Tag: mental health awareness

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Functional Depression in an Awakened Person

Depression and its many forms.

Introduction

There is a particular kind of suffering that arrives not in darkness, but in the full light of awareness. It does not announce itself with dramatic collapse or obvious despair. Instead, it moves quietly, a weight in your chest, present at every meal, every conversation, every moment of beauty that the awakened soul still manages to receive.

Functional depression in an awakened person is perhaps one of the most paradoxical forms of human pain. To be truly awake is to feel everything more fully, to see the world with fewer protective filters, to perceive what lies in between. Still, feeling deeply does not grant immunity from sorrow. Sometimes it is this very openness, this heightened sensitivity to existence, that lends itself to depression.

The awakened person rises each morning, tends to their work with care, sits with their practice, finds real gratitude in the color of light through a window, and yet still carries, beneath it all, a quiet ache that no amount of presence seems to fully dissolve. This is not failure, it is not a sign that the journey has been lost, nor is it the soul asking to be held with the same compassion one so freely offers to the world.

The Courage of Continuing

There is a quiet bravery in a person who knows the nature of impermanence, who has touched the depths of their own being, and still gets up, still makes the tea, still listens. Not because the heaviness has lifted, but because they have learned, slowly and without fanfare, that showing up is the practice, and that love, even when offered from a weary heart, is never wasted.

Stillness Is Not Always Peace

We often mistake the quiet person in the room for the contented one. However, sometimes stillness does not lead to peace. It is the discipline of someone who has learned to hold their storm with grace. The awakened one who moves through their days with gentleness and presence may simply be someone who has chosen, again and again, to let their sorrow move through them without sweeping others away in its current. Depression has many forms. We must remain open to them, but most often it is quiet in nature.

The Loneliness of Seeing Clearly

There is a particular loneliness that comes with awareness. When you have journeyed inward far enough, you sometimes find it difficult to speak of what you have seen, perhaps because the words are not there, or more likely because the territory itself is so vast that reducing it to conversation feels like a kind of betrayal.

In this way, the awakened soul smiles across the table, genuinely present, genuinely caring, while somewhere beneath the surface, a part of them quietly wonders if anyone will ever truly meet them there, in that deep and wordless place where they most fully live.

Conclusion

Perhaps the greatest teaching of functional depression in an awakened person is that wholeness was never meant to mean the absence of pain. It means the capacity to carry both the beauty and the burden, without letting either one define the whole. The awakened soul who has walked through their own quiet darkness and still chosen tenderness, still chosen presence, still chosen love, is not broken. It is not despite what they carry, but because of how gently, how bravely, how gracefully they have learned to carry it.

References

Brach, T. (2003). Radical acceptance: Embracing your life with the heart of a Buddha. Bantam Books.

Degerman, D., & Sul, J. R. (2025). Lost in speech: depressive rumination and the dynamics of inner silence. Inquiry, 1–24. https://doi.org/10.1080/0020174X.2025.2587214

Hollis, J. (2005). Finding meaning in the second half of life: How to finally, really grow up. Gotham Books.

Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041-1056. https://doi.org/10.1016/j.cpr.2011.04.006

Nepo, M. (2012). Seven thousand ways to listen: Staying close to what is sacred. Atria Books.

Nhat Hanh, T. (1991). Peace is every step: The path of mindfulness in everyday life. Bantam Books.

Sofocleous, A. (2025). Depression and Mindfulness: Reclaiming the Past, Present, and Future. Journal of Humanistic Psychology, 65(2), 328-350. https://doi.org/10.1177/00221678231197870

Sul, J. R. (2025). The structure of silence in depression. Synthese, 205(77). https://doi.org/10.1007/s11229-025-04933-8

Tolle, E. (2004). The power of now: A guide to spiritual enlightenment. New World Library.

Author Bio

Ian Herbert is no great expert when it comes to medical science or mental health awareness, but he is an avid researcher, philanthropist, and humane person who seeks to share more deeply the mental joys and struggles that come with our age.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Everyday Challenges of Body Dysmorphia

Body dysmorphia is more than a distorted view of appearance.

Introduction

Body dysmorphia is a psychological condition in which a person becomes preoccupied with perceived flaws in their appearance, even when others see none or far less. Personally, I struggled with seeing myself as flawed, believing I was unattractive or overweight despite evidence to the contrary. This disconnect shaped not only my self-image but also my broader understanding of mental well-being.

At around 15, I became fixated on my appearance. Puberty brought acne, and although my weight was normal, I constantly compared myself to others who seemed effortlessly beautiful. Family expectations to be tall, thin, and blonde only intensified this dissatisfaction. This led me to extreme dieting. At times, eating just one apple a day, yet even as I lost weight, my perception of being “fat” persisted. The turning point came when I discovered energy healing. Through extensive sessions, I began to unravel these mental blockages. I was so inspired that I trained to become a certified healer myself. Today, I am not only fully healthy and at peace with my body, but also deeply committed to helping others free themselves from similar harmful perceptions.

From Self-Doubt to Empowerment: Turning My Healing Journey into a Mission to Help Others

What began as a struggle with self-image evolved into a profound transformation. Through energy healing, I not only shed distorted beliefs about my body but also uncovered a deeper calling. I realized that the same tools that liberated me could empower others. Helping people dismantle their mental barriers is now more than a goal. It is a mission.

My journey from self-doubt to empowerment crystallized during one pivotal healing session. For the first time, I saw myself not through a distorted lens, but with compassion and acceptance. This breakthrough inspired me to help others experience the same shift. As I worked with individuals trapped in their own mental barriers, I observed how guiding them toward inner balance created ripple effects in their confidence and overall life satisfaction. Each transformation reinforced my mission: to empower others to break free from self-limiting beliefs, just as I did.

Reclaiming Self-Worth Beyond Appearance

For a long time, my sense of self-worth was tightly bound to how I looked. Every perceived flaw felt like a reflection of my value, and no amount of weight loss or external change could quiet that inner criticism. I came to understand that body dysmorphia is not truly about appearance. It is about the relationship we have with ourselves. It distorts not only how we see our bodies but also how we measure our worth.

The healing process required a shift inward. Through energy healing, I began to understand that self-worth is not something to be earned through physical perfection, but something that exists independently of it. I learned to separate who I am from how I look and to reconnect with qualities that had long been overshadowed: my resilience, sensitivity, and capacity to grow and help others.

Reclaiming self-worth was not an overnight transformation but a gradual rebuilding of trust within myself. It meant challenging old beliefs, releasing comparison, and choosing compassion over criticism. Today, I no longer see my body as something to fix, but as something to respect and care for. This shift has allowed me to feel grounded, confident, and aligned with who I truly am.

More importantly, this journey has given me a sense of purpose. I now strive to help others recognize that their value is not defined by their reflection in the mirror, but by the depth of who they are. When we reclaim our self-worth beyond appearance, we do not just heal, we transform.

The Gap Between Perception and Reality

One of the most challenging aspects of body dysmorphia is the invisible gap it creates between perception and reality. What I saw in the mirror was not an accurate reflection of my body, but a version shaped by insecurity, comparison, and internalized expectations. While others saw someone completely normal, even slim, I remained convinced that I was flawed. This disconnect was not only confusing but deeply distressing, as it made it difficult to trust my own mind.

Over time, I came to understand that perception is not always the truth. It is filtered through our experiences, beliefs, and emotions. In my case, early comparisons, societal standards, and subtle pressures had constructed a distorted lens through which I viewed myself. That lens became so familiar that I accepted it as reality without questioning its validity.

Recognizing this gap was a turning point. It allowed me to step back and ask a powerful question: What if what I see is not the truth? This simple shift opened the door to healing. Through inner work and energy healing practices, I began to challenge those perceptions, gradually separating fact from feeling. I learned that just because something feels real does not mean it is accurate.

Bridging this gap required patience and consistency. It meant learning to rely less on automatic thoughts and more on grounded awareness. Over time, I began to see myself more clearly, not perfectly, but more truthfully. The distorted image gradually lost its power, replaced by a more balanced and compassionate perspective.

Understanding the gap between perception and reality is essential not only for healing body dysmorphia but also for improving overall mental well-being. It reminds us that our minds can sometimes mislead us, and that clarity comes from questioning, not blindly accepting, our inner narratives. When we realign perception with reality, we regain control over how we see ourselves and, ultimately, how we live our lives.

Conclusion

Body dysmorphia is more than a distorted view of appearance. It is a deeply rooted disconnect between how we see ourselves and who we truly are. Through my journey, I experienced firsthand the weight of that distortion, shaped by comparison, societal expectations, and relentless self-criticism. Yet within that struggle, I also discovered the possibility for transformation.

By recognizing the gap between perception and reality, replacing criticism with compassion, and reclaiming my self-worth beyond appearance, I was able to rebuild a healthier relationship with myself. Healing was not about changing how I looked, but about changing how I thought, felt, and spoke to myself. It was a process of unlearning, releasing, and rediscovering.

Today, this journey extends beyond me. It has become a purpose. I aim to help others navigate their internal struggles and realize that they are not defined by distorted perceptions or unrealistic standards. True healing begins when we turn inward, challenge the narratives we have accepted, and choose to see ourselves with clarity and kindness.

Ultimately, the most powerful transformation is not physical. It is the moment we finally see ourselves as we truly are and accept that we have always been enough.

I chose to speak about body dysmorphia because it has been a deeply personal and defining part of my journey. For years, this distorted perception influenced many of my decisions, often leading me down paths that were not aligned with my well-being or true potential. The constant dissatisfaction with my appearance affected my confidence, my choices, and the way I showed up in life. Looking back, I recognize that if I had not struggled with this issue, some aspects of my life might have unfolded differently, perhaps with more ease, clarity, and self-assurance. However, acknowledging this also deepens my understanding of its impact and reinforces my commitment to healing, not only for myself, but also to help others avoid losing years to the same internal struggle.

References

Caponnetto, P., Maglia, M., & Polosa, R. (2024). Body dysmorphic disorder and psychotherapeutic interventions. Frontiers in Psychology, 15, Article 11176052. https://doi.org/10.52965/001c.117649

Mufaddel, A., Osman, O. T., Almugaddam, F., & Jafferany, M. (2013). A review of body dysmorphic disorder and its presentation in different clinical settings. Primary Care Companion for CNS Disorders, 15(4). https://doi.org/10.4088/PCC.12r01464

Nicewicz, H. R., Torrico, T. J., & Boutrouille, J. F. (2024). Body dysmorphic disorder. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK555901/

Phillips, K. A. (2021). Body dysmorphic disorder: Clinical overview and treatment considerations. Psychiatric Clinics of North America, 44(1), 1–13. https://doi.org/10.1176/appi.focus.20210012

Singh, A. R., & Veale, D. (2019). Understanding and treating body dysmorphic disorder. Indian Journal of Psychiatry, 61(1), S131–S135. https://doi.org/10.4103/psychiatry.IndianJPsychiatry_528_18

Author Bio

Najat Khadam holds a Bachelor’s degree in Media and Communications and an MBA in Luxury Media and Communications. She is a certified energy healer with a strong interest in mental well-being and personal transformation. Fluent in Arabic, French, and English, and proficient in Spanish, she combines communication expertise with holistic practices. Her work focuses on helping individuals reconnect with themselves and build healthier relationships with their self-image.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Coping with Schizophrenia: A Grueling Illness

Schizophrenia does not only exist in the mind, the body tells its story as well, through eating habits and self-harm tendencies.

Introduction

I used to think the mind was the safest place I had, quiet, private, dependable, and safe. A space where thoughts made sense and the world outside could be processed, understood, and stored away. I never imagined that the very place I trusted the most would one day become unfamiliar, unpredictable, and frightening.

Schizophrenia did not arrive loudly in my life. It crept in quietly, through small changes I could not explain, thoughts that felt slightly out of place, and moments where reality did not feel as solid as it once did. At first, I brushed it off as stress, exhaustion, or simply a phase. But slowly, the lines between what was real and what my mind was creating began to blur.

This illness is grueling, not because it is always visible, but because of how invisible it can be to everyone else. On the outside, I could appear calm, functional, and present. On the inside, my thoughts could be chaotic, confusing, and overwhelming. Simple tasks became battles. Conversations required immense effort. Trusting my own perceptions became a daily challenge.

Schizophrenia is not what it seems in mainstream media. It is not all loud, blaring noises and voices you cannot ignore. It presents itself in a more sinister way, creeping up when you are not looking, when you are not paying attention.

The illness does not only exist in the mind, the body tells its story as well, through eating habits and self-harm tendencies. The body reflects how the internal experience begins to shape reality when living with this condition.

Social circles become daunting when surrounded by the uncertainties the mind creates every day. Walls begin to tell tales that transcend what can be considered normal. Friends become more distant, like a hand stretched out in the darkness, always seeming so near, yet never close enough.

The Struggles in the Mirror

The mirror became a place of quiet confrontation. I would stand before it and search for familiarity in my own reflection, hoping to recognize the person looking back at me. Some days, the face in the mirror felt like mine. Other days, it felt distant, as if I were observing a stranger wearing my features. This unsettling disconnect made me question not only how I looked, but who I was becoming.

Schizophrenia distorted more than my thoughts, it distorted my sense of identity. I began to doubt my expressions, my emotions, and even the authenticity of my reactions. I would study my reflection, wondering whether my eyes revealed the chaos I felt inside or hid it too well. There was a constant fear that others could see something I could not, that they could detect the disorder behind my composed exterior.

Simple routines like grooming, dressing, or preparing for the day became emotionally heavy. I was not just getting ready to face the world, I was trying to assemble a version of myself that felt stable enough to be seen. The mirror forced me to confront the gap between how I felt internally and how I appeared externally. Maintaining that balance was exhausting.

Sometimes, I avoided the mirror altogether. It was easier not to face the questions it raised. However, even in avoidance, the struggle remained, because the real battle was not with my reflection, but with the shifting perception of myself that schizophrenia created, where certainty about who I was could change from one moment to the next.

The Stillness in My Eyes

People often commented that I looked calm, quiet, and composed. They saw stillness in my eyes and mistook it for peace. What they could not see was that this stillness was not serenity, it was survival. It was the effort of holding everything inside, of keeping the storm in my mind from spilling into the world around me.

There were moments when my thoughts moved too quickly, too loudly, crowding my head with noise I could not silence. In response, my body learned to become very still. My expressions softened, my gaze steadied, and I appeared distant. That distance was not indifference, it was a shield, a way of coping when my inner world became overwhelming.

The stillness in my eyes was also a sign of disconnection. I would find myself staring, not because I had nothing to say, but because I was trying to process what was real and what was not. Conversations would continue around me while I struggled to anchor myself to the present moment. My eyes seemed fixed, but my mind was searching for clarity.

Sounds of Colours

There were moments when my senses no longer stayed in their proper places. Colours did not remain silent, and sounds did not remain invisible. A passing noise could feel bright, almost blinding, while certain colours seemed to hum with an intensity I could not ignore. The world around me became layered with sensations that overlapped and tangled together, making it difficult to separate what I was seeing from what I was hearing.

A simple environment could become overwhelming. The faint buzz of a light might feel loud and sharp, as if it carried a colour of its own. The rustle of leaves could seem vivid and intrusive, demanding my attention in ways I could not explain. It was as though my mind translated ordinary stimuli into something far more complex, far more intense than it should have been.

How do you explain that a sound feels bright, or that a colour seems to echo?

The words never felt adequate, and the fear of sounding irrational often kept me silent. So I carried these sensations quietly, navigating a world that felt distorted in ways only I could perceive.

Living with schizophrenia has been a journey through confusion, fear, and deep introspection. It has altered how I see myself, how I experience the world, and how I understand reality. From the uneasy reflection in the mirror, to the quiet stillness in my eyes, to the overwhelming blending of my senses, this illness has touched every part of my daily life in ways that are often invisible to others.

Yet within these struggles, I have come to know a different kind of strength. I have learned to be patient with myself on days when my mind feels uncertain. I have learned resilience when reality feels distorted. Most importantly, I have learned that even in the midst of this grueling illness, I am still present, still aware, and still capable of finding moments of clarity and meaning.

Conclusion

Schizophrenia does not define who I am, but it has shaped my journey in profound ways. My story is not only about the weight of the illness, but about endurance, understanding, and the quiet determination to keep moving forward despite it.

I have lived experience with this topic. It was only a few years ago that I was diagnosed with schizophrenia and began taking medication to manage it. I am currently 25 years old and have experienced a great deal in relation to this condition.

References

Bortolon, C., Capdevielle, D., Altman, R., Macgregor, A., Attal, J., & Raffard, S. (2017). Mirror self-face perception in individuals with schizophrenia: Feelings of strangeness associated with one’s own image. Psychiatry Research, 253, 205–210. https://doi.org/10.1016/j.psychres.2017.03.055

Feyaerts, J., & Sass, L. (2024). Self-disorder in schizophrenia: A revised view, 1, comprehensive review, dualities of self and world experience. Schizophrenia Bulletin, 50(2), 460–471. https://doi.org/10.1093/schbul/sbad169

Peralta, V., & Cuesta, M. J. (1994). Subjective experiences in schizophrenia: A critical review. Comprehensive Psychiatry, 35(3), 198–204. https://doi.org/10.1016/0010-440x(94)90192-9

Sandsten, K. E., Nordgaard, J., Kjaer, T. W., Gallese, V., Ardizzi, M., Ferroni, F., Petersen, J., & Parnas, J. (2020). Altered self-recognition in patients with schizophrenia. Schizophrenia Research, 218, 116–123. https://doi.org/10.1016/j.schres.2020.01.022

Weilnhammer, V., Röd, L., Eckert, A.-L., Stuke, H., Heinz, A., & Sterzer, P. (2020). Psychotic experiences in schizophrenia and sensitivity to sensory evidence. Schizophrenia Bulletin, 46(4), 927–936. https://doi.org/10.1093/schbul/sbaa003

Author Bio

Aishath Layaan Shahid is a 25-year-old undergraduate student studying at UCSI University in Kuala Lumpur, Malaysia. She studies Forensic Science and has acquired many skills through this program, including leadership and people skills. She has lived experience in multiple mental health struggles and wishes to openly talk about them and raise awareness about the topics that come from them. Regardless, she has many hobbies such as reading and artistic expression, along with watching movies with her friends and eating new foods. She has learned that in life, many different situations can bring you down underneath the splashing waves, but it can never truly make you broken, even though you may feel that way from time to time. 

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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How to Recover from a Traumatic Job?

Recovery also means being open to new possibilities and shifting your mindset from “I am hurt” to “What hurt me will not keep me down.”

Introduction

We have all experienced stressful work environments that not only drain us but also make us question whether we are in the right field. I had the unfortunate experience of working for two years in a job that caused significant mental stress, to the point where I felt I had lost myself.

I was offered a position at a company I was genuinely excited to join. Things started off well. We had an excellent orientation, and everyone seemed friendly. As I settled in and began learning, I realized I was in the “honeymoon phase” of my career. I barely had a personal life, let alone a social one, and things eventually escalated to the point where I experienced a mental breakdown. When I had two stress-induced seizures at work, I knew it was time to leave. I had to accept that my job was not worth my health because how could I continue working if I was not well?

Confronting What You Are Feeling

The first step in my recovery was confronting my feelings. Many of us struggle with this, but anything worth doing rarely comes easily. I sat down alone and began writing a list of what I was feeling, identifying the key factors behind those emotions. This helped me understand where my pain came from and later guided me in overcoming the feeling of burnout.

Find Activities That Relax You

When working full-time, it is easy to forget the things you enjoy. Most of my weeks were spent going to work and coming home to sleep, seven days a week. To change this, I began making time for activities I enjoy. These included reading, getting massages, and journaling.

Journaling was the most helpful, as it felt like speaking to a therapist who already understood me. I also sought professional therapy, because sometimes you cannot do it alone. Talking to someone who has your best interests in mind can help you gain deeper self-awareness. My favourite activity was painting. It became a powerful way to express feelings I could not put into words.

Take Time to Meditate and Reflect

Everyone heals differently. One of the most important steps is taking time each day to meditate and reflect on what you are dealing with internally, and then learning to let it go. This also means being open to new possibilities and shifting your mindset from “I am hurt” to “What hurt me will not keep me down.”

Prayer worked best for me, but we all have our own belief systems. It is important to choose methods of meditation and reflection that align with what works best for you.

Conclusion

I was fortunate that after leaving my job, I secured an internship that gave me the flexibility to heal. My supervisors were understanding, which made a significant difference. I dedicated two days each week to focusing on myself, removing distractions, and anything that negatively overstimulated me, such as social media and alcohol.

It required a great deal of discipline, but in the end, I found myself again. I rediscovered why I had fallen in love with my field. I was smiling more and felt more creative than I had in a long time. Taking time out of a busy schedule to focus on healing is one of the most valuable forms of self-care, and it is something I will never take for granted.

This is how I learned to break free from stress and anxiety. Many people experience this in the workplace but never take the time or feel they have the time to reflect and heal.

References

Brosschot, J. F., Gerin, W., & Thayer, J. F. (2006). The perseverative cognition hypothesis: A review of worry, prolonged stress‐related physiological activation, and health. Journal of Psychosomatic Research, 60(2), 113–124. https://doi.org/10.1016/j.jpsychores.2005.06.074

Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271–299. https://doi.org/10.1037/1089-2680.2.3.271

Hülsheger, U. R., Alberts, H. J. E. M., Feinholdt, A., & Lang, J. W. B. (2013). Benefits of mindfulness at work: The role of mindfulness in emotion regulation, emotional exhaustion, and job satisfaction. Journal of Applied Psychology, 98(2), 310–325. https://doi.org/10.1037/a0031313

Sonnentag, S., & Fritz, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72–S103. https://doi.org/10.1002/job.1924

Tedeschi, R. G., & Calhoun, L. G. (2004). Posttraumatic growth: Conceptual foundations and empirical evidence. Psychological Inquiry, 15(1), 1–18. https://doi.org/10.1207/s15327965pli1501_01

Author Bio

Issabella Murungi is a hospitality graduate with experience in the international hospitality industry. She is passionate about personal growth, self-reflection, and mental well-being, drawing from her own journey of overcoming burnout and rediscovering balance. Through her writing, she shares honest insights about healing, resilience, and the importance of taking time to reconnect with oneself.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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FOMO (Fear of Missing Out) and Its Impact on Mental Health

FOMO is an increasingly common issue in the modern digital world, fueled by constant exposure to curated versions of other people’s lives.

Introduction

In today’s digital era, social media has become an inseparable part of daily life. We are constantly exposed to other people’s activities, ranging from achievements, vacations, to seemingly perfect moments of happiness. Without realizing it, this exposure can trigger a feeling of being left behind, commonly known as FOMO, fear of missing out. FOMO is not just a sense of curiosity, it can develop into psychological pressure that affects an individual’s mental well-being.

It differs from JOMO, i.e., the joy of missing out.

Quite often, FOMO arises when individuals compare their lives to others on social media. Seeing others succeed, socialize, or enjoy life can create a sense of inadequacy or dissatisfaction. Over time, this constant comparison may lead to anxiety, low self-esteem, and even symptoms of depression.

One major impact of FOMO is increased anxiety. Individuals may feel pressured to stay constantly updated, check notifications frequently, and engage in activities just to avoid feeling left out. This creates a cycle where a person becomes mentally exhausted from trying to keep up with others.

Additionally, FOMO can negatively affect self-esteem. When people believe that others are living better or more fulfilling lives, they may begin to undervalue their own experiences and achievements. This distorted perception can reduce self-confidence and create feelings of insecurity.

FOMO also contributes to unhealthy habits, such as excessive screen time and difficulty focusing on the present moment. Instead of enjoying real-life experiences, individuals may become more concerned with documenting and sharing moments online. This reduces genuine satisfaction and can lead to emotional burnout.

In more severe cases, prolonged FOMO may contribute to symptoms of depression. Feelings of loneliness, dissatisfaction, and disconnection from reality can intensify when individuals believe they are constantly missing out on better opportunities or experiences.

To manage FOMO, it is important to develop self-awareness and set healthy boundaries with social media. Limiting screen time, practicing gratitude, and focusing on personal goals can help individuals regain control over their thoughts and emotions. Building real-life connections and being present in the moment are also essential steps toward improving mental well-being.

The Causes of FOMO in the Digital Age

FOMO is largely driven by the rise of social media and constant connectivity. Platforms like Instagram, TikTok, and Twitter allow people to share highlights of their lives, often presenting only the best moments. This creates an unrealistic standard of happiness and success. As a result, individuals may feel that others are always experiencing something better or more exciting.

Another cause of FOMO is the human need for social belonging. People naturally want to feel included and valued within their social circles. When they see others participating in events or experiences without them, it can trigger feelings of exclusion and anxiety. The fear is not just about missing an event, but about missing meaningful connections and opportunities.

The Psychological Effects of FOMO

FOMO can have serious psychological effects if it is experienced continuously. One of the most common effects is anxiety. Individuals may feel restless or uneasy when they are not checking their phones or staying updated with social media. This constant need for validation and information can be mentally draining.

Moreover, FOMO can lead to decreased self-esteem. When individuals compare themselves to others, they may feel inadequate or less successful. Over time, this can create negative self-perceptions and reduce overall life satisfaction. In some cases, it may even contribute to feelings of loneliness and depression, especially when individuals believe they are missing out on important life experiences.

Ways to Overcome FOMO

Overcoming FOMO requires conscious effort and self-awareness. One effective way is to limit social media usage. Setting boundaries, such as designated screen-free times, can help reduce exposure to triggering content. This allows individuals to focus more on their own lives rather than constantly comparing themselves to others.

Practicing gratitude is another powerful strategy. By appreciating what one already has, individuals can shift their focus from what they lack to what they value. This helps build a more positive mindset and reduces the urge to compare.

Additionally, engaging in real-life activities and building meaningful relationships can help combat FOMO. Spending quality time with friends and family, pursuing hobbies, and being present in the moment can increase overall happiness and reduce the fear of missing out.

Conclusion

FOMO is an increasingly common issue in the modern digital world, fueled by constant exposure to curated versions of other people’s lives. While it may seem harmless at first, prolonged FOMO can negatively affect mental health, leading to anxiety, low self-esteem, and emotional exhaustion. Recognizing its impact is the first step toward change. By setting boundaries with social media, practicing gratitude, and focusing on meaningful real-life experiences, individuals can regain control over their thoughts and emotions. In the end, true happiness comes not from keeping up with others, but from embracing and appreciating one’s own journey.

I chose to write about FOMO because it is a highly relevant issue in today’s digital era, especially among young people. With the constant presence of social media, many individuals, including myself, have experienced moments of comparing their lives to others and feeling left behind. This topic is important to discuss because it directly affects mental health, yet it is often overlooked or normalized. By raising awareness about FOMO, I hope readers can better understand their feelings and learn healthier ways to manage them.

References

Alt, D. (2015). College students’ academic motivation, media engagement, and fear of missing out. Computers in Human Behavior, 49, 111–119. https://doi.org/10.1016/j.chb.2015.02.057

Blackwell, D., Leaman, C., Tramposch, R., Osborne, C., & Liss, M. (2017). Extraversion, neuroticism, attachment style, and fear of missing out as predictors of social media use. Personality and Individual Differences, 116, 69–72. https://doi.org/10.1016/j.paid.2017.04.039

Elhai, J. D., Yang, H., & Montag, C. (2020). Fear of missing out (FOMO): Overview, theoretical underpinnings, and literature review on relations with severity of negative affectivity and problematic technology use. Brazilian Journal of Psychiatry, 42(2), 203–209. https://doi.org/10.1590/1516-4446-2020-0870

Franchina, V., Vanden Abeele, M., van Rooij, A., Lo Coco, G., & De Marez, L. (2018). Fear of missing out as a predictor of problematic social media use and phubbing behavior among Flemish adolescents. International Journal of Environmental Research and Public Health, 15(10), 2319. https://doi.org/10.3390/ijerph15102319

Przybylski, A. K., Murayama, K., DeHaan, C. R., & Gladwell, V. (2013). Motivational, emotional, and behavioral correlates of fear of missing out. Computers in Human Behavior, 29(4), 1841–1848. https://doi.org/10.1016/j.chb.2013.02.014

Author Bio

Jeremiah Imanuel Siregar is a psychology graduate from a private university in Indonesia with a strong interest in mental health and digital behavior. He is passionate about exploring how technology and social media influence human emotions, thoughts, and overall well-being. Through his writing, he aims to raise awareness about psychological issues in a relatable and practical way, especially among young people navigating the challenges of the digital age.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Single Parenting: Feeling Like You Are Enough When Juggling Life

Through kindness to yourself, self-appreciation, celebrating the wins, and sometimes understanding that each thing comes in its own time, we learn single parenting

Introduction

As a single parent with a busy career, I learned the hard way through 2 burnouts that although you can have it all, sometimes it is better to be kind to yourself, and acknowledge that no one is Superwoman.

Through kindness to yourself, self-appreciation, celebrating the wins, and sometimes understanding that each thing comes in its own time, we learn. We learn we are enough. We are doing a good job. We are our own worst enemy. Life is good, right now, in the moment. Everyone else’s life on Instagram isn’t to be measured up against. You are allowed to set boundaries. You are allowed to look after yourself. If you are good, so is your child.

I Am Failing

This is a feeling of a very human nature. It is rarely true when not comparing oneself to impossible and unachievable standards. Raising someone, providing for them, and remembering that you exist are far from failures. The day your child is old enough and tells you they are proud of you, it clicks. You are not failing. You are getting up time after time from an obstacle. You are resilient. You are teaching resilience. You are teaching mental toughness.

I Am Exhausted

Pouring from an empty cup is an impossible feat. Balancing single parenting with a career easily creates an empty cup without boundaries. It is your responsibility to yourself to set those boundaries. Learning to say no is a key lesson that I am still learning. We are conditioned to help, but it should not be at our own expense.

Building Resilience in the Next Generation

When you are a parent, the natural instinct is to protect, nurture, and remove all obstacles from your child’s path. As a single parent, in my view, this is even more emphasized by the underlying guilt you may feel for not having a second partner around for whatever reason. Nonetheless, removing frustration sources and boredom is not building resilience, as they do not learn how to deal with less-than-ideal situations, which is not a 1:1 reflection of the real world.

Conclusion

You are enough. Your child thrives from your presence and models your resilience and your strength. Having a career is a necessity to pay the bills, but it also provides a very much needed world where you exist as a woman and a professional. They can coexist, but you need to make it work for you so you can go the distance, gain satisfaction, and feel a sense of achievement.

I wrote about single parenting since it is a topic I have experience with first-hand, and I would love to share my insights and lessons I learned the hard way.

References

Cairney, J., Boyle, M. H., Offord, D. R., & Racine, Y. (2003). Stress, social support, and depression in single and married mothers. Social Psychiatry and Psychiatric Epidemiology, 38(8), 442–449. https://doi.org/10.1007/s00127-003-0661-0

Coles, R. L. (2001). The parenting roles and experiences of nonresident fathers involved with their children. Journal of Family Issues, 22(1), 3–25. https://doi.org/10.1177/019251301022001001

Cooper, C. E., McLanahan, S. S., Meadows, S. O., & Brooks-Gunn, J. (2009). Family structure transitions and maternal parenting stress. Journal of Marriage and Family, 71(3), 558–574. https://doi.org/10.1111/j.1741-3737.2009.00619.x

Nomaguchi, K. M., & Brown, S. L. (2011). Parental strains and rewards among mothers: The role of education. Journal of Marriage and Family, 73(3), 621–636. https://doi.org/10.1111/j.1741-3737.2011.00835.x

Orthner, D. K., Jones-Sanpei, H., & Williamson, S. (2004). The resilience and strengths of low-income families. Family Relations, 53(2), 159–167. https://doi.org/10.1111/j.0022-2445.2004.00006.x

Author Bio

Isabelle Mulcahy (Grace) is a professional in her 40s who has built her career over the span of 20 years. She has a 17-year-old son, and is also a mom to their 4-pawed companion, who is a 7-year-old beagle. She firmly believes in resilience and life lessons through sports while growing up, and credits her own insights with this upbringing.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Stories We Tell About Illnesses and Why They Matter

Before an illness becomes a diagnosis, a statistic, or a case to be managed, it is first a story of a person's reality.

Introduction

When people talk about their medical illnesses, they rarely begin with symptoms alone. They begin with a story, “I think I caught it from a colleague”, “It is probably just stress”, “I knew this would happen, I have been run down all week”. These explanations come quickly, almost instinctively. Almost immediately, people begin to interpret what is happening. They ask where it came from, what it means, and what it says about their bodies or their lives. These explanations often draw on familiar ideas, about stress, immunity, responsibility, or even luck, that circulate in everyday conversations and media. In this way, an illness is never just personal. It is shaped by shared ways of understanding that help people make sense of what might otherwise feel uncertain or out of control.

At first glance, an illness appears to be purely biological, a disruption in the body that can be measured, diagnosed, and treated. But this is only part of the picture. When something feels wrong, the question is not just what is happening, but why it is happening. That question opens the door to interpretation. People begin to connect symptoms to recent events, habits, environments, or emotional states. A cold becomes the result of exhaustion. A headache becomes a sign of stress. A more serious diagnosis can prompt deeper reflection about lifestyle, chance, or even fairness.

These interpretations are not always medically accurate, but they are meaningful. They help people situate their illness within the broader context of their lives. In doing so, they transform a set of symptoms into something more understandable and, at times, more manageable.

The Familiar Stories We Draw On

The way people explain their illness is not created from scratch. It draws on shared ideas that circulate through everyday life, through family conversations, cultural beliefs, media, and past experience.

Some of these stories emphasise responsibility, the sense that an illness results from overwork, poor habits, or neglect. Others lean toward chance or inevitability, framing their illness as something that simply happens, beyond individual control. Still others emphasise resilience, casting their illness as something to push through, endure, or overcome.

These patterns are often so familiar that they go unnoticed. Yet they shape how people understand not only their illness, but themselves. To see an illness as preventable may bring guilt or self-blame. To see it as random may bring relief or frustration. To frame it as a test of strength may encourage perseverance, but also discourage rest.

In this way, illnesses are never interpreted in isolation. It is understood through shared ways of thinking that give shape to personal experience.

Storytelling as a Way of Regaining Control

Illnesses can be deeply unsettling. It interrupts routines, introduces uncertainty, and challenges the sense that life is predictable or controllable. However, stories help restore a sense of order. By identifying a cause, “I have been overdoing it”, people can make their illness feel less arbitrary. By placing it within a sequence, “First I felt tired, then this happened”, they create a sense of structure. Even when the explanation is incomplete, the act of telling a story can make the experience feel more contained.

In this sense, storytelling is not just descriptive, it is practical. It helps people manage uncertainty, reduce anxiety, and regain a sense of agency in situations where control feels limited.

This is particularly visible during periods of widespread uncertainty, such as a pandemic, when official information may shift and clear answers are not always available. In these moments, personal and shared stories become even more important as people try to navigate what is happening around them.

How Stories Shape What We Do

The stories people tell about their illness do not stay at the level of explanation, they influence action. If an illness is understood as a personal failing, individuals may respond with guilt or try to correct their behaviour. If it is seen as a contagious threat, they may become more cautious, attentive to boundaries and protection.

Paying attention to how people talk about their illness offers a different kind of insight, one that goes beyond symptoms or outcomes. It reveals how individuals experience uncertainty, how they position themselves in relation to responsibility and risk, and how they navigate the emotional and social dimensions of being unwell. It also highlights the diversity of these experiences. The same condition can be understood in very different ways depending on context, culture, and personal history.

Listening to these stories does not replace medical knowledge, but it adds something essential, an understanding of how illnesses are lived, not just how they are measured.

Conclusion

Before an illness becomes a diagnosis, a statistic, or a case to be managed, it is first a story of a person’s reality. It is something people explain to themselves and to others, something they fit into the broader narrative of their lives. These stories shape how illnesses are understood, felt, and responded to.

An Illness may begin in the body, but it takes shape in the stories we use to make sense of it. Within those stories, we begin to see not only what it means to be unwell, but what it means to be human.

This article reflects my broader interest in narrative theory and health, which sits at the heart of my doctoral research. My PhD explores how people use stories to make sense of their lived experiences, particularly in moments of uncertainty and change. I am interested in how narratives are not just ways of describing what happens, but ways of shaping meaning, helping people understand themselves, their relationships, and the world around them.

Over time, I have become especially drawn to how storytelling can provide a sense of coherence when life feels disrupted, and how these everyday narratives quietly shape how people experience health and illness.

References

Holloway, I., & Freshwater, D. (2007). Vulnerable storytelling: Narrative research in nursing. Journal of Research in Nursing, 12(6), 703–711. https://doi.org/10.1177/1744987107084669

Jovchelovitch, S. (2007). Knowledge in context: Representations, community and culture. Routledge. https://www.routledge.com/Knowledge-in-Context-Representations-Community-and-Culture/Jovchelovitch/p/book/9781138042896

Moscovici, S. (1984). The phenomenon of social representations. In R. M. Farr & S. Moscovici (Eds.), Social representations (pp. 3–69). Cambridge University Press. https://www.scirp.org/reference/referencespapers?referenceid=1164372

Murray, M. (2000). Levels of narrative analysis in health psychology. Journal of Health Psychology, 5(3), 337–347. https://doi.org/10.1177/135910530000500305

Murray, M. (2001). Narrative psychology and narrative analysis. In J. A. Smith, R. Harré, & L. Van Langenhove (Eds.), Rethinking methods in psychology (pp. 95–112). SAGE Publications. https://www.scirp.org/reference/referencespapers?referenceid=1621955

Murray, M. (2002). Connecting narrative and social representation theory in health research. Social Science Information, 41(4), 653–673. https://doi.org/10.1177/0539018402041004008

Walsh, P., Owen, P., & Mustafa, N. (2021). The creation of a confidence scale: The confidence in managing challenging situations scale. Journal of Research in Nursing, 26(6), 483–496. https://doi.org/10.1177/1744987120979272

Author Bio

Marissa Brits is a doctoral researcher in narrative theory and qualitative inquiry, and an ESL teacher. Her work explores how people use storytelling to make sense of lived experience, particularly in contexts of uncertainty, identity, and change. She is especially interested in how narratives shape understanding across cultural and linguistic contexts, and how people use stories to interpret health, illness, and everyday life.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Invisible Wall: How High Expectations in Childhood Create a Loneliness That Follows You Into Rooms Full of People

There is a particular kind of loneliness that has no obvious name.

Introduction

There is a particular kind of loneliness that has no obvious name. It does not arrive when you are physically alone. It arrives at birthday parties, in classrooms full of laughing kids, at dinner tables surrounded by family. It is the loneliness of operating at a different speed than everyone around you, of carrying expectations so heavy that they quietly separate you from the world without anyone noticing, including you.

I know this loneliness well. Growing up, I was placed under high demands early. The people around me moved at what felt like a slower pace, and no matter how many rooms I entered, I could not find a way to fully connect. I was present, but I was not there. It took me years to understand that what I was experiencing was not a personality flaw or social incompetence. It was a psychological response to a childhood shaped by pressure, performance, and an invisible wall built one expectation at a time.

This article is about that wall, who builds it, and what it costs.

Mental health conversations today have expanded significantly. We talk about anxiety, burnout, and depression with more openness than ever before. Yet one experience remains largely unnamed in public discourse, the specific loneliness that emerges when a child is raised under extraordinary pressure to perform, achieve, or carry a weight beyond their years. This is not the loneliness of neglect. It is the loneliness of being seen for what you produce, not for who you are.

Research in developmental psychology and affective neuroscience consistently shows that loneliness is not simply the absence of people. It is the subjective experience of disconnection, a gap between the social connection a person desires and the one they actually feel. You can be surrounded by people and still be profoundly alone. In fact, that invisible gap is often the most painful version of loneliness, because from the outside, everything looks fine.

When Expectations Become Walls

High expectations, in themselves, are not harmful. Research shows that parental involvement and ambition for a child’s future can support academic performance and resilience. However, there is a threshold, and beyond it, expectations stop being motivating and start being isolating.

Studies on children raised under high parental and institutional pressure have found patterns of perfectionism, social withdrawal, and difficulty forming peer connections. When a child is repeatedly measured against standards that their peers are not held to, they begin to perceive themselves as fundamentally different. That difference, over time, does not produce pride. It produces distance.

For many of these children, the world around them seems to move too slowly. Conversations feel surface-level. Friendships feel unequal. There is a constant sense of watching life from slightly outside of it, even when physically in the middle of it. This is not arrogance. It is a form of social dislocation that begins in childhood and, without intervention, travels into adulthood unchanged.

The Paradox of Being Surrounded and Alone

The modern era has made this paradox more visible and more common. Social media creates the appearance of connection while deepening felt isolation. Young people, especially those who grew up performing for external validation, learn to curate presence rather than experience it. They show up to rooms, they execute, they deliver, but they rarely arrive.

The pandemic accelerated this dynamic significantly. Lockdowns removed the physical scaffolding of social life and forced an internal reckoning that many high-performing individuals had been successfully avoiding. Without the structure of performance, many discovered that they had built identities entirely around achievement and had very little underneath. The loneliness that had been managed through busyness became impossible to ignore.

What the science of loneliness makes clear is that this subjective disconnection carries real physiological consequences. Prolonged loneliness is associated with elevated stress hormones, disrupted sleep, and increased risk of depression and anxiety. It is not a soft emotional problem. It is a hard health problem that compounds quietly over the years.

Finding Your Way Back to Connection

The path out of this kind of loneliness is not simply about being around more people. It is about learning to be present in a way that was never fully taught. For children raised under intense pressure, connection was often conditional. You were valued for performance, for outcomes, for potential. Learning that you can be valued for your presence, for your imperfection, for simply existing in a room, requires a fundamental rewiring of what you believe you owe the people around you.

This begins with honesty. Naming the experience, as uncomfortable as it is, disrupts the invisible wall. Therapeutic frameworks centered on person-centered approaches, which prioritize the individual’s internal experience over external metrics, have shown meaningful results in addressing the emotional residue of high-pressure childhoods. So has creative expression. Writing, music, and storytelling have long served as bridges between internal isolation and external connection, offering a language for experiences that otherwise have no words.

The next generation of mental health care must take seriously the specific wounds of high achieving children. Not because they have it worse than others, but because their pain is often invisible, masked by success and mistaken for strength.

Conclusion

The loneliness I carried growing up did not disappear when I became more successful. It followed me into every room I entered, every circle I joined, every milestone I reached. What changed was not the world around me. What changed was my willingness to name it, to stop performing connection and start seeking it.

If you recognize yourself in these words, know that the wall is not permanent. It was built by circumstances you did not choose, but it can be dismantled by choices you make now. The first one is simple, stop waiting to feel worthy of connection before you pursue it. The worthiness was always already there. It just got buried under expectations that were never yours to carry alone.

Mental health is not the absence of struggle. It is the courage to be known, even when being known feels like the most dangerous thing in the world.

I chose to write about this topic because it is personal to me. Growing up, high expectations were placed on me from an early age, and without anyone intending harm, those expectations built a wall between me and the world. I found myself feeling profoundly alone in rooms full of people, operating at a pace that made genuine connection feel just out of reach. Writing became the one space where I did not have to perform. It was where I could actually exist. This article is, in part, an attempt to give language to something I lived without the words for. I believe the intersection of performance culture and mental health is one of the most underaddressed conversations of our generation, and I want to contribute to it with honesty rather than theory.

References

Killgore, W. D. S., Cloonan, S. A., Taylor, E. C., and Dailey, N. S. (2020). Loneliness, a signature mental health concern in the era of COVID 19. Psychiatry Research, 290, 113117. https://doi.org/10.1016/j.psychres.2020.113117

Lim, M. H., Eres, R., and Vasan, S. (2020). Understanding loneliness in the twenty first century, an update on correlates, risk factors, and potential solutions. Social Psychiatry and Psychiatric Epidemiology, 55(7), 793-810. https://doi.org/10.1007/s00127-020-01889-7

Qualter, P., Brown, S. L., Munn, P., and Rotenberg, K. J. (2010). Childhood loneliness as a predictor of adolescent depressive symptoms, an 8 year longitudinal study. European Child and Adolescent Psychiatry, 19(6), 493 to 501. https://doi.org/10.1007/s00787-009-0059-y

Supke, M., Hahlweg, K., Job, A. K. et al. (2025). Long term patterns and risk factors of loneliness in young adults from an 18-Year longitudinal study in Germany. Sci Rep, 15, 24025. https://doi.org/10.1038/s41598-025-08842-1

Spithoven, A.W.M., Vanhalst, J., Lodder, G. et al. (2017). Parent-adolescent discrepancies regarding adolescents’ peer-related loneliness: Associations with adolescent adjustment. Journal of Youth Adolescence, 46, 1104–1116. https://doi.org/10.1007/s10964-017-0662-z

Author Bio

Jesús Cadena is a business entrepreneur, founder & CEO of Grupo Meridia, a technology import and distribution company based in Bogotá, Colombia. Driven by a lifelong interest in human behavior and storytelling, he writes about the psychological dimensions of ambition, identity, and modern life. His work sits at the intersection of business thinking and personal narrative, exploring what high performance costs and what it quietly leaves behind.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Why Constant Productivity Can Harm Mental Health

The Role of Social Media and Comparison

Introduction

In today’s world, being busy is often seen as a sign of success. Many people feel constant pressure to be productive, to achieve more, and to use every minute efficiently. While ambition can be positive, this mindset can also lead to stress, burnout, and feelings of never being “good enough.” Personally, I have noticed how this pressure can affect mental health and make it difficult to truly relax or enjoy the present moment.

The pressure to always be productive often comes from social expectations and comparison. Social media plays a big role in this, showing only the highlights of other people’s lives, like their achievements, routines, and successes. This can create unrealistic standards and make individuals feel like they are falling behind, even when they are doing their best.

From personal experience, there are moments when I feel guilty for resting or taking time for myself. It feels like I should always be doing something “useful.” However, this constant pressure can lead to exhaustion and reduce overall motivation. Instead of being productive, it can actually have the opposite effect.

Learning to slow down and accept that rest is necessary has been an important step. Mental health improves when we allow ourselves breaks without guilt. Productivity should not define our worth. It is okay to have days where we do less, recharge, and focus on our well-being.

Why Constant Productivity Can Harm Mental Health

Constant productivity can have serious effects on mental health. When people feel like they always need to be doing something, they rarely allow themselves to rest. Over time, this can lead to stress, anxiety, and even burnout. The mind and body need breaks in order to function properly, but the pressure to keep going often ignores these basic needs.

Another issue is the feeling of guilt when not being productive. Many people start to associate their self-worth with how much they achieve. This creates a cycle where rest feels undeserved, even though it is necessary. As a result, individuals may feel overwhelmed and emotionally drained.

The Role of Social Media and Comparison

Social media has intensified the pressure to be productive. People are constantly exposed to others’ achievements, routines, and lifestyles. However, these platforms usually only show the positive aspects, creating an unrealistic picture of reality. This comparison can make individuals feel like they are not doing enough, even when they are working hard. It can lower self-esteem and increase stress. Instead of focusing on their own progress, people begin to measure themselves against others, which can negatively impact mental health.

Learning to Rest Without Guilt

Learning to rest is essential for maintaining good mental health. Rest should not be seen as a reward, but as a basic need. Taking breaks helps improve focus, creativity, and overall well-being. Personally, understanding that it is okay to slow down has made a big difference. It allows for a healthier balance between productivity and self-care.

I have also noticed that getting enough sleep, at least eight hours, is especially important for us as women as we get older. Adequate sleep is not only crucial for mental health but also for physical well-being and long-term health. By setting boundaries and accepting that not every moment needs to be productive, individuals can reduce stress and feel more at peace.

Conclusion

In conclusion, the pressure to always be productive can have a negative impact on mental health. While ambition is important, it should not come at the cost of well-being. Finding a balance between work and rest is key to a healthier and more sustainable lifestyle. Allowing ourselves to pause, recharge, and simply exist without pressure is not a weakness, but a strength.

I chose this topic because it is something I can personally relate to. In today’s fast-paced world, I have experienced the pressure to always be productive and the guilt that comes with taking breaks. I believe it is important to talk about this issue, as many people feel the same way but do not openly discuss it. Raising awareness can help others understand that they are not alone and that it is okay to prioritize their mental health.

References

Woodward, M. J., McGettrick, C. R., Dick, O. G., Ali, M., & Teeters, J. B. (2025). Time spent on social media and associations with mental health in young adults: Examining TikTok, Twitter, Instagram, Facebook, YouTube, Snapchat, and Reddit. Journal of Technology in Behavioral Science, 10, 661–671. https://doi.org/10.1007/s41347-024-00474-y

Huang, C. (2022). A meta-analysis of the problematic social media use and mental health. International Journal of Social Psychiatry, 68(1), 12–33. https://doi.org/10.1177/0020764020978434

Ergün, N., Özkan, Z., & Griffiths, M. D. (2023). Social media addiction and poor mental health: Examining the mediating roles of internet addiction and phubbing. Psychological Reports. https://doi.org/10.1177/00332941231166609

Gao, S., & Shao, B. (2024). Problematic social media use and employee outcomes: A systematic literature review. SAGE Open. https://doi.org/10.1177/21582440241259158

Apoorva, A., Chaudhuri, R., Hussain, Z., & Chatterjee, S. (2022). Social media usage and its impact on users’ mental health: A longitudinal study and inputs to policymakers. International Journal of Law and Management, 64(5), 441–465. https://doi.org/10.1108/IJLMA-08-2022-0179

Author Bio

Shirley Bastidas is an Executive and Project Assistant at WSP, supporting leadership and multidisciplinary teams across different areas of the organization. Her role goes beyond project coordination. She also contributes to internal communications, editorial content, and marketing initiatives. Further, she enjoys working in dynamic environments where organization, adaptability, and collaboration are key. Outside of work, she is passionate about travel and discovering new cultures.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Impact of Academic Pressure on My Mental Health

One of the biggest effects of academic stress on me is anxiety and worry.

Introduction

Mental health is very important in my life because it affects how I think, feel, and manage my daily activities. As a psychology student, I face many responsibilities such as studying, completing assignments, preparing for exams, and balancing other duties in my life. At the same time, I also have significant family responsibilities. I am a wife, a mother of two teenage daughters, and the only child of my elderly parents.

Sometimes, this academic pressure makes me feel stressed, tired, worried, and overwhelmed. There are moments when I feel afraid of failing or not doing my best, and this affects my peace of mind. This topic is personal to me because academic pressure has had a real impact on my mental health. Through this article, I aim to explain how academic stress affects me and why it is important to care for mental health while continuing my education as an adult student.

Effects of Academic Stress on My Mental Health

One of the biggest effects of academic stress on me is anxiety and worry. When I have deadlines, exams, or a large amount of work to complete, I sometimes feel nervous and restless. I often think about whether I can complete everything properly and whether I will perform well. There are times when I fear failing or disappointing myself and my family.

These thoughts make it difficult for me to relax and disturb my peace of mind. Academic stress also affects me both physically and emotionally. When I feel too stressed, I become very tired, lose energy, and sometimes feel overwhelmed. It can make me feel frustrated, impatient, or emotionally weak.

There are days when my mind feels overloaded, and I cannot focus properly. Because of this, even simple tasks may feel difficult. At times, I also feel guilty because I am unable to give equal attention to my studies, my family, and my parents.

Importance of Mental Health Care

However, these experiences have also taught me the importance of taking care of my mental health. I have learned that I cannot do everything perfectly all the time, and that it is okay to ask for help or take rest when needed.

I try to manage my time better, take short breaks, pray, and remain calm when I feel overwhelmed. I remind myself that being an adult student with many responsibilities is not easy, and I should be kind to myself. Caring for my mental health helps me continue my education with greater strength and hope.

How Academic Pressure Affects My Mental Health

Academic pressure affects my mental health in many ways. As a psychology student, I must manage reading, assignments, examinations, and deadlines while also fulfilling my responsibilities as a wife, a mother of two teenage daughters, and the only child of my elderly parents.

Because of these multiple roles, I often feel mentally tired and emotionally burdened. Research shows that academic stress is strongly related to poorer mental well-being among students and can become a major source of pressure in student life (Barbayannis et al., 2022; Pascoe et al., 2020).

There are times when I worry that I may not be able to do everything well. I sometimes fear failing, making mistakes, or not meeting my own expectations. When many tasks accumulate, I feel overwhelmed, and my peace of mind is affected. This demonstrates that academic pressure is not only about studying hard but also about how that pressure influences thoughts, emotions, and mental balance (del Pino & Matud, 2024; Pascoe et al., 2020).

The Emotional and Physical Effects of Stress

Academic stress affects me both emotionally and physically. Emotionally, I may feel anxious, restless, frustrated, and discouraged. Sometimes, my mind feels overloaded, making it difficult to concentrate on one task at a time.

Research has shown that stress in students is associated with mental health symptoms and lower well-being, and that higher levels of chronic stress are linked to poorer life satisfaction (del Pino & Matud, 2024; Barbayannis et al., 2022).

Physically, stress can leave me feeling extremely tired and drained. On some days, I lack energy and motivation, and even simple tasks feel burdensome. At times, stress also affects my sleep and makes it difficult to relax.

Studies indicate that academic stress can negatively impact students’ motivation, learning, and overall functioning. This highlights the importance of recognizing stress early and managing it in a healthy way (Pascoe et al., 2020; Iqra, 2024).

How I Try to Cope with Academic Stress

Although academic stress affects me, I have learned that coping with it is essential. I try to manage my time effectively by planning my study schedule, family responsibilities, and rest periods carefully.

Good time management can help reduce academic stress. Research has shown an inverse relationship between time management and academic stress among university students (Gallardo-Lolandes et al., 2020). This reinforces the idea that being organized supports both academic success and mental well-being.

I also cope by taking short breaks, praying, staying calm, and reminding myself that I do not need to be perfect all the time. I believe it is important to be kind to myself and to accept that adult students face multiple responsibilities.

Research reviews suggest that understanding stress and using effective coping strategies are essential for reducing its negative effects and supporting student well-being (Iqra, 2024). By caring for my mental health, I feel more capable of continuing my education with strength, hope, and determination.

Conclusion

In conclusion, academic pressure has a significant impact on my mental health. It makes me feel stressed, anxious, tired, and sometimes emotionally overwhelmed. As an adult student, balancing academic and family responsibilities can be very challenging.

However, I have learned that taking care of my mental health is just as important as working hard in my studies. By managing my time, taking breaks, and practicing self-compassion, I can continue my education with greater strength and confidence.

Reflecting back, I chose to write about this topic because it reflects my personal experience. Managing studies alongside family responsibilities can be stressful, and I have directly experienced how academic pressure can affect mental health.

I wanted to write about this to share my experience and highlight the importance of supporting mental well-being, especially for adult students.

References

Barbayannis, G., Bandari, M., Zheng, X., Baquerizo, H., Pecor, K. W., & Ming, X. (2022). Academic stress and mental well-being in college students: Correlations, affected groups, and COVID-19. Frontiers in Psychology, 13. 886344. https://doi.org/10.3389/fpsyg.2022.886344

del Pino, M.-J., & Matud, M. P. (2024). Stress, mental symptoms and well-being in students: A gender analysis. Frontiers in Psychology, 15. 1492324. https://doi.org/10.3389/fpsyg.2024.1492324

Gallardo-Lolandes, Y., Alcas-Zapata, N., Acevedo Flores, J. E., & Ocaña-Fernández, Y. (2020). Time management and academic stress in Lima university students. International Journal of Higher Education, 9(9), 32–40. https://doi.org/10.5430/ijhe.v9n9p32

Iqra. (2024). A systematic review of academic stress intended to improve the educational journey of learners. Methods in Psychology, 11. 100163. https://doi.org/10.1016/j.metip.2024.100163

Pascoe, M. C., Hetrick, S. E., & Parker, A. G. (2020). The impact of stress on students in secondary school and higher education. International Journal of Adolescence and Youth, 25(1), 104–112. https://doi.org/10.1080/02673843.2019.1596823

Author Bio

Judith Adikari is a psychology student at the Open University of Sri Lanka who is passionate about mental health awareness and personal growth. Her writing is inspired by her own experiences as an adult learner balancing education, family responsibilities, and emotional well-being. She hopes her work will encourage greater understanding of mental health in everyday life.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Functional Depression: The Silent Struggle behind Everyday Normalcy

Depression is often associated with visible symptoms such as isolation, sadness, or an inability to function. However, not all cases present this way. Functional depression refers to individuals who continue to meet daily responsibilities such as going to work, maintaining relationships, and fulfilling social roles, while silently experiencing depressive symptoms. This often-overlooked condition highlights the complexity of mental health.

Introduction

Depression is often associated with visible symptoms such as isolation, sadness, or an inability to function. However, not all cases present this way. Functional depression refers to individuals who continue to meet daily responsibilities such as going to work, maintaining relationships, and fulfilling social roles, while silently experiencing depressive symptoms. This often-overlooked condition highlights the complexity of mental health and the importance of early recognition.

Functional depression is not formally recognized as a diagnosis in clinical manuals such as the DSM-5-TR, but it is widely used to describe individuals who maintain their daily responsibilities despite experiencing depressive symptoms. These individuals may continue working, studying, or fulfilling family roles while dealing with low mood, sleep disturbances, lack of motivation, and difficulty concentrating.

One of the main challenges of functional depression is that it often goes unnoticed because individuals appear “fine” on the outside, their condition may be overlooked by others or even minimized by themselves. This can delay proper diagnosis and treatment, increasing the risk of symptoms worsening over time.

From a clinical perspective, mental health professionals emphasize that a key factor in diagnosing depressive disorders is functional impairment. When emotional distress begins to significantly affect social, occupational, or academic performance, it may indicate a more severe condition that requires immediate attention.

Early detection is essential. Warning signs such as social withdrawal, expressions of hopelessness, or talking about death should not be ignored. In more severe cases, symptoms like psychosis or suicidal behavior require urgent intervention.

Despite increasing awareness, mental health care remains largely reactive rather than preventive. Promoting regular mental health check-ups could help identify early symptoms and reduce long-term consequences.

Why Functional Depression Often Goes Unnoticed

One of the defining characteristics of functional depression is its invisibility. Individuals experiencing it are often able to meet external expectations, which can create the illusion that everything is under control. They go to work, complete tasks, and maintain social roles, making it difficult for others to recognize their internal struggle.

This external functionality can lead to internal invalidation, where individuals downplay their own symptoms because they believe they are “not doing badly enough” to seek help. As a result, many cases remain undiagnosed and untreated.

Additionally, societal expectations around productivity and resilience can reinforce this pattern. In environments where constant performance is valued, taking a break or acknowledging emotional distress may be perceived as weakness. This further contributes to the normalization of burnout and untreated depression.

The Importance of Early Detection

Early detection is key to preventing functional depression from worsening because individuals often continue with their routines. Symptoms may go unnoticed until they become more severe. Warning signs such as social withdrawal, persistent sadness, or expressions of hopelessness should not be ignored. Recognizing these signals early allows for timely intervention and reduces long-term impact.

Seeking Help and Breaking the Stigma

Seeking professional help is essential, yet many individuals delay doing so due to stigma or the belief that their symptoms are not “serious enough.” However, mental health should be treated with the same importance as physical health. Proper diagnosis and treatment, whether through therapy, medication, or both, can significantly improve quality of life. Encouraging open conversations around mental health can help reduce stigma and make it easier for people to seek support.

Conclusion

Functional depression highlights the complexity of mental health, showing that not all struggles are visible. Even when individuals appear to function normally, they may be experiencing significant emotional distress. Recognizing early signs, promoting prevention, and encouraging professional support are essential steps to improve well-being and reduce long-term impact.

I chose this topic because functional depression is often overlooked despite being very common. Many people struggle silently while maintaining their daily responsibilities, which makes it harder to identify and address. As a content creator in health, I believe it is important to raise awareness about these less visible mental health conditions and encourage early detection and open conversations.

References

Malhi, G. S., & Mann, J. J. (2018). Depression. The Lancet, 392(10161), 2299–2312. https://doi.org/10.1016/S0140-6736(18)31948-2

Otte, C., Gold, S. M., Penninx, B. W., Pariante, C. M., Etkin, A., Fava, M., Mohr, D. C., & Schatzberg, A. F. (2016). Major depressive disorder. Nature Reviews Disease Primers, 2, 16065. https://doi.org/10.1038/nrdp.2016.65

Hasler, G. (2010). Pathophysiology of depression: Do we have any solid evidence of interest to clinicians? World Psychiatry, 9(3), 155–161. https://doi.org/10.1002/j.2051-5545.2010.tb00298.x

Friedrich, M. J. (2017). Depression is the leading cause of disability around the world. JAMA, 317(15), 1517. https://doi.org/10.1001/jama.2017.3826

World Health Organization. (2021). Depression. https://www.who.int/news-room/fact-sheets/detail/depression

Author Bio

María Camila Sánchez is a journalist, content manager, and editor specialized in health communication and digital content. She has experience creating and managing editorial and social media content for platforms, reaching large audiences through informative and accessible storytelling. Her work focuses on translating complex topics into clear, engaging content that supports education and awareness.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Pressure to Always Be Productive and Its Impact on Mental Health

The Pressure to Always Be Productive and Its Impact on Mental Health

Introduction

In a world that constantly rewards productivity, many people feel pressured to always be doing something. Being busy has become a symbol of success, while rest is often seen as laziness. This mindset, driven by what is commonly known as “hustle culture”, has shaped the way we work, think, and even value ourselves. However, behind this constant need to produce lies a growing mental health concern. The pressure to always be productive can lead to stress, burnout, and a loss of balance, making it essential to rethink how we approach work and personal well-being.

The pressure to always be productive is deeply rooted in modern culture, especially with the rise of social media. Every day, we are exposed to messages that glorify hard work, long hours, and constant achievement. Phrases like “no days off” or “rise and grind” create the illusion that success only comes from relentless effort. Over time, this narrative can make people feel like they are never doing enough, no matter how much they accomplish.

This constant pressure can take a serious toll on mental health. When individuals push themselves without allowing time to rest, they often experience chronic stress, anxiety, and eventually burnout. Burnout is not just about feeling tired. It can lead to a lack of motivation, decreased creativity, and even physical symptoms. For creatives and professionals who rely on their mental energy, this can be especially damaging.

Another issue is the misconception that being busy means being productive. Many people fill their schedules with tasks to feel accomplished, but this doesn’t always lead to meaningful results. In fact, without proper rest and reflection, the quality of work tends to decline. True productivity is not about doing more, but about doing what matters most in an effective and sustainable way.

To counter this, it is essential to develop a healthier relationship with work. Setting clear boundaries between work and personal time is a crucial first step. This might include taking regular breaks, defining working hours, and allowing yourself to disconnect without guilt. Additionally, practicing self-awareness helps individuals recognize when they are reaching their limits and need to pause.

Ultimately, maintaining mental health requires balance. Rest should not be seen as a reward after exhaustion, but as a necessary part of the process. By shifting the focus from constant activity to intentional action, individuals can protect their well-being while still achieving their goals.

The Rise of Hustle Culture and Constant Productivity

The rise of hustle culture has played a major role in shaping how people perceive productivity and success. With the growth of social media and digital platforms, we are constantly exposed to messages that glorify working harder, longer, and without rest. Influencers, entrepreneurs, and even peers often share highlights of their achievements, creating the impression that success is only possible through nonstop effort.

This environment can make it difficult to separate healthy ambition from harmful pressure. What starts as motivation can quickly turn into comparison, where individuals feel they are falling behind if they are not constantly working or improving. The idea of taking a break becomes uncomfortable, even guilt-inducing, because it seems like everyone else is moving forward while you are standing still.

Over time, this mindset reinforces the belief that self-worth is directly tied to productivity. Instead of valuing rest as part of a balanced life, many begin to see it as a weakness. This creates a cycle where people push themselves beyond their limits, often ignoring signs of mental and emotional exhaustion just to keep up with unrealistic standards.

Understanding the influence of hustle culture is the first step toward breaking free from it. By recognizing that what we see online is often curated and incomplete, it becomes easier to challenge these expectations and create a healthier, more sustainable approach to productivity.

The Impact of Constant Productivity on Mental Health

The constant pressure to stay productive can have serious consequences for mental health. When individuals feel the need to always be working or achieving something, they often ignore their own limits. Over time, this leads to chronic stress, as the mind rarely gets the chance to rest or recover. What may start as a desire to be disciplined and successful can gradually turn into anxiety and emotional exhaustion.

One of the most common outcomes of this cycle is burnout. Burnout goes beyond simple tiredness. It is a state of mental, emotional, and sometimes physical depletion. People experiencing burnout may feel unmotivated, detached from their work, and unable to perform even basic tasks with the same level of energy or creativity. This is especially harmful for professionals and creatives who depend on clear thinking and inspiration.

Additionally, the pressure to constantly produce can create a persistent sense of guilt. Even during moments of rest, individuals may feel like they should be doing something “more productive”. This makes it difficult to truly relax, reinforcing the cycle of stress and fatigue. Over time, this pattern can affect self-esteem, as people begin to measure their worth based solely on how much they accomplish.

Recognizing these impacts is essential. Mental health cannot be sustained under constant pressure, and ignoring these signs often leads to deeper and more lasting consequences. Acknowledging the need for balance is not a sign of weakness, but a necessary step toward maintaining both well-being and long-term productivity.

Redefining Productivity and Embracing Balance

Redefining productivity is essential for building a healthier and more sustainable approach to work and life. Instead of measuring productivity by how busy we are or how many tasks we complete, it is more valuable to focus on the quality and purpose of what we do. True productivity is not about constant activity, but about making intentional choices that align with our goals and well-being.

One of the key steps in this shift is learning to embrace balance. This means recognizing that rest is not a distraction from progress, but a fundamental part of it. Taking breaks, setting boundaries, and allowing time to recharge can significantly improve focus, creativity, and overall performance. When we give ourselves permission to pause, we return to our work with more clarity and energy.

Another important aspect is developing self-awareness. Understanding personal limits and recognizing early signs of stress or fatigue can help prevent burnout. Rather than pushing through exhaustion, it becomes possible to adjust routines and expectations in a way that supports long-term consistency.

Additionally, redefining productivity involves letting go of unrealistic comparisons. Everyone has a different pace, different goals, and different circumstances. By focusing on personal progress instead of external pressure, individuals can build a more positive and sustainable relationship with their work.

Ultimately, embracing balance allows for growth that is not only effective but also healthy. It creates space for both achievement and well-being, proving that success does not have to come at the cost of mental health.

Conclusion

In a world that constantly pushes the idea of doing more, it is easy to lose sight of what truly matters. The pressure to always be productive may seem like a path to success, but without balance, it often leads to stress, burnout, and a decline in overall well-being. Recognizing the impact of this mindset is the first step toward change.

By challenging the beliefs shaped by hustle culture and redefining what productivity means, it becomes possible to build a healthier relationship with work. Productivity should not come at the expense of mental health, but rather exist alongside it. Rest, boundaries, and self-awareness are not obstacles to success—they are essential components of it.

In the end, sustainable success is not about constant motion, but about intentional progress. When we allow ourselves the space to rest and recharge, we create a foundation for both personal growth and long-term fulfillment.

I chose to write about this topic because it reflects a reality that I, like many others, experience in today’s fast-paced, highly demanding environment. The pressure to always be productive is often normalized, especially among young professionals and creatives, making it easy to overlook its negative impact on mental health.

From my own perspective, I’ve seen how the constant need to improve and deliver can become overwhelming, sometimes leading to stress and mental fatigue. This made me realize how important it is to talk about balance and to question the idea that our value is directly tied to how much we produce.

I believe this topic is important because it encourages people to reflect on their habits, prioritize their well-being, and adopt a more sustainable approach to work and life.

References

de Oliveira, C., Saka, M., Bone, L., & Jacobs, R. (2022). The role of mental health on workplace productivity: A critical review of the literature. PharmacoEconomics, 21(2), 167–193. https://doi.org/10.1007/s40258-022-00761-w  

Dewa, C. S., Loong, D., Bonato, S., & Trojanowski, L. (2014). How does burnout affect physician productivity? A systematic literature review. BMC Health Services Research, 14, 325. https://doi.org/10.1186/1472-6963-14-325

Johnson, J., Hall, L. H., Berzins, K., Baker, J., Melling, K., & Thompson, C. (2018). Mental healthcare staff well-being and burnout: A narrative review of trends, causes, implications, and recommendations for future interventions. International Journal of Mental Health Nursing, 27(1), 20–32. https://doi.org/10.1111/inm.12416 

Leitão, J., Pereira, D., & Gonçalves, Â. (2021). Quality of work life and contribution to productivity: Assessing the moderator effects of burnout syndrome. International Journal of Environmental Research and Public Health, 18(5), 2425. https://doi.org/10.3390/ijerph18052425  

O’Connor, K., Muller Neff, D., & Pitman, S. (2018). Burnout in mental health professionals: A systematic review and meta-analysis of prevalence and determinants. European Psychiatry, 53, 74–99. https://doi.org/10.1016/j.eurpsy.2018.06.003  

Author Bio

Pedro Gabriel De Assis Silva is a Graphic Designer specializing in visual communication, image editing, and video editing for digital platforms. Alongside his creative work, he is currently pursuing a Psychology degree, which deepens his understanding of human behavior and mental health. By combining design and psychology, he aims to create meaningful and impactful content that connects with people on a deeper level. He is particularly interested in topics related to productivity, well-being, and personal development, bringing both practical and reflective insights into his work and writing.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Love, Loss, and Psychological Healing

The Emotional Impact of Love and Loss

Introduction

Love, loss, and psychological healing have been a difficult journey for me. I struggled through painful emotions and challenging moments that felt overwhelming. It was a hard battle, but I found the strength to keep going, and in the end, I made it through.

Love and loss can change you in ways you don’t expect. When I went through my own loss, it felt like everything slowed down, and the pain was always there, no matter what I tried to do. Some days were heavier than others, and even the smallest things felt difficult. I often felt lost in my own thoughts, unsure of how to move forward or if things would ever feel normal again. But healing, I learned, isn’t something that happens overnight. It comes in small, quiet moments, like allowing yourself to feel, to cry, or to talk about what hurts, which is part of the process. Slowly, I began to understand my emotions instead of running from them. There were still hard days, but little by little, they became easier to face.

This journey taught me that it’s okay not to be okay sometimes. The pain didn’t disappear completely, but it softened. And through it all, I found a strength in myself that I didn’t know I had. I realized that even after everything, I was still here, still moving forward, and that, in itself, is healing.

The Emotional Impact of Love and Loss

When love becomes loss, it leaves a deep emptiness. I felt a constant heaviness and struggled with memories that reminded me of what was gone. Accepting that absence was painful, but I realized it was a necessary part of healing.

Finding Strength Through Healing

Healing wasn’t something that happened all at once. It came slowly, in small and quiet moments. I began to take things one day at a time, allowing myself to feel instead of hiding from the pain. Some days were still difficult, but I started to notice small changes, such as feeling a little lighter, finding brief moments of peace, trying to do things I love, and returning to hobbies I had let go of before.

Over time, I discovered strength within myself that I didn’t know I had. I learned that healing doesn’t mean forgetting the past, but learning how to live with it. Step by step, I began to move forward, realizing that even after everything, I was still growing and becoming stronger.

Growing Beyond the Pain

As time passed, I began to see that my pain was not just something that hurt me, it was also something that changed me. I started to understand myself better, becoming more aware of my emotions and how I handle them. The experience, though difficult, helped me grow in ways I never expected. I realized that moving forward didn’t mean leaving everything behind, but carrying the lessons with me. The pain became less heavy, and in its place, I found strength, resilience, and a deeper appreciation for life. In the end, I wasn’t just healing, I was becoming a stronger version of myself.

Conclusion

Love and loss are experiences that leave lasting marks on the heart, but they also shape who we become. My journey wasn’t easy, and there were times when the pain felt unbearable. But through it all, I learned that healing is possible, even if it takes time and patience. I may still carry pieces of that loss with me, but they no longer define me. Instead, they remind me of my strength and how far I’ve come. In the end, I didn’t just survive the pain, I grew from it, and that growth is what continues to guide me forward.

I chose to write about love, loss, and psychological healing because it is something I have lived through, not just something I understand from a distance. This topic holds a part of my story, the pain I carried, the moments I felt lost, and the quiet strength it took to keep going. Writing about it allows me to give a voice to feelings that are often hard to express. It also comes from a place of honesty and healing. By sharing my experience, I’m not only acknowledging what I’ve been through, but also reminding myself how far I’ve come. Maybe, in some way, my words can also reach someone else who feels the same, letting them know they are not alone in their struggle.

References

Boelen, P. A., Olff, M., & Smid, G. E. (2019). Traumatic loss: Mental health consequences and implications for treatment and prevention. European Journal of Psychotraumatology, 10(1), 1591331. https://doi.org/10.1080/20008198.2019.1591331

Hilberdink, C. E., Ghainder, K., Dubanchet, A., Hinton, D., Djelantik, A. A. A. M. J., Hall, B. J., & Bui, E. (2023). Bereavement issues and prolonged grief disorder: A global perspective. Global Mental Health, 10, e32. https://doi.org/10.1017/gmh.2023.28

O’Connor M. F. (2019). Grief: A brief history of research on how body, mind, and brain adapt. Psychosomatic Medicine, 81(8), 731–738. https://doi.org/10.1097/PSY.0000000000000717

Seiler, A., von Känel, R., & Slavich, G. M. (2020). The psychobiology of bereavement and health: A conceptual review from the perspective of social signal transduction theory of depression. Frontiers in Psychiatry, 11, 565239. https://doi.org/10.3389/fpsyt.2020.565239

Szuhany, K. L., Malgaroli, M., Miron, C. D., & Simon, N. M. (2021). Prolonged grief disorder: Course, diagnosis, assessment, and treatment. Focus, 19(2), 161–172. https://doi.org/10.1176/appi.focus.20200052

Author Bio

Joziane Yazbeck is a thoughtful and reflective writer with a strong interest in mental health awareness, particularly in the areas of love, loss, and emotional healing. Drawing from personal experiences, their work focuses on expressing honest emotions and shedding light on the quiet struggles many people face but often do not speak about. Through their writing, they aim to create a sense of understanding, connection, and comfort for readers who may be going through similar challenges. Their goal is to use words as a way to heal, inspire, and remind others that they are not alone.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Bipolar Hijinks and the Mystery of the Brain

A person with type 2 bipolar disorder struggles with a lot more depressive and hypomanic episodes.

Introduction

Despite the roaring fascination in the mood/personality disorder department, there is a lot of misinterpretation in what these things actually are. Although looking at articles by experts may yield some ideas about what these disorders are, you can’t truly understand them unless you have them. Even then, having the said disorder won’t magically make everything understandable. Dear readers, as you can guess, the person writing this has bipolar 2 disorder, and I don’t understand anything either.

In the beginning, it feels like the changing of the seasons. Though seemingly natural, it can be devastating, especially if the people around you just assume it’s your personality quirk without understanding the underlying struggles. Yet eventually it turns ugly; the older you get, the worse it becomes. Either the dam breaks, an ultimatum is issued, or forced interference is needed. The diagnosis follows soon after. The discovery of a name that labels what you have opens doors that were never perceived until now. You have it. You are Bipolar. Memories of Reddit stories, books, TV shows, and movies hit you with various media interpretations of this illness. What now? Were you truly a monster all along? As time passes, you accept it, understand it, and live with it. Finally, after all these years, you find out why you are this way! Only to discover that the journey has only begun.

Before the Discovery

I believe that a good chunk of uncommon mental disorders is more common than you think. Psychology is still considered a new form of science, and a lot of stigma comes with it, specifically related to mental health challenges. Many live their lives unaware of what is happening on the inside, with only the assumption that what they are going through is normal. The “don’t ask, don’t tell” rule from the 1990s not only applied to the military but also reflects the attitudes of many people who are less accepting of mental illness. In my experience, growing up in Thailand, there aren’t many resources to help with diagnosis or therapy. Navigating through the world with bipolar is rough. Navigating it with no medication is torture. Though many may point out patterns, denying that something is wrong can be crippling. The thing that finally convinced me to go to a psychiatrist was after I left Thailand for Europe. The breaking point for me was buying 200 euros’ worth of Uber Eats in a single night and not eating any of it. It wasn’t my worst maniac-spending issue, but the straw that broke the camel’s back.

The Discovery and Looking Back

In most cases, you never really understand what is going on in your head, and when you finally get that diagnosis, the world switches lenses. Sure, the pills and such can be overwhelming, but what I think is the most spiraling notion of getting the diagnosis is comparing your experience with others, wondering if other people you once knew might be like you. It can be isolating. Internet forums and memes on your situation may help alleviate pressure for a bit, but it’s just like having a bag of potato chips for dinner. Never fulfilling. Some turn bipolarity into their entire personality, and some hide the fact that they have bipolar disorder, whilst others embrace it and live a relatively normal life. Yet, the fact that the media depictions of bipolar disorder can be extreme and misinformed can truly scare others when faced with the fact that they have bipolar disorder.

Bipolarity and Beyond

So, you have a bipolar disorder, what now? The pills keep the bipolarity at bay whilst slowly unravelling your mind with the therapist, which is productive and highly recommended. A cure is not going to be possible for a while, and yet the trouble is far from over. Anti-psychotics and the like alter the mind and body for better or for worse, and yet not taking them leads to a lot of grief. Though despair of being reliant on medication for the next few years and beyond, this is when the most important part comes in, i.e., balance. Are you gaining weight due to the pills? Check with your doctor and see if your thyroid is OK. Every action has its equal and opposite reaction. It’s a balancing act of the body and mind! You don’t have to exercise excessively or diet your life away. Eventually, you’ll be OK.

Conclusion

Though it is a messy road ahead, I believe in you! It is hard, it is exhausting, and you may end up spending 4K on a trip to Disneyland due to forgetting to take your pills. It gets better. From the beginning, where the only thing you get are clues and rough context, to the diagnosis and beyond, learning that you are undoing what you were taught by the media and beyond, you are doing great. Just remember that if your body is getting wonky due to the pills, check with your doctor and see if they can help you get back on your feet again!

I have bipolar type 2. I struggled with it for many, many years, and I wanted to show that the readers are not alone in this. Bipolar II disorder is characterized by recurring episodes of major depression and hypomania, which is a milder form of mania that doesn’t typically result in significant functional impairment. In contrast, Bipolar I disorder involves more severe manic episodes lasting at least seven days, often requiring hospitalization. While individuals with Bipolar I may experience these extreme highs and lows, those with Bipolar II spend more time in depressive episodes overall. The mood swings in Bipolar II tend to be less intense but can still severely impact daily life. Understanding these differences is crucial for proper diagnosis and treatment.

References

Bonnín, C. del M., Reinares, M., Martínez-Arán, A., Jiménez, E., Sánchez-Moreno, J., Solé, B., Montejo, L., & Vieta, E. (2019). Improving functioning, quality of life, and well-being in patients with bipolar disorder. International Journal of Neuropsychopharmacology, 22(8), 467–477. https://doi.org/10.1093/ijnp/pyz018 ‌

de Filippis, R., Menculini, G., D’Angelo, M., Carbone, E. A., Tortorella, A., De Fazio, P., & Steardo, L., Jr (2022). Internalized-stigma and dissociative experiences in bipolar disorder. Frontiers in Psychiatry, 13, 953621. https://doi.org/10.3389/fpsyt.2022.953621  

Favre, S., & Richard-Lepouriel, H. (2023). Self-stigma and bipolar disorder: A systematic review and best-evidence synthesis. Journal of Affective Disorders, 335, 273–288. https://doi.org/10.1016/j.jad.2023.05.041

Latifian, M., Abdi, K., Raheb, G., Islam, S. M. S., & Alikhani, R. (2023). Stigma in people living with bipolar disorder and their families: A systematic review. International Journal of Bipolar Disorders, 11(1), 9. https://doi.org/10.1186/s40345-023-00290-y

Perich, T., Mitchell, P. B., & Vilus, B. (2022). Stigma in bipolar disorder: A current review of the literature. The Australian and New Zealand Journal of Psychiatry, 56(9), 1060–1064. https://doi.org/10.1177/00048674221080708  

Author Bio

Morgane Mahler is an artist who has lived with Bipolar 2 her entire life. She spent her years in Thailand, struggling with the illness, and finally got diagnosed when she moved to Europe, where psychological care is more open.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Animal Instinct – How Female Biology and Socialization Inform Responses to Sexual Assault

Women and men's mental health

Introduction

In my junior year of high school, I was drugged and sexually assaulted. In the moments before I lost control to the substance, I felt the intense urge to punch my assailant in the eye. I lifted my fist, wrapped my knuckles tight in my palm, then realized I was not moving at all. I thought I might scream. The sound felt like it was moving through molasses, which filled my whole body. I remember having the thought in the moment that there was no reaction now that could save me. My body must have had that thought before I did, as it shut down entirely. I experienced complete physical and vocal immobility. This response, commonly referred to as the “freeze” response, is a psychological reaction called tonic immobility. Paralysis is frequently reported in the immediate aftermath of sexual assault, yet our socialization delineates the “ideal victim” as the woman who fights her attacker tooth and nail. What happens when our brain, our body, and our socialization send conflicting signals?

When studying physiological responses to a threat, we most commonly examine the sympathetic responses associated with the fight-or-flight response. Sympathetic responses raise heart rate and trigger bursts of energy, enabling the body to either attack or flee with an adrenaline boost that increases the chances of survival. Freezing, on the other hand, is a parasympathetic response that slows the heart rate and promotes energy restoration. Sympathetic responses happen in an instant, while parasympathetic responses tend to take longer to kick in. Why, then, do those who freeze report a sudden loss of mobility? Why, in this specific instance, is a parasympathetic response behaving like a sympathetic one? And what does our society assume about women who “play possum”?

The freeze response differs from the fawn response, which is characterized by appeasement behaviors aimed at calming the aggressor and may involve flattery and compliance. This response often occurs when individuals perceive that resisting could escalate the threat, leading them to attempt to bond with or please the aggressor as a survival strategy. Both responses illustrate how biological and social conditioning influence human behavior in the face of danger, highlighting the complexities of trauma reactions and societal perceptions of survivors. Like the freeze response, fawning is also parasympathetic and involves behaviors aimed at de-escalating a threatening situation.

Why Women Freeze and Fawn

While both men and women are prone to stress responses, women are much more likely to freeze, while men are more likely to fight. There are a plethora of hypotheses as to why, but 2 major factors seem to play the largest part, i.e., biological gender roles and social conditioning towards violence. Biologically and historically, women are primed to respond to threats with a caretaking mindset, which over time became a rigid stereotype, urging women to take up a “break the glass ceiling” mindset.

As the predominant nurturers in their communities, women’s responses are not “escape at all costs,” but “escape with as little harm to my offspring.” We are biologically trained to de-escalate, whether that’s by making yourself immobile or befriending the threat, an explanation for the prevalent “fawn” response, when a victim appeases their assailant at all costs. Women with children cannot fight. You cannot throw a hook with a baby in either arm. Biologically speaking, the average woman will be physically overpowered by the average man. The fact that we are indulging in this thought is in itself problematic, as men and women must be at complementary ends, not comparative ones.

On paper, there is no point in fighting. Men, on the other hand, are not hardwired towards damage control. They are biologically hunters and soldiers. Their survival affects only themselves. Their only goal when responding to a threat is to destroy it, while women must destroy it with as little impact on their environment and family unit as possible. Social conditioning is also a major player to consider. We raise our boys to be strong, brave, and aggressive. We promote playground roughhousing and arm wrestling, crowning the strongest boy the best. Girls, opposingly, are raised towards fulfilling service and caretaking roles. We teach our girls to fit in a box, to make themselves small, to not disrupt. Men are taught to shout, to kick, to deceive, to push for what they want at all costs. Why would women, when faced with a threat, fight? We are raised to be as small as possible. Flailing and screaming and hitting are not dainty. Not in the slightest. Thus, the society indirectly demands raising children who blend gender roles, or the system collapses when more and more people choose not to bear children.

The Model Victim Survivor

A 1990 study by the U.S General Accounting Office states that the perpetrators of serious sexual assault against a White victim were much more likely to receive a harsh sentence than a perpetrator of a serious sexual assault against a Black victim. Racial bias is inextricably linked with our understanding of victimhood. Common rape myths also impact our view of sexual assault as a whole. Victims who did not verifiably fight back against their assailant are less likely to be viewed as credible in the eyes of a jury. Cases in which the victim is perceived as having partaken in activities that raise their blameworthiness (e.g., dressing in revealing clothing, consumption of drugs and/or alcohol, traveling alone/at night, working in “unsavory” fields such as sex work) have also been frequently dismissed by jurors and judges alike.

Keeping this in mind, we start to pick apart why the female victim’s nervous system chooses simply (or not so simply) to freeze. Our biological condition says placate, our social condition says be polite, our body tells us to flee, and our experience with the justice system says we must fight to be believed. Thus, we freeze. Freezing is a highly successful de-escalation tactic for female victims. It is a reaction honed by years of evolution, yet it is the response most frequently scrutinized by jurors. Our contradicting societal conceptualizations of sexual assault make the “model victim” a logical impossibility. Rape myths are so deeply ingrained, not only in our culture but in the institutions of racism, misogyny, and classism. It takes active deconstruction on the part of legal agencies to ensure an unbiased trial for a woman, especially one who’s “high risk” for being labeled promiscuous, stupid, or glib. 

Physiological Overload

With all these facts in mind, we can begin to understand what happens in the mind and body that causes women to freeze. Tonic immobility is, in fact, not solely rooted in the parasympathetic or sympathetic responses. It is caused by a strong sympathetic response that triggers extreme muscle tension, which occurs simultaneously with a parasympathetic response that slows the heart rate. The body is quite literally trapped in limbo between two responses, and essentially experiences an overload and ceases normal function. This cessation of function can also help begin to explain the large gaps in memory experienced by trauma survivors. The body is firing on all cylinders to survive, and the brain takes this as a cue that this experience may be more harmful to remember than to forget. 

Conclusion

In conclusion, it is a highly effective survival tactic for female assault victims to enter a state of tonic immobility, despite the numerous societal factors stigmatizing the response. The brain, the body, and the culture all work in tandem to inform our response to a threat, and it is important to note that in no instance is a survivor consciously “choosing“ a response. Their body takes over and scans past experiences responsible for conditioning to decide the best route to survival in a matter of seconds. Freezing is not a source of shame; in fact, it’s quite the opposite. A freeze response means your body truly used every single tool at its disposal to keep you alive. Tonic immobility is not a failure to act. It is the most complicated and sophisticated action of them all.

As noted in the introductory paragraph, I experienced a sexual assault during my junior year of high school. I also experienced serious assaults in my childhood and first year of college, and in every instance except the last, my response was to freeze. I have spent a lot of time researching and understanding why my body chose this response, and I believe other survivors would find it comforting to know that the freeze response is not your body’s betrayal, but its gift; a gift of time to choose the next effective move. 

References

Ahrens C. E. (2006). Being silenced: The impact of negative social reactions on the disclosure of rape. American Journal of Community Psychology, 38(3-4), 263–274. https://doi.org/10.1007/s10464-006-9069-9

Avcı, M., & Arı, E. (2023). Examining the effect of awareness-raising efforts and rape myths on attitudes toward survivors of sexual assault. Sexual Offending, 18. e9965. https://doi.org/10.5964/sotrap.9965

Campbell, R., Dworkin, E., & Cabral, G. (2009). An ecological model of the impact of sexual assault on women’s mental health. Trauma, Violence & Abuse, 10(3), 225–246. https://doi.org/10.1177/1524838009334456

O’Doherty, L., Whelan, M., Carter, G. J., Brown, K., Tarzia, L., Hegarty, K., Feder, G., & Brown, S. J. (2023). Psychosocial interventions for survivors of rape and sexual assault experienced during adulthood. The Cochrane Database of Systematic Reviews, 10(10), CD013456. https://doi.org/10.1002/14651858.CD013456.pub2

Roelofs K. (2017). Freeze for action: Neurobiological mechanisms in animal and human freezing. Philosophical Transactions of the Royal Society of London, Series B, Biological Sciences, 372(1718). 20160206. https://doi.org/10.1098/rstb.2016.0206

Schmidt, N. B., Richey, J. A., Zvolensky, M. J., & Maner, J. K. (2008). Exploring human freeze responses to a threat stressor. Journal of Behavior Therapy and Experimental Psychiatry, 39(3), 292–304. https://doi.org/10.1016/j.jbtep.2007.08.002

Author Bio

Izzy Marie is currently a B. A. student at Marymount Manhattan College and a lifelong lover of writing and journalism. Izzy is also a prominent mental health and sexual violence prevention activist and a political playwright. 

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Men’s Mental Health: The Silence We Grow Up With

Men and Women's Mental Health

Introduction

Men are taught very early in life to “be strong.” Not strong in the sense of being emotionally aware, but strong in the sense of staying silent. In India, we grow up hearing things like “लड़के रोते नहीं हैं (boys don’t cry),” “be a man,“ or “handle it yourself.“ Over time, this doesn’t just become advice; it becomes conditioning. We stop expressing, stop sharing, and slowly stop understanding our own emotions. Men’s mental health in India is not ignored because it doesn’t exist. It’s ignored because it is never spoken about, not at home, not in schools, not even among close friends. That silence comes at a cost.

The problem is not that men don’t feel. The problem is that men are not allowed to feel openly. From a young age, vulnerability is often seen as weakness. A boy who cries is told to toughen up. A man who opens up is often dismissed or joked about. Over time, men learn to suppress instead of express. This suppression shows up in different ways — anger, frustration, withdrawal, or complete emotional numbness. Many men don’t even realize they are struggling because they have never been taught how to identify what they feel.

In a country where responsibilities often come early, to earn, to provide, to “be the man of the house“, the emotional burden increases, but the support system does not. Since conversations around mental health are still limited, especially for men, most choose silence over vulnerability.

Why Men Struggle to Open Up

One of the biggest reasons is conditioning. From childhood, boys are taught to solve problems, not to talk about them. Emotional expression is rarely encouraged. Over time, this builds a habit of internalizing everything. Another factor is fear of judgment. Many men feel that opening up might make them look weak, incapable, or less respected, especially in front of family or peers. Even in friendships, conversations often stay on the surface. There is bonding, but not always emotional depth. So when things get heavy, many men simply don’t know where to go.

How This Silence Affects Men

When emotions are constantly suppressed, they don’t disappear. Instead, they accumulate. This often leads to stress, anxiety, anger issues, or burnout. In some cases, it affects relationships, work performance, and overall well-being. Many men end up dealing with everything alone, which can make problems feel much heavier than they actually are. The lack of safe spaces to talk also leads to unhealthy coping mechanisms such as avoiding conversations, isolating oneself, or distracting with work or habits instead of addressing the root issue.

Changing the Narrative: Small but Important Steps

Change doesn’t need to start at a large scale. It can start with small, honest conversations. It starts with normalizing the idea that men can talk about their feelings without being judged. That checking in on a friend is not “extra“, it’s necessary. Families can play a big role by allowing boys and men to express themselves without immediately correcting or dismissing them. Even among friends, creating a space where it’s okay to say “I’m not okay“ can make a huge difference. Most importantly, understanding that asking for help is not a weakness; it’s awareness.

Conclusion

Men’s mental health in India is not a new issue. However, it’s an unspoken one. For years, silence has been passed down as strength. But real strength lies in expression, in understanding, and in being honest about what we feel. If we want things to change, the conversation needs to start in our homes, in our friendships, and within ourselves, because staying silent might feel easier, but it is never healthier.

I chose to write about this topic because I have personally seen how men around me, i.e., friends, family, even myself at times, hesitate to talk about what we feel. It’s not that the emotions are not there, it’s just that we don’t grow up learning how to express them. Most of us deal with things silently, thinking that’s what strength looks like. I believe this needs to change, and even starting a small conversation around it can make a difference.

References

Camacho-Ruiz, J. A., Galvez-Sánchez, C. M., & Limiñana-Gras, R. M. (2026). A narrative review of men’s mental health: The role of stigma and Ggender-differentiated socialization. Behavioral Sciences, 16(2), 262. https://doi.org/10.3390/bs16020262

Meghrajani, V. R., Marathe, M., Sharma, R., Potdukhe, A., Wanjari, M. B., & Taksande, A. B. (2023). A comprehensive analysis of mental health problems in India and the role of mental asylums. Cureus, 15(7), e42559. https://doi.org/10.7759/cureus.42559

Murthy R. S. (2017). National mental health survey of India 2015-2016. Indian Journal of Psychiatry, 59(1), 21–26. https://doi.org/10.4103/psychiatry.IndianJPsychiatry_102_17

India State-Level Disease Burden Initiative Mental Disorders Collaborators (2020). The burden of mental disorders across the states of India: the Global Burden of Disease Study 1990-2017. The Lancet, Psychiatry, 7(2), 148–161. https://doi.org/10.1016/S2215-0366(19)30475-4

World Health Organization. (2017). Depression and other common mental disorders: Global health estimates. World Health Organization. https://iris.who.int/server/api/core/bitstreams/6bab42bc-df0f-4f68-a86d-28ebedb85e42/content

Author Bio

Vansh Raj is an operations and customer experience professional currently working with Zostel, India’s largest chain of backpacker hostels. With hands-on experience across 100+ properties, he specializes in solving real-world operational challenges and improving customer journeys. Alongside his professional work, he is deeply interested in human behavior, experiences, and conversations that often go unheard.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Mental Health and Positivity for Cancer Survivors

Mediastinal Cancer that Originated in the Thymus

Introduction

I was diagnosed with advanced cancer after giving birth to my third child one month early. I was 32 years old and would never have imagined that the symptoms I was having meant that I had an 8 cm diameter growth of cancer in the centre of my chest. The doctors gave me a maximum of eight weeks to live, and it would not be a great quality of life. I want to discuss and explain how I rationalised and had the mental strength to survive beyond the eight weeks I was given.

Mediastinal Cancer that Originated in the Thymus

I believe that a positive mindset and refusal to feel sorry, sad, or pity for oneself is key to a successful recovery. I also believe that cancer treatment and all the chemicals and the side effects are part and parcel of the process of getting better.

I genuinely believe that recovery from serious illness, such as cancer, is clearly fundamentally to do with the doctors and the treatment and the people around you; however, if you don’t believe that you can fight and survive a potentially tragic and life-ending diagnosis, then you might as well give up! I was in the hospital with a 19-year-old who had the same cancer that I did, straight after giving birth to my third child. Not only was I weak from the traumatic pregnancy, but I was also older than most of those who are unfortunate to be diagnosed with such an aggressive cancer. I was also petrified at the thought of not being able to see my children grow up.

There is no one way to rationalise or mentally deal with your potential mortality.

However, I do believe that your outlook and gratitude, not only for the lengths to which the doctors go, but also for the care provided by your friends and family, are invaluable.

Beacon of Hope

I spent a lot of time lying in a hospital bed attached to poison or poisons, which you are told will apparently help your body to fight and kill the cancer, and hopefully survive. That said, nobody tells you that the toxicity of the cancer treatment chemotherapy, radiotherapy, and immunotherapy all cause permanent damage and profoundly harmful side effects. I had pneumonia 5 times in the space of six months. And nobody prepared me for the fact that I would feel so weak and exhausted, permanently nauseous, and so fragile. On top of that, I felt like a burden to my entire family. Plus, my children, especially my eldest daughter, were horrified by my baldness and my rapid weight loss.

We all know what cancer is, and most people know at least one person or more who has died because of cancer. Why does no one explain what cancer is and how it kills you?

I think the children should be taught what cancer is, how it grows, and how it kills you. Also, how the medication used to treat cancer is toxic and damaging, and it’s basically a race between the cancer and the chemotherapy and radiotherapy as to which doesn’t kill you first. I also think that people need to know that a positive outlook and refusal to give up are so important and a significant part of the survival rate.

I find it sad when I hear people discussing friends, relatives, children, and anyone they know who has just been diagnosed with cancer, and how people refer to it as the big’C’!

One third of the people on earth will at some point be diagnosed with some form of cancer. I don’t want to normalise it, but I also don’t want to demonise it. It’s just part of living or potentially surviving, and people need to understand how it occurs, how they fight it, and how you can help fight it with positivity and a desire to live, and not just give up. Strangely enough, women give birth every day. When I had my first child, I had no idea of any of the details, not even my mother told me. It is overwhelming that there are many embarrassing moments, more pain than I think any man could survive, yet they still smile when the baby is placed on their chest. My point being, we are happy to discuss so many things, such as bullying, manners, studying, and the importance of doing well. However, nobody explains some of the most devastating, confusing, and profoundly mentally and physically challenging experiences that people will ever confront.

I chose to write about this topic because I almost lost my life, and it was very mentally and physically draining. Unfortunately, most people do not know how to deal with illness and what to say because they don’t understand what is involved in trying to survive a serious illness. The amount of platitudes people say or tell you is one of the most irritating aspects of being severely sick or potentially mortally ill. As an example, I regularly received cards from friends wishing me to get well soon. Which, frankly, is not only insane but insulting. I didn’t catch a cold. I was diagnosed with an 8-week death sentence!

Conclusion

I think it’s probably slightly unusual for a patient to be so inquisitive about the treatments and the potential negative side effects. Sadly for my oncologist, I was one of those annoying patients. I wanted to understand everything: why they were taking blood and what they were testing it for, why they had to take my bone marrow, the name of my (or acronym!) chemotherapy, and why all the chemotherapy drugs were different colors? Why was I so exhausted after every radiotherapy session, and why did the immunotherapy make me feel violently sick? What survival odds did they give me, percentage-wise? (I think in retrospect that was one question I probably did not need or want to know the answer to, it was shockingly low!😳). Of course, I’m aware and understand that a lot of patients would prefer to live in blissful ignorance, which obviously should be respected. However, if a patient wants to know their prognosis and understand their treatments, I think that doctors should be able and willing to explain in simplistic and understandable terms what the patient can expect to endure and experience throughout the treatment.

In school, children are taught many things, some practical, some not so practical. It will come as no surprise that I was a student hungry for knowledge. I genuinely enjoy learning and understanding how things work and why things are the way they are. However, I feel we need to adjust how children are educated! We haven’t adjusted our education system at the same rate as the world is changing. Children these days face so many distractions and so much competition, yet we still educate them the same way we did decades ago.   Children need more practical life/survival skills and interpersonal skills.   

I am genuinely fearful as to how AI is going to change the world, and not in a positive way. As useful as it is, it is making people more lazy and less inclined to be inquisitive and ask questions, read books, and try to understand subjects and do research, because it’s too easy to ask AI to do the work for you.

References

Fayette, D., Juríčková, V., Kozák, T., Mociková, H., Gaherová, L., Fajnerová, I., & Horáček, J. (2023). Cognitive impairment associated with Hodgkin’s lymphoma and chemotherapy. Neuroscience Letters, 797, 137082. https://doi.org/10.1016/j.neulet.2023.137082

Morante-Sainz, I., Ruiz-Pérez, I., & Maldonado-Martin, S. (2026). Effects of physical activity and exercise interventions in health-related variables in Hodgkin’s and non-Hodgkin’s lymphoma patients during clinical treatment: a systematic review and single-arm meta-analysis. The Journal of Sports Medicine and Physical Fitness, 66(3), 453–463. https://doi.org/10.23736/S0022-4707.25.17121-1

Øvlisen, A. K., Jakobsen, L. H., Kragholm, K. H., Nielsen, R. E., de Nully Brown, P., Dahl-Sørensen, R. B., Frederiksen, H., Mannering, N., Josefsson, P. L., Ludvigsen Al-Mashhadi, A., Jørgensen, J. M., Dessau-Arp, A., Clausen, M. R., Pedersen, R. S., Torp-Pedersen, C., Severinsen, M. T., & El-Galaly, T. C. (2022). Mental health among patients with non-Hodgkin lymphoma: A Danish nationwide study of psychotropic drug use in 8750 patients and 43 750 matched comparators. American Journal of Hematology, 97(6), 749–761. https://doi.org/10.1002/ajh.26538

Smith, S. K., Zimmerman, S., Williams, C. S., & Zebrack, B. J. (2009). Health status and quality of life among non-Hodgkin lymphoma survivors. Cancer, 115(14), 3312–3323. https://doi.org/10.1002/cncr.24391

Tao, R., Chen, Y., Kim, S., Ocier, K., Lloyd, S., Poppe, M. M., Lee, C. J., Glenn, M. J., Smith, K. R., Fraser, A., Deshmukh, V., Newman, M. G., Snyder, J., Rowe, K. G., Gaffney, D. K., Haaland, B., & Hashibe, M. (2022). Mental health disorders are more common in patients with Hodgkin lymphoma and may negatively impact overall survival. Cancer, 128(19), 3564–3572. https://doi.org/10.1002/cncr.34359

Author Bio

Sarah Nicola was born in Oxford, England, on the 7th of November 1971. She moved to Zambia with her parents and sister in 1974 and attended primary school until the age of 11. She was then sent to an all-girls boarding school in England. The school was highly academic and extremely competitive. After completing her A-levels, she took a year off before attending university to work with the British embassy in Cyprus. She then started university at Oxford Brookes University, studying art history; however, because the fees were expensive and her parents were not able to contribute, she ended up accepting a modeling contract, which was extremely lucrative. However, her family was not happy, so she started working in the car parts industry and attending night school. After seven years, she met her future husband in the south of France, and they married and had three children.

Sadly, the marriage did not survive, partly due to her husband’s inability to cope with Sarah’s illness, including the fact that Sarah reassessed what she wanted out of life and realised when she was three years into remission that she couldn’t rely on her husband’s emotional support. Sarah felt that if her life partner fell apart when she needed him most, she couldn’t rely on him to be supportive as they grew older. Sarah and her husband separated in 2007 and finally divorced in 2009 after an extremely acrimonious and painful divorce process. This included not only her husband but also his whole family, who were trying to gain custody of the three children. Sarah won full custody against all odds. The children are now 26, 24, and almost 22. All three went to university, and two achieved their master’s. The third child is currently doing her master’s. It has not been easy because my ex-husband refused, and the court upheld that request to pay me any maintenance. He did pay the minimal amount for each child, however, our son, who stayed back a year, was still living at home until he was 19, and his father stopped the maintenance to support his son living with me.

Due to all the treatments Sarah received to cure the non-Hodgkin lymphoma, she now has lung fibrosis, myocardiopathy, ulcerative colitis, and diverticulitis, just a few of the side effects of the severe treatments. Sarah knows that the alternative would have been death almost 22 years ago.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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From Struggle to Strength: A Journey Through Eating Disorder Recovery

An eating disorder doesn’t always look the way people expect. It can hide behind routines, smiles, and everyday life.

Introduction

Eating disorder recovery is not something that happens overnight. It’s messy, painful, and often begins long before anyone else notices. For many, it’s a quiet struggle that slowly takes up more and more space until one day, it becomes impossible to ignore.

An eating disorder doesn’t always look the way people expect. It can hide behind routines, smiles, and everyday life. It can exist for years without being fully acknowledged, even by the person experiencing it. And when it finally comes to light, it often brings with it a harsh realization of just how far things have gone.

Recovery begins in that moment of clarity, the moment where something shifts, and the desire to live becomes stronger than the urge to disappear. It’s the decision to fight, even when everything inside feels exhausted. It’s also the realization that you are more than your disorder, even if you’ve forgotten who you were without it.

No one recovers alone. Behind every step forward, there are often people, friends, family, or even small moments of connection, reminding you of who you are and what you’re worth. Sometimes, recovery starts because someone else reached out when you couldn’t.

This is why awareness matters. Eating disorders don’t always look obvious, and the people struggling are not always able to ask for help. Reaching out, checking in, and speaking up when something feels off can make a difference, sometimes more than you realize.

Recovery is not a straight line. It’s a long road back to yourself. But it is possible. It starts with choosing to stay.

Recovering dynamics are not just about food, weight, or numbers. It’s about unlearning patterns that once felt like control, but were slowly taking everything instead. It’s about sitting with discomfort instead of escaping it, and allowing yourself to feel things you may have spent years avoiding.

There are days when recovery feels empowering, where choosing nourishment, rest, and presence feels like reclaiming pieces of yourself. Then there are days when it feels heavy, when the thoughts are loud, and when old habits seem easier, safer, and more familiar. Both are part of the process.

One of the hardest parts is facing the question: Who am I without this? When something has been part of your life for so long, even if it’s destructive, it can feel like losing a part of your identity. Recovery then becomes not only about healing, but about rediscovering yourself, your values, your joy, your relationships, and the life you want to live.

It also means learning to accept support and letting people in, even when it feels uncomfortable. Trusting that you don’t have to carry everything alone because recovery is not meant to be a solo journey is something that grows stronger when shared with others who care.

There is no perfect way to recover. No linear timeline. No moment where everything suddenly feels easy. However, with time, patience, and support, the things that once felt impossible slowly become manageable. And the life that once felt distant starts to come back into reach.

Recovery is choosing, again and again, to move toward life, even on the days when it feels hardest.

The Moment Everything Became Real

For a long time, it didn’t feel like a crisis. It felt manageable, like something I could control, something that didn’t really define me. From the outside, life went on as usual. But internally, things were slowly getting louder, heavier, and harder to ignore.

The shift didn’t happen all at once. It crept in gradually, until one day it was undeniable. The thoughts were no longer just background noise—they were constant. The habits were no longer small—they were consuming. And the line between “being in control” and losing myself completely had quietly disappeared.

That Was the Moment Everything Became Real

It wasn’t just about recognizing the problem, but understanding the seriousness of it. Realizing how much it had taken, how far it had pushed me, and how close it had come to costing me everything. It’s a confronting place to be because once you see it clearly, you can’t unsee it.

But that moment, as terrifying as it is, also holds something important. It’s the beginning of awareness. Without that awareness, recovery can’t begin.

Choosing to Fight for Life

After everything became real, there comes a choice. Not a one-time decision, but a choice that has to be made over and over again. Choosing recovery isn’t loud or dramatic. It’s often quiet, uncomfortable, and filled with doubt. Nonetheless, it’s there, in the small moments, where you decide to keep going.

Choosing to fight for life means going against thoughts that have felt like truth for a long time. It means doing the opposite of what feels safe. Eating when your mind tells you not to. Resting when you feel like you haven’t “earned” it. Speaking up when everything in you wants to stay silent.

It’s exhausting. And at times, it can feel like you’re losing more than you’re gaining. Because the disorder once served a purpose—it gave a sense of control, structure, maybe even comfort. Letting go of that can feel like stepping into the unknown without anything to hold on to.

But slowly, something begins to shift. The space that was once filled with rules and restrictions starts to open up. There’s room for other things: connection, laughter, and presence. Small glimpses of life that remind you why the fight is worth it.

Choosing recovery is, at its core, choosing yourself. Even when it’s hard. Even when it doesn’t feel natural yet. Even when you’re not fully convinced it will work.

Because somewhere along the way, the desire to live becomes stronger than the need to disappear.

Learning to Accept Help

One of the most difficult parts of recovery is not the food, the routines, or even the thoughts. It’s letting other people in. After spending so long dealing with everything internally, it can feel unnatural, even uncomfortable, to suddenly share what’s been hidden for so long.

There’s a kind of vulnerability in being seen like that. In admitting that you’re struggling. In saying out loud that you can’t do this alone. For many, that’s one of the hardest steps to take.

But recovery was never meant to be a solo journey.

Letting people in doesn’t mean losing control—it means creating support. It means allowing others to stand beside you when things feel overwhelming. Whether it’s friends, family, or professionals, these connections become an anchor in moments where everything else feels uncertain.

Sometimes, it’s the people around you who remind you of who you are when you’ve forgotten. Care for a think, who sees the parts of you that still exist beyond the disorder? Who stays, even on the days when you feel hardest to reach?

Accepting help is not a sign of weakness. It’s a step toward healing. Even if it feels unfamiliar at first, it can become one of the strongest foundations in recovery.

Conclusion

Recovery is not about becoming a perfect version of yourself. It’s not about never struggling again or having everything figured out. It’s about finding your way back to yourself, to your life, and to the things that make it worth living.

There will be setbacks. Moments where it feels like you’re back at the beginning. However, that doesn’t erase the progress you’ve made. Healing is not linear, and every step forward—no matter how small—still counts. What matters is continuing to choose life. To keep showing up, even on the hard days. To hold on to the parts of you that still want more, even when the voice of the disorder gets loud. Over time, those parts will grow stronger.

Recovery is possible. Not easy, not quick but real. Even if you’ve lost yourself along the way, you are still there. You always have been.

I didn’t choose to write about this because it’s easy. I chose it because it’s real, because it’s something that has lived quietly inside me for a long time, shaping my thoughts, my habits, and the way I see myself.

For years, it felt like something I had to carry alone. Something I couldn’t fully explain, and maybe didn’t even fully understand myself. And in many ways, it became normal. That’s the scary part, how something so destructive can start to feel familiar, even safe. At some point, staying silent started to feel heavier than speaking up. I chose to write about this because I know what it feels like to struggle in a way that isn’t always visible. To smile, to show up, and still feel like something is slowly falling apart underneath the surface. I know I’m not the only one who has felt that way.

I also chose to write this because of the people around me, because of the ones who saw me, who reached out, who reminded me that I’m more than this. Writing this is, in some way, my way of holding on to that, of reminding myself, on the hard days, why I’m choosing to fight. If someone else reads this and recognizes a part of themselves in it, they won’t feel quite as alone. Maybe it will make it just a little bit easier to speak up, to reach out, or to believe that things can change. That’s why this matters to me.

References

Giel, K. E., Behrens, S. C., Schag, K., Martus, P., Herpertz, S., Hofmann, T., Skoda, E. M., Voderholzer, U., von Wietersheim, J., Wild, B., Zeeck, A., Schmidt, U., Zipfel, S., & Junne, F. (2021). Efficacy of post-inpatient aftercare treatments for anorexia nervosa: A systematic review of randomized controlled trials. Journal of Eating Disorders, 9(1), 129. https://doi.org/10.1186/s40337-021-00487-5

Zipfel, S., Giel, K. E., Bulik, C. M., Hay, P., & Schmidt, U. (2015). Anorexia nervosa: Aetiology, assessment, and treatment. The Lancet, Psychiatry, 2(12), 1099–1111. https://doi.org/10.1016/S2215-0366(15)00356-9

Chiu, H. P., Huang, M. W., Tsai, S. Y., & Hsu, C. Y. (2023). A retrospective study of pharmacological treatment in anorexia nervosa: 6-month and 12-month follow-up. BMC psychiatry, 23(1), 126. https://doi.org/10.1186/s12888-023-04604-3

Mairhofer, D., Zeiler, M., Philipp, J., Truttmann, S., Wittek, T., Skala, K., Mitterer, M., Schöfbeck, G., Laczkovics, C., Schwarzenberg, J., Wagner, G., & Karwautz, A. (2021). Short-term outcome of inpatient treatment for adolescents with anorexia nervosa using DSM-5 remission criteria. Journal of Clinical Medicine, 10(14), 3190. https://doi.org/10.3390/jcm10143190

Monteleone, A. M., Pellegrino, F., Croatto, G., Carfagno, M., Hilbert, A., Treasure, J., Wade, T., Bulik, C. M., Zipfel, S., Hay, P., Schmidt, U., Castellini, G., Favaro, A., Fernandez-Aranda, F., Il Shin, J., Voderholzer, U., Ricca, V., Moretti, D., Busatta, D., Abbate-Daga, G., … & Solmi, M. (2022). Treatment of eating disorders: A systematic meta-review of meta-analyses and network meta-analyses. Neuroscience and Biobehavioral Reviews, 142, 104857. https://doi.org/10.1016/j.neubiorev.2022.104857

Author Bio

Lea Storm is a nursing professional with a strong interest in mental health, particularly within the field of eating disorders and recovery. Through both personal insight and professional experience in healthcare settings, the author brings a compassionate and reflective perspective to complex and often stigmatized topics. With a background in patient care across multiple specialties, the author is dedicated to raising awareness, promoting understanding, and contributing to a more open conversation around mental health. This piece is written as part of an ongoing journey toward recovery, with the intention of creating connection, reducing stigma, and reminding others that they are not alone.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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The Power of Discipline vs. Burnout: The Importance of Balance

you are on the path to healing yourself

Introduction

Discipline is often celebrated as the cornerstone of success, whether in fitness, work, or personal growth. We are taught to push harder, stay consistent, and never settle. However, behind the drive for constant self-improvement lies a hidden challenge, i.e., burnout. Even when we love what we do, the pressure to perform every day can weigh heavily on our mental health. In my own journey of building strength, creating content, and growing an online presence, I’ve felt the tension between striving for progress and needing rest. Understanding how to balance discipline with self-care is essential, not just for long-term results, but for maintaining mental well-being along the way.

1. The Fine Line Between Discipline and Overworking

Discipline is about consistency, focus, and pushing yourself to grow. Nonetheless, over time, it can become a burden if it turns into relentless pressure. For me, some days I wake up thinking, “I have to train harder, create more content, and optimize every detail.” That mindset, while productive in the short term, can make even small setbacks feel like failures. The key is understanding that discipline should serve you, not control you.

2. How Constant Pressure Affects Mental Health

When you’re always striving to improve, it’s easy to ignore mental fatigue. The brain needs rest just like muscles do. Personally, I’ve noticed that periods of overwork bring frustration, irritability, and sometimes a loss of motivation. Burnout doesn’t happen overnight. It creeps in, often disguised as normal “hard work.” Recognizing the signs early is crucial. These may appear as difficulty concentrating, feeling emotionally drained, or losing enjoyment in activities you normally love.

3. Signs You Might Be Heading Toward Burnout

Burnout often manifests subtly at first. You may notice a loss of motivation for tasks that once energized you, along with feelings of physical fatigue despite getting enough rest. Constant stress and overthinking about your progress can become prevalent, and you might even experience a sense of guilt when taking time off. Personally, I realized I was burnt out when my workouts, which used to be enjoyable, turned into just another item on my checklist. That’s when I realized I needed a break.

4. The Importance of Mental and Physical Recovery

Recovery isn’t weakness, it’s strategy. Taking rest days, meditating, or even following a light workout routine helps recharge both the body and mind. Personally, I now intentionally schedule rest periods, knowing that stepping back allows me to perform better later. Recovery also creates space for creativity and reflection, which is essential when you’re building something meaningful like a fitness brand or an online presence.

5. Building Sustainable Habits Instead of Extreme Routines

Sustainable habits are small, consistent actions that support long-term growth without sacrificing mental health. For example, instead of forcing myself to train two extra hours every day, I focus on quality over quantity and maintain a consistent schedule. I also plan my content and workouts in ways that allow flexibility so I can take breaks without guilt. Discipline then becomes a tool, not a trap.

6. Balancing Drive and Self-Care

Ultimately, the goal is balance. Discipline gives us direction and progress, but self-care protects our mental and emotional health. In my own life, I’ve learned to respect my limits, celebrate small wins, and give myself permission to rest. This mindset shift has allowed me to grow consistently while avoiding burnout, a lesson that applies to fitness, business, and personal development alike.

For me, the moment I realized burnout was approaching was when training stopped feeling fun, and my mind was constantly racing with “what’s next?” That was the wake-up call to slow down, take rest seriously, and restructure my routine. Recognizing these signs early can prevent burnout from derailing your progress, both physically and mentally.

Discipline is the engine that drives progress. It’s what gets you to the gym when you don’t feel like it, what pushes you to create content consistently, and what keeps you focused on long-term goals. In my own journey, I’ve seen how discipline transforms results, both physically and professionally.

More importantly, there’s a tipping point. When discipline becomes relentless, it can start to feel like a burden rather than a tool. Some days, I catch myself thinking, “I have to train harder, post more content, and improve every detail,” and the pressure becomes overwhelming. Instead of feeling motivated, I feel trapped by expectations I set for myself.

The key difference between healthy discipline and overworking lies in awareness and boundaries. Discipline is sustainable. It drives progress without depleting your energy or mental health. Overworking, on the other hand, is unsustainable and often leads to frustration, fatigue, and even burnout. Recognizing the difference early is essential because the line between being productive and being overwhelmed is often thinner than we think.

Pushing yourself to improve constantly can feel productive, but it takes a hidden toll on your mental health. From my own experience, when I was focused on training harder, creating more content, and growing my brand all at once, I started noticing subtle changes in my mood and energy. Tasks that used to feel exciting began to feel like chores, and even small setbacks became frustrating.

Constant pressure can lead to stress, irritability, and mental fatigue. Your mind, like your body, has limits, and ignoring them can slowly drain your motivation. Burnout doesn’t announce itself. It creeps in quietly. You might find yourself overthinking every detail, losing focus during workouts, or feeling guilty for taking a short break.

The most important lesson I’ve learned is that progress and mental well-being don’t have to be at odds. Recognizing the signs of mental strain early, like fatigue, lack of motivation, or irritability, allows you to adjust your routine before burnout sets in. Discipline should fuel growth, not come at the expense of your mental health.

Burnout often sneaks up quietly, especially when you’re used to pushing yourself hard. From my own experience, the warning signs weren’t dramatic. They were subtle changes in how I felt mentally, physically, and emotionally.

Some common signs include:  

  • Loss of Motivation: Tasks that once energized you, like workouts or content creation, start feeling like chores. I noticed I was going through the motions without excitement.
  • Persistent Fatigue: Feeling drained even after rest or sleep, as if your energy reserves are constantly low.
  • Frustration or Irritability: Small obstacles feel overwhelming, and patience wears thin.
  • Overthinking or Guilt: Constantly feeling that you’re not doing enough, or stressing over minor setbacks.
  • Physical Symptoms: Tension, headaches, or disrupted sleep often accompany mental strain.

Conclusion

Discipline is a powerful tool. It drives growth, builds strength, and helps us achieve goals we never thought possible. However, without balance, it can quietly turn into burnout, affecting both mental health and long-term performance. From my own experience, the key is to recognize the signs early, respect inner limits, and prioritize recovery as much as effort.

Sustainable progress doesn’t come from pushing harder every day; it comes from consistent, focused action combined with rest and self-care. By balancing drive with mindfulness, you can continue to grow physically, mentally, and professionally, without sacrificing your well-being. Remember that discipline should serve you, not control you. When you honor both your goals and your mental health, success becomes not just achievable, but truly sustainable.

I chose to write about “Discipline vs. Burnout” because it’s something I’ve personally struggled with. In my journey of fitness, content creation, and building an online brand, I constantly push myself to improve and achieve more. Over time, I realized that the same drive that fuels progress can also create mental strain if not balanced properly. I wanted to share this topic because it’s relatable to anyone pursuing growth, whether in fitness, work, or personal development, and to highlight the importance of balancing discipline with mental well-being.

References

Camara, A. M., & Parker, G. (2025). A review of longitudinal studies assessing personality and burnout. Journal of Psychiatric Research, 189, 76–90. https://doi.org/10.1016/j.jpsychires.2025.05.064

Ochentel, O., Humphrey, C., & Pfeifer, K. (2018). Efficacy of exercise therapy in persons with burnout: A systematic review and meta‑analysis. Journal of Sports Science and Medicine, 17(3), 475–484. https://pubmed.ncbi.nlm.nih.gov/30116121/

Wilczyńska, D., Qi, W., Jaenes, J. C., Alarcón, D., Arenilla, M. J., & Lipowski, M. (2022). Burnout and mental interventions among youth athletes: A systematic review and meta‑analysis of the studies. International Journal of Environmental Research and Public Health, 19(17), 10662. https://doi.org/10.3390/ijerph191710662

Parker, G., & Russo, N. (2025). Burnout: At times a physical state. Australasian Psychiatry 34(2), 194–197. https://doi.org/10.1177/10398562251395535

Snarr, R. L., & Beasley, V. L. (2022). Personal, work‑, and client‑related burnout within strength and conditioning coaches and personal trainers. Journal of Strength and Conditioning Research, 36(2), e31–e40. https://doi.org/10.1519/jsc.0000000000003956

Author Bio

Niko Neparidze is a fitness content creator, armwrestler, and online entrepreneur passionate about health, nutrition, and personal development. He creates content and digital resources that inspire people to improve their physical performance while maintaining mental well-being. With experience in strength training, fitness coaching, and building online brands, Niko shares practical strategies to balance discipline, growth, and self-care in everyday life.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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When You’re the One Everyone Leans On: The Mental Health Cost of Always Being the Helper

When You're the One Everyone Leans On: The Mental Health Cost of Always Being the Helper

Introduction

For a long time, I believed being “the strong one” was something to be proud of. I was the person who stayed calm in hard moments, showed up when others were struggling, and kept going even when I was exhausted. That role became even more defined when I became a caregiver to both my grandmother as she became ill and could no longer care for herself. There wasn’t space to fall apart—there were appointments to manage, decisions to make, and people depending on me to hold everything together.

On the surface, that kind of reliability looks admirable and is often rewarded. However, over time, I began to understand that constantly being the helper can come with a quiet emotional cost. When your identity becomes tied to being dependable, compassionate, and capable under pressure, it becomes very easy to ignore your own needs until you are running on empty.

What makes this especially difficult is that emotional depletion rarely arrives all at once. It builds slowly. It can look like irritability, numbness, trouble sleeping, reduced patience, loss of motivation, or a feeling that you have nothing left to give. Research on burnout and related mental health strain in caregiving and healthcare settings shows that emotional exhaustion is not simply about being busy. It is often tied to chronic stress, limited recovery, and the pressure of caring for others without enough support. That reality matters not only for professionals in helping fields but also to anyone who has become the emotional anchor in their family, workplace, or community. The experience of caring for others is meaningful, but it is also heavy in ways that are often underestimated.

There is a powerful but dangerous story many helpers tell themselves, that caring for others’ well-being means carrying as much as possible for as long as possible. I learned this firsthand while caring for family members I love deeply. When someone you care about is unwell, stepping in doesn’t feel like a choice. It feels like the only option. You become the organizer, the emotional support system, the advocate, and sometimes the person who absorbs everyone else’s fear so they don’t have to. In reality, human beings are not built to absorb stress indefinitely. The more we normalize over-functioning, the more likely we are to dismiss the warning signs that our mental health is slipping. Burnout literature consistently links prolonged emotional strain with poorer well-being, and reviews in nursing and mental healthcare settings have found clear relationships between burnout and depression, along with broader declines in quality of life and functioning.

What makes this pattern especially hard to break is that it is often rewarded. The dependable person is praised for staying late, taking on more, answering one more call, fixing one more problem, and never appearing shaken. Nonetheless, being needed is not the same thing as being well. Eventually, the same qualities that make someone compassionate can leave them vulnerable to compassion fatigue, secondary traumatic stress, and emotional burnout if they are not balanced with rest, boundaries, and meaningful support. Studies also suggest that helpers do better when coping is not treated as a private weakness to manage alone, but as something supported by both personal habits and healthier workplaces.

When Caring Starts to Feel Heavy

Helping others can be deeply meaningful. It can give life purpose, strengthen relationships, and remind us that compassion matters. However, there is an important difference between caring and carrying. Caring allows for empathy, presence, and healthy connection. Carrying happens when someone begins to absorb everyone else’s fear, pain, and expectations without making room for their own humanity. That is often where mental health begins to erode.

Many people who fall into this pattern do not recognize it right away because they are still functioning. They are still working, still answering messages, still solving problems. But internally, they may be running on guilt, adrenaline, and obligation instead of genuine emotional capacity. Research in helping professions has shown that burnout is shaped by workplace and psychosocial factors, not just individual weakness, and that chronic emotional strain can have real consequences for mood, energy, and resilience. The person who seems the most capable from the outside may actually be the one most in need of support. As someone who has spent the last decade in veterinary medicine, I have seen the reality of this every single day.

The Warning Signs We Miss in Ourselves

One of the cruelest parts of burnout is that it often changes the way people see themselves before they realize what is happening. Instead of thinking, “I need help,” they think, “I should be handling this better.” Instead of recognizing exhaustion, they label themselves impatient, ungrateful, or less compassionate than they used to be. That self-judgment can intensify distress and make it even harder to step back.

One of the hardest realizations for me was recognizing that I didn’t feel like myself anymore. I was still showing up, still doing what needed to be done, but I felt disconnected, exhausted, and at times emotionally numb. Instead of recognizing those as warning signs, I questioned whether I was simply not handling things well enough.

The warning signs are often ordinary enough to dismiss at first: poor sleep, difficulty concentrating, emotional numbness, dread before everyday responsibilities, or withdrawing from things that once felt grounding. The National Institute of Mental Health notes that persistent changes in sleep, mood, concentration, energy, and interest in usual activities can be signs that someone needs extra support. In parallel, systematic reviews on healthcare workers have found that burnout is associated with emotional exhaustion and related mental health difficulties, while depression and burnout frequently overlap in meaningful ways. Recognizing those signs early matters because struggling silently does not make someone stronger; it only makes recovery harder.

What Actually Helps the Helper

Recovery does not begin with becoming less caring. It begins with widening the circle of care to include yourself. That can mean setting boundaries without apology, asking for practical help sooner, taking physical recovery seriously, seeking therapy, reconnecting with supportive relationships, or simply admitting that constant strength is unsustainable. Reviews of coping strategies in healthcare workers have found that social and emotional support, physical activity, self-care, and clearer boundaries are among those associated with lower burnout.

Recovery, for me, did not start with doing less for others. It started with acknowledging that I could not continue pouring from an empty place. That meant allowing myself to rest without guilt, setting small but meaningful boundaries, and accepting support where I could, even when it felt uncomfortable.

Just as important, the burden cannot be placed entirely on the individual. Telling overwhelmed people to practice better self-care while leaving them in unhealthy systems is not a real solution. Evidence reviews of workplace interventions suggest that organizational changes can improve well-being, resilience, and engagement while reducing burnout. Other review findings suggest self-compassion interventions may help reduce secondary traumatic stress in healthcare workers. In other words, helpers need both internal permission to be human and external conditions that make well-being possible. Healing is more realistic when it is supported, not merely advised.

Conclusion

I no longer think strength means being unaffected. I think real strength is honesty. It is recognizing when the role of “the one who holds everything together” has started to come at too high a cost. Inner strength is understanding that compassion should not require self-erasure. The people who care for others most deeply are still people themselves, with limits, needs, grief, and emotional thresholds that deserve respect.

If there is one truth I have come to believe, it is that the helper also needs help and support. Not because they have failed, but because they are human. Protecting your mental health does not make you less generous, less resilient, or less dependable. It makes it possible to keep showing up in a way that is sustainable, honest, and whole.

I chose to write about this topic because it feels deeply personal and widely relevant. Many people are taught to take pride in being the dependable one, especially in families, workplaces, and caregiving roles. I wanted to explore the emotional toll that can come with constantly supporting others while neglecting yourself. This subject matters to me because it speaks to the quiet, often invisible side of mental health, i.e., the exhaustion that can hide behind competence, compassion, and responsibility. I also wanted to write about something that could help readers feel seen, especially those who are struggling but still functioning well enough that no one notices.

References

Chen, C., & Meier, S. T. (2021). Burnout and depression in nurses: A systematic review and meta-analysis. International Journal of Nursing Studies, 124, 104099. https://doi.org/10.1016/j.ijnurstu.2021.104099

Johnson, J., Hall, L. H., Berzins, K., Baker, J., Melling, K., & Thompson, C. (2018). Mental healthcare staff well-being and burnout: A narrative review of trends, causes, implications, and recommendations for future interventions. International Journal of Mental Health Nursing, 27(1), 20–32. https://doi.org/10.1111/inm.12416

Maresca, G., Corallo, F., Catanese, G., Formica, C., & Lo Buono, V. (2022). Coping strategies of healthcare professionals with burnout syndrome: A systematic review. Medicina, 58(2), 327. https://doi.org/10.3390/medicina58020327

Rushforth, A., Durk, M., Rothwell-Blake, G. A. A., Kirkman, A., Ng, F., & Kotera, Y. (2023). Self-compassion interventions to target secondary traumatic stress in healthcare workers: A systematic review. International Journal of Environmental Research and Public Health, 20(12), 6109. https://doi.org/10.3390/ijerph20126109

Cohen, C., Pignata, S., Bezak, E., Tie, M., & Childs, J. (2023). Workplace interventions to improve well-being and reduce burnout for nurses, physicians and allied healthcare professionals: A systematic review. BMJ Open, 13(6), e071203. https://doi.org/10.1136/bmjopen-2022-071203

Author Bio

Kelly Love is an operations leader with academic training in psychology and extensive experience working in high-pressure care environments. Her writing focuses on the intersection of mental health, resilience, compassion, and the human experience behind professional responsibility. She is especially interested in stories that make complex emotional realities feel seen, understood, and less isolating.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Combating Depression after Life Falls Apart

Introduction

I was 23 years old when I was told to choose between giving up on my sport or having a dangerous heart surgery. I decided to go through with the operation and immediately got worse. I thought my life was more or less over, but I managed to turn things around and do something good with it.

I had a rare heart disease that is more than 10 times the risk of me having a heart attack or a stroke. As an athlete, that is far from ideal, so I had to undergo surgery to fix whatever it was that was wrong with me. After not getting better for a long time, I had to change my outlook on life. I started looking for blessings rather than focusing on what had been taken from me in life, and all of a sudden, my life turned around. Today, I am advocating a positive mindset and seeking the good things in life rather than what weighs you down.

Fighting Depression with a Change of Perspective

I know how hard it can be to see things from a positive perspective when life weighs heavily on your shoulders. My father always told me that something good always comes out of the bad. However, years ago, I saw this video that completely changed the way I look at life. If you walk into a room only focusing on the furniture, you are going to miss all the beautiful art hanging on the walls. What I mean by that is, if you only focus on everything that is going wrong in your life, all the positives are going to slip right under your nose without ever getting noticed.

Working through the Tough Times

Nothing feels harder than trying to fight through life when everything seems to be against you. You want to curl up into a ball and do nothing, hoping that whatever problem you have will just disappear if you wait long enough. Unfortunately, life has a funny way of not letting you forget about the things you need to take care of. Never blame yourself for needing to take a break, but once you feel less overwhelmed, get back in the fight and do something about what is bothering you.

Grabbing the Problems by the Horns

Did you know that in the savannah, when the big scary buffaloes are sensing a massive storm ahead, their first instinct is not to run away from it? No, the buffaloes take action and run straight towards the thunder, the rain, and the wind. Through years of experience, they have learned that running away from the problem only hurts more because eventually the storm catches up with them and they have to endure it longer. Running face forward into the storm might hurt more in the moment, but once you are through the hustle, you do not have to worry about it again.

Conclusion

What I want you to take away from all of this, if I had to choose something specific, is that it is okay not to be okay. We all face problems, but you are never alone in this fight. We all go through life in one way or another. My advice to you is to try and look for the positives, even when life seems dark. Take a step back when things get overwhelming, but once you have your energy back, fight the problem head-on, and do not rest until you are through on the other side.

I have gone through a lot of hardship in life, and I have the competency to help others who are struggling as I have. If I can help save or improve someone’s life, I want to do so every day of my life until I am no longer able.

References

Chien, C. H., Huang, X. Y., Hsu, S. P., Yen, Y. H., Pan, H. S., & Yen, F. C. (2022). Self-efficacy and positive thinking as predictors of health-related quality of life in women with stress urinary incontinence. BMC women’s health, 22(1), 444. https://doi.org/10.1186/s12905-022-02025-0

DuBois, C. M., Lopez, O. V., Beale, E. E., Healy, B. C., Boehm, J. K., & Huffman, J. C. (2015). Relationships between positive psychological constructs and health outcomes in patients with cardiovascular disease: A systematic review. International journal of cardiology, 195, 265-280. https://doi.org/10.1016/j.ijcard.2015.05.121

Kubzansky, L. D., Huffman, J. C., Boehm, J. K., Hernandez, R., Kim, E. S., Koga, H. K., … & Labarthe, D. R. (2018). Positive psychological well-being and cardiovascular disease: JACC health promotion series. Journal of the American College of Cardiology, 72(12), 1382-1396. https://doi.org/10.1016/j.jacc.2018.07.042

Taherkhani, Z., Kaveh, M. H., Mani, A., Ghahremani, L., & Khademi, K. (2023). The effect of positive thinking on resilience and life satisfaction of older adults: a randomized controlled trial. Scientific reports, 13(1), 3478. https://doi.org/10.1038/s41598-023-30684-y

Tamminen, N., Kettunen, T., Martelin, T., Reinikainen, J., & Solin, P. (2019). Living alone and positive mental health: A systematic review. Systematic reviews, 8(1), 134. https://doi.org/10.1186/s13643-019-1057-x

Author Bio

Linus Kahl is a 25-year-old Swedish male who has been an athlete his entire life. He grew up early after the loss of his older sister, and he has gone through hardships in life after being declared medically dead for over 15 minutes when his heart stopped during a dangerous surgery. Kahl is now dedicating his life to try and make a positive change in people’s lives by sharing his experiences as well as methods on how to fight the negative thoughts we all have.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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From Waves to Darkness: The Tragic Journey of a Talented Surfer Battling Drug Addiction

Introduction

I lost a friend to suicide after several of us tried to save him for years. After two overdoses, we relocated him first to Bali to pursue his surfing passion, and then to an ashram in India, but we lost him off the roof of a hotel in Thailand. He had read the books, listened to the motivational speeches, transformed his life, and changed his name, but the darkness still took him.

Zeek was a talented surfer who had a ranked number in the junior category in his native, South Africa. Once he started travelling with the competitions, nightclubs, alcohol, and drugs took over his life. Dealing drugs to support his own habit, he associated with gangsters even though his stepfather was a police officer, married to his reformed prostitute mother. After two overdoses and near-death experiences, he cleaned up, changed his name, and was my surfing instructor. His focused, knowledgeable, and psychologically advanced methods gained him many fans, including a group of us who engineered his move to Bali to surf the waves he had always dreamed of and to coach surfers from all over the world. Unfortunately, financial pressures drove him back to dealing drugs in a country with the death penalty for such transgressions, to an intervention and attendance at an ashram in India, a rebirth through music at which he was beginning to excel, and then an unexpected suicide from a roof in Thailand after an argument with his girlfriend. What else could we have done? How did this happen to him?

“A tribute to our friend Zeek who passed away this week, and to whom I owe the gift of learning to surf (properly!) – https://youtu.be/W6_xDGP_1D8“

The Early Life of an Addict

Family shame, school, success at the sport of surfing, talent, progress, acceptance, persistence, success, and recognition. 

Family shame surrounded him like a shadow, constantly reminding him of the expectations he felt he needed to overcome. His school life was a mix of challenges, but it was also where his passion for surfing carved out his path amidst the chaos. With every wave he caught, he must have felt a surge of freedom that fueled his determination to improve his skills further. His surfing talent began to flourish, attracting the attention of both peers and coaches who recognized his potential. Progress didn’t come easily. Countless hours spent practicing, falling, and getting back up were crucial in honing his craft. Acceptance from his friends and mentors served as a guiding light, showing him that he was valued for who he was, not just his achievements. However, whether he believed it enough to ride the wave of darkness is another question. He must have known that persistence was key in facing both the tides of the ocean and the tides of life, teaching him to embrace every setback as a stepping stone. How much can a person embrace when depression and suicidal ideations start taking shape? Eventually, his hard work paid off, as he achieved both personal success and recognition in the surfing community, transforming his narrative of shame into one of triumph.

Exposure to Drugs

Travelling, inadequate supervision, peer pressure, social status, money, image, loss of control, loss of direction, addiction, overdose, police stepfather, and a loving but rejecting mother.

He wanted to fit in, but as much as he tried to play the part, the chatter of superficiality drowned out any sense of belonging. It was during one of those nights, swirling in a haze of smoke and laughter, that he started losing control. a little distraction, the promise of euphoria. It pulled him down a path he never intended to tread. The thrill morphed into addiction, and suddenly, he found himself caught in a cycle he couldn’t break. Each high was a fleeting moment of clarity followed by a deeper plunge into darkness, leading to an episode of overdose.

His mother had always been loving, though she carried her own burdens, which led to her rejecting him and suppressing his needs for a caregiver. Every episode of abandonment ignited a deeper sense of disappointment simmering beneath the surface. That rejection stung more than anything. His stepfather, being a police officer, did not help either. That must have come with its own can of worms.

A New Life in Bali

Zeek stood at the edge of the beach, the waves lapping at his feet, feeling the tug of the tide echo the turmoil inside him. He had always loved traveling, but later it seemed more like an escape than an adventure. The thrill that once ignited his spirit had dimmed, replaced by a sense of aimlessness that haunted him more and more each day, driven by fear of losing love. A sense of love and belonging that all the new possibilities in Bali, people who believed in him, consolidation of support, excitement, a new level of excellence in his sport, attention, rewards, friends, or risk-taking could not bring him.

Conclusion

Maybe some people can’t be saved. Even with all the right help and well-meaning friends and family, they will inevitably seek out the conditions for their own destruction, despite so many people wanting them to stay. 

I chose to write about Zeek because it still bothers me that this happens to people, and I question myself if I could have done more to prevent what happened to him. I feel guilty because I have, at times, become angry over these failures, particularly because he was not appreciated or loved enough. 

If a loved one or someone you know is struggling with suicidal ideations, kindly reach out for help.

References

Doering, S., Probert-Lindström, S., Ehnvall, A., Wiktorsson, S., Öberg, N. P., Bergqvist, E., … & Waern, M. (2024). Anxiety symptoms preceding suicide: A Swedish nationwide record review. Journal of Affective Disorders, 355, 317-324. https://doi.org/10.1016/j.jad.2024.03.118

Hajirnis, A., & Hunt, J. (2025). A review of suicide in boys. Child and Adolescent Psychiatric Clinics, 34(4), 693-706. https://doi.org/10.1016/j.chc.2025.05.012

Lak, M., Shakiba, S., Dolatshahi, B., Saatchi, M., Shahrbaf, M., & Jafarpour, A. (2025). The prevalence of suicide ideation, suicide attempt and suicide in borderline personality disorder patients: A systematic review and meta-analysis. General Hospital Psychiatry, 95, 52-61. https://doi.org/10.1016/j.genhosppsych.2025.04.005

Large, M., Corderoy, A., & McHugh, C. Is suicidal behaviour a stronger predictor of later suicide than suicidal ideation? A systematic review and meta-analysis. Australian & New Zealand Journal of Psychiatry. 2021;55(3):254-267. https://doi.org/10.1177/0004867420931161

Riera-Serra, P., Navarra-Ventura, G., Castro, A. et al. Clinical predictors of suicidal ideation, suicide attempts and suicide death in depressive disorder: a systematic review and meta-analysis. European Archives of Psychiatry and Clinical Neuroscience, 274, 1543–1563 (2024). https://doi.org/10.1007/s00406-023-01716-5

Author Bio

A commercial helicopter pilot and creative writer with one produced movie, The Legend of Room 327, available on Amazon Prime, Mike McDougall is fascinated by the stories that inspire us to greater things, more open minds, shared experiences, and a better understanding of each other.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Resilience and the Illusion of Escape: Why You Can’t Outrun Yourself

Introduction

Many people believe that a change in circumstances will improve how they feel. A new place, a new routine, a different lifestyle. This can take many forms. Changing jobs, entering a new relationship, or traveling somewhere far from home. For a while, this often creates relief. Things feel lighter, more manageable, as if something has shifted. However, over time, something familiar tends to return. Not in an obvious or dramatic way, but as a quiet, persistent feeling that was never fully addressed.

In many cases, people are not moving towards something, but away from something. A change in environment or lifestyle can provide temporary relief. It creates distance and reduces immediate pressure. However, relief is not the same as resolution. What remains unprocessed does not disappear. It resurfaces, often in subtle ways. The same patterns, thoughts, and emotional responses reappear, even in a different context. This is where it becomes clear that external change alone is not sufficient.

At the same time, not every internal experience requires complex analysis. In many situations, the first meaningful step is simpler. Instead of trying to fix or avoid discomfort immediately, it is more effective to develop the ability to stay with it. I mean, observing internal experiences without reacting to them or judging them prematurely. Creating distance between oneself and the emotion allows for clarity. Resilience develops here. Not in eliminating discomfort, but in being able to experience it without losing stability. The mind tends to follow established patterns.

Over time, repeated thoughts and reactions create familiar pathways. These pathways become automatic. Even when someone temporarily changes direction, the underlying patterns remain. If new patterns are not reinforced through repetition, the mind returns to what it already knows. Hence, new environments or experiences, on their own, rarely lead to lasting change. Without consistent internal work, old patterns re-emerge, even in entirely new surroundings. Real change requires the deliberate development of new patterns over time. At the same time, how people approach this process varies depending on what they are facing.

Some benefit from reflection or meditation. Others focus on structure, physical health, or nutrition. Some work with psychologists, while others explore complementary approaches. There is no single correct method. In most cases, meaningful progress comes from a combination of factors that reinforce one another. Compare this to cooking. A single ingredient may sustain you, but it rarely creates a satisfying result. It is the combination that makes the difference. The same applies to mental health. Different inputs, perspectives, and forms of support work together over time.

It is also important to assess one’s environment. Living conditions, work structures, and relationships directly influence mental well-being. They are part of the equation, even if they are not the sole cause. In some cases, emotional distress is not only internal, but also a response to external conditions that are not supportive. Recognizing this is not about avoiding responsibility. It is about making informed and appropriate adjustments. At the same time, the topic of resilience itself requires responsibility. If symptoms are persistent, unclear, or significantly affect daily functioning, they should be professionally assessed. Consulting a qualified psychologist or medical professional ensures that underlying conditions are properly evaluated. Self-reflection is valuable, but it does not replace professional care when it is needed.

The Illusion of Escape

Changing external circumstances can create a sense of relief, but this relief is often temporary. It reduces immediate pressure but does not address the underlying patterns that shape how a person thinks and feels. As a result, familiar emotional responses tend to return, even in completely new environments. What appears to be progress can, in many cases, be a delay when the progress does not improve the quality of life simultaneously.

Learning to Stay Instead of Avoid

A key shift occurs when a person stops trying to avoid discomfort, begins to observe it, and stays with the feeling using mindfulness. This does not mean suppressing or overanalyzing emotions, but developing the ability to experience them without immediate reaction or judgment. Over time, this creates distance between the individual and the emotional state, allowing for greater clarity and stability. This capacity is a central component of resilience, in which one responds to distressing stimuli rather than reacting to them.

Healing as an Integrated Process

There is no single method that works for everyone. Sustainable change usually emerges from a combination of approaches, including reflection, physical care, structured routines, and professional support when needed. These elements reinforce each other over time. Similar to a balanced composition, it is the interaction among different rhythms that creates a more complete and lasting tune.

Conclusion

A single factor rarely determines mental health. It emerges from the interaction between internal processes and external conditions. Understanding one’s inner experience is essential, but so is recognizing the influence of environment, lifestyle, and relationships. Sustainable change begins when both dimensions are addressed together, not by escaping discomfort, but by developing the capacity to engage with it in a stable and constructive way.

I chose to write about this topic because this pattern is consistently observable across different contexts. There is a common assumption that changing external circumstances will lead to lasting internal change. While this can create temporary relief, it often does not address underlying patterns. At the same time, it is important not to reduce mental health to internal factors alone. External conditions, daily structure, and social environments all play significant roles. The interaction between these elements is often overlooked, yet it is central to understanding how sustainable change occurs.

References

Bronfenbrenner, U. (1994). Ecological models of human development. In T. Husén & T. N. Postlethwaite (Eds.), International Encyclopedia of Education (2nd ed., pp. 1643–1647). Elsevier. https://www.ncj.nl/wp-content/uploads/media-import/docs/6a45c1a4-82ad-4f69-957e-1c76966678e2.pdf

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press. https://psycnet.apa.org/record/2012-00755-000

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1

Kashdan, T. B., Barrios, V., Forsyth, J. P., & Steger, M. F. (2006). Experiential avoidance as a generalized psychological vulnerability: Comparisons with coping and emotion regulation strategies. Behaviour Research and Therapy, 44(9), 1301–1320. https://doi.org/10.1016/j.brat.2005.10.003

Southwick, S. M., & Charney, D. S. (2012). The science of resilience: Implications for the prevention and treatment of depression. Science, 338(6103), 79–82. https://doi.org/10.1126/science.1222942

Author Bio

Niklas Sous is a general manager with a track record of building and scaling B2C and B2B retail operations across Southeast Asia. He has a leading portfolio of 15+ surf and lifestyle brands with deep expertise in team management, account management, marketing, branding, art direction, retail management, product design, clothing production, import/export, and sponsorship strategy.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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Breaking the Root Causes of Cognitive Distortions in Anxiety

Introduction

When life hits us in a way we didn’t expect, we experience a shocking feeling of not belonging to, or also the opposite, of belonging to many interests. Sooner or later, you feel trapped in a repetitive cycle that you can’t escape easily. It is here that you need therapy to give you a ladder to come up from this feeling, in any situation where anxiety arises.

We need to understand the conditions that favour anxiety to appear, and once this is clear, we will need to equip ourselves with an “anxiety toolbox” composed of different tools to aid our healthy habits, auto-knowledge, and also emotional intelligence to change irrational thoughts. Through a step-by-step guide, we break the vicious cycle of overthinking, and at the same time, we go through a process from being to doing in real time. This may change how we think and feel about happiness in our lives.

Physical and Psychological Symptoms of Anxiety

Physical symptoms of anxiety can affect the body in a variety of distressing ways. Individuals may experience breathing difficulties, along with tension or pain in the neck and chest. Persistent fatigue and burnout are also common, leaving a person feeling tired most of the time. Muscle discomfort, such as cramps or spasms, can occur as the body remains in a heightened state of stress. Eating patterns may become irregular, with some people overeating while others lose their appetite entirely or eat at inconsistent times. Anxiety can also trigger excessive sweating and sudden sensations of heat in the body. In some cases, individuals may notice ringing in the ears (tinnitus), adding to the overall sense of discomfort and unease.

Psychological symptoms of anxiety can show up in many interconnected ways. People often experience constant worry, overthinking, and even catastrophic thoughts about everyday situations. This mental strain can make it difficult to focus or remember things clearly. There may also be feelings of shame or self-doubt, along with a tendency to overshare or struggle with setting personal boundaries. Perfectionism is common, as well as a habit of overestimating danger while undervaluing one’s own abilities. Many individuals feel a constant need to stay productive without allowing themselves to pause or rest, which can lead to difficulty relaxing or sleeping. Being assertive may feel challenging, and negative thoughts can overshadow any sense of joy. Additionally, there is often a low tolerance for mistakes and a heightened sense of frustration when things don’t go as expected.

Cognitive Distortion

Cognitive distortions refer to the mind’s learned tendency to interpret situations in biased or inaccurate ways, often shaped by schemas developed in early life. These mental patterns influence how both the mind and body respond to everyday experiences, especially in situations that trigger anxiety. As a result, individuals may form incorrect assumptions, such as misjudging others’ intentions or misinterpreting neutral events as threatening. These distortions can intensify anxious feelings and reinforce negative thought cycles. To manage this, it is helpful to pause and question one’s thoughts by asking, “Is this thought based on reality, or is it being distorted by my perception?”

One of the key treatments for anxiety is called cognitive restructuring. It involves identifying and challenging cognitive distortions, the inaccurate or biased thoughts that arise automatically, and replacing them with more balanced, realistic interpretations. By examining the evidence for and against a thought, individuals learn to question assumptions (such as misjudging others’ intentions or expecting the worst outcome) and reduce the intensity of their anxious responses. Over time, cognitive restructuring helps reshape habitual thinking patterns, leading to healthier emotional and behavioral reactions.

Family Roles and Characters about Anxiety

Anxiety often develops and is reinforced over time, and for some individuals, family dynamics can play an important role in this process. Environments marked by patterns such as disrespect, limited emotional expression, lack of support, or emotional neglect may contribute to feelings of insecurity and heightened anxiety. These experiences can shape how a person perceives relationships and responds to stress.

For this reason, it can be important for individuals experiencing anxiety to learn how to communicate with their family in a clear, direct, and honest way. Expressing thoughts and emotions coherently can help reduce misunderstandings and create opportunities for healthier interactions. At the same time, this process can be challenging, as it often involves recognizing and gradually breaking long-standing dysfunctional patterns that have existed within the family for years.

Conclusion

In conclusion, when a person experiences anxiety, it becomes more difficult to think clearly and find effective solutions to problems and challenges in work, personal life, and relationships. Anxiety can lead to avoidance and indecision, making everyday responsibilities feel overwhelming. To support better mental health and stability, it is important to strive for balance across different areas of life, including personal well-being, relationships, family, and work.

Achieving this balance often requires a structured approach. Creating a realistic plan or schedule can help individuals gradually face and overcome the difficulties that anxiety may cause them to avoid. By taking small, consistent steps and building healthier routines, it becomes easier to regain a sense of control and improve overall well-being.

I chose to write about anxiety because of a personal experience that occurred several years ago. An unexpected realization, something that had been hidden for years, suddenly came into our lives, creating a deeply distressing situation. This led to a cycle of negative, depressive, and even paranoid thoughts, which became difficult to manage. Ultimately, the intensity of these experiences made it necessary to seek support from a mental health professional.

References

Emslie, C., & Hunt, K. (2009). ‘Live to work’ or ‘work to live’? A qualitative study of gender and work–life balance among men and women in mid‐life. Gender, Work & Organization, 16(1), 151-172. https://doi.org/10.1111/j.1468-0432.2008.00434.x

Ferrell, B. (2018). Curiosity and compassion. Journal of Hospice & Palliative Nursing, 20(5), 427-428. https://doi.org/10.1097/NJH.0000000000000509

Hickey, T., Nelson, B., & Meadows, G. (2017). Application of a mindfulness and compassion‐based approach to the at‐risk mental state. Clinical Psychologist, 21(2), 104-115. https://doi.org/10.1111/cp.12132

LeDoux, J. E., & Pine, D. S. (2016). Using neuroscience to help understand fear and anxiety: a two-system framework. American Journal of Psychiatry, 173(11), 1083-1093. https://doi.org/10.1176/appi.ajp.2016.16030353

Lefevre, S. (2012). Compassion, curiosity, mindfulness and flow: The conditions of psychotherapists’ positive experience of the therapeutic process. The Wright Institute. https://www.proquest.com/openview/260a7857401663aea534502fb2ebed21/1?pq-origsite=gscholar&cbl=18750

Shaw, S. M., Andrey, J., & Johnson, L. C. (2003). The struggle for life balance: Work, family, and leisure in the lives of women teleworkers. World Leisure Journal, 45(4), 15-29. https://doi.org/10.1080/04419057.2003.9674333

Author Bio

Juan Paul is a creator who sells tutorials on using tech equipment and preparing for industry exams.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.

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A Personal Journey Through Post-Traumatic Stress Disorder, Healing, and Resilience through Meaningful Conversations

Introduction

Post-Traumatic Stress Disorder, or PTSD, is a mental health condition that can develop after a person goes through extremely difficult or traumatic experiences. This topic is personal to me. PTSD is not just something I understand in theory, but something that has affected the way I experience daily life, emotions, and relationships. Many people imagine trauma as something that stays in the past, but PTSD shows that sometimes the body and mind continue carrying it forward. That is one of the reasons this topic matters so much to me. I believe that speaking honestly about PTSD can help others better understand what people go through and create more compassion around mental health.

PTSD affects much more than memory. For me, it can show up in the way I react to stress, the way I carry tension in my body, and the way I sometimes feel emotionally distant even when I want to be present. It is not always visible from the outside, which is one of the reasons it can be so difficult. People may see someone functioning normally without realizing how much inner effort it takes to feel calm and safe.

What makes PTSD challenging is that it can stay active even after the traumatic event is over. The mind and body can continue responding as if danger is still near. This can affect sleep, focus, relationships, and everyday peace of mind. In my experience, PTSD is not just about painful memories, but also about learning how to live with the effects they leave behind.

At the same time, PTSD has taught me about resilience. It has forced me to become more aware of myself, my emotions, and the importance of healing. Recovery is not simple, and it does not happen all at once, but support, self-awareness, and honest conversations can help. For me, speaking about PTSD is important because it helps turn pain into understanding and reminds others that they are not alone.

How PTSD Affects Daily Life

One of the hardest parts of PTSD is that it can affect ordinary life in ways that other people do not always notice. Simple things such as resting, concentrating, trusting others, or feeling fully relaxed can become difficult. A person may seem fine on the outside while fighting an internal battle, which can create loneliness and frustration, especially when others do not understand what PTSD really feels like.

For me, this topic is personal because PTSD is not only something I talk about, but something I have had to understand from within. That is why I believe it is important to speak openly about it. The more people understand how PTSD affects daily life, the more compassion and support they can offer to those who live with it.

The Hidden Emotional Impact of PTSD

One of the most difficult parts of PTSD is that much of it happens internally. A person may appear calm, strong, or even successful on the outside while struggling with fear, tension, or emotional exhaustion on the inside. This hidden side of PTSD can make it hard for others to understand the full weight of it. In my experience, that can create a feeling of isolation, because people may only see what is visible and not the effort it takes to keep moving forward.

PTSD can also affect the way a person connects with emotions. At times, it may lead to numbness, distance, or difficulty expressing what is really happening inside. This does not mean the person does not care. It often means they are carrying more than others realize. That is why compassion matters so much. The emotional impact of PTSD is not always obvious, but it is real, and it deserves understanding rather than judgment.

Healing, Strength, and Moving Forward

Although PTSD can be painful and exhausting, it does not mean a person is broken. One of the biggest lessons I have learned is that healing is possible, even if it takes time. Recovery is not about forgetting the past. It is about learning how to live with greater awareness, support, and self-compassion. For me, that means recognizing that healing is a process and that strength can exist alongside pain.

Talking openly about PTSD is part of that healing. It helps remove shame and creates space for honesty and connection. I believe that sharing personal experiences can help others feel less alone and more understood. PTSD has affected me personally, but it has also taught me resilience, patience, and the importance of speaking truthfully about mental health. In that sense, healing is not only about surviving trauma, but also about finding meaning and strength beyond it.

Conclusion

PTSD is a deeply personal topic for me because it is connected not only to pain, but also to strength, healing, and self-awareness. It has taught me that trauma does not always disappear when an event is over, and that mental health struggles can remain hidden behind a strong outward appearance. At the same time, I have learned that healing is possible. With support, honest conversations, and patience, a person can slowly rebuild a sense of safety and balance. Writing about PTSD matters to me because it helps give a voice to something many people carry silently. I believe that the more openly we talk about PTSD, the more understanding, compassion, and hope we can create for others.

I chose to write about PTSD because it is personal to me. It is not just a topic I know about academically, but something I connect to on a human and emotional level. I wanted to write about it because many people do not fully understand how deeply PTSD can affect daily life, emotions, and relationships. By writing about this topic, I hope to bring more awareness, honesty, and empathy to the conversation around mental health.

References

Bryngeirsdottir, H. S., & Halldorsdottir, S. (2022). The challenging journey from trauma to post‐traumatic growth: Lived experiences of facilitating and hindering factors. Scandinavian Journal of Caring Sciences, 36(3), 752-768. https://doi.org/10.1111/scs.13037

Davis, L. L., Urganus, A., Gagnon-Sanschagrin, P., Maitland, J., Bedard, J., Bellefleur, R., … & Aggarwal, J. (2024). Patient journey of civilian adults diagnosed with posttraumatic stress disorder—a chart review study. Current Medical Research and Opinion, 40(3), 505-516. https://doi.org/10.1080/03007995.2024.2308016

Powling, R., Brown, D., Tekin, S., & Billings, J. (2024). Partners’ experiences of their loved ones’ trauma and PTSD: An ongoing journey of loss and gain. PLOS One, 19(2), e0292315. https://doi.org/10.1371/journal.pone.0292315

Smith, J. R., Drouillard, K. J., Foster, A. M., & Smith, J. (2024). Exploring care and recovery for individuals with post-traumatic stress disorder: a scoping review. Cureus, 16(2). https://doi.org/10.7759/cureus.53741

Yehuda, R., Hoge, C. W., McFarlane, A. C., Vermetten, E., Lanius, R. A., Nievergelt, C. M., Hobfoll, S. E., Koenen, K. C., Neylan, T. C., & Hyman, S. E. (2015). Post-traumatic stress disorder. Nature Reviews Disease Primers, 1, 15057. https://doi.org/10.1038/nrdp.2015.57

Author Bio

Matias Nayblat is an actor, filmmaker, and creator with a strong interest in mental health, personal growth, and storytelling. Through his work and life experience, he explores human resilience, trauma, and healing with honesty and compassion. His perspective is shaped by both artistic expression and personal insight, which inspire him to write about topics that can create awareness, empathy, and meaningful conversation.

 

Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.