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

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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.

Written by: Pansiluni Weerawansa

Photo by Freepik

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

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

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

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

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

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

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

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

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

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

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

Written by: Sabeeha Azmi

Photo by Freepik

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

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

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

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

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

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

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

References

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

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

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

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

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

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

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

Written by: Thrishala Gunathunga

Photo by Halayalex on Freepik

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

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

What is self-compassion?

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

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

1. Self-kindness

2. Common humanity

3. Mindfulness

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

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

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

How do you develop self-compassion?

·       Practising mindfulness daily

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

·       Engaging in positive self-talk

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

·       Journaling

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

·       Try compassionate letter-writing

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

·       Embracing your imperfections and flaws

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

·       Being grateful

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

·       Keeping boundaries where necessary

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

What are the benefits of developing self-compassion?

·       Improved mental health

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

·       Having satisfying relationships

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

·       Increased life satisfaction

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

·       Improved physical health

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

Conclusion

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

Written by: Zafra Aswar Ali

Photo by Freepik

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

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

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

The Reality: Self-care must be prioritised

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

Myth #2: Self-care is costly

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

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

Myth #3: Self-care is time-consuming

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

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

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

The Reality: Self-care is not a quick fix

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

Myth #5: Self-care is only for women

The Reality: Anyone can indulge in self-care

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

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

The Reality: Self-care varies from person to person

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

Conclusion

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

Written by: Pansiluni Weerawansa

Photo by Freepik 

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

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

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

We can start off by practising the following:

·         Open Communication Channels

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

·         Flexible Work Arrangements

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

·         Promote Work-Life Balance

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

·         Mindfulness and Meditation Sessions

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

·         Wellness Challenges

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

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

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

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

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

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

The Ripple Effect of Leadership

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

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

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