Understanding Neurodivergent Disorders: Fostering Inclusion in the Community.
Written by: Sabeeha Azmi
Neurodivergent disorders encompass a diverse spectrum of conditions that affect the way individuals process information, interact with others, and navigate the world around them. These conditions can vary in their presentation and impact on daily life from individual to individual. Although these conditions can pose certain challenges and difficulties, they also allow individuals to experience unique perspectives and strengths which can deepen our understanding of cognition and human behaviour.
One of the most widely discussed neurodivergent conditions is Autism Spectrum Disorder (ASD), where individuals experience differences and sometimes difficulties in social interaction and communication, and could present repetitive and restricted behaviours. As the name suggests, it is essential that we keep in mind that autism is not a one-size-fits-all condition. Within the spectrum, each individual’s experience is unique and they might present various diverse symptoms. Individuals with ASD may face difficulties in verbal communication, sensory processing, and recognising and communicating emotions. But as we mentioned earlier, individuals can also have great strengths – excelling in specific areas such as music, mathematics, arts, writing, etc.
A neurodivergent disorder that is often brought up on social media and has garnered a lot of attention is Attention-Deficit / Hyperactivity Disorder (ADHD). In this condition, individuals face challenges in three broad areas: attention, hyperactivity, and impulsivity. These traits can present individuals with difficulties in professional and academic settings, and can also result in individuals having to navigate daily tasks differently due to symptoms of forgetfulness, racing thoughts, acting without thinking, fidgeting, issues with concentration, etc. While this can make it more challenging for individuals to take on tasks, it encourages out-of-the-box thinking, spontaneity, and creativity. Many individuals speak about their successes and achievements, attributing them in part to their ADHD traits, as they harness their boundless energy and hyperfocus to pursue passions and projects.
Another common neurodivergent condition is Dyslexia, which affects an individual’s reading and language processing. Individuals with dyslexia often face difficulties with spelling, decoding words, grammar, and punctuation, making it hard for them to organise, structure, and express information coherently. Along with these traits, individuals with dyslexia often demonstrate great spatial awareness, exceptional problem-solving skills, and creativity in various fields. Individuals provided with the right support and accommodation for their symptoms can thrive in professional and academic settings.
The above conditions give us a glimpse into the world of neurodivergence, the diversity in the disorders and symptoms, and how they can affect individuals’ lives. Individuals with neurodivergent conditions often face misconceptions and stigma, which can lead to discrimination and exclusion. However, when we take time to understand neurodivergence, we can embrace the inherent value of different cognitive styles and perspectives, recognise neurodiversity, and the innovation, creativity, and resourcefulness these individuals bring to various settings and situations. Instead of looking at neurodivergence as a deficit that needs to be fixed or corrected, our societies can benefit greatly from accommodating and supporting diverse ways of thinking, learning, and interacting. By fostering understanding and inclusivity, we can build environments that facilitate all individuals regardless of neurotype, where each individual is given the necessary tools to reach their full potential.
As we learn more about neurodiversity, raising awareness and promoting acceptance is essential. As we can see, media representation plays a significant part in shaping society’s perceptions of neurodivergent disorders. One way media can challenge stereotypical depictions and promote empathy and understanding of neurodiversity is to portray authentic and diverse experiences of neurodiversity in movies, books, and television shows. Social media campaigns and community awareness workshops are also a great way to increase the visibility of neurodiversity within the community and encourage individuals to adopt a more open-minded approach. Neurodivergence and neurodivergent disorders contribute to the rich tapestry of human cognition and experience, and as we nurture acceptance and support the unique and diverse strengths of neurodivergent individuals, we take steps towards building a more inclusive and compassionate society that celebrates diversity.
How Making and Maintaining Meaningful Connections Enhances Mental Well-being
Written by: Thrishala Gunathunga
Photo by Priscilla Du Preez on Unsplash
Today’s society is frequently dominated by digital interactions and short-lived relationships. But it is very important for us to have at least one meaningful connection in our lives.
Whether it’s a long talk with a friend, receiving a hug from a loved one, or simply enjoying quality time with family, such a connection has a significant impact on our mental well-being.
Here are a few ways that making and maintaining meaningful connections can enhance mental well-being:
1. Reducing loneliness.
Loneliness is related to a range of mental health conditions, including anxiety and depression. However, meaningful connections can reduce loneliness. Having individuals with whom you can share your thoughts and feelings helps to build a support system that minimizes the adverse effects of loneliness. Previous research has also found a negative association between social support and loneliness, indicating that when social support increases, loneliness reduces in individuals (Zhang & Dong, 2022).
2. Improves emotional regulation.
Maintaining meaningful connections ensures that you have a safe environment to express your feelings without the fear of being judged. This will also make you feel understood and supported by others, and it further validates your emotional experiences, making it easier for you to regulate them. Furthermore, you will have the opportunity to learn from the personal experiences of others, like how they managed their life challenges. Such guidance will give you helpful tools to manage your emotions in a better way.
3. Increased self-esteem.
Making and maintaining meaningful connections increases your chances of receiving positive feedback and support from others. Whether it is in the form of praise for accomplishments, or for your personality traits, such things help increase your self-esteem. Furthermore, meaningful connections prevent you from making negative social comparisons. This is because you will always have people around you who will encourage and support you rather than look down on you, thus allowing greater room for personal development.
4. Developing a sense of belonging.
Being part of a group doesn’t merely mean being physically there; it also involves feeling welcomed and being accepted on an emotional level. It is only natural for people to develop a sense of belonging when they are given the chance to express their views and feelings. Therefore, making and maintaining meaningful connections will improve your overall life happiness and mental well-being. A study by Skipper and Fay (2023) found that a sense of belonging predicted greater levels of mental wellness and lower levels of stress in 95 psychology and law students at an English institution. This demonstrates how important it is to feel accepted and respected by others to improve mental well-being.
5. Lowering stress.
As mentioned earlier, meaningful connections provide a safe environment for expressing feelings and getting support during challenging times. This helps in lowering the impact of stress on mental health. Furthermore, associating with individuals who truly understand and see you on an emotional level causes the production of feel-good neurotransmitters like dopamine and serotonin, which increases happiness and counteracts the harmful effects of stress on mental health.
6. Improved life expectancy.
Meaningful connections also promote greater general health and life expectancy. This results in a more rewarding and satisfying life, thus improving mental well-being. It also helps people prevent cognitive impairment and minimise their chances of developing disorders like dementia and Alzheimer’s disease. Past research has also reported that having connections with others improves mood, lowers blood pressure, and reduces mortality (Martino et al., 2017).
Concluding thoughts…
Making and maintaining meaningful connections is essential for enhancing your mental well-being since it has many advantages, including reducing loneliness, developing a sense of belonging, improving emotional regulation capacities, and lowering levels of stress, among many others. No matter how difficult the circumstances may be, don’t forget to seek out meaningful connections – it is not only good for your mental health, but also for your general well-being to live a satisfying life.
Nourishing the Mind, Body and Soul: A Journey through RESET 2024, a Holistic Wellness Fair Organised by Kalyana Sri Lanka
Written by: Sabeeha Azmi
The beginning of the year marked a refreshing start for health enthusiasts and wellness seekers as they gathered at the annual holistic Wellness Fair hosted by Kalyana Sri Lanka, held on 20th January. RESET 2024 was designed to promote a holistic approach to well-being, featuring a diverse array of engaging sessions, sharing circles, workshops, activities, speakers, and exhibitors catering to the mind, body, and spirit.
RESET 2024 centered on 5 main themes for inner well-being: Replenish, Reinforce, Relate, Reclaim & Reinvent based on the concept of ‘Maslow’s Hierarchy of Needs’ which explores the foundational elements of human well-being: ‘physiological,’ ‘safety & security,’ ‘love & belonging,’ ‘self-esteem,’ and ‘self-actualization respectively. Kalyana curated unique, engaging and transformative sessions addressing each of these 5 themes.
Attendees could select from a diverse range of wellness practices and therapies to replenish, de-stress, reflect, heal, and deepen their connection with themselves. From practices rooted in tradition like yoga to sleep hygiene, lifestyle medicine, parenting and relationship workshops, art and dance therapy, trauma recovery, conscious connection, sharing circles, free counselling, and dance fitness; there was something for everyone.
The day unfolded with excitement and anticipation, drawing individuals from diverse backgrounds, all united by a shared interest in holistic well-being. Upon entering the venue, one was greeted by a sense of tranquillity, a calm and soothing ambiance enveloping the atmosphere. The air was filled with soft notes of gentle music and the subtle aroma of essential oils and sweet-scented candles lingered in every corner, to promote relaxation and set the stage for a day dedicated to holistic well-being.
RESET 2024 featured 22 wellness practitioners and was attended by over 200 individuals, with over 300 session tickets sold, highlighting a growing interest in our inner well-being and holistic wellness. Families, friends, and individuals took part in sessions together, browsed local wellness and food vendor stalls, joined in the drum circle and dance fitness session. The inclusive nature of the event created a space where people of all ages and walks of life came together.
Kalyana RESET 2024 was much more than a wellness fair; it offered a platform for individuals seeking healing and transformation for their mind, body, and soul, and served as a reminder that investing in one’s holistic well-being is an ongoing journey and one worth taking. Attendees left the event with knowledge, practical tools, and a renewed sense of inspiration to embark on their wellness journeys. As the interest in holistic health continues to grow, events like these play a crucial role in fostering a comprehensive approach to wellness in our communities.
Kalyana would like to extend our heartfelt gratitude to those who played a crucial role in making RESET 2024 happen. A shout out to our sponsors: Platinum Sponsors: Union Assurance, Informatics Institute of Technology (IIT), Mahesh and Shaila Amalean and Silver Sponsors: Sanjay Kulatunga and Sathya Yoga & Wellness. Thank you for being the driving force behind our successful Holistic Wellness Fair. Your support has made a difference in the lives of many, and we are truly grateful.
Kalyana would also like to thank the event partners for their invaluable support and commitment to holistic well-being which has left a lasting impact on all those who attended. Media Partner: Pulse, Event Partner: The Inner Reset, Mobility Partner: PickMe, Digital Partner: Echt Social and Radio Partner: Lite 87.8 FM.
For all those touched and inspired by their experience at RESET 2024, you are encouraged to sign up for future sessions with the wonderful practitioners by following Kalyana on Instagram @kalyanaslorg.
Visit Kalyana’s official website at www.kalyanasl.org and take a look at our Event Calendar that highlights details about all the upcoming wellness events and workshops both in Sri Lanka and globally, and how you can sign up for them.
Complementary and Alternative Therapy Methods to Improve Mental Health
Written by: Thrishala Gunathunga
Photo by Jared Rice on Unsplash
Do you know that complementary and alternative therapeutic methods have recently gained popularity all over the world? This is because they help in lowering stress levels, improving general quality of life, and promoting psychological well-being.
While standard treatments such as psychotherapy and medication remain essential for mental health care, including complementary and alternative therapy can bring extra advantages and facilitate holistic recovery.
In this article, we will look at several such methods, ranging from mindfulness meditation to weighted blankets, and talk about how they might help improve your mental health.
1. Mindfulness Meditation
Mindfulness meditation is based on Buddhist teachings, and the primary idea is to practise being in the present moment while growing awareness of oneself and the environment. You should also be mindful of your breathing habits, particularly how you inhale and exhale. As a result, the goal is to breathe deeply and slowly and to let go of distracting thoughts by focusing on your breathing. Mindfulness meditation can help reduce stress, anxiety, and depression while also improving emotional regulation and tolerance. You simply need to choose a quiet spot and the most suitable position for yourself (sitting, sleeping, etc.) to practise!
2. Yoga
Yoga is another effective way to boost mental health. The goal is to integrate the mind, body, and breathing patterns by using bodily postures, breathing exercises, and meditation techniques. Yoga is derived from the Sanskrit root yuj, which means “to yoke” or “to unite,” and has profound roots in Indian philosophy and spiritual practices. Yoga reduces symptoms of anxiety, sadness, and post-traumatic stress disorder (PTSD), while also promoting a sense of harmony and well-being. Furthermore, it improves flexibility, enhances sleep, and can even be used for recovering from addiction.
3. Aromatherapy
Aromatherapy is the use of plant-derived essential oils to improve physical and mental health. These oils can have a variety of therapeutic effects when inhaled or used topically, including relaxation, decreasing stress, and enhancing one’s mood and sleep quality. It works best when inhaled because the aroma molecules in essential oils flow directly from the nerves that are responsible for smell into the brain, thus influencing the amygdala which controls the emotions in people. Some of the oils used in aromatherapy include lavender, peppermint, clove, chamomile, jasmine, lemon and rosemary.
4. Music Therapy
Music therapy uses music as a tool to address emotional, cognitive, and behavioural problems in a therapeutic setting. This could be listening to various styles of music or playing a musical instrument that you enjoy. Singing and dancing can also help you release feelings. For example, if you are distressed, you will sing loudly or play loud cheerful music under the guidance of your therapist. Music therapy helps to reduce symptoms of anxiety, depression, schizophrenia, posttraumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and insomnia, while also increasing emotional regulation and social connection.
5. Art Therapy
Art therapy uses creativity and expressive arts to encourage healing and psychological development. Individuals can explore and share their thoughts, emotions, and experiences in a nonverbal manner using a variety of forms of art such as drawing, painting, and sculpture. With its ability to promote self-discovery, resilience, and self-esteem, art therapy has demonstrated success in addressing symptoms of trauma, grief, depression, substance misuse, eating disorders, and other mental health issues.
6. Ecotherapy
Ecotherapy, often known as nature therapy or green therapy, focuses on the natural world’s ability to improve mental health. Spending time outdoors in natural settings, such as parks, forests, or gardens, can help reduce stress, anxiety, and worry while improving your state of mind. Alternatively, activities such as community gardening might help you overcome feelings of isolation, meet new people, and feel closer to others. Another option is animal-assisted therapy, which involves interacting with trained animals such as dogs, cats, horses, or dolphins to boost mental health. You may read more about ecotherapy in an article written for our blog by Zafra Ali Aswar here.
7. Weighted Blankets
Weighted blankets are therapeutic blankets with equally distributed weights, usually constructed of glass beads or plastic pellets. The blanket’s gentle pressures help ease tension, anxiety, and improve sleep quality by raising serotonin, melatonin levels and while decreasing cortisol. Weighted blankets have become popular as a non-pharmacological treatment for anxiety disorders, ADHD, and sensory processing difficulties.
Conclusion
Complementary and alternative therapy methods are effective tools for improving mental health and well-being. From mindfulness meditation and yoga to aromatherapy and ecotherapy, these different techniques provide people with a variety of skills for dealing with stress, anxiety, depression, and other mental health issues. However, to efficiently incorporate them into your mental health care practices, you must approach these therapies with an open mind, and ensure collaboration with trained professionals.
Laughter Therapy: The Healing Power of Humour on Mental Health
Written by: Zafra Aswar Ali
Photo by Sithamshu Manoj on Unsplash
There is a famous saying, “Laughter is the best medicine”, and it primarily is true. Out of many factors that contribute to our well-being, laughter therapy is also known to significantly impact our mental health and overall well-being. This article will explore the science behind laughter as medicine, the benefits of laughter therapy, and how it can be incorporated into our daily lives for a better lifestyle.
The Science Behind Laughter as Medicine
Laughter is a natural human emotion as a response to humans. According to research, laughter can extend life expectancy by 8 years. As a result, scientifically, laughter is considered a form of medicine that brings about positive physiological reactions that are mentioned below:
- Reduces stress and relaxes muscles – When we laugh, it potentially reduces the stress hormone levels (cortisol and adrenaline). Our muscles also get relaxed with tension being released, which can last up to 45 minutes after a good laugh.
- Improved immune system and cardiovascular function – Laughter can increase the production of immune cells and antibodies to defend against any illness. It also improves blood flow to increase the functioning of the blood vessels for better cardiovascular health.
- Release of endorphins – Good laughter can trigger the release of the feel-good hormone endorphins that improve the mood.
Benefits of Laughter Therapy on Mental Health
Laughter therapy (also referred to as humour therapy or laughter yoga) is a type of exercise where laughter is used as a therapeutic approach to promote the well-being of individuals. In addition, due to its impact on the connection of the body and mind, it is supposedly beneficial to mental health and can also be connected to the above-mentioned physiological reactions triggered by laughter.
- Improves mood
The release of neurotransmitters dopamine and serotonin due to laughter therapy can bring about a feeling of happiness and thereby lift our mood.
- Reduction of stress and anxiety
Laughter therapy can lower the level of stress and anxiety by reducing the level of the stress hormone, cortisol.
- Better sleep
Good sleep undoubtedly has a positive impact on mental health. Hence, the sense of relaxation gained from laughter also can improve our quality of sleep for enhanced mental well-being.
- Enhances coping skills
Challenging situations can make it difficult for us to cope and handle such situations with a relaxed mindset. However, involving humour therapy during tough times can help cope with the situation appropriately.
Ways to Incorporate Laughter into Our Daily Lives
Be surrounded by humour – Make sure your immediate surrounding is filled with some form of humour such as reading a comic or a family or friend who can make you laugh almost all the time.
Watch comedy programs and attend comedy shows – This is another effective way of making laughter a part of your lifestyle. You can watch TV shows, movies, or web series that contain humorous content so that you can feel yourself being relieved of stress with a dose of laughter. Apart from that, even attending a stand-up comedy event will help you get some laughter and feel relaxed. This can be done by yourself or by asking someone to join you.
Consider joining a laughter yoga class – As laughter is considered a form of exercise, laughter yoga classes induce laughter in their breathing exercises as a means of alleviating stress.
Spread laughter – A social benefit of laughter therapy is that it strengthens social relationships. So, consider spending time with your loved ones by sharing funny stories and jokes to laugh your heart out while creating a positive vibe.
Conclusion
Laughter, which is also a form of therapy, has numerous benefits on both physical and mental health as proven by research evidence. Therefore, it is crucial to incorporate humour into our daily lives either by enjoying the moment by laughing at jokes or funny stories or by engaging in exercises that include laughter as a component. Remember that laughter alone cannot entirely resolve serious mental health issues, but while going through any challenge in life, laughter therapy can help ease the situation by uplifting our spirits.
Cultivating and Sustaining Self-Esteem
Written by: Pansiluni Hasanjana Weerawansa
Photo by Pawel Czerwinski on Unsplash
Lord Buddha once said, “You yourself, as much as anybody in the entire universe, deserve your love and affection.” It leaves us pondering over the concept of self-esteem. Being a significant factor that influences our life, it acts as a cornerstone upon which our emotional well-being is built.
A large research review conducted by psychologists at the University of California, Davis, and the University of Bern suggests that high self-esteem can have a positive influence in many areas of people’s lives (UC Davis). Similarly, understanding the essence of self-esteem, its impact on mental health, and effective strategies for nurturing and preserving it is crucial for leading a fulfilling life.
In essence, self-esteem is about giving respect and value to yourself. The American Psychological Association defines self-esteem as “the degree to which the qualities and characteristics contained in one’s self-concept are perceived to be positive.”
First and foremost, it is vital to differentiate between the healthy and the unhealthy viewpoints of self-esteem. Whilst healthy self-esteem involves a balanced and realistic view of our strengths and weaknesses, unhealthy self-esteem often involves distorted perceptions, harsh self-criticism, and underestimating and devaluing oneself.
Let’s dive into the amazing benefits of self-esteem.
Psychological Resilience: Individuals with high self-esteem are better equipped to handle life’s challenges and setbacks. They have a resilient mindset, enabling them to bounce back from failures and setbacks more effectively as opposed to those who have low levels of self-esteem. Given that failures and setbacks are more common than we think it is crucial that we maintain a good level of self-esteem to help ourselves.
Emotional Stability: Healthy self-esteem fosters emotional stability, reducing susceptibility to stress, anxiety, and depression. When we feel confident in ourselves, we’re better able to regulate our emotions and cope with life’s ups and downs.
Healthy Relationships: The profound impact of self-esteem on relationships cannot be overstated. Individuals endowed with a robust sense of self-worth tend to navigate relationships with grace and authenticity. Rooted in a deep-seated appreciation of their own value, they are less inclined to seek external validation or approval. Instead, they approach relationships from a place of confidence and autonomy, nurturing an environment conducive to mutual respect and understanding.
Pursuit of Goals: The indomitable spirit of individuals fortified with high self-esteem propels them toward the pursuit of lofty aspirations and audacious dreams. Endowed with an unwavering belief in their abilities, they embark upon the journey of self-actualization with zeal and determination.
On the other hand, there are myriads of ways to boost one’s self esteem.
Practising Self Compassion: Treat yourself with kindness and understanding, especially during times of difficulty or failure. We can begin by replacing our self-criticism with self-compassion in times of failure coming into the understanding that mistakes are bound to happen.
Set Realistic Goals: Set achievable goals that align with your abilities and interests. Break larger goals into smaller, manageable steps, celebrating each accomplishment along the way.
Challenge Negative Thoughts: Become aware of negative self-talk and challenge irrational beliefs about yourself. Replace negative thoughts with more balanced and constructive ones. Instead of saying “I failed this test, so it means I am incapable and a failure” replace it with “I experienced a setback, and I will use this setback to improve myself and grow.”
Practice Self-Care: Prioritise self-care activities that nourish your body, mind, and soul. Healthy diets, exercise, adequate rest, engaging in activities that boost your happiness can be useful.
Surround Yourself with Positive Influences: Surround yourself with supportive and encouraging individuals who uplift and validate you. Reduce and withdraw from exposing yourself to toxic friendships and relationships that harm your self-confidence and make you doubt yourself.
By understanding the importance of self-esteem and implementing strategies to boost and maintain it, we can cultivate a more positive and fulfilling sense of self. Remember, building self-esteem is a journey, not a destination, and it requires patience, practice, and self-compassion.
Cultivating Emotional Resilience: Strategies for Thriving in an Uncertain World
Written by: Thrishala Gunathunga
We all face life’s unpredictable circumstances from time to time. So how can you develop the ability to recover and thrive in the face of obstacles?
Well, cultivating emotional resilience is the key. Emotional resilience is an important trait that enables people to grow, persevere, and flourish in the face of adversity.
This blog post discusses several ways to cultivate emotional resilience thereby helping you to develop a more resilient mentality.
1. Develop Self-Awareness
The first step toward emotional resilience is self-awareness. Understand your emotions, recognize triggers, and learn to control what you do. This will help you learn why the world operates in the way it does and how to react properly.
For example, mindfulness meditation is an effective practice for increasing self-awareness.
By constantly practising mindfulness, you are able to more effectively recognize your thoughts and emotions without judgement, allowing for healthier reactions to demanding situations.
2. Establish a Good Support System
Establishing a strong support system is essential for emotional resilience. This is because they will be your pillar of strength in the face of uncertainty.
It’s alright not to have lifelong connections; all you need to do is surround yourself with people who raise and encourage you throughout difficult moments. Someone you can quickly trust and connect with.
It could be a childhood friend, a new acquaintance, family members, other relatives, coworkers, or mentors who can offer you emotional support and lead you along the way when feeling uncertain about life.
3. Build on Your Problem-Solving Skills
Instead of viewing setbacks as inescapable obstacles, resilient people see them as chances for progress.
So, you can try that too! For example, imagine losing your job. While it is perfectly natural to be overwhelmed with hopelessness at first, you can try to solve the problem by pausing for a second.
Focus on creating and updating your résumé, networking with like-minded people (for example, on LinkedIn), and learning new skills that will help you be more productive at work, such as through short online courses on Udemy and Coursera.
4. Grow a Positive Mindset
Developing the ability to focus on the positive parts of a situation, particularly during challenges, requires a deliberate and thoughtful approach.
One effective method is to make use of positive affirmations, which include actively repeating positive phrases to maintain a positive mindset.
For example, if you have a setback, such as an assignment that does not go as planned, instead of giving in to feelings of failure, take a minute to reflect on what you learned. After all, you learn better through mistakes, right?
5. Take Care of Yourself
Taking care of your physical and mental health is crucial for developing emotional resilience.
Ensure you receive enough, high-quality sleep on a regular basis. Aim for seven to nine hours of sleep each night because it is necessary for both mental and physical healing.
Exercising also helps to alleviate stress during times of uncertainty, so add activities that you enjoy, such as jogging, dancing, swimming, or practising yoga, into your daily routine.
Alternatively, you can divert yourself with easy hobbies such as listening to music, reading, baking, and cooking. Eating a nutritious diet and staying hydrated should also be part of your self-care routine.
6. Form Realistic Goals
Forming realistic goals is an important part of cultivating emotional resilience as it facilitates better personal and professional development.
One useful method is to divide larger, more difficult goals into smaller, achievable tasks.
This method not only makes the overall goal appear less daunting, but it also allows you to enjoy the small milestones along the way.
7. Get Professional Support When Needed
Recognize the necessity of getting professional support when needed from therapists, counsellors or instructors.
Whether it is for stress management, trauma recovery, or navigating major life transitions, getting professional support is a sign of strength.
It also suggests that you are a person who values mental health and resilience, thus promoting a healthy path to a more fulfilling existence.
Conclusion
In the uncertain journey of life, emotional resilience comes as a powerful companion. Therefore, by developing self-awareness, establishing a strong support system, building on problem solving skills, growing a positive mindset, practising self-care, forming realistic goals, and getting professional support all can help you cultivate emotional resilience. So, whatever comes your way, make it a habit to tell yourself that you will thrive above it!
Embracing Vulnerability: Unlocking Strength through Sharing Personal Mental Health Journeys
Written by: Sabeeha Azmi
We live in a world and society that often gives priority to strength and resilience and therefore, it can be quite daunting to acknowledge and recognize vulnerability. The beauty, however, in embracing vulnerability when it comes to mental health is that it has the power to foster understanding, break down stigmas surrounding well-being, and create a supportive community. When we open up and share our personal mental health journeys, it can invite a transformative and empowering environment and experience not just for us, but also for anyone who resonates with our experiences, feelings, and stories.
If we look at the stigma surrounding mental health, it continues to be a pervasive barrier that can prevent individuals from seeking help or opening up about their lives and struggles. Embracing vulnerability is a brave and courageous act that helps challenge societal norms and presents as a powerful response to the belief that discussion about mental health is a sign of weakness. By being open and sharing our struggles, we can become advocates for dismantling the stigma, create a culture of empathy and compassion, and also could positively encourage others to share their mental health journey.
A significant benefit of sharing our mental health journey is that it builds profound connections between individuals. When we see and hear someone opening up about their feelings, struggles, and life, it often resonates with others who might have felt alone and isolated in their own similar experiences. Individuals realising that they are not alone is a powerful and important source of comfort and support when experiencing difficult times. By opening up about our vulnerabilities, we build bridges with our communities, connect ourselves on a more meaningful level, and cultivate an atmosphere and a society of mutual understanding and care.
Empathy is an essential foundation of a compassionate and caring society, and by sharing our mental health journeys we can develop and implement it. When we hear and observe stories of ongoing struggles, recovery, and resilience, we gain great insights into the various diverse aspects of mental health journeys and challenges. The understanding of this helps break down our own biases, and stereotypes and encourages us to adopt a more empathetic perspective. A great benefit of this is that individuals will be more likely to approach conversations about mental health and well-being with a greater developed sense of sensitivity and genuineness to support one another.
Embracing vulnerability can be an empowering process for the person sharing which can lead to self-discovery, self-acceptance, and personal growth and healing. Through sharing our experiences, we can gain a deeper understanding of our struggles, we can reflect on our resilience and how far we have come, and we can also discover our coping mechanisms. Self-reflection through sharing vulnerabilities contributes to the healing process and the empowerment experienced acts as a source of our strength as we navigate our mental health and well-being journeys.
Being open and sharing personal struggles creates a supportive environment where others can also feel safe to discuss their own experiences. As our stories continue to unfold, we create a culture and atmosphere of acceptance and openness, which could send a message to others that it is okay to ask for help and that they can also seek out help without the fear of judgement.
Embracing vulnerability as we share our personal mental health and well-being journeys can be a transformative and empowering act with several great and inclusive benefits. As individuals and communities, we can all together embrace vulnerability and strive towards building a world that is compassionate, genuine, and empathetic. By sharing and unravelling our stories we do not only heal ourselves but also facilitate others to feel, embrace vulnerabilities, and heal themselves.
The Impact of Nature on Mental Health: Exploring Ecotherapy and Healing
Written by: Zafra Aswar Ali
In the current, technological era, we often yearn for a connection with nature. However, this modern lifestyle can hinder us from experiencing it. According to research, spending oneself in natural surroundings can positively impact one’s mental health. As a result, a new area of study called ecotherapy has emerged and aims to put forward the fact that nature is therapeutic and spending time in nature is a priority.
In this article, we will explore what is ecotherapy, the types of ecotherapy, its effect on mental health, and how to make it a part of your daily routine.
Understanding Ecotherapy
Ecotherapy, also referred to as nature therapy or green therapy arises from a new field called ecopsychology. The primary concept of ecotherapy focuses on the importance of human beings connecting with nature as a therapeutic intervention and making use of its healing power to get rid of mental health conditions such as stress, anxiety, and depression as a means of improving overall psychological well-being.
The emergence of ecotherapy roots back to the traditional Indian medical system of Ayurveda which provides treatment to both physical and mental illnesses with the aid of nature or other methods that involve nature according to the National Centre for Complementary and Integrative Health (NCCIH). Likewise, John Hopkins has reported that traditional Chinese medicine is grounded in the ideologies of nature.
Types of Ecotherapy
1. Horticulture therapy – This includes gardening, taking care of plants, or simply being around them.
2. Wilderness therapy – This therapy includes choosing remote areas to practice ecotherapy. This is done by making the individuals engage in camping or hiking in such locations while instructing and training them for survival.
3. Forest healing – This is a great way of improving your mental health by enjoying the forest surroundings. It is linked to the practice of the Japanese known as “shinrin-yoku” or ‘forest bathing’.
4. Animal-assisted therapy – As the word suggests this ecotherapy takes place by being around animals. It can happen indoors with a domestic pet or even on a farm setting.
5. Green exercise – This is simply referred to as engaging in any form of outdoor physical activity like gardening, cycling, walking, and jogging.
Mental Health Benefits of Ecotherapy
- Alleviates stress and anxiety
- The nature consists of a soothing effect that can heal the nervous system. Thus, levels of stress and anxiety would be largely reduced when spending time during ecotherapy interventions.
- Enhances coping skills
- Nature provides a means of developing one’s coping mechanism. As a result, it leads to increased resilience when dealing with challenges in natural surroundings.
- Increases confidence
- As ecotherapy brings about a sense of achievement, when completing nature-related activities like gardening, it is known to boost your levels of confidence.
- Better awareness of the body and mind
- Individuals who engage in ecotherapy will have a better idea about their overall well-being and will continuously attempt to improve their states of mind and body. Moreover, it becomes an opportunity for self-reflection.
- Ability to build social connection
- When ecotherapy sessions are conducted as a group, it paves the way to build meaningful social connections. Consequently, the sense of isolation is minimized in such settings.
Conclusion
Nature can improve one’s mental health calmly and soothingly. Therefore, ecotherapy is an excellent method that eases mental health issues. Remember, it cannot be substituted with the professional therapeutic approaches, but it can be incorporated with them for a better result. Overall, whether ecotherapy is done with the help of a professional or followed in one’s daily life through simple activities related to nature, it aids in connecting with nature aiming to strike a balance between self-care and a hectic lifestyle.
Influence of Exercise on Mental Health
Written by: Pansiluni Hasanjana Weerawansa
In today’s society, prioritising mental well-being has become immensely vital. With the relentless demands of daily life, it’s common to overlook our mental well-being. Yet, it is proven that exercise boosts an individual sense of well-being. Let’s delve into the intriguing connection between mental health and exercise, examining the profound influence that movement can wield on our cognitive and emotional wellness.
Feel-Good Factor
At the core of the mental health and exercise connection lies a fascinating interplay of neurochemicals within the brain. Exercising releases endorphins, a feel-good neurotransmitter. It serves as a natural painkiller and mood enhancer, creating a euphoric sensation known as the “runner’s high”. Exercise also releases another neurotransmitter known as serotonin which also enhances our mood, increasing our happiness levels. This serotonin boost can combat feelings of anxiety and depression, offering a natural and sustainable approach to mental well-being. Similarly, exercise releases dopamine, which plays an important role in how we pursue pleasure, satisfaction and motivation. The release of these neurotransmitters also helps keep stress at bay and mitigate tension.
Health Benefits
Exercising is packed with numerous health benefits including an increase in the supply of oxygen to the brain. Cardiovascular exercise increases the delivery of oxygen and nutrients to the brain, promoting the growth of new blood vessels and improving overall brain health. This enhanced blood flow is particularly beneficial for the hippocampus, a region crucial for memory and learning. Engaging in exercise increases the blood flow to the brain which in return reduces the risk of conditions related to cognitive decline, such as Alzheimer’s disease.
Stress has become an ubiquitous force in modern society, wreaking havoc on mental health and often draining our energy levels. Exercise emerges as a formidable ally in the battle against stress by regulating cortisol, the body’s primary stress hormone. Regular physical activity helps modulate cortisol levels, preventing chronic elevation that can contribute to anxiety, depression, and cognitive decline.
A 2015 study in a sample of highly trained and sedentary young men found that those who completed 30 minutes of moderate-intensity exercise were much more resilient to an acute stressor than those who did not exercise (Healthline).
Aerobic exercises, such as running, swimming, or cycling, have been particularly effective in reducing cortisol levels. These activities not only provide an outlet for pent-up tension but also promote a sense of accomplishment and empowerment. By engaging in regular aerobic exercise, individuals can cultivate a resilient stress response system, mitigating the impact of life’s inevitable challenges.
Exercise not only has physiological benefits but also serves as a powerful tool for fostering social connections. Social isolation is a significant risk factor for mental health issues. The connections gained through group activities can be influential in combating loneliness and promoting a sense of belonging.
Group exercises, such as team sports, fitness classes, or running clubs, provide individuals with opportunities to connect with like-minded individuals, share experiences, and build supportive relationships. The sense of community that arises from these interactions contributes to a positive feedback loop, enhancing both mental and emotional well-being.
Moreover, individuals have unique preferences, physical conditions, and lifestyles that influence the type and intensity of exercise that suits them best. Tailoring a fitness routine to individual needs ensures comfort whilst suiting one’ lifestyle. It also aids in making exercise feel interesting and engaging rather than making it feel like a chore.
In conclusion, as we traverse the challenges of the modern world, mixing exercise into our regular, monotonous routines emerges as a transformative practice. From the surge of neurochemicals that enhance mood to the physical benefits that fortify the brain, exercise stands as a holistic solution to nurture our mental well-being. By embracing the multifaceted aspects of exercising, we can not only cope with the demands of today but also cultivate a healthy relationship with ourselves as well as those around us.