and diabetes, while also increasing your risk of depression and anxiety.

Sleep, too, is a linchpin of good health. We all know the groggy, irritable feeling that comes from a poor night’s sleep, but the consequences of sleep deprivation go far beyond a bad mood. Quality sleep is essential for your body’s physical recovery, immune function, and overall vitality. But it’s also crucial for your mental health. Without enough sleep, your mood takes a nosedive, your thinking becomes fuzzy, and your resilience crumbles. Establishing a regular sleep routine, creating a restful environment, and addressing any sleep disorders can go a long way in maintaining the delicate balance between your physical and mental health. Moreover, let’s not forget about mindfulness. In a world that’s constantly on the go, taking a moment to slow down and just be can be a game-changer. Practices like meditation, deep breathing exercises, and mindfulness aren’t just for monks and yogis; they’re powerful tools for anyone looking to reduce stress and improve mental clarity. And the benefits extend beyond your mind. Regular mindfulness practice has been shown to lower blood pressure, reduce inflammation, and even improve heart health. It’s a win-win for both body and mind.

As we steer through the street of life, it’s important to remember that our physical and mental health are not separate entities, but parts of a beautifully complex, interconnected system. By embracing this connection and taking a holistic approach to our well-being, we can break the cycle of deteriorating health and pave the way for a life where both body and mind can flourish. So, the next time you find yourself feeling the weight of the world on your shoulders, take a moment to consider both the physical and mental aspects of your health. After all, in the complex dance of life, a healthy mind and body are the ultimate partners, moving together in harmony toward a brighter, healthier future.

Written by: Sabeeha Azmi

Photo by Freepik

As the usage of digital technology has rapidly increased in the last few decades, the intersection of mental health and technology has gathered significant attention. With the extensive use of smartphones, social media platforms, and other digital communication tools, the mental health landscape has substantially changed. While the introduction of technological advancements to our lives has brought convenience and connectivity, it has also brought new challenges and risks to our mental well-being.  

A large and significant development in the digital age is the rise and usage of social media. Several platforms like Instagram, TikTok, and Facebook have revolutionised the way we consume, connect and share information. Although this consumption has allowed for global connectivity, the high usage is also linked to various mental health issues and consequences. Research has shown that using social media excessively can lead to increased rates of loneliness, depression, anxiety, and low self-esteem, especially among young adults and adolescents (Twenge & Campbell, 2018).

As our social media is often curated towards us, it often presents idealised versions of our lives, which can lead to us making unhealthy comparisons and developing a distorted sense of reality. This phenomenon, also known as “social comparison”, can further exacerbate feelings of anxiety and inadequacy (Vogel et al., 2014). Furthermore, we are constantly exposed to negative news and may even experience cyberbullying on social media, which research shows can be associated with experiencing heightened stress and depressive symptoms (Keles et al., 2020).

Despite these challenges to our mental health, digital technology has also opened up new areas for mental health care. E-therapy, or teletherapy, has become an increasingly popular option for individuals to seek help and support. The increase in the use of teletherapy was seen during the COVID-19 pandemic and the platform has continued to be in use after. Online therapy sessions allow us to access mental health professionals and help more easily and remove barriers to seeking support like geographical distance, lack of transportation, affordability, and time constraints (Jenkins-Guarnieri et al., 2015). These factors, along with the anonymity offered by e-therapy, make it a great option for individuals who otherwise might avoid seeking help.

Although advancements in technology have allowed for the development and access to wide-ranging mental health resources, they also come with several risks. We might experience “techno-stress”, which refers to stress caused by digital overload and constant presence and connectivity to technology (Brooks et al., 2020). Having access to digital communication 24/7 can result in the boundaries between work and personal life being blurred, leaving individuals feeling burnout and experiencing an overall decrease in their mental well-being.

In addition, there has also been a rise in the concept of “doom-scrolling”, where individuals compulsively consume a lot of content and negative news online. This can lead to individuals engaging in a cycle of despair, worry, and anxiety, which can lead to increases in mental health issues (Meier et al., 2020). Excessive usage of digital devices before sleep has been linked to disturbances in sleep and reduced quality of sleep, which can go on to affect a person’s overall quality of life and mental health (Exelmans & Van den Bulck, 2016).

Therefore, as we continue to navigate the ever-evolving digital landscape of today, we must strike a balance between our usage of technology for connectivity and mental health benefits and mitigating the potential risks and harm that we might experience. This can involve encouraging and developing healthy online behaviours, having time boundaries on social media usage, increasing our digital literacy, and creating a culture of mindfulness and self-care as we use our technologies. Mental health professionals, policymakers, and community well-being organisations can work together to develop workshops, awareness, strategies, etc., that can address the unique and diverse challenges and experiences within the digital landscape. By understanding and addressing these challenges, we can learn to navigate the digital age better and promote mental well-being in our ever-changing technological world.

References

Brooks, S., Dunn, R., Sage, D., Amlôt, R., Greenberg, N., & Rubin, G. J. (2020). Risk and resilience factors affecting the psychological wellbeing of individuals in the digital age: A narrative review. Journal of Public Health, 42(3), 451-460. https://doi.org/10.1093/pubmed/fdz106

Exelmans, L., & Van den Bulck, J. (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine, 148, 93-101. https://doi.org/10.1016/j.socscimed.2015.11.037

Jenkins-Guarnieri, M. A., Pruitt, L. D., Luxton, D. D., & Johnson, K. (2015). Patient perceptions of telemental health: Systematic review of direct comparisons to in-person psychotherapeutic treatments. Telemedicine and e-Health, 21(8), 652-660. https://doi.org/10.1089/tmj.2014.0165

Keles, B., McCrae, N., & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety, and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79-93. https://doi.org/10.1080/02673843.2019.1590851

Meier, A., Reinecke, L., & Meltzer, C. E. (2020). “Facebocrastination”? Predictors of using Facebook for procrastination and its effects on students’ well-being. Computers in Human Behavior, 64, 65-70. https://doi.org/10.1016/j.chb.2016.06.014

Twenge, J. M., & Campbell, W. K. (2018). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12, 271-283. https://doi.org/10.1016/j.pmedr.2018.10.003

Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social comparison, social media, and self-esteem. Psychology of Popular Media Culture, 3(4), 206-222. https://doi.org/10.1037/ppm0000047

Written by: Thrishala Gunathunga

Photo by Halayalex on Freepik

Can you imagine giving yourself the same love and care as you would a close friend in a difficult scenario? This is the key concept behind self-compassion – an effective approach that promotes good mental and physical health.

Therefore, today we will discuss the importance of self-compassion, how to develop it, and the benefits of having it in our daily lives.

What is self-compassion?

Let’s take a look at Dr. Kristin Neff’s definition of self-compassion. She is an associate professor in the Department of Educational Psychology at The University of Texas in Austin, as well as the author of the best-selling book Self-Compassion.

According to Dr. Kristin Neff, self-compassion has three main parts:

1. Self-kindness

2. Common humanity

3. Mindfulness

Self-kindness is about treating yourself with kindness and empathy. With time, you will understand that inner comfort is more important than self-blame when improving your physical and mental well-being.

Furthermore, understanding that having imperfections is a part of the human experience is what defines common humanity. It is important to know that you are not alone on your life journey.

Lastly, mindfulness is being present in the moment. Instead of dismissing or magnifying your negative thoughts and feelings, you should maintain an even awareness of them.

How do you develop self-compassion?

·       Practising mindfulness daily

As previously said, mindfulness is an important component of self-compassion. Mindfulness helps us become more aware of how we feel and think. Techniques such as mindful breathing, mindful body scans, and simple meditation can help us stay present while developing compassion for ourselves.

·       Engaging in positive self-talk

You can also develop self-compassion by engaging in positive self-talk. When something goes wrong, we are more inclined to blame ourselves first. But instead, how about we change our perspective? What if we think about how we would react to a best friend in such a situation? This simple yet effective practice can work wonders, so try it the next time you engage in self-criticising behaviours.

·       Journaling

Keep a journal to record your life experiences in an understanding and compassionate way. If you have never tried journaling before, start by thinking about a challenging situation you just experienced. Write about how you handled it, and how you could handle it with more self-compassion in the future.

·       Try compassionate letter-writing

You can also write a compassionate letter to yourself. Assume your best friend is sending it to you, allowing you to tell them about your problems. Then offer kind words of support in the same way that your friend would.

·       Embracing your imperfections and flaws

Rather than trying to be 100% perfect in everything, it is important to hug our imperfections and flaws too. This will allow you to be more forgiving of your past mistakes, appreciate your personal growth, establish intrinsic self-worth, and be kinder to yourself.

·       Being grateful

Being grateful for the things in your life is another method for developing self-compassion. We often get caught up in the negatives that life throws at us, but it is also important to concentrate on the positives each day! For example, you can keep a journal and write three things you’re grateful for every day.

·       Keeping boundaries where necessary

As social beings, we frequently put others first over ourselves, even if it means sacrificing our mental and physical health. Therefore, keeping boundaries when necessary, particularly by saying no to things that drain all of your energy, is another way to develop self-compassion. It helps you to focus more on yourself and understand your own needs and desires.

What are the benefits of developing self-compassion?

·       Improved mental health

Multiple studies have shown that practising self-compassion helps people minimise their feelings of hopelessness and anxiety. Furthermore, it reduces the likelihood of suicidal ideation. This is because the more compassion you have for yourself, the less likely you are to be self-critical, and you are also more likely to look forward to the future rather than concentrate on current problems.

·       Having satisfying relationships

People who practise self-compassion are likely to have more satisfying relationships. When we are kind to ourselves, we are less likely to seek approval from others or engage in harmful relationship patterns such as being with an abusive partner or engaging in risky sexual behaviours. This allows for more authentic relationships based on kindness and respect for one another.

·       Increased life satisfaction

We are more likely to have increased life satisfaction if we practise compassion for ourselves. This is because self-compassionate people tend to focus on the present moment and appreciate what they have accomplished, no matter how big or small it is. Even when they have terrible experiences, they try to learn from them rather than getting locked in the same loop of negative thinking.

·       Improved physical health

Self-compassion has been related to reduced stress and inflammation, as well as a lower risk of getting physical health problems such as cardiovascular disease and diabetes. This is because when we are kind to ourselves, we are not trapped in a constant state of stress; instead, we recognise that having flaws is a natural part of the human experience.

Conclusion

Mindfulness, positive self-talk, journaling, and other practices can help us create a more understanding connection with ourselves, leading to higher self-compassion. Therefore, try being compassionate with yourself today and see how it positively impacts your life in no time!

Written by: Zafra Aswar Ali

Photo by Freepik

Self-care can be simply defined as any action that ensures your overall health is taken care of. This word has become very popular in the recent past due to its significance being emphasised on social media platforms. From social media influencers to mental health professionals, many are advocating for and promoting several self-care techniques for the betterment of our well-being.

Despite its popularity, there are many misconceptions associated with self-care due to the lack of understanding of what self-care fundamentally is. This article focuses on addressing some common myths about self-care, the reality of it, its importance for mental health, and its incorporation into our daily lives.

Myth #1: Engaging in self-care is being selfish

The Reality: Self-care must be prioritised

One of the common false perceptions of self-care is that it is certainly an act of selfishness that arises from the belief that allocating time for oneself leads to neglecting responsibilities and being self-centred. On the contrary, self-care is essential because through self-care we can maintain a balanced state of mental, physical, and emotional well-being. Moreover, it is only by taking care of ourselves first that we develop empathy and compassion as well as the ability to support the others around us.

Myth #2: Self-care is costly

The Reality: Not all forms of self-care are expensive

Another common myth about self-care is that it merely involves activities that may break your bank, such as investing in expensive skincare products and spending time at a luxurious spa. However, self-care is not limited to these activities that are often expensive. There are various affordable methods of self-care like reading a good book, taking a relaxing bath, and practising meditation. Hence, self-care can be any activity that brings about joy and aims to improve our well-being in the long run, and may require little to zero expense.

Myth #3: Self-care is time-consuming

The Reality: Self-care does not require a significant amount of time

Due to the hectic lives led by most of us, another misconception about self-care is that it should have a fixed schedule and that it always requires large amounts of time. In contrast, self-care could be activities like a five-minute meditation, enjoying a cup of coffee or tea, or any activity that brings us joy within just a few minutes. Nevertheless, it is recommended to have long hours of self-care sessions occasionally.

Myth #4: Self-care is a cure for mental health issues

The Reality: Self-care is not a quick fix

As self-care has proven to have a positive impactive on our overall well-being, specifically mental well-being, some people believe that it is also effective in treating complex mental health disorders such as anxiety and depression. This is a false belief because self-care can only provide immediate joy and relaxation. To overcome serious mental health disorders, it is recommended to seek therapy from a mental health professional as self-care is not a form of care that can treat such disorders.

Myth #5: Self-care is only for women

The Reality: Anyone can indulge in self-care

As beauty and skincare have mostly been associated with the term self-care, it is misunderstood that self-care is restricted only to women while men are excluded from such topics. Apart from that, men may tend to focus less on self-care in general. However,it has to be accepted that every individual’s well-being matters, making self-care an essential practice for everyone without bias towards any gender.

Myth #6: Everyone can follow the same self-care practices

The Reality: Self-care varies from person to person

As much as self-care is important for everyone, each person may integrate different ways of self-care into their routines because what works for one may not necessarily work for another  – similar to how challenging times are tackled differently by each individual. In addition, a person’s lifestyle and preferences determine the forms of self-care practices they choose, which can also change over time. Therefore, it is vital to experiment and identify what type of self-care practice is effective for us.

Conclusion

Self-care is a useful tool in enhancing our overall well-being. But due to certain misconceptions, the concept of self-care may be misunderstood in terms of practising it. Thus, understanding the true meaning of self-care is crucial to lead happier and healthier lives.

Written by: Pansiluni Weerawansa

Photo by Freepik 

Imagine walking into your office on a Monday morning. The coffee machine hums in the background, sunlight streams through the windows, and you notice a colleague sharing a laugh with another as they discuss weekend adventures. Sounds idyllic, right? This isn’t just a dream scenario—it’s the vision of a workplace that prioritises mental wellness.

Mental wellness in the workplace is more than a trendy buzzword; it’s a cornerstone of a thriving, productive environment. In an era where businesses are increasingly recognising the value of their human capital, mental wellness emerges as a crucial pillar for sustained success. When employees feel supported both mentally and emotionally, their levels of engagement, motivation, and creativity soar. They’re also less likely to suffer from burnout, reducing turnover rates and fostering a positive company culture. This isn’t just about having a happy workforce; it’s about leveraging the full potential of every individual. A mentally well employee is more likely to bring their best ideas to the table, contribute positively to team dynamics, and go the extra mile in their work.

Ignoring mental wellness can lead to a cascade of issues. High stress levels can result in decreased productivity, increased absenteeism, and even physical health problems. According to the World Health Organization, depression and anxiety alone cost the global economy an estimated $1 trillion annually in lost productivity (WHO). Therefore, investing in mental wellness isn’t just a nice-to-have—it’s a business imperative.

We can start off by practising the following:

·         Open Communication Channels

A culture of mental wellness starts with open communication. Encouraging employees to speak up about their mental health can help normalise these conversations and reduce stigma. This can be facilitated through regular check-ins, anonymous surveys, or even a simple open-door policy.

·         Flexible Work Arrangements

Flexible work arrangements are a game-changer for mental wellness. Allowing employees to work from home, adjust their hours, or take mental health days can significantly reduce stress. This flexibility demonstrates trust and acknowledges that employees have lives outside of work

·         Promote Work-Life Balance

Encouraging a healthy work-life balance is crucial. This means respecting boundaries, discouraging after-hours emails, and promoting the use of vacation days. When employees feel they can disconnect from work, they return more refreshed and ready to contribute.

·         Mindfulness and Meditation Sessions

Boosting employee morale is vital. Integrating mindfulness and meditation sessions into the workday can have profound effects on mental wellness. These practices help reduce stress, increase focus, and promote a sense of calm. Offering guided sessions or access to mindfulness apps can be a great start.

·         Wellness Challenges

Wellness challenges can be both fun and beneficial. These can range from step-count contests to hydration challenges. Not only do they encourage healthy habits, but they also foster a sense of camaraderie and friendly competition.

Similarly, leaders play a pivotal role in shaping the culture and dynamics of an organisation. When leaders prioritise their own mental wellness, it sets a powerful example for the entire workforce. This isn’t just about optics – it’s about creating a culture where mental health is openly acknowledged and valued. Imagine a CEO who takes regular breaks throughout the day, openly schedules vacation time, and discusses the importance of mental health during company meetings. This behaviour signals to employees that it’s not only acceptable but encouraged to take care of their mental well-being. It dismantles the outdated notion that working to the point of exhaustion is a badge of honour, replacing it with a healthier, more sustainable approach to productivity.

Managers are on the front line when it comes to supporting their teams’ mental wellness. Therefore, it’s crucial to equip them with the necessary tools and training to effectively fulfil this role. Here are some key areas where managers can be empowered:

• Recognising Signs of Stress: Managers should be trained to recognise the signs of stress and burnout in their team members. This includes understanding behavioural changes, such as increased absenteeism, decreased productivity, and noticeable shifts in mood or demeanour. Early detection can lead to timely intervention and support.

• Supportive Conversations: Knowing how to have supportive conversations is vital. Managers should be trained in empathetic listening and how to approach discussions about mental health with sensitivity and care. This involves creating a safe space where employees feel heard and understood, without the fear of judgement or repercussions.

• Promoting a Healthy Work Environment: Managers can nurture a mentally healthy work environment by encouraging regular breaks, setting realistic deadlines, and promoting a culture of open communication. They can also organise team-building activities that focus on mental wellness, such as mindfulness sessions or wellness challenges.

The Ripple Effect of Leadership

When leaders and managers prioritise mental wellness, it creates a ripple effect throughout the organisation. Employees feel more supported and valued, which enhances their engagement and productivity. This positive environment attracts and retains top talent, contributing to the overall success and sustainability of the business.

By leading by example and equipping managers with the right tools, organisations can create a culture where mental wellness is integrated into the fabric of their daily operations. This holistic approach not only benefits individual employees but also drives the collective success of the organisation, making it a more resilient and thriving workplace.

By embracing a culture of mental wellness, organisations can create a resilient and thriving workplace where employees are not just surviving but truly flourishing. It’s a future we can create together, one mindful step at a time. It’s a place where laughter is common, stress is managed, and every employee feels valued. It’s not just a dream; it’s a future we can create together.

Written by: Sabeeha Azmi

Photo by Freepik

Minority stress addresses the stress experienced by individuals belonging to marginalised groups due to their status as a minority. The concept of minority stress goes beyond the general stress we encounter, as it is rooted in the systemic and unique challenges these groups face. It is particularly relevant for individuals identifying as racial, ethnic, and sexual minorities, or even individuals with disabilities, who often experience prejudice, societal discrimination, and systemic inequities. 

Minority stress is a multifaceted issue that emerges from experiences of direct and indirect discrimination. Stressors that could directly affect minorities include overt acts of violence or prejudice such as discriminatory policies or hate crimes. Some indirect stressors could involve subtle microaggressions, which are discriminatory behaviours or remarks, sometimes unintentional, that might come across as minor but can accumulate to create significant stress over time. In addition, institutional biases and societal norms can contribute to minority stress as well. These include disparities in various fields such as healthcare, employment opportunities, education, etc., all of which can cause an impact on the mental health and well-being of marginalised individuals. The collective effect of these stressors can lead to a feeling of chronic / long-term stress, which can also affect various aspects of an individual’s life. 

A deeper look into the impact of minority stress on mental health reveals a profound and nuanced experience. Individuals experiencing high levels of minority stress are seen to have a higher risk of various mental health conditions including depression, anxiety, and substance abuse. The constant struggle to navigate a world and society where one’s identity is marginalised could lead to increased feelings of self-doubt, hopelessness, and insecurity (Hoy-Ellis, 2023). One of the most concerning mental health impacts of minority stress is the increased risk of experiencing depression. When one is exposed to ongoing microaggressions and discrimination, it can lead them to face a sense of inadequacy and low self-worth. This, along with the societal stigma that is associated with mental health conditions, can discourage individuals from reaching out for help, further heightening their struggles (Sattler & Zeyen, 2021). Anxiety is another common experience among individuals from minorities. Individuals might experience increased levels of fear and vigilance about potential discrimination, which can lead to chronic / long-term anxiety. The anticipation of negative experiences is a significant source of stress, impacting individuals’ daily functioning and overall quality of life (Sattler & Zeyen, 2021). 

To address the impact of minority stress on mental health and well-being, both individual and collective strategies are required. On an individual level, it is essential to develop resilience through mindfulness practices, engaging in thoughtful self-care, and building supportive networks, all of which can help mitigate the impact of minority stress (Scandurra et al., 2017). Specific therapies, counselling, and professional help can also be beneficial for individuals to navigate the challenges that arise from being part of a minority group (Pachankis, 2014). On a collective and community level, creating spaces and environments that are safe and supportive is crucial. Advocacy groups and community organisations play an important role in promoting awareness, providing resources, and creating a sense of solidarity among marginalised groups. Peer support networks can also offer individuals a sense of validation, understanding, and belonging (Wong et al., 2014). Policymaking is another area that is important to help mitigate minority stress. Advocacy for systemic changes that address discrimination and inequality is a necessary step to reduce the experiences of minority stress at a systemic level. Policies that promote equity, inclusion, and diversity in all sectors of society can contribute to building a more supportive community and society for individuals. 

Understanding and raising awareness about minority stress is essential for improving mental health and overall well-being among marginalised communities. When we recognise the unique and specific stressors experienced by these individuals, we can support them through personal and systemic interventions, working towards a more supportive and equitable society – a society where all are accepted and respected!

References: 

Hoy-Ellis, C. P. (2023). Minority stress and mental health: A review of the literature. Journal of Homosexuality, 70(5), 806-830.

Minority stress. Oak Street Health. (n.d.). https://www.oakstreethealth.com/minority-stress-what-it-is-how-it-impacts-health-and-more-515358 

Pachankis, J. E. (2014). Uncovering clinical principles and techniques to address minority stress, mental health, and related health risks among gay and bisexual men. Clinical Psychology: Science and Practice, 21(4), 313.

Sattler, F. A., & Zeyen, J. (2021). Intersecting identities, minority stress, and mental health problems in different sexual and ethnic groups. Stigma and Health, 6(4), 457.

Scandurra, C., Amodeo, A. L., Valerio, P., Bochicchio, V., & Frost, D. M. (2017). Minority stress, resilience, and mental health: A study of Italian transgender people. Journal of Social Issues, 73(3), 563-585.
Wong, C. F., Schrager, S. M., Holloway, I. W., Meyer, I. H., & Kipke, M. D. (2014). Minority stress experiences and psychological well-being: The impact of support from and connection to social networks within the Los Angeles House and Ball communities. Prevention Science, 15, 44-55.

Written by: Thrishala Gunathunga

Photo by Freepik

Celebrated in July, Disability Pride Month is a time committed to recognising the diversity of people with disabilities. This year’s theme, chosen by The Arc’s National Council of Self-Advocates, is “We Want a Life Like Yours”.  It focuses on “the disability community’s dreams for life experiences that are too often denied”. 

What is the History Behind Disability Pride Month?

Disability Pride Month highlights the anniversary of the Americans with Disabilities Act (ADA), passed into law on July 26, 1990, and provides equal privileges and rights for people with disabilities.

Accordingly, this law “prohibits discrimination against individuals with disabilities in many areas of public life, including jobs, schools, transportation, and many public and private places that are open to the general public”. 

However, it took many years to create a disability pride flag – the original was created in 2019 by Ann Magill, who has cerebral palsy. This flag has a black backdrop with diagonal stripes in five colours: red, gold, white, blue, and green as shown below. 

• The black backdrop symbolises mourning the lives of people with disabilities lost to violence and discrimination. 
• The diagonal direction of the stripes symbolises overcoming social obstacles and paving the way for a more inclusive world.

The meaning of each coloured stripe is given below. 

• Red represents physical disabilities, such as fatigue and chronic pain, loss of limbs, and impaired mobility.
• Gold represents intellectual and cognitive disabilities such as attention-deficit/hyperactivity disorder (ADHD), autism, and dyslexia.
• White represents invisible and undetected disabilities.
• Blue represents mental illnesses such as depression, anxiety, and post-traumatic stress disorder (PTSD). 
• Green represents sensory perception disabilities such as vision and hearing impairments.

Note: 

The original version of the disability pride flag, which had a zig-zag shape, was redesigned by Magill in 2021 with softer colours and smoother angles. This is because it causes a flicker effect when scrolling on electronic devices, potentially triggering seizures, migraines, and so forth. The warm and cool colours were separated by a white stripe, along with the red and green stripes as well, to accommodate those with colour blindness.

How to Support and Celebrate Disability Pride Month?

1. Participate in Disability Pride parades.

Participate in local Disability Pride parades or think about organising one in the area where you live. These types of events are great for developing belongingness and raising awareness of disabilities, particularly in Sri Lanka, where individuals face continuous stigma and marginalisation.

2. Organise workshops and seminars on disabilities.

You can also organise workshops and seminars on disability rights, accessibility, and inclusive practices, inviting speakers who are professionals in their fields. This can also help parents, teachers, and others better support children and adults with disabilities, as many lack the necessary understanding.

3. Support businesses owned by people with disabilities.

You can also support businesses owned by people with disabilities such as rug making, handmade crafts, jewellery, pottery, and artwork. Some people also sell plants, homemade food, and baked goods. So, make sure to buy them if you can, and help promote these businesses on social media to raise awareness in the area you live in.

4. Share inclusive content on disabilities.

Use your social media platforms to post stories, articles, and videos about the accomplishments and problems that people with disabilities experience. You can also post updates about art exhibitions and concerts featuring people with disabilities. To reach a larger audience, use hashtags like #DisabilityPrideMonth, #DisabilityPride, #DisabilityAwareness, #InclusionMatters, and #Accessibility, particularly on Instagram.

5. Volunteer for organisations that support people with disabilities.

If you enjoy volunteering, you can contribute your time and skills to an organisation that helps people with disabilities. Some organisations you can check out in Sri Lanka are the MJF Charitable Foundation, Enable Lanka Foundation, and Prithipura Communities.

6. Advocate for accessibility for people with disabilities.

You can also advocate for accessibility to better meet the needs of people with disabilities in public places, workplaces, and online environments. For example, you can check whether ramps, wide doorways, and accessible restrooms for them are available in public places. If not, get involved in activities such as signing petitions, and engaging in related campaigns.

Concluding thoughts…

Many people do not have a good understanding of the types of disabilities or the abilities of people with disabilities. However, to better support the disability community, it is important to reflect and learn more about the ongoing problems that they face daily. 

So, starting now, let us work to establish a more inclusive society in which people with disabilities are recognised, respected, and given equal opportunities to achieve their goals alongside everyone else.

Written by: Zafra Aswar Ali

Photo by Freepik

In this bustling world, we may find ourselves being nostalgic about our childhood days quite often. This feeling of nostalgia is a very powerful emotion that can help in healing emotionally as well as in personal growth, because it is a sentimental longing for the past connected with positive and rejoiceful experiences. Hence, embracing our inner child through nostalgic memories can bring happiness and comfort that is therapeutically beneficial. This article aims to explore how nostalgia can assist in embracing our inner child, focusing on the emotional, psychological, and therapeutic benefits that nostalgic feelings can offer and how to incorporate nostalgia into our daily lives.

Understanding Nostalgia and the Concept of the Inner Child

Nostalgia is a term derived from the Greek words “nostos” (returning home) and “algos” (pain). Therefore, it is identified as an emotional pain to go back to a past situation that is full of innocence, joy, and simplicity, typically bringing in the connection of our inner child. It is a psychological perception that is present in every average adult, and puts forward the idea that there is a presence of youthful emotions and experiences that characterise the child in them that are crucial in moulding their behaviours and personalities as adults.

The Therapeutic Benefits of Nostalgia

In the past, nostalgia was viewed as a negative emotion and a mental disorder. On the contrary, in the present, it can positively impact our emotional well-being. Here are some notable benefits of nostalgia.

1. Improved mood – Recollecting pleasant memories of the past can improve our mood as well as help us overcome stressful times.

2. Reduced stress – Reminiscing on nostalgic memories releases dopamine and oxytocin that result in a sense of relaxation.

3. Self-reflection – Nostalgia can help us understand ourselves better as we walk down memory lane, reflecting on our childhood days and trying to comprehend the roots of our strengths and weaknesses to make wise choices as adults. Additionally, these nostalgic memories can increase our self-esteem and resilience to face challenges in the present and future confidently, and lead a balanced lifestyle.

4. Strengthened social bonds – Reliving nostalgic memories is typically associated with family members and friends who have played a major role in our relevant experiences. Therefore, recalling these memories strengthens the bond with your loved ones while preventing any feeling of isolation from arising.

Ways to Incorporate Nostalgia Into Our Daily Lives

1. Keep your memories saved and preserved

You can consider having a memory box and collect things that were significant  during your childhood such as toys. Apart from that, photographs that were clicked in the past also can be saved in albums or digitally. Spending time going through these things and recalling the pleasant memories can help embrace your inner child whenever you feel nostalgic.

2. Spend time watching childhood movies and TV shows and listening to music

Watching movies and TV shows that you used to watch when you were a child during your adulthood makes you feel nostalgic and takes you back to your carefree days. In addition, it arouses your positive memories and makes you feel joyful. You can also listen to the songs you used to listen to during your childhood and relive the moment.

3. Engage in childhood hobbies

Reconnect with activities you used to do when you were a child like drawing, playing board games, or any activity that brought you joy, and let your inner child bring comfort and happiness to your adult self.

4. Keep in touch with your childhood friends

Being connected with the friends you made during your childhood is another way to relive the good old times and let the positive nostalgic memories keep your inner child happy. This can be done by talking about days at school and sharing other stories of the past.

Conclusion

Nostalgia is more than just an emotional longing for the good old times and has a clear connection with embracing your inner child. Hence, nostalgia is a strong emotion that can help in emotional healing and reflecting on yourself. By integrating nostalgia into our lives in various ways, we can allow our past to determine our present and future selves.

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: 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