Tag: mental health awareness

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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.