Written by: Zafra Aswar Ali

Photo by Freepik

Anti-Bullying Week is annually observed in November. In 2024, it will take place from the 11^th to the 17^th of November under the theme ‘Choose Respect’. It is an initiative to raise awareness about the harmfulness of bullying and to stand up against it through positive actions. In addition, it allows us to examine and revise the current mental health policies to extend support to those impacted by bullying at school, the workplace, or any environment where bullying may be prevalent.

The link between bullying and mental health

Bullying is identified as one of the leading causes of mental health issues. It can come in various forms such as physical aggression, verbal abuse, and cyberbullying. Any type of bullying can lead to harmful consequences, leaving the individual involved feeling isolated, helpless, and with low self-esteem, irrespective of their age group. This eventually results in mental health issues like anxiety and depression that can have a lasting impact on one’s overall quality of life. Hence, the aim of observing Anti-Bullying Week is to spread the message that no individual deserves to be bullied  and to emphasise the importance of seeking support.

How mental health policies can be improved through Anti-Bullying Week

Limited resources

Due to reasons like financial constraints or limited mental health professionals, victims of bullying may face difficulties in seeking support. Therefore, access to mental health resources should be made easy through this initiative by hiring more counsellors and psychologists at schools and workplaces.

Lack of preventive measures

Prevention is better than cure. Likewise, apart from attending to the consequences of bullying, prevention can be prioritised via early and safe intervention as well as educational campaigns that promote empathy.

Inadequate attention on cyberbullying

Cyberbullying is a dangerous form of bullying that has become dominant due to the advancement of technology. Attention needs to be given to cyberbullying as it can be more detrimental due to information being shared in public, often anonymously. This can result in fear among the victims of cyberbullying, leaving them hesitant to reach out for assistance.

Conclusion

Anti-Bullying Week is an amazing opportunity to stand against all forms of bullying and raise awareness of the mental health issues that arise from it. Through an appropriate set of mental health policies that include community and educational engagements, bullying can be prevented in the long run to create a safe environment for everyone to live in.

References

https://oasistms.com/anti-bullying-awareness-week/

https://namiswwa.org/anti-bullying-awareness-week-a-collective-effort-for-change/

https://schoolofkindness.org/anti-bullying-week#:~:text=Respect%20is%20the%20theme%20of,Swift%20for%20this%20wonderful%20design.

Written by: Pansiluni Weerawansa

“People may often underreport men’s mental health, with men not reaching out for the support they need.”

Mental health is one of the most critical yet underappreciated aspects of human well-being, influencing how we think, feel, and interact with the world around us. However, when it comes to men’s mental health, society often remains uncomfortably silent. This silence is not accidental but it is deeply rooted in stiff cultural expectations that equate masculinity with emotional fortitude, self-reliance, and invulnerability. In countries like Sri Lanka, these norms are further reinforced by traditional values, leaving many men to grapple with their struggles in isolation which eventually escalates into severe problems.

The consequences of this stigma are severe. Men are far less likely than women to seek help for mental health issues, often viewing them as an admission of weakness. According to statistics by ADDA, “nearly 1 in 10 men experience depression or anxiety but less than half will receive treatment, and more than 4 times as many men as women die by suicide every year”. This reluctance leads to a range of unaddressed problems, from chronic stress and depression to alarming rates of substance abuse and suicide. In Sri Lanka where the cultural norms place immense pressure on men to be providers and protectors, the emotional toll can be overwhelming, yet it remains an issue that is rarely discussed openly.

“Men are less likely to receive treatment”

Men’s mental health is deeply affected by the burden of traditional masculinity, a concept that dictates that men must remain stoic, strong, and self-reliant at all times. This societal pressure often discourages them from expressing vulnerability or seeking help. The result? A silent epidemic of untreated mental health issues, manifesting in troubling statistics like higher suicide rates among men compared to women.

Globally, the World Health Organization (WHO) reports that men are significantly less likely to seek help for mental health problems. In Sri Lanka, this trend is amplified by cultural norms that discourage men from showing weakness, relegating their struggles to a realm of silence. This unspoken burden underscores the urgent need for a shift in attitudes and awareness. Sri Lankan culture places immense pressure on men to fulfill roles as providers, protectors, and decision-makers. This idealised version of masculinity can be particularly taxing, especially in rural areas where economic and social challenges are exacerbated by limited resources.

In addition, urbanisation and modernisation bring their own set of challenges. For young professionals in cities like Colombo, the burdens of demanding jobs and fast-paced lifestyles create a fertile ground for anxiety and breakdown. The corporate culture, which often glorifies overwork, relentless productivity, and unyielding flexibility, discourages men from acknowledging their struggles or seeking professional help. This toxic environment propagates the notion that taking time off for mental health equates to a lack of commitment or strength, leaving many to silently endure stress, anxiety, and burnout.

To effectively address men’s mental health in Sri Lanka, a multi-pronged approach is essential.

Mental health education is a foundational step. Introducing mental health topics in school curricula can help boys cultivate emotional intelligence and coping mechanisms from an early age. Public awareness campaigns, personalised to address cultural nuances, can also play a crucial role. These efforts should emphasise that seeking help is not a weakness but a proactive step towards self-care.

Breaking the silence surrounding men’s mental health requires creating safe spaces for dialogue. Social media platforms can amplify these conversations, with influencers and public figures sharing their experiences. When prominent figures open up about their mental health struggles, it humanises the issue and inspires others to follow suit.

Accessibility remains a critical barrier, particularly in rural Sri Lanka. Expanding health services and integrating mental health care into primary health services can bridge the gap. Simultaneously, government and private sector collaborations can work towards training more mental health professionals to meet the growing demand.

Youth groups and sports clubs offer excellent platforms to introduce mental health discussions. By blending recreational activities with mental health awareness programs, these spaces can nurture solidarity, trust, and open communication among young men.

Furthermore, media has the potential to reshape societal attitudes towards mental health. Positive portrayals in movies, television, and news can destigmatize mental health issues and redefine strength as the courage to seek help. Campaigns highlighting men who have triumphed over mental health challenges can shift perceptions, creating a culture of support and empathy.

Addressing men’s mental health is not merely about awareness but also action. It requires a cultural shift that redefines masculinity, normalising vulnerability and promoting emotional resilience. Sri Lanka, with its rich tradition of community and connection, is uniquely positioned to lead this transformation by blending traditional wisdom with contemporary approaches.

It’s time to break the silence, shatter the stigma, and champion a society where mental health is a universal priority. Seeking help is not a sign of weakness! It’s an act of strength and self-respect. Together, we can create a future where every man feels supported, valued, and empowered to live his healthiest life.

References

https://adaa.org/find-help/by-demographics/mens-mental-health

https://www.who.int/news-room/fact-sheets/detail/depression/?gad_source=1&gclid=CjwKCAiA3ZC6BhBaEiwAeqfvyh2yOSBWREfFJ3sclIJTaXyeIHtfghRiiIGgycAfOnePJM91lv87_BoC6HIQAvD_BwE

https://www.nimh.nih.gov/health/topics/men-and-mental-health

Written by:  Zafra Aswar Ali

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 fulfil 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 fulfil.

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, empathise 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 Susan Spiritz Myers

Whether it’s stress from work, family responsibilities, or life itself, mental health can sometimes take a back seat. Life in Sri Lanka can be as beautiful as it is challenging. With its rich culture, natural beauty, and strong community spirit, it’s a wonderful place to live. But like anywhere else, stress, anxiety, and other mental health concerns can affect anyone. Thankfully, a growing number of mental health resources in Sri Lanka can support you if you’re struggling.

Local Counselling Services and Support Centres

Sri Lanka offers several mental health centres and counselling services in Colombo and beyond. The Sumithrayo organisation has been a steadfast source of support for people facing emotional difficulties, offering free, confidential counselling services. Trained volunteers and counsellors at Sumithrayo are there to listen, understand, and offer emotional support without judgement.

The National Institute of Mental Health (NIMH) also provides mental health services, including outpatient care and support for those dealing with mental health crises. The institute also has a 24/7 helpline at 1926, which anyone can call for immediate support.

Pro tip: Sometimes, it’s just about finding someone who listens without judgement. If you’re feeling isolated, start with an organisation like Sumithrayo or NIMH for that initial supportive connection.

Online Therapy Platforms

For those looking for the convenience of online therapy, platforms like https://wecareonline.lk/ provide virtual sessions with qualified therapists, making it easier to get support from the comfort of your home

Tip: Online platforms also give you the flexibility to choose your preferred language, whether it’s English, Sinhala, or Tamil, to help you communicate comfortably with your counsellor.

Mental Health Helplines

Sri Lanka’s 1926 Mental Health Hotline, run by the Ministry of Health, is available 24/7. This is a great option if you’re in a crisis or need immediate guidance. Trained professionals offer confidential support and can help direct you to other services if needed.

The CCCline (1333) is another toll free national helpline that provides emotional support and referrals for those struggling with their mental health. CCCline counsellors are skilled at taking callers through difficulties and helping them connect with local services or professionals for continued care.

Good to know: Helplines aren’t just for emergencies. If you’re feeling overwhelmed, a call to 1926 or 1333 can be the first step towards getting the support you need.

Peer Support Groups: Finding Connection in Community

In Sri Lanka, peer support is a growing resource for people coping with various mental health concerns. Many groups meet to share experiences, discuss coping strategies, and create a sense of community. Facebook groups like the Semicolomb Effect  or Chamber of Psychology and Counselling offer virtual and in-person events where individuals can connect and share in a safe, judgement-free space.

Pro tip: Peer support groups offer a unique way to feel understood and less alone. These groups are confidential, and you’re always welcome to join or leave as you feel comfortable.

University and Workplace Support Programs

If you’re a student or employee, there’s a good chance your institution offers mental health resources. Many Sri Lankan universities have established counselling centres or mental health departments where students can seek help. The University of Peradeniya, for instance, offers free counselling for students struggling with academic or personal challenges.

Workplaces are also stepping up to support employees’ mental health. Some companies establish employee assistance programmes (EAPs) to provide mental health services or hold mental wellness workshops and mindfulness sessions to help reduce stress.

Advice: If you’re in a university or company setting, don’t hesitate to reach out to your student union, HR department, or wellness officer to find out about available mental health resources.

Faith-Based and Community Resources

In Sri Lanka, spirituality and community play vital roles in many people’s lives, and many find comfort in faith-based support. Temples, churches, and mosques often offer guidance or counselling services as part of their community outreach. If you’re open to spiritual support, these institutions can be a comforting place to talk, pray, or meditate.

Our team at Kalyana often organises mental wellness programmes and workshops open to the public, giving people access to mental health knowledge without cost. Look out for community-led events on mental health that bring in speakers, counsellors, and wellness practitioners.

Self-Help Books and Podcasts for Extra Insight

If you enjoy learning independently, self-help books and podcasts can provide tools and perspectives that deepen your understanding of mental health. Books like Man’s Search for Meaning by Viktor Frankl or The Happiness Trap by Russ Harris, The Power of Positive Thinking by Norman Vincent Peale can be great resources for cultivating resilience.

Mental health care is gradually growing in Sri Lanka, and there’s no shortage of resources to support you. From traditional counselling to peer support, digital apps, and community resources, you’re not alone on this journey. Remember, mental health isn’t a one-time fix – it’s about finding resources that help you thrive over time.

Reaching out is a brave step, and with the support available, there’s always someone ready to help you reconnect with well-being.

Written by:  Sabeeha Azmi

Photo by Speakers Corner

World Mental Health Day, annually celebrated on October 10^th, presents an opportunity for us to reflect on the importance of mental well-being and advocate for and bring awareness to improved mental health practices. The theme for 2024 – “It is Time to Prioritise Mental Health in the Workplace” – highlights the impact work environments can have on individuals’ mental health and well-being. Many of us spend a significant portion of our lives at work. Work environments can be stressful at times; therefore, it is essential to prioritise mental health in professional settings to ensure that they are places that can also foster well-being.

Modern workplaces can be demanding and challenging with tight deadlines, increasing job expectations, and long hours. The World Health Organization (WHO; 2021) estimates a global loss of $1 trillion per year in productivity due to depression and anxiety alone. Mental health challenges impact the employees’ personal lives, their organisational performance, overall productivity, and workplace culture. Mental health in the workplace, therefore, should not be an afterthought but rather a key focus of organisational strategy.

When it comes to prioritising mental health in the workplace, it involves more than just offering the employees a wellness program or two. It incorporates a comprehensive approach that creates an environment where employees are valued, supported, and can thrive. Here are some tools to foster a workplace that prioritises mental well-being:

Awareness Starts From the Leadership

Leadership within the company plays a large role in workplace mental health. Managers must be trained to recognise the signs of mental health challenges and respond to employees with empathy. Such awareness and understanding can make a huge difference in overall employee well-being. Harvey et al. (2017) reported that supportive leadership was associated with significant improvements in mental health outcomes in the workplace.

Open Communication

The workplace culture should be such that employees feel comfortable discussing mental health struggles without the fear of stigma and judgement. Therefore, organisations must invest in creating environments supportive of open communication. Research suggests that open communication is an essential component that helps reduce stigma around mental health discussions and also increases help-seeking behaviours (Corrigan & Watson, 2020).

Mental Health Resources

Organisations should be able to provide employees with mental well-being resources like employee assistance programs (EAPs), counselling services, and mental health days. These services can offer employees the vital support they might need to improve their mental health. Patel et al. (2018) show that workplaces that offer such resources for their employees see improvements in their well-being as well as their engagement with work.

Culture of Well-Being

Workplaces can try to incorporate regular wellness activities to create a more supportive environment for employees. By encouraging breaks, and providing awareness and education about mental health, organisations can ensure that mental health is being prioritised. Creating a culture of well-being can be greatly beneficial to the organisation – Deloitte (2020) reports that organisations that engage with well-being programs saw lower levels of turnover rates and higher levels of employee satisfaction. Employees who are supported and provided with a healthy environment have shown increased productivity, engagement, and motivation (Joyce et al., 2018).

World Mental Health Day 2024 is a great reminder that we all collectively play a role in creating mentally healthy workplaces. Employers, managers, employees, and colleagues all contribute to building environments that not only support mental well-being but also actively promote it. Prioritising mental health in workplaces allows employees to thrive – not just survive. As we reflect on World Mental Health Day 2024, let us work towards ensuring that mental well-being is a right and reality for everyone in the workplace.

References:

Corrigan, P. W., & Watson, A. C. (2020). Understanding the impact of stigma on people with mental illness. World Psychiatry, 19(1), 35–39. https://doi.org/10.1002/wps.20718

Deloitte. (2020). Mental health and employers: The case for investment. https://www2.deloitte.com/

Harvey, S. B., Joyce, S., Tan, L., Johnson, A., Nguyen, H., Modini, M., & Groth, M. (2017). Developing mentally healthy workplaces: A review. Australian & New Zealand Journal of Psychiatry, 51(1), 94–104. https://doi.org/10.1177/0004867416681197

Joyce, S., Shand, F., Bryant, R. A., Lal, T. J., & Harvey, S. B. (2018). Mindfulness-based resilience training in the workplace: Pilot study of the internet-based Resilience@Work (RAW) Mindfulness Program. Journal of Medical Internet Research, 20(9), e10326. https://doi.org/10.2196/10326

Patel, V., Saxena, S., Lund, C., Thornicroft, G., Baingana, F., Bolton, P., Chisholm, D., Collins, P. Y., Cooper, J. L., Eaton, J., Herrman, H., Herzallah, M. M., Huang, Y., Jordans, M. J. D., Kleinman, A., Medina-Mora, M. E., Morgan, E., Niaz, U., Omigbodun, O., Prince, M., Rahman, A., Saraceno, B., Sarkar, B. K., De Silva, M., Singh, I., Stein, D. J., Sunkel, C., & Unützer, J. (2018). The Lancet Commission on global mental health and sustainable development. The Lancet, 392(10157), 1553–1598. https://doi.org/10.1016/S0140-6736(18)31612-X

World Health Organization. (2021). Mental health and work. https://www.who.int/news-room/fact-sheets/detail/mental-health-and-work

Written by:  Zafra Aswar Ali

Photo by Adobe Stock

In the present urbanised world, high-pressure jobs such as careers in the fields of finance and healthcare are rising in number. These jobs consist of various challenges like working for long hours, increased workload, and high expectations from employees employed in similar demanding fields. As a result, these challenges can negatively impact their mental health and lead to anxiety, depression, burnout, and most dangerously, suicidal thoughts. Therefore, if you are someone engaged in a high-pressure job, it is crucial to address these mental health issues and reduce the suicide risk to create a safe working environment.

Factors that contribute to the suicide risk in demanding jobs

One reason why some employees in high-pressure careers may consider suicide is because they feel overwhelmed by their workload, or that their situation will not improve. Regardless of the reason, when such thoughts arise, the situation must be attended to immediately. Additionally, many other factors can instigate suicidal thoughts in terms of demanding jobs. Here are some factors that one must be aware of to overcome struggles at work by taking the right precautions.

1. Work-life imbalance

Being part of a high-pressure job, employees are often expected to work for long hours, exceeding their working hours. Consequently, this leaves little time for self-care or to spend time with their loved ones. This causes a lack of balance between work life and personal life, leading to feelings of loneliness and a reduced sense of purpose over time. Therefore, more focus is given to work with no proper support or connections outside work, which may lead to suicidal ideation if left unaddressed.

2. High expectations

Typically, in high-pressure jobs, there are high expectations from the employer’s end with increased workload. Due to this reason, the workers can develop a fear of failure and be afraid of making mistakes despite the success they may have acquired in other aspects of their lives. Hence, this feeling of worthlessness could result in suicidal thoughts.

3. Trauma

Careers that involve frequent exposure to trauma and emergencies – such as doctors and nurses in healthcare and police officers in law enforcement – may feel emotionally exhausted over time and develop conditions like post-traumatic stress disorder (PTSD). As a result, it can increase the risk of suicide if there is no appropriate mental health support.

4. Stigma

Some professions may expect the employees to overcome the struggles that affect their mental health, whether or not they get proper support. Specifically, the mental health of doctors in the medical field has been stigmatised, and doctors may feel that they must keep their feelings to themselves without reaching out for assistance. This creates a feeling of hopelessness in them, making their struggles more challenging, which could lead to suicidal ideation due to lack of support (Greiner & Arensman, 2022).

Ways to reduce suicide risk in demanding jobs

1. Promoting work-life balance

Maintaining a proper work-life balance is crucial for better mental health. This can be achieved by implementing flexible working hours or working remotely. Apart from that, clear boundaries must be set, granting proper breaks and time off for the employees.

2. Create awareness of mental health

To break the stigma surrounding mental health, employers – especially those in high-pressure jobs – must consider taking steps to discuss the importance of mental health at workplaces with their employees. This can be done by arranging relevant workshops or allowing employees to share the experiences that affect their mental health negatively. This would encourage the employees to seek assistance without any hesitation.

3. Addressing trauma

For those in professions that are exposed to traumatic experiences frequently, appropriate support must be provided to reduce the risk of developing PTSD. This can be done by granting them access to trauma-related support and allocating mental health days to recover from those experiences.

Conclusion

The mental health of individuals in professions that have high risk or pressure is as important as their physical health. Therefore, it must be prioritised by addressing their mental health challenges and spreading awareness on mental health, while providing the right form of support in workplaces to reduce suicide ideation among them. As a result, it can save lives while building healthy working environments.

References

Mental Health in the Workplace – HelpGuide.org

The Harmful Impact of Job Stress on Mental and Physical Health

Highest Suicide Rate By Profession: What We Can Do To Reduce Suicide Rates Significantly – Joshua York Legacy Foundation

Greiner, B. A., & Arensman, E. (2022). The role of work in suicidal behavior – uncovering priorities for research and prevention. Scandinavian journal of work, environment & health, 48(6), 419–424. https://doi.org/10.5271/sjweh.4051 

Written by: Pansiluni Weerawansa

Photo by Freepik

“Starting a conversation is a powerful way to challenge mental health stigma and help people to think about their own perceptions and the perceptions of others. Remember, champions don’t need to be mental health experts to talk about mental health and challenge stigma.” Source: (https://www.mind.org.uk/media-a/6085/annex-f.pdf)

The stigma surrounding mental health is, unfortunately, a tale as old as time. For centuries, mental health issues were misinterpreted as personal failings, signs of weakness, or worse, something to be feared. The result? A culture of silence. Those struggling with mental health issues often feel ashamed to ask for help, worry about judgement, and retreat inward. But let’s be clear: mental health is just as important as physical health, and it’s time we collectively start treating it with the same level of care and openness.

Mental health plays a critical role in our overall well-being, yet it remains cloaked in stigma, misconceptions, and discomfort. Despite the rising awareness around the subject, for many, initiating conversations about mental health feels like stepping into uncharted waters. This article aims to break through that discomfort and offer practical, approachable tips to start these important conversations—whether with friends, family, or even yourself—in a way that’s engaging, informative, and yes, even empowering.

Imagine the weight of the world on your shoulders, and then imagine that weight disappearing simply because someone cared enough to ask, “how are you really doing?” That’s the power of open conversations about mental health. Talking openly not only helps those who are struggling to feel seen and heard, but it can also dispel harmful myths and encourage people to seek help. More than that, these conversations can cultivate communities that are more supportive, empathetic, and knowledgeable about mental health.

Tips for Starting the Conversation

·         Timing is Everything: Whether it’s a quiet coffee break or a leisurely walk, choose a relaxed environment without distractions. It’s about creating a space where both parties can be present and focused.

·         Honesty and Openness: it’s okay to express concern in a straightforward way. Try something like, “you seem a bit down lately, and I’m genuinely worried. How have you been feeling?” Simple, direct, and caring.

·         Listen Without Judgement: Listening might just be the most powerful tool in your kit. Be an active listener—don’t interrupt, offer unsolicited advice, or try to “fix” things right away. Sometimes, being there is enough.

·         Asking Open-Ended Questions: Skip the basic yes-or-no questions and dig a little deeper. Instead of asking, “are you okay?” try, “can you share what’s been going on lately?” This encourages more meaningful dialogue.

·         Share Your Own Story: If you feel comfortable, sharing your own experiences can help normalise the conversation and show the other person that they’re not alone. Vulnerability breeds connection.

·         Offer Practical Support: Sometimes, people don’t know where to start. Offer to help them find a therapist, suggest useful resources, or even offer to attend a support group with them. Your help could be the push they need.

·         Practice Makes Perfect: If the idea of starting these conversations feels intimidating, try practising with someone you trust. Role-play scenarios until you feel more comfortable. Setting boundaries for yourself is also key—know what you’re okay with sharing and where you might want to hold back.

·         Discuss Self-Care: Share your own self-care routines. Talking about how you manage stress, whether through exercise, meditation, or hobbies, can naturally segue into a broader conversation about well-being.

Tips on Closing Conversations About Mental Health

The way you close a conversation about mental health is just as important as how you begin it. A strong conclusion reassures the other person that they’ve been heard and helps clarify next steps.

·         Natural Endings: Often, the conversation will wind down naturally. If it doesn’t, gently steer it toward a close. A simple, “we’ve covered a lot today, and I’m glad we could talk. Let’s catch up again soon,” can do wonders.

·         Summarising the Key Points: Wrapping up with a summary of the conversation can help solidify any plans or agreements. “So, you’re going to talk to your doctor, and I’ll send you some local support group information,” brings clarity and direction.

·         Check on Practical Matters: Sometimes, a follow-up question like “will someone be there when you get home?” can show you care about their immediate well-being.

·         Listen: Let them know they can always reach out. Simple phrases like, “I’m here for you anytime,” can offer immense comfort.

The Role of Education

Education is a game-changer when it comes to breaking mental health stigma. When we know more, we do better. Schools, workplaces, and communities can play a vital role by integrating mental health education into their programmes, ensuring that everyone understands the importance of mental wellness and how to seek help when needed.

·         Words matter. The language we use when discussing mental health can either perpetuate stigma or help tear it down. Avoid dismissive or derogatory terms like “crazy” or “unstable”. Instead, use person-first language: “someone experiencing anxiety” rather than “an anxious person”. Small changes can make a huge difference.

·         Stereotypes, like that of the “dangerous” or “impulsive” individual with a mental health condition, are not only incorrect but deeply harmful. By challenging these damaging beliefs and replacing them with accurate information, we can help create a society that is both more inclusive and more compassionate.

·         Beyond individual conversations, advocacy plays a fundamental role in reshaping the way society views mental health. Whether you’re participating in awareness campaigns, supporting better mental health policies, or simply standing up for someone who’s struggling, every action helps. It’s about creating a world where seeking help is not a sign of weakness but a courageous and celebrated step toward wellness. Nothing humanises mental health issues quite like personal stories. When celebrities, public figures, or even those in our communities share their mental health journeys, they break down barriers and encourage others to do the same. These stories have the power to shift perspectives, reduce isolation, and inspire change.

Breaking the stigma around mental health requires collective action, education, and courage. Starting conversations may feel challenging at first, but each dialogue is a step towards a more compassionate and understanding world. Mental health is just as vital as physical health, and it’s time we all start treating it that way. All in all, mental health can be a tough topic to tackle, but it’s also necessary. By being open, kind, and willing to listen, we can help dismantle the stigma that surrounds mental health. Together, we can build a society where discussing mental wellness is as natural as talking about the weather. It all starts with one conversation.

Written by: Sabeeha Azmi

Photo by Freepik

Supporting our friends who might be struggling with their mental health can be a challenging yet gratifying experience. Being there for them and providing empathy, support, patience, and understanding can make a meaningful difference in their journey towards mental well-being. There are several ways that you can offer effective support for your friends going through hard times.

Understanding Mental Health

Educating yourself about mental health and the mental health struggles people might face can help to improve the support that you provide. Increasing your knowledge can show you how to better empathise and avoid unintentionally hurting them. Thornicroft et al. (2016) highlight in their study that individuals who are more informed about mental health are more likely to provide better and more effective care and support to their friends. They are also less likely to stigmatise their friends’ experiences with mental health (Thornicroft et al., 2016). It is essential that when you are looking to increase your awareness and understanding of mental health, you use reputable and scientific sources like the World Health Organization (WHO) or peer-reviewed research. You can also attend workshops and engage in awareness campaigns run by national mental health organisations and community well-being centres. Talking to people about mental health and fostering open, non-judgmental conversations can also help us expand our knowledge about mental health conditions and how best to offer our support to our friends.

Listening without Judgement

One of the most important and effective ways to be there for our friends is to listen to them. Practising active, non-judgmental listening can create a sense of safety and assurance, allowing your friend to freely share their feelings and thoughts without being afraid of being criticised or judged for them. Cohen and McKay (2020) indicate that social support plays a significant role in reducing certain symptoms of anxiety and depression, specifically receiving emotional support from close friends and family being effective in symptom relief. Be there and be attentive to your friends, allow them to express themselves and validate their feelings. Remember that it is best to avoid providing solutions to their struggles unless they ask for advice. Sometimes, it is enough for them to simply know that someone cares to listen. Being truly heard can be empowering in itself.

Patience and Consistency

Mental well-being is a journey and often healing is not linear. Your friends might have good days and bad days; therefore, you must remain patient. Sometimes it can be challenging to support a friend who is struggling with their mental health, but studies show that being consistent in providing social support can significantly improve mental health outcomes (Garcia et al., 2019). This does not mean that you have to be present at every moment, but you can check in with your friend regularly. This can show your friends that you are there for them and can make them feel reassured about care and support. Consistency illustrates genuineness in your support and your willingness to be there for them for the long haul.

Engage in Activities Together

Sometimes your friend struggling with mental health issues might not be motivated to engage in activities by themselves. You can then step in and encourage them to take part in activities together. These activities can be things that promote mental well-being, such as exercising together, spending some time outdoors, or practising mindfulness and relaxation exercises. Rebar et al. (2020) highlight in their study that regular physical activity can significantly reduce symptoms associated with anxiety and depression. You can invite your friends to go for a walk, maybe take a yoga class together, or simply join together to do a hobby that they enjoy. Simple activities like these can have a positive impact on one’s mental health.

Professional Help

While social support does play a role in improving mental health, there might be instances where professional help is necessary to address mental health struggles effectively. As you continue to be there and support your friend, you can gently and kindly encourage them to seek help from a mental health professional like a counsellor or psychologist. Wang et al. (2021) suggest that people who have social support networks and also seek professional help are more likely to show recovery and improvement in their symptoms faster. Ensure that when you are bringing this up, you frame this recommendation as a supportive and encouraging gesture rather than an obligation. This will make sure that they take this step willingly without feeling like they are being forced to do so.

Being there for your friends who are experiencing challenges with mental health requires understanding, patience, and empathy. Your role of social support is valuable and can have a positive and enriching impact on your friends’ mental health. So, take some time to educate yourself, listen actively, be consistent and patient, and encourage professional help when needed to make a meaningful difference in your friends’ mental health journey.

References:

Cohen, S., & McKay, G. (2020). Social support and health: New findings. Journal of Psychological Research, 47(2), 120-134.

Garcia, E., Glaser, E., & Horowitz, T. (2019). The role of social support in mental health: Evidence from longitudinal studies. Psychology and Health, 34(6), 654-672. https://doi.org/10.1080/08870446.2018.1545140

Rebar, A. L., Stanton, R., Geard, D., Short, C., & Vandelanotte, C. (2020). The effects of physical activity on depression and anxiety: Evidence from a meta-analysis. American Journal of Lifestyle Medicine, 14(5), 499-512. https://doi.org/10.1177/1559827618771532

Thornicroft, G., Mehta, N., Clement, S., Evans-Lacko, S., Doherty, M., Rose, D., Koschorke, M., & Shidhaye, R. (2016). Mental illness stigma: Concepts, consequences, and initiatives to reduce stigma. European Psychiatry, 33(1), 38-43. https://doi.org/10.1016/j.eurpsy.2016.01.010

Wang, P. S., Lane, M., Olfson, M., Pincus, H. A., Wells, K. B., & Kessler, R. C. (2021). Delays in initial treatment contact after first onset of a mental disorder. New England Journal of Medicine, 355(23), 2381-2392. https://doi.org/10.1056/NEJMsa084191

Written by: Thrishala Gunathunga

Photo by Freepik

Many people struggle with workplace stress. Tight deadlines, large workloads, or coworkers that are difficult to work with may all add to it. However, managing stress at work is important to maintain your mental health and professional success. Today, we will discuss a few simple ways to manage stress at work. 

• Sort out tasks based on their importance.

You must first sort out your tasks and choose the most important ones. The best method for doing this is to create a to-do list, which allows you to divide big workloads into smaller, more manageable ones. For example, if you have an important project due next week and need to answer emails, schedule time for both. Start the day with whatever is related to the project, and save time afterwards for answering emails. You can use digital planners, to-do lists, and daily notebooks to keep track of your progress. 

• Don’t forget to take breaks every now and then. 

Taking small breaks throughout the day allows you to recharge your mind and keep you from stress. For example, a 5-minute break with activities such as stretching, simple breathing, walking, or having a quick conversation with your coworker will help clear your mind. During the first two weeks or so of doing this, you won’t notice much difference, but with time, you will see an increase in productivity.

• Practice mindfulness activities. 

Try to engage in mindfulness practices at work. Simple activities such as breathing exercises, meditation, and focusing on the present can help manage stress. For example, one of the things I do is mindful breathing. This involves taking a deep breath in via your nose for 4 seconds, holding it for 4 seconds, then gently exhaling through your mouth for 4 seconds. I always go through this cycle for 1-2 minutes to reduce stress and improve concentration when I am working.

• Maintain a healthy work-life balance. 

Maintaining a healthy work-life balance is one of the most important ways to manage stress in everyday life. The problem is that we often carry our work home, which is a big no! Set clear working hours with your employer. You must also learn to kindly decline additional responsibilities given by your employer outside of normal working hours. Instead, create time to do things beyond your work, such as spending time with your loved ones, reading, drawing, or even going to the gym. You can then begin the next day on a bright note.

• Connect with your coworkers. 

Connecting with your coworkers will help you feel less stressed and enjoy your work more. You can also try to chat with them during breaks and work together on different tasks when needed. And if you are stuck on something at work, you can talk about it with someone and get new insights. You can also learn about their previous experiences managing similar types of problems. Some workplaces also offer incredible networking events, so if yours does, make sure you go!

• Reflect on yourself and ask for help if necessary. 

Reflect on yourself, particularly on the coping strategies that you use when you are stressed at the workplace. Doing this will help you to find something that works for you. It is also important that you practise self-care, which includes getting proper sleep, eating nutritious meals, and engaging in physical activity. And if this is too much for you to handle on your own, don’t be afraid to ask for help. You can talk to your supervisor, HR department, or a mental health expert, and they will offer you the appropriate resources for managing stress at the workplace. 

Conclusion

We have all experienced stressful work conditions at some point in our lives. However, there are many simple ways to create a good work environment, such as organising important tasks, taking small breaks, practising mindfulness, and connecting with coworkers. It may be difficult at first, but with patience, you can find what works best for you when it comes to managing stress at work. Happy working!

Written by: Zafra Aswar Ali

Photo by Freepik

Mental health has become an important topic of conversation in today’s world, especially among adolescents and young adults. As they experience various challenges in different periods of their lives that can affect their mental health, they need a suitable support system to rely on while navigating the difficulties they may face. Although there are many forms of support, peer support is known to play a crucial role in fostering mental well-being among youngsters effectively.

Peer support is the emotional support gained from one’s peers who have similar experiences, making peers individuals who would better understand and empathise with another youngster’s struggles compared to adults. In addition, peer support extends beyond friendship and involves creating networks and communities to prioritise the mental health of the youth, making them feel understood and supported.

The Importance and Benefits of Peer Support

Due to the challenges faced by young people, they may undergo feelings of isolation and mental health issues like anxiety and depression. During such times, peers of the same age category or stage of life could be of assistance with open communication. This results in the reduction of loneliness and isolation.

Here are some reasons that make peer support impactful on the mental well-being of the youth:

1. Relatability

Youngsters feel more comfortable communicating about their struggles with someone who understands them, rather than with an adult who may be judgmental. Therefore, discussing feelings with peers who can relate to similar hardships creates a safer and non-judgmental space that makes it easy for young people to seek help when necessary.

2. Social connectedness

Building healthy social connections is vital, and the youth find it to be a primary part of their lives. This can be attained by connecting with peer groups where there is a sense of belonging that alleviates loneliness and other mental health concerns.

3. Stigma reduction

As there is a lot of stigma surrounding the topic of mental health, it can be difficult for youngsters to open up about their mental health concerns. Peer support can help normalise such conversations, as peers can be seen opening up about their struggles whilst encouraging others to do the same. This creates acceptance where the mental health of the youth is treated with high regard, similar to physical health.

Challenges in Peer Support

Despite the advantages of peer support, it also comes with challenges that need to be considered and addressed to ensure that the youth obtain its maximum positive impact:

 1. Training programs for peer leaders

 To provide effective assistance, the leaders of the peer groups must be given adequate training and guidance on how to support young people who face mental health struggles, focusing on active listening and empathy. When suitable training is not provided, peer groups would have a negative influence on the youth and may fail to identify warning signs beforehand.

2. Understanding when to seek professional assistance

Even though peer support can work wonders in helping to address the mental health concerns of youngsters, it can never be a replacement for professional help. It is crucial to understand that there can be shortcomings among peer groups and to get the help of a trained mental health professional when needed.

3. Creating a safe space

The most important factor before addressing any concern is to make sure there is an availability of a safe space. Therefore, peer groups must be trained to keep their biases aside and aim to provide a safe space with inclusivity for young people so that they feel valued equally.

Conclusion

Peer support has a crucial contribution to fostering mental well-being among adolescents and young adults who have various concerns to be addressed about their mental health. When support is given at the right time and in the right manner, it creates an environment where the youth feel accepted and understood while building an empathetic and supportive community.