Written by: Thrishala Gunathunga

Photo by Freepik

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

What is the History Behind Disability Pride Month?

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

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

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

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

The meaning of each coloured stripe is given below. 

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

Note: 

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

How to Support and Celebrate Disability Pride Month?

1. Participate in Disability Pride parades.

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

2. Organise workshops and seminars on disabilities.

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

3. Support businesses owned by people with disabilities.

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

4. Share inclusive content on disabilities.

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

5. Volunteer for organisations that support people with disabilities.

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

6. Advocate for accessibility for people with disabilities.

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

Concluding thoughts…

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

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

Written by: Zafra Aswar Ali

Photo by Freepik

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

The Therapeutic Benefits of Nostalgia

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

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

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

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

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

Ways to Incorporate Nostalgia Into Our Daily Lives

1. Keep your memories saved and preserved

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

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

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

3. Engage in childhood hobbies

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

4. Keep in touch with your childhood friends

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

Conclusion

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

Written by: Sabeeha Azmi

Photo by Fizkes on iStock

Annually, individuals worldwide come together on the second Saturday of June to honour and celebrate Global Wellness Day. This day symbolises the dedication to raising awareness and education on the importance of a healthy lifestyle and living well, and hopes to encourage individuals to make positive changes. In a fast-moving world, Global Wellness Day serves as a great reminder to slow down and prioritise well-being.

Belgin Aksoy, a Turkish businesswoman and wellness advocate, established Global Wellness Day in 2012. Aksoy imagined a day where individuals could give priority to their health and happiness, no matter where they were around the world. Her vision was to create a day that would inspire people to stop and consider their lifestyle choices and how they impact their well-being.

The slogan of Global Wellness Day is “one day can change your whole life”, which reflects the belief that even small changes can lead to positive and significant improvements in our well-being, contributing to enhancing our health and happiness. Each year a theme is established for Global Wellness Day, and in 2024 the theme is #MagentaNature which has individuals joining in on social media, highlighting their initiatives to better their health and well-being. This theme symbolises the importance of reconnecting with nature during a time when nature tourism has become a major trend in the travel industry (Berg, 2024). This day encourages and pushes everyone to adopt seven key steps toward creating a better, healthier, and happier life:

1. Walk for an hour.
2. Drink more water.
3. Avoid using plastic bottles.
4. Eat healthy food.
5. Do a good deed.
6. Have a family dinner.
7. Go to bed by 10 pm.

Global Wellness Day is celebrated around the world in over 100 countries marked with various events and activities designed to promote well-being. Let’s take a look at how we can participate in this global movement and make a difference in our lives and community:

1. Disconnect to Reconnect

As we are powered by and are living in a digital age, it is important to take some breaks from our screens. Global Wellness Day can be our opportunity to disconnect from technology for a bit and reconnect with loved ones, nature, and ourselves.

2. Get Active

Physical activity is an essential part of our wellness. Whether it is walking, cycling, swimming, or dancing, let’s find an activity that we enjoy and commit to moving our bodies. Aiming for at least an hour of exercise can get our blood pumping and lift our spirits through movement.

3. Nourish the Body

We must pay close attention to what we are feeding our bodies. Opt for the nutritious and delicious whole foods that can fuel our bodies and minds. Consider coming together with friends and family and preparing a healthy feast with fresh vegetables, whole grains, healthy fats, and lean proteins.

4. Practice Mindfulness

Take some time out of the day to get some mindfulness and meditation in. These mental well-being practices can help reduce stress, improve our focus, and enhance our overall health. Even engaging in a few minutes of deep breathing or mindful reflection can invite significant differences into our lives.

5. Join a Community Event

Some wonderful communities and organisations conduct events such as fitness camps, wellness workshops, meditation classes, and yoga sessions. Participating in these events can help boost our health and help us connect with like-minded individuals, building a sense of community and empowerment.

Remember Global Wellness Day is more than just a day – it is an initiative to encourage us to live better every day. Incorporating principles of wellness into our daily routines can create a healthier and happier world for ourselves as well as the generations to come. As we celebrate this day, let us keep in mind that wellness is a journey, not a destination. It is about making consistent and progressive positive changes that can enhance our physical, mental, and emotional health. So, let’s take a step towards wellness and join the global community in recognizing this day that is dedicated to our well-being. After all, one day can change your whole life!

References:

Global Wellness Day. (2024, June 8). Global Wellness Day. https://www.globalwellnessday.org/

Berg, R. (2024, June 3). Celebrating Global Wellness Day 2024 With Founder Belgin Aksoy. Forbes. https://www.forbes.com/sites/ronaberg/2024/06/01/celebrating-global-wellness-day-2024-with-founder-belgin-aksoy/

Global Wellness Day. (n.d.). https://www.health.gov.bb/event/87

Celebrating Global Wellness Day: Family Activities for Health and Happiness | Tutor Doctor. (2024, June 2). Tutor Doctor. Retrieved June 23, 2024, from https://www.tutordoctor.co.uk/blog/2024/june/celebrating-global-wellness-day-family-activities-for-health-and-happiness/

Cherylle. (2024, June 20). Global Wellness Day: 3 Practical Tips to Enhance Your Overall Health – Methodist College Kuala Lumpur. Methodist College Kuala Lumpur. https://mckl.edu.my/2024/06/07/global-wellness-day-3-easy-tips-for-better-health/Wellable. (2024, May 30). Practical Ways to Make Global Wellness Day Meaningful at Work. Wellable. https://www.wellable.co/blog/global-wellness-day-at-work/

Written by: Thrishala Gunathunga

Photo by NurPhoto on iStock

As we celebrate Pride Month 2024 in June, it is important to recognise that the LGBTQ+ community faces various challenges and is affected by several myths in many parts of the world, including Sri Lanka. 

Therefore, today’s post is all about debunking myths about the LGBTQ+ community. We also discuss ways to support the LGBTQ+ community in Sri Lanka and provide resources as needed, so that we can contribute to the development of a more inclusive society for all.

Myths associated with the LGBTQ+ community in Sri Lanka

Myth 1: LGBTQ+ is a choice/phase. 

One of the most widespread myths is that being LGBTQ+ is something you choose or a phase. In truth, sexual orientation and gender are integral parts of one’s identity. Sexual orientation refers to who an individual is emotionally, physically, and sexually attracted to. Gender identity refers to an individual’s perception of their gender, which may or may not correlate to the sex assigned at birth. Even scientific investigations support the theory that these identities are a normal part of human diversity rather than something that is “chosen”. 

Myth 2: LGBTQ+ is a mental illness. 

Non-heterosexual relationships and diverse gender identities have historically been considered abnormal. However, we’ve come a long way since! Both the American Psychological Association (APA) and the World Health Organization (WHO) now publicly acknowledge that LGBTQ+ identities are not mental illnesses. However, it should be highlighted that those who identify as LGBTQ+ face more discrimination and stigma than others. This increases their susceptibility to mental illnesses such as anxiety, depression, and even suicidal ideation.

Myth 3: LGBTQ+ was adopted from Western countries. 

Another one of the most widespread myths is that LGBTQ+ identities were adopted from Western countries. However, many different types of sexual orientations and gender identities have been reported throughout history. For example, ancient Indian literature such as the Kama Sutra acknowledges a wide range of sexual behaviours, including homosexual partnerships. 

Supporting the LGBTQ+ community in Sri Lanka

• Promoting decriminalisation and advocacy.

Homosexuality was criminalised under Sections 365 and 365A of the Sri Lankan Penal Code, which prohibits “carnal intercourse against the order of nature” and “any act of gross indecency with another person,” though the specifics are not defined. Because of this, it still causes social exclusion, rejection from families, and limited access to necessary resources. Such challenges can also have a major negative influence on the community’s mental health and well-being. Therefore, as a society, we must keep pushing for legislative changes to Sri Lankan laws related to the rights of those who identify as LGBTQ+ individuals.

• Helping to educate and raise awareness.

Education and raising awareness about LGBTQ+ issues play an important role in debunking the associated myths in Sri Lanka, as traditional beliefs often marginalise those who identify as LGBTQ+. This can begin at a young age in schools, for example, by introducing workshops about LGBTQ+ history and issues, as well as forming support groups where students who identify as LGBTQ+ and their friends can come together, exchange experiences, and get mutual support. Furthermore, by training teachers about LGBTQ+ experiences, they will be better ready to deal with incidents of prejudicial thinking or bullying.

• Establishing safe spaces.

Those who identify as LGBTQ+ benefit greatly from safe spaces, both in person and online. For example, organisations like EQUAL GROUND in Colombo offer counselling, legal representation, and advocacy for LGBTQ+ rights. People can also come together and share similar experiences here to encourage a sense of belonging. Furthermore, it is important to create social media groups, forums, and LGBTQ+-specific websites that can provide anonymity and reach people outside of cities.

• Offering inclusive healthcare services.

Currently, many members of the LGBTQ+ community in Sri Lanka experience serious barriers in healthcare, mainly due to a lack of understanding from clinicians. Therefore, offering specific services within existing healthcare facilities to those who identify as LGBTQ+ might help them feel understood. These clinics should be staffed by healthcare providers who have obtained LGBTQ+ health education, including cultural and sensitivity training. This should also cover mental health counselling, HIV/AIDS prevention and treatment, hormone replacement therapy, sexual and reproductive health services, and other health services.

Available mental health resources for the LGBTQ+ community in Sri Lanka

Several organisations in Sri Lanka are working towards providing support to the LGBTQ+ community:

1. Equal Ground

Tel: +94112806184

Helplines: LB Women: +94114334277 / Transgender Persons: +94114334278 / General: +94114334279

Email: equalground@gmail.com 

2. Sumithrayo

Tel: +94 112696666 / +94112692909 / +94 112683555

Email: sumithra@sumithrayo.org.

Written by: Zafra Aswar Ali

Photo by Tetiana Kreminska on iStock

Borderline Personality Disorder (BPD) is a complex mental health condition that has a major impact on the thinking patterns of individuals and their feelings about themselves and others. One of the main symptoms of BPD is identity disturbance, which makes people with BPD feel that their thoughts and actions are inconsistent. In this article, we will explore what identity disturbance is, how it is associated with BPD, and ways to overcome it.

Identity Disturbance in BPD

Identity disturbance is referred to as an inconsistency in one’s thoughts and actions regarding their sense of self. It can be influenced by various reasons like family history, changes in the brain chemistry that controls emotional regulation, as well as environmental and social factors. As a result, such individuals tend to adopt the personality traits of others (‘chameleon’ personality) as they fail to maintain their own identity. This goes beyond the feelings of self-doubt that typically arise during adolescence, making it chronic and bringing about serious consequences for a person with BPD.

According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), identity disturbance is described as “markedly and persistently unstable self-image or sense of self”. Based on this definition, it can be understood that although individuals without BPD also may experience identity disturbance occasionally, those with BPD lack a sense of self while losing their identity completely.

Indications of Identity Disturbance

The presence of identity disturbance can vary from person to person with BPD. Here are some common indications:

1. Feelings of emptiness

A typical issue among those with BPD is a feeling of void within themselves. Consequently, they look for something to get rid of the emptiness because of the sense of discomfort caused by this feeling.

2. Severe emotional reactions

Due to an unstable sense of self, individuals with BPD often express intense emotional reactions to any form of criticism. This is because they perceive these as attacks on how they view themselves.

3. Struggles in relationships

The incoherent self-identity often leads people experiencing BPD to have unstable relationships. They have low self-esteem and lack personal boundaries, making it challenging to form close ties with other individuals. Moreover, the feelings of emptiness are associated with a lack of support and meaning in their relationships.

4. Mental health issues

People with BPD struggling with identity disturbance may also face other mental health issues like anxiety and depression. These conditions would be aggravated further due to chronic stress or severe emotions.

Treatment Approaches and Coping Strategies for Identity Disturbance in BPD

Despite the challenges of overcoming identity disturbance in BPD, here are some methods and treatments that can assist individuals in restoring their self-identity:

1. Cognitive Behavioral Therapy (CBT)

CBT helps combat both thoughts and behaviours that contribute to an instability in self-identity. It can also help overcome any symptoms associated with other comorbid mental health issues such as anxiety and depression.

2. Dialectical Behavioral Therapy (DBT)

This is the most commonly used treatment method for BPD. DBT aims to assist individuals with BPD to control their intense emotions and unfavourable behaviours by introducing mindfulness as a technique. As a result, such individuals can gradually work towards building a stable sense of self.

3. Mentalisation-Based Treatment

This treatment method helps individuals with BPD to improve their interpersonal skills as well as to understand their and others’ thoughts and feelings.

4. Self-exploration activities

Engaging in activities like journaling can be useful to a great extent for those with BPD, as such activities will help them explore and accept various dimensions of themselves. Furthermore, they result in a better sense of self, increasing one’s self-esteem and self-confidence.

Conclusion

Identity disturbance is one of the main criteria in diagnosing BPD, and is a challenging issue connected with BPD that occurs due to many reasons. Hence, it is crucial to understand the impact of identity disturbance on people with BPD and help them navigate their self-identity through suitable treatment methods and self-exploration activities. Subsequently, this will allow them to develop a stronger self-image and improve their mental health and overall well-being.

Written by: Pansiluni Weerawansa

Photo by MEimage on iStock

“In many countries, as many as 1 in 5 new mothers experiences some type of perinatal mood and anxiety disorder (World Maternal Mental Health, 2024)”. 

Motherhood is often painted as a blissful journey where a woman feels complete and fulfilled. However, beneath the joyful family photographs of mothers brimming with happiness holding onto their infants, myriads of mothers’ struggle with their mental health. Conditions such as postpartum depression, anxiety, and even psychosis affect countless women worldwide. Yet, it remains a topic shrouded in stigma and misunderstanding. Addressing maternal mental health is not just about supporting mothers — it’s about healthy growth as families and nurturing a healthier society.

The transition into motherhood is profound and transformative, often accompanied by a wide array of vivid emotions. While joy and love are commonly experienced, many mothers also face anxiety, fear, and overwhelming stress. Maternal mental health issues can manifest in various forms:

• Postpartum Depression (PPD): Awareness of postpartum depression first arose in the late 1980s. Characterised by persistent sadness, fatigue, and loss of interest in activities, approximately 1 in 10 women will experience postpartum depression after giving birth, with some studies reporting 1 in 7 women (Carberg, 2024). Unlike the “baby blues” which typically resolve within two weeks, PPD can last for approximately 3–5 months and severely impact a mother’s ability to care for herself and her baby.

• Postpartum Anxiety: This condition involves excessive worries about the baby’s health, financial stability, their ability to be an effective mother, and other daily stressors, leading to insomnia, irritability, and physical symptoms like a rapid heartbeat. It can coexist with or occur independently of postpartum depression. Similarly, the sharp decrease in hormones after delivery can cause changes in mood or overreactions to stress. 

• Postpartum Psychosis: Though rare, this severe condition involves hallucinations, delusions, and extreme mood swings. It requires immediate medical attention as it poses risks to both the mother and her child.

• Birth Trauma and Post-Traumatic Stress Disorder (PTSD): Traumatic birth experiences can lead to PTSD, characterised by flashbacks, nightmares, and severe anxiety related to the birth process.  

Raising awareness about maternal mental health is crucial to breaking the stigma and ensuring that mothers receive the support they need. Here are some strategies to promote understanding and compassion:

• Public Campaigns: Nationwide campaigns, similar to those for breast cancer awareness, can educate the public about maternal mental health. Many individuals are wholly unaware and ignorant of maternal mental health issues. Using media platforms to share real stories can humanise the issue and encourage empathy.

• Healthcare Provider Training: Ensuring that healthcare professionals are trained to recognise and address maternal mental health issues is vital. It is estimated that nearly 50% of mothers with postpartum depression are not diagnosed by a health professional. Routine screening for postpartum depression and anxiety during prenatal and postnatal visits can help in early identification and intervention.

• Community Programs: Establishing support groups and community programs can provide mothers with a safe space to share their experiences and feelings. Peer support is invaluable in combating isolation and fostering a sense of community.

• Educational Workshops: Offering workshops and seminars for expectant and new parents can prepare them for the emotional challenges of parenthood. These programs should include information on recognising symptoms and seeking help.

Coping with Maternal Mental Health Issues as a mother

Dealing with maternal mental health challenges can be daunting, but several coping strategies can make a significant difference. 

• Seek Professional Help: Consulting a mental health professional is crucial. Therapists, counsellors, and psychiatrists can offer tailored support, whether through talk therapy, medication, or a combination of treatments.
• Build a Support Network: Surrounding oneself with supportive friends, family, and fellow mothers can provide emotional sustenance. Don’t hesitate to ask for help with childcare or household chores.
• Self-Care: Prioritising self-care is essential. This might include activities such as regular exercise, adequate sleep, healthy eating, and engaging in hobbies that bring joy and relaxation.
• Mindfulness and Relaxation Techniques: Practices such as yoga, meditation, and deep-breathing exercises can help manage stress and anxiety, promoting a sense of calm and well-being.
• Educate Yourself: Understanding the nature of your mental health condition can be empowering. Reading about maternal mental health and learning coping strategies can alleviate some of the fear and confusion associated with these challenges.

How can we support mothers? 

Helping mothers navigate their mental health struggles requires a collective effort from families, communities, and society as a whole. Here are some ways to offer support:

• Listen and Validate: Sometimes, the most powerful form of support is simply listening. Acknowledge their feelings without judgement and offer empathy and understanding.

• Offer Practical Help: Small acts of kindness, such as cooking a meal, babysitting, or running errands, can relieve some of the daily pressures mothers face.

• Encourage Professional Help: Gently encourage seeking professional support if needed. Offer to help them find a therapist or accompany them to appointments if they feel anxious about going alone.

• Create Safe Spaces: Foster environments where mothers feel safe to express their feelings without the fear of stigma or judgement. This can be within family circles, community groups, or online forums.

Addressing maternal mental health is crucial for generations. Supporting mothers promotes healthier families and resilient communities. Through collective action, awareness campaigns, and robust support systems, we can create a world where every mother feels valued and empowered to seek help without shame.

Open dialogues and prioritising maternal mental health policies break down stigma and silence. This shift ensures maternal mental health is acknowledged and treated with care. Investing in maternal mental health leads to stronger, connected families. By prioritising this issue, we honour motherhood and build a more understanding and inclusive world.

References

World Maternal Mental Health (2024) About World Maternal Mental Health Day.  https://wmmhday.postpartum.net/

Carberg J. (2024) Statistics on Postpartum Depression https://www.postpartumdepression.org/resources/statistics/

Written by: Sabeeha Azmi

Photo by ckybe on Freepik

Maternal Mental Health Awareness Month is observed each year during May and stands as a reminder for all about the often-overlooked challenges endured by mothers all around the world. With a society that frequently glorifies motherhood, the toll it can take on their emotional and overall well-being is all the while neglected. Therefore, this month serves as a crucial reminder of the importance of supporting maternal mental health and well-being. 

Motherhood is a multifaceted journey, marked by moments of joy and elation. But through this remarkable journey, mothers could also face stress and periods of adjustment. From the beginning of pregnancy to postpartum, mothers are constantly navigating a whirlwind of emotional and physical changes. Amidst the excitement and wonder of welcoming a new life into this world, many mothers wrestle with anxiety, worry, and other mental health conditions (Howard et al., 2014). 

When we analyse the statistics of maternal mental health, it underscores the urgency and importance of this area of well-being. The World Health Organization (WHO) reports that approximately 10% of pregnant women and 13% of women who have newly given birth experience a mental health condition and distress. Primarily of serious concern is experiencing depression (O’Hara & McCabe, 2013). It is essential to note, however, that these statistics likely underestimate the true scale and prevalence of maternal mental health struggles due to stigma around the topic and underreporting. 

One of the main objectives of Maternal Mental Health Awareness Month is to break the stigma that surrounds maternal mental health struggles. Society tends to perpetuate the myth and idea of the “perfect mother”, setting unrealistic and high standards that mothers are expected to live up to. These ideas might lead to and contribute to feelings of inadequacy and shame among mothers who are experiencing struggles and difficulties adjusting (Tachibana et al., 2020). By raising awareness, openly fostering conversations, and providing mothers with a platform and a safe and accepting space to share their experiences, this month encourages mothers to seek support and health without the fear of judgement. 

Furthermore, Maternal Mental Health Awareness Month serves as a great opportunity to highlight the resources that are available for mothers to access support for their well-being. From therapy, counselling, and support groups, to online forums and helplines, several avenues can be presented for mothers to get the support that they deserve. Through the promotion of awareness of these resources, individuals around mothers and communities together can better equip mothers with tools to prioritise their mental well-being. 

An important aspect of this month is that it encourages and acts as a reminder for healthcare providers to think about and give priority to maternal mental health in their practices (Selix et al., 2017). Routine screenings can be carried out for perinatal and postnatal mood, anxiety, and other related conditions. This can help identify at-risk mothers and connect them with the appropriate support and care that is needed (Waqas et al., 2022). By integrating mental health assessments into routine prenatal and postnatal/postpartum care, healthcare providers could play a vital role in early detection, intervention, and support (Selix et al., 2017). 

Additionally, Maternal Mental Health Awareness Month calls attention to factors beyond individual and clinical efforts. It brings light to the systemic factors that can contribute to disparities when it comes to maternal mental health. There are socioeconomic factors such as poverty and limited or lack of access to healthcare that can disproportionately impact communities, which could exacerbate maternal mental health challenges (Glazer & Howell, 2021). Advocacy during this month, therefore, also illustrates the need for policies that address and aim to bridge these disparities to ensure that there is equitable access to mental health support, care, and services for all mothers. 

In conclusion, Maternal Mental Health Awareness Month is a powerful reminder that motherhood comes with joys as well as struggles, and that seeking support is a sign of strength and resilience and not a weakness. Throughout this month, we should aim to foster understanding, empathy, support, and compassion, so that we can create communities and environments where mothers feel empowered and encouraged to prioritise and take care of their mental well-being. Together, by listening, by raising awareness, by breaking down stigma, we can build a future where every mother receives the support that they deserve, assuring and affirming that maternal mental health is a priority all year around. 

References: 

Glazer, K. B., & Howell, E. A. (2021). A way forward in the maternal mortality crisis: Addressing maternal health disparities and Mental Health. Archives of Women’s Mental Health, 24(5), 823–830. https://doi.org/10.1007/s00737-021-01161-0

Howard, L. M., Molyneaux, E., Dennis, C.-L., Rochat, T., Stein, A., & Milgrom, J. (2014). Non-psychotic mental disorders in the perinatal period. The Lancet, 384(9956), 1775–1788. https://doi.org/10.1016/s0140-6736(14)61276-9

Maternal Mental Health Month 2024 – Awareness Days events calendar 2024. Awareness Days. (2024, May 8). https://www.awarenessdays.com/awareness-days-calendar/maternal-mental-health-month-2024/#:~:text=Maternal%20Mental%20Health%20Month%20takes,to%20support%20mothers’%20mental%20health.

O’Hara, M. W., & McCabe, J. E. (2013). Postpartum depression: Current status and Future Directions. Annual Review of Clinical Psychology, 9(1), 379–407. https://doi.org/10.1146/annurev-clinpsy-050212-185612

Selix, N., Henshaw, E., Barrera, A., Botcheva, L., Huie, E., & Kaufman, G. (2017). Interdisciplinary collaboration in Maternal Mental Health. MCN: The American Journal of Maternal/Child Nursing, 42(4), 226–231. https://doi.org/10.1097/nmc.0000000000000343

Tachibana, Y., Koizumi, N., Mikami, M., Shikada, K., Yamashita, S., Shimizu, M., Machida, K., & Ito, H. (2020). An Integrated Community Mental Healthcare Program to reduce suicidal ideation and improve maternal mental health during the postnatal period: The findings from the Nagano Trial. BMC Psychiatry, 20(1). https://doi.org/10.1186/s12888-020-02765-z

U.S. Department of Health and Human Services. (n.d.). Perinatal depression. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/perinatal-depression

Waqas, A., Koukab, A., Meraj, H., Dua, T., Chowdhary, N., Fatima, B., & Rahman, A. (2022). Screening programs for common maternal mental health disorders among perinatal women: Report of the systematic review of evidence. BMC Psychiatry, 22(1). https://doi.org/10.1186/s12888-022-03694-9

World Health Organization. (n.d.). Maternal mental health. World Health Organization. https://www.who.int/teams/mental-health-and-substance-use/promotion-prevention/maternal-mental-health#:~:text=Virtually%20all%20women%20can%20develop,generally%20increase%20risks%20for%20specific

Written by: Thrishala Gunathunga

Photo by DisobeyArt on iStock

Being a mother is an amazing journey full of joy, laughter, and countless memorable moments. From the excitement of holding your newborn for the first time in your arms to many diaper changes, first words, and years of schooling, each of these phases shows how great the mother-child bond can be!

However, with all of the pleasures and responsibilities that come with being a mother and caring for a family, it is easy to lose connection with yourself.

Therefore, as we celebrate Mother’s Day on May 12, 2024, why not acknowledge the value of reconnecting with yourself during motherhood?

Here are some strategies on how to reconnect with yourself during motherhood:

1. Engage in self-care

All mothers should engage in self-care! Whether it’s reading your favourite book, practising yoga, mindfulness, or having a long hot shower, engaging in things that refresh you is important, even if it’s only for 15-20 minutes every day. You can also try journaling for 15 minutes every day to gain insight into your thoughts, feelings, and behaviours, and reconnect with your inner self.

2. Get back to your old passions

We all have passions that we forget about because of our rushed lifestyles, and this is especially true for mothers. Mothers focus on the needs of their families first and dedicate themselves to fulfilling their children’s dreams while neglecting their own. So, try to go back to your old passions – whether it’s dancing, singing, gardening, learning a new language, or anything else, find time for it at least once a week.

3. Draw some boundaries

It is acceptable to say no to additional commitments that may reduce your mental and physical energy. And, while it is okay to care for your children’s every need while they are very young, it is also important that they establish independence as early as possible so that they can carry out at least half of their given tasks. You may feel guilty at first for drawing some boundaries, but it is also good to not cater to the needs of your family members around the clock. It will then give you the necessary time to protect your overall well-being.

4. Bond with the community

Sometimes, as a mother with so many responsibilities, you will feel alone. One of the best things you can do is bond with the community, such as by joining a moms’ support group or an online community for moms that can be found on Facebook or Instagram. It will create a feeling of being related to, and remind you that you are not alone on this journey of motherhood. Not only that, you will also be able to share your lived experiences as a mother while gaining valuable insights from other mothers, particularly on how they navigated life’s challenges with effective coping techniques.

5. Ask for help from family and friends

When you need help, don’t be scared to ask for it from family and friends; it’s not a sign of weakness. We all become overloaded with various tasks in life, especially as mothers, therefore it is perfectly acceptable. So, make sure that you ask for the help of your partner, other family members, or friends so that you can relieve some of your duties and take some time for yourself.

6. Know that you won’t be perfect

Above all, let go of the idea that you have to be the perfect mother. This is because such thoughts can cause extra stress for yourself. Instead, accept yourself as you are, and work towards improving any shortcomings you may have. What is more important is to be attentive to your parenting strategies and to cherish those precious times with your children whenever possible.

Concluding thoughts…

Now you understand that motherhood is a new experience that can have an impact on one’s identity, particularly for first-time mothers. And while being selfless is great, it’s important to remember that connecting with yourself during motherhood isn’t selfish – it’s beneficial to both you and your child.

For example, taking time to care for yourself means you will be able to better manage the mental, emotional, and physical demands of motherhood while also being more attentive to your children’s needs. In this way, you can teach your children healthy coping mechanisms to manage the challenges that come their way. After all, children usually learn by observing others!

Furthermore, when children see their mothers valuing their own interests, they learn about the importance of self-worth. Therefore, they will understand that it is possible to go after what they love and connect with their inner self while also fulfilling their responsibilities.

So, let us embrace the exciting journey of motherhood by reconnecting with ourselves a little more and creating a balance between caring for our children – both on Mother’s Day and every day thereafter!

Written by: Zafra Aswar Ali

Photo by Khamkéo Vilaysing on Unsplash

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

Understanding Stress in Relationships

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

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

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

1. Breakdown in communication 

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

2. Reduced intimacy

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

3. Absence of emotional support

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

4. Rise in negative relationship patterns

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

5. Role strain

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

Some useful tips to manage stress in relationships

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

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

1. Practice active listening and express empathy

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

2. Use “I”or “We” statements

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

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

3. Set boundaries

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

4. Practice forgiveness

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

5. Seek support if necessary

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

Conclusion

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

Written by: Sabeeha Azmi

Photo by Micheile Henderson on Unsplash

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

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

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

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

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

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

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

References

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

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

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

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

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

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

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

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