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: 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: Pansiluni Weerawansa

Photo by the National Cancer Institute on Unsplash

Alcohol addiction is a complex and pervasive issue that not only affects the individual struggling with it, but also reverberates throughout their circle of loved ones. As those close to someone with alcohol addiction witness the gradual erosion of their physical and mental well-being, as well as the strain it places on relationships, they often find themselves grappling with their own emotions and uncertainties. In navigating this challenging terrain, it becomes crucial for loved ones to not only support the individual seeking recovery, but also priorities their own well-being. This article aims to explore the multifaceted impacts of alcohol addiction on loved ones, delve into the mental aspects involved, and offer guidance on fostering healing for both the individual and their support network.

The emotional rollercoaster induced by alcohol addiction is no picnic. Picture this: you’ve got this vivacious, beloved individual in your life, and out of the blue they’re caught in the web of addiction. Suddenly, you’re riding a wild wave of emotions – sadness, anger, guilt, helplessness – you name it, you’re feeling it. It’s like trying to navigate through a maze blindfolded. You’re there, trying to understand and support your loved one, but every twist and turn of their addiction leaves you feeling like you’re on shaky ground. And let’s not forget the constant anxiety and tension that comes with the territory. It’s like living in a perpetual state of waiting for the other shoe to drop. Dealing with alcohol addiction is a real emotional rollercoaster ride, and sometimes, you just want to get off.

Diving into the wild world of alcohol addiction – it’s not just a matter of personal choice or sheer willpower, but a tangled web of biological, psychological, and social influences. While we throw around terms like alcohol use disorder (AUD) in clinical settings, let’s remember it’s more than just a fancy label. It’s a real-life experience that shakes individuals and their loved ones to the core.

As an example, picture your vibrant, beloved friend or family member suddenly caught in the claws of addiction. It’s like watching a drama unfold right before your eyes. Emotions run wild – from heart-wrenching sadness to fiery anger; from guilt trips to feeling downright helpless. You’re on a rollercoaster ride of empathy and frustration as you try to support them through it all. And let’s not forget the unsettled suspense of not knowing what’s going to happen next. The unpredictability and instability of alcohol addiction keep everyone on edge, adding layers of anxiety and tension to relationships.

Alcohol addiction throws a wrench into the gears of family dynamics and social connections. Suddenly, you’re dealing with breakdowns in communication, heated arguments, and heartbreaking betrayals. Trust flies out the window, leaving everyone feeling isolated and disconnected. It’s like trying to navigate a stormy sea without a compass, not knowing which way to turn or how to offer support without making things worse.

In the midst of the storm, however, there’s a glimmer of hope shining through the clouds. Loved ones, far from being mere bystanders in this tumultuous saga, possess the potential to emerge as silent heroes, guiding the individual through the shadowy forest of addiction. It’s a journey that begins with setting firm ground rules –  boundaries designed not only to safeguard your own well-being, but also to gently steer the individual grappling with addiction towards a path of accountability and recovery.

Honest and open conversation can go a long way. They’re not just dialogue; they’re transformative tools capable of creating a sanctuary for healing and growth. By combining empathy and understanding with clear, unwavering boundaries, you establish a safe space where both you and your loved one can navigate the complexities of addiction with courage and resilience.

Yet, supporting someone through addiction isn’t a solo expedition. Just as a tree relies on its roots for strength, loved ones must prioritise their own self-care to weather the storm. Whether it’s seeking solace in therapy sessions, finding camaraderie in support groups, or indulging in soul-soothing activities like yoga or painting, self-care becomes the anchor that keeps you grounded amidst the turbulence. After all, nurturing your own well-being isn’t selfish–  it’s essential for maintaining the strength and resilience needed to support your loved one through their journey to recovery.

Recovery isn’t a straight line. There are bound to be twists, turns, and maybe even a few detours along the way. But instead of seeing relapse as a defeat, see it as a temporary setback on the road to long-term sobriety. With unwavering love and support, both individuals and their loved ones can weather the storm and emerge stronger on the other side.

Written by: Thrishala Gunathunga

Photo by Canva Create Studio

Did you know that alcohol is one of the most extensively used addictive substances in the world? Its availability and acceptance within society are what lead to its widespread use, with many people using alcohol to relax and cope with various stressors. However, it’s important to remember that excessive alcohol use can negatively impact one’s mental health.

How Does Alcohol Use Impact Mental Health?

Alcohol use can negatively impact mental health in various ways, ranging from short-term effects to long-term consequences.

1. Depression and anxiety

Alcohol can indeed make people feel relaxed and euphoric. However, these feelings are temporary and can interfere with neurotransmitter balance in the brain over time. This means that if you already have anxiety or depression, you are more likely to trigger or intensify your symptoms with the use of alcohol. Previous research has also found that greater levels of depression symptoms are connected with earlier alcohol use, more frequent drinking, and intoxication in both Norwegian secondary school girls and boys (Johannessen et al., 2017).

2. Cognitive impairments

Contrary to popular belief, alcohol is a central nervous system depressant, which means that it decreases cognitive functioning. Therefore, even moderate amounts of alcohol can cause cognitive impairments. Long-term and excessive use of alcohol can cause structural and functional brain damage, resulting in alcohol-related dementia (ARD). Cognitive impairments are most commonly found in visuospatial functioning, memory, and executive tasks, with the possibility of some recovery if abstinence is continued (Sachdeva et al. 2016).

3. Sleep problems

Alcohol may help people fall asleep faster, but it also interferes with the sleep cycle, resulting in irregular sleep patterns. Therefore, a variety of behavioural challenges, including sleep problems are reported in 35%–91% of patients presenting with long-term alcohol use. The most common sleep problems related to alcohol use are difficulty falling asleep, decreased sleep quality, and daytime sleepiness. These sleep problems also remain throughout alcohol withdrawal, but have been reported to disappear with continuous abstinence (Martindale et al., 2017).

4. Aggressive behaviours

We are all familiar with how drinking alcohol impairs judgement and reduces inhibitions. This can then result in both verbal and physical aggression. However, it is important to understand that not everyone who uses alcohol becomes aggressive, and the degree to which alcohol enhances aggression varies depending on genetics, personality factors, prior experiences, and environmental conditions. However, alcohol use can be harmful to society, since evidence suggests that higher rates of alcohol use are associated with higher rates of homicide and violent crime (Fritz et al., 2023).

5. Risk of suicidal ideation and behaviors

Alcohol use is closely connected to an increased risk of suicidal ideation and behaviour. More specifically, alcohol’s depressive effects combined with impaired judgment and impulse control can lead to self-harm or suicidal behaviours. Furthermore, long-term alcohol intoxication can increase maladaptive coping strategies and impair self-regulation in those who are predisposed to risk-taking behaviour, raising the risk of suicide (Rizk et al., 2021).

What are the Strategies for Reducing Alcohol Use?

Reducing the use of alcohol is a difficult but attainable goal when different strategies and support systems are put in place, as explained below.

1. Setting clear and realistic goals for alcohol use is important. Whether it’s reducing the number of drinks per week or completely avoiding drinking alcohol, having a particular goal can increase your determination.

2. Keeping track of alcohol use can help people become more mindful of their drinking habits. Keeping a journal or recording the number of drinks taken in a smartphone app, along with the triggers of drinking alcohol, can provide useful insights and help you detect patterns in your drinking behaviour.

3. Minimising access to alcohol, such as not having it at home, or avoiding situations where alcohol is readily available, can help reduce the desire to drink.

4. It is important to identify other strategies for coping with stress, anxiety, and other difficulties rather than turning to alcohol. At times like this, you can try things like exercise, meditation, creative hobbies, or spending time with supportive friends and family.

5. Don’t forget to celebrate achievements and progress towards reducing alcohol use, no matter how little, because it can enhance your motivation and self-esteem to keep working towards your goals.

6. If you feel like you cannot reduce your alcohol use by yourself, it is always better to seek professional help from a therapist, counsellor, or support group.

In conclusion, alcohol use can have a significant impact on mental health, affecting mood, cognition, sleep, and relationships. By adopting healthy strategies into your daily routine, you can take active steps to reduce alcohol use and promote general well-being. It’s also important to remember that making changes takes time, patience, and effort, and seeking help from professionals and loved ones can make the road to abstinence easier and more rewarding.

References

Fritz, M., Soravia, S. M., Dudeck, M., Malli, L., & Fakhoury, M. (2023). Neurobiology of Aggression-Review of Recent Findings and Relationship with Alcohol and Trauma. Biology, 12(3), 469. https://doi.org/10.3390/biology12030469

Johannessen, E. L., Andersson, H. W., Bjørngaard, J. H., & Pape, K. (2017). Anxiety and depression symptoms and alcohol use among adolescents – a cross-sectional study of Norwegian secondary school students. BMC Public Health, 17(1), 494. https://doi.org/10.1186/s12889-017-4389-2

Martindale, S. L., Hurley, R. A., & Taber, K. H. (2017). Chronic Alcohol Use and Sleep Homeostasis: Risk Factors and Neuroimaging of Recovery. The Journal of Neuropsychiatry and Clinical Neurosciences, 29(1), A6–A5. https://doi.org/10.1176/appi.neuropsych.16110307

Rizk, M. M., Herzog, S., Dugad, S., & Stanley, B. (2021). Suicide Risk and Addiction: The Impact of Alcohol and Opioid Use Disorders. Current Addiction Reports, 8(2), 194–207. https://doi.org/10.1007/s40429-021-00361-z

Sachdeva, A., Chandra, M., Choudhary, M., Dayal, P., & Anand, K. S. (2016). Alcohol-Related Dementia and Neurocognitive Impairment: A Review Study. International Journal of High-Risk Behaviours & Addiction, 5(3), e27976. https://doi.org/10.5812/ijhrba.27976

Written by: Pansiluni Weerawansa

Photo by Berru Doğa Nas on Canva

International Women’s Day (IWD) is a global day celebrating the social, economic, cultural, and political achievements of women. The day also marks a call to action for accelerating gender parity. Significant activity is witnessed worldwide as groups come together to celebrate women’s achievements or rally for women’s equality. 

Women’s Day transcends mere observance; it stands as a powerful testament to the indomitable spirit, resilience, and countless contributions of women across the globe. Beyond its designation on the calendar, this day serves as a poignant reminder of the multifaceted nature of womanhood. It prompts us to dive deeper into its essence, exploring the array of unique perspectives and stories that define the female experience.

In navigating the complications of life, women encompass a multitude of identities shaped by factors such as race, ethnicity, socioeconomic status, and sexual orientation. These are their journeys, imbuing them with distinct challenges, triumphs, and perspectives. This Women’s Day, it is crucial to amplify the voices of women, recognising their resilience in the face of adversity, celebrating their victories, and acknowledging the profound richness they contribute to our collective narrative. By uplifting women, not only do we acknowledge the depth of their experiences but also affirm their significant worth and dignity. Their stories serve as a testament to the resilience of the human spirit and remind us of the importance of inclusivity and solidarity in our ongoing pursuit of equality and justice.

Women’s Day serves not only as a platform for breaking stereotypes and challenging societal norms but also as a crucial opportunity to address the intersection of mental health within the context of womanhood. As we celebrate the women who defy convention and reshape societal expectations, it’s imperative to recognise the profound impact that mental health can have on their journeys. For far too long, women have faced stigma and discrimination surrounding mental health issues, often being silenced or overlooked. Being labelled as ‘weak’ or ‘over-sensitive’ when expressing emotions is off-putting for many women, who then suppress their emotions out of apprehension. The reality is that women experience mental health challenges at alarming rates, influenced by a myriad of factors including societal pressures, gender-based violence, and systemic inequalities.

It is essential to recognize the significant progress that has been achieved globally. Women have shattered barriers, challenged norms, and paved the way for gender equality in various spheres of life. Their contributions have propelled advancements in fields ranging from science and technology to politics and the arts, reshaping societies and inspiring generations to come.

However, despite these remarkable advancements, the journey towards gender equality remains unfinished. Across the globe, women continue to face systemic barriers and entrenched discrimination that hinder their full participation and contribution to society. From disparities in education and employment opportunities to unequal access to healthcare and political representation, the challenges confronting women are multifaceted and complex. In commemorating International Women’s Day, it is vital to not only celebrate the achievements of remarkable women but also to advocate for tangible change and commit to dismantling the systemic barriers that impede progress towards gender equality. By amplifying women’s voices, advocating for inclusive policies, and fostering environments that empower women to thrive, we can collectively strive towards a more just, equitable, and inclusive world for all.

This Women’s Day let’s shine a light on the courageous women who navigate mental health struggles with resilience and grace. Whether it’s the female entrepreneur or a stay-at-home mom grappling with depression while redefining notions of strength, their stories remind us of the importance of de-stigmatising mental illness and fostering a culture of empathy and support. Let’s use this day to amplify their voices, advocate for accessible mental health resources, and work towards creating a world where all women can thrive holistically, embracing their true selves without fear or shame.

Written by: Sabeeha Azmi

The beginning of the year marked a refreshing start for health enthusiasts and wellness seekers as they gathered at the annual holistic Wellness Fair hosted by Kalyana Sri Lanka, held on 20th January. RESET 2024 was designed to promote a holistic approach to well-being, featuring a diverse array of engaging sessions, sharing circles, workshops, activities, speakers, and exhibitors catering to the mind, body, and spirit. 

RESET 2024 centered on 5 main themes for inner well-being: Replenish, Reinforce, Relate, Reclaim & Reinvent based on the concept of ‘Maslow’s Hierarchy of Needs’ which explores the foundational elements of human well-being: ‘physiological,’ ‘safety & security,’ ‘love & belonging,’ ‘self-esteem,’ and ‘self-actualization respectively. Kalyana curated unique, engaging and transformative sessions addressing each of these 5 themes. 

Attendees could select from a diverse range of wellness practices and therapies to replenish, de-stress, reflect, heal, and deepen their connection with themselves. From practices rooted in tradition like yoga to sleep hygiene, lifestyle medicine, parenting and relationship workshops, art and dance therapy, trauma recovery, conscious connection, sharing circles, free counselling, and dance fitness; there was something for everyone. 

The day unfolded with excitement and anticipation, drawing individuals from diverse backgrounds, all united by a shared interest in holistic well-being. Upon entering the venue, one was greeted by a sense of tranquillity, a calm and soothing ambiance enveloping the atmosphere. The air was filled with soft notes of gentle music and the subtle aroma of essential oils and sweet-scented candles lingered in every corner, to promote relaxation and set the stage for a day dedicated to holistic well-being.  

RESET 2024 featured 22 wellness practitioners and was attended by over 200 individuals, with over 300 session tickets sold, highlighting a growing interest in our inner well-being and holistic wellness. Families, friends, and individuals took part in sessions together, browsed local wellness and food vendor stalls, joined in the drum circle and dance fitness session. The inclusive nature of the event created a space where people of all ages and walks of life came together.

Kalyana RESET 2024 was much more than a wellness fair; it offered a platform for individuals seeking healing and transformation for their mind, body, and soul, and served as a reminder that investing in one’s holistic well-being is an ongoing journey and one worth taking. Attendees left the event with knowledge, practical tools, and a renewed sense of inspiration to embark on their wellness journeys. As the interest in holistic health continues to grow, events like these play a crucial role in fostering a comprehensive approach to wellness in our communities. 

Kalyana would like to extend our heartfelt gratitude to those who played a crucial role in making RESET 2024 happen. A shout out to our sponsors: Platinum Sponsors: Union Assurance, Informatics Institute of Technology (IIT), Mahesh and Shaila Amalean and Silver Sponsors: Sanjay Kulatunga and Sathya Yoga & Wellness. Thank you for being the driving force behind our successful Holistic Wellness Fair. Your support has made a difference in the lives of many, and we are truly grateful.

Kalyana would also like to thank the event partners for their invaluable support and commitment to holistic well-being which has left a lasting impact on all those who attended. Media Partner: Pulse, Event Partner: The Inner Reset, Mobility Partner: PickMe, Digital Partner: Echt Social and Radio Partner: Lite 87.8 FM.

For all those touched and inspired by their experience at RESET 2024, you are encouraged to sign up for future sessions with the wonderful practitioners by following Kalyana on Instagram @kalyanaslorg. 

Visit Kalyana’s official website at www.kalyanasl.org and take a look at our Event Calendar that highlights details about all the upcoming wellness events and workshops both in Sri Lanka and globally, and how you can sign up for them.