Author: Iarisa Nongbet

Sleep is a fundamental aspect of human well-being, and its significance on physical and mental health cannot be overstated. Adequate and restful sleep is vital for cognitive functioning, emotional regulation, and overall mental well-being. However, in the age of social media and digital connectivity, many individuals find themselves sacrificing sleep to scroll through endless feeds, unwittingly jeopardizing their mental health.

The Role of Sleep in Mental Health
Sleep plays a crucial role in maintaining optimal mental health. During sleep, the brain processes emotions, consolidates memories, and performs critical maintenance tasks, such as clearing out waste products and restoring energy. Sufficient sleep is closely linked to improved mood, better decision-making abilities, and enhanced cognitive functions, including attention and creativity.

Emotional Regulation:
Quality sleep helps regulate emotions and contributes to emotional resilience. When well-rested, individuals are better equipped to handle stress and manage their reactions to challenging situations. Conversely, sleep deprivation can lead to heightened emotional reactivity, making it harder to cope with daily stressors.

Cognitive Functioning:
Sleep is vital for cognitive functions, such as learning, memory retention, and problem-solving. During sleep, the brain strengthens neural connections and consolidates memories from the day. When sleep is compromised, individuals may experience difficulties in concentration, learning, and making sound decisions.

Mental Health Disorders:
Chronic sleep deprivation has been strongly linked to various mental health disorders, including anxiety and depression. Sleep disturbances can exacerbate existing mental health conditions and increase the risk of developing mood disorders.

The Impact of Scrolling Through Social Media All Night
The allure of social media, with its constant stream of updates and notifications, can be particularly tempting during nighttime. However, indulging in social media at the expense of sleep can have severe consequences on mental health.

Disrupted Sleep Patterns:
Using social media late at night disrupts the natural sleep-wake cycle, leading to difficulty falling asleep and frequent awakenings during the night. The blue light emitted by screens inhibits the production of melatonin, the sleep hormone, further disrupting the body’s natural sleep signals.

Increased Anxiety and Stress:
Engaging with social media, especially when exposed to negative or distressing content, can trigger feelings of anxiety and stress. Comparing oneself to others’ curated online lives can lead to feelings of inadequacy, contributing to anxiety and decreased self-esteem.

Impaired Cognitive Function:
Lack of sleep due to social media usage impairs cognitive function, affecting memory, attention, and problem-solving abilities. This can have a detrimental impact on academic or professional performance.

Prioritizing restful sleep allows the brain to recharge and the mind to process emotions effectively. Reducing late-night social media usage is a proactive step in safeguarding mental health. Instead of scrolling through feeds all night, individuals can cultivate healthy sleep habits by establishing a bedtime routine, creating a comfortable sleep environment, and minimizing screen time before sleep. By understanding the impact of sleep on mental health and making conscious efforts to prioritize rest, individuals can enhance their emotional resilience, cognitive abilities, and overall mental well-being.

Mental health is something that is within us all, yet it is often surrounded by misconceptions and myths that can perpetuate stigma and hinder deeper understanding. How many times have you come across the sayings “therapy is only for weak people”, ”why are you depressed, everything is perfect in your life?” or “men should not cry”? Well, we aim to shed light on some common myths and misconceptions surrounding mental health, in order to foster empathy, support, and destigmatization.

Myth 1: Mental illnesses are rare and affect only a small portion of the population.
Reality: Mental illnesses are more common than you might think. According to the World Health Organization (WHO), around 1 in 4 people worldwide experience a mental health issue at some point in their lives. Mental health conditions can affect anyone, regardless of age, gender, ethnicity or socioeconomic status.

Myth 2: Mental health problems are a sign of weakness or personal failure.
Reality: Mental health issues are not a reflection of personal weakness or failure. They are complex conditions influenced by various factors, including genetics, environment, brain chemistry, and life experiences. So, mental health problems should be treated with the same compassion and support as physical health issues.

Myth 3: People with mental health illnesses are violent and dangerous.
Reality: The vast majority of individuals with mental health conditions are not violent or dangerous. In fact, they are more likely to be victims of violence or face discrimination. Mental health disorders do not automatically equate to aggression or harm towards others. Often, media portrayals, for example, movies like Split and Atrangi Re, perpetuate this myth that contributes to stigmatization and misinformation.

Myth 4: Children do not experience mental health problems.
Reality: Mental health issues can affect people of all ages, including children and adolescents. Conditions such as anxiety disorders, depression, autism spectrum disorder (ASD) and attention-deficit/hyperactivity disorder (ADHD) can manifest during childhood. Therefore, recognizing and addressing mental health concerns in children is crucial for their overall well-being and development.

Myth 5: Mental illnesses cannot be treated or managed effectively.
Reality: Mental health conditions are treatable, and most individuals with mental illnesses recover completely or experience significant improvement with appropriate support and treatment. Treatments may include therapy, medication, lifestyle changes and social support networks. Hence, seeking help from mental health professionals is essential for effective management.

Myth 6: Only psychiatrists can help with mental health problems.
Reality: While psychiatrists are specialized medical doctors who can prescribe psychiatric medications, other mental health professionals play critical roles in treatment and support. Psychologists, therapists, counselors, and social workers also offer valuable therapeutic interventions, counselling, and guidance for individual with mental health concerns.

Mental health disorders are complex conditions, and blaming individuals for their mental health struggles can perpetuate stigma and stop them from seeking the help they need. Challenging myths and misconceptions surrounding mental health is important for creating a supportive and understanding society. By debunking these misconceptions, we can foster empathy, encourage open dialogue, and promote access to effective mental health support. As a society, let us strive to educate ourselves and others, replacing stigma and discrimination with compassion and acceptance; because mental health matters, and everyone deserves support and understanding.

Porn addiction is a complex issue that affects individuals from various backgrounds and it can have detrimental effects on mental health, relationships, and overall well-being. Overcoming this addiction requires an approach that combines understanding the reasons behind addiction, applying strategies and seeking professional help when necessary. In this article, we will explore several key psychological perspectives that can aid in the process of getting rid of porn addiction.

Firstly, why does one get addicted to porn? Porn addiction often involves the activation of the brain’s reward pathway, leading to the release of dopamine (sensation-seeking chemical) and reinforcing the behaviour. What this means is that every time you watch porn, your brain gets a sudden rush of thrill and sensation, and feels rewarded.

Many individuals turn to pornography as a means of coping with emotional distress or boredom. Recognizing the connection between emotions and this addictive behaviour is important to address the root causes of addiction.
Now you know how porn addiction is caused, so what can you do to reduce or stop it?

• Restructure your thoughts by identifying negative thoughts that contribute to your addiction. By replacing negative self-talk and irrational beliefs with more positive and realistic ones, you can change your attitude towards pornography.
• Set up barriers like website blockers, parental controls, etc. to build healthier habits, and replace pornographic activities with alternative hobbies, for example, exercise, run, read, engage in hobbies, instead of watching porn, in order to redirect your attention away from pornographic material.
• Look inward to find underlying emotional issues, past traumas or relationship difficulties to understanding the deeper reasons behind the addiction. This may not be easy to do on your own, so seeking therapy or counselling can provide a safe and non-judgemental space to explore these underlying issues.
• Develop healthier ways to cope with stress, emotions, and triggers. For some, pornography is an escape from stress, or to relieve stress from their bodies, however, the effects are detrimental in the long-run. Therefore, engage in activities such as mindfulness, meditation, journalling, or seek support from friends and family to build effective coping mechanisms.
• When all else fails and you feel like you have tried your best and you see no results, see professional help. A therapist can help explore the root causes of addiction, develop personalized strategies, and address any co-occurring mental health issues. Participating in support groups or 12-step programs specifically designed for individuals with addiction can provide a sense of community, accountability and shared experiences. They remind you that you are not alone in this struggle.

At first, it may seem that none of the methods work, you feel better for a few days but then slip and fall back to square one. But remember, that changing a habit takes time, approximately 66 days, in fact. Consistency is key, you may fall back but remember to get back up try again.

Overcoming porn addiction just like any other addiction, is a challenging journey, but with a comprehensive approach rooted in psychological understanding, it is possible to regain control over one’s life. By addressing emotional issues, employing evidence-based strategies and techniques, and addressing underlying issues, you can break free from the grips of porn addiction and work towards a healthier, more fulfilling life. Remember, progress may take time, and setbacks may occur, but with determination and the right support, recovery is within reach.

Depression is a serious mental health condition that affects millions of people worldwide. It not only impacts the individual but also has a profound effect on their loved ones. Recognising the signs of depression in someone you know or love is crucial for providing support and encouraging them to seek professional help. Following are some common signs that may indicate someone is struggling with depression, enabling you to offer empathy, understanding, and assistance during their difficult times.

Persistent sadness or emotional numbness
It is one of the hallmark signs of depression and it may last for weeks or even months. The person may appear emotionally distant, finding it challenging to express joy or enthusiasm about things they used to enjoy, or they may report feeling numb or detached from their emotions.

Withdrawal
Individuals struggling with depression often withdraw from social interactions and isolate themselves from friends, family and social gatherings. They may cancel plans at the last minutes, avoid calls, or seem uninterested in participating in hobbies or activities they once enjoyed.

Changes in sleep patterns
Depression can disrupt sleep patterns in different ways. Some may experience insomnia, while others may sleep excessively and still feel fatigued. Irregular sleep patterns and unexplained tiredness are common indicators of depression.

Changes in appetite and weight
Depression can significantly impact a person’s appetite and eating habits. Some individuals may lose interest in food, leading to weight loss, while others may seek comfort in food and experience weight gain. Sudden and noticeable changes in eating habits can be a sign of emotional distress.

Emotional outbursts or irritability
While depression is often associated with sadness, it can also manifest as irritability and emotional volatility. Individuals may display outbursts of anger or frustration over seemingly minor issues, as depression can heighten emotional sensitivity.

Physical complaints
Depression can manifest not only as emotional distress but also as physical symptoms – the person may frequently complain of unexplained headaches, back pain, digestive issues, or other physical ailments that do not have a clear medical cause.

Difficulty concentrating and making decisions
Depression can impair cognitive functions, making it difficult for the individual to concentrate, make decisions, or remember important details. This could lead to decreased productivity at work or school.

Thoughts of self-harm or suicide
In severe cases of depression, a person may express thoughts of self-harm or suicide. If you notice any signs of suicidal ideation, it is crucial to take immediate action by contacting a mental health professional or a helpline.

Recognising the signs of depression in someone you know is the first step toward providing them with the support and care they need. Be gentle, empathetic, and non-judgmental while encouraging them to seek professional help. Remember, depression is a treatable condition, and with the right support and resources, individuals can regain their emotional well-being and quality of life.

Disclaimer:
The information provided in this article is intended for informational purposes only, and is not meant to self-diagnose or as a substitute for official diagnosis from professionals. If you or someone you know experiences any of the mentioned signs, we strongly encourage seeking professional help from a qualified mental health expert, counsellor, or healthcare provider. Remember, seeking help is an essential step to improve well-being and there is no shame in asking for help.

Workplace stress is an all-too-familiar experience for many. As we embark on our own journeys to tackle this challenging issue, there have been discoveries of a range of effective strategies to navigate workplace stress. Some of these strategies have not only helped manage stress but also transformed one’s overall well-being. So read on if you want to find out more on these practical tips to navigate workplace stress and find a healthy work-life balance.

Recognise the signs
The first step in dealing with workplace stress is to acknowledge that it is present. It is crucial to recognise the physical and emotional effects of stress. It can be in the form of frequent headaches, difficulty concentrating, irritability, and feeling constantly overwhelmed. By acknowledging these signs, you can take action before stress takes a toll on your well-being.

Prioritise self-care
This may be a cliche thing to say, but one of the most valuable lessons is the importance of prioritising self-care. Take care of yourself physically and mentally; engage in activities such as exercise, proper nutrition, get enough sleep, and mindfulness techniques to keep you grounded and build resilience to stress.

Set boundaries
It is essential to set boundaries between work and personal life. While it may be tempting to be available around the clock, in the hopes for a promotion or better incentives, however, setting clear limits on work hours and disconnecting from technology during personal time allows you to recharge and enjoy life outside of work.

Seek support
Recognise that you don’t have to face workplace stress alone. Reach out to trusted colleagues, friends, or family members who can provide an ear to listen or offer advice and guidance. Sometimes, just venting or sharing concerns with someone who understands can be incredibly therapeutic. Additionally, consider talking to a professional counselor or therapist who can provide expert guidance on stress management techniques tailored to your specific needs.

Practice effective time management
Time management plays a pivotal role in stress management. Prioritize tasks, break tasks down into manageable steps, and set realistic deadlines to stay organised and reduce the feeling of being overwhelmed.

Take regular breaks
It is easy to get caught up in the never-ending work cycle, but taking regular breaks is crucial for productivity and well-being. Stepping away from your desk for short walks, stretching, or engaging in quick relaxation exercises can help clear your mind, boost creativity, and reduce stress levels.

Cultivate a positive work environment
Creating a supportive and positive work environment can greatly alleviate stress. Foster open communication with colleagues, show appreciation for their efforts, and seek opportunities for collaboration and teamwork. Building strong relationships and cultivating a sense of teamwork can make the workplace feel more enjoyable and less stressful.

Practice stress reduction techniques
Experiment with different stress reduction techniques to find what works best for you. Deep breathing exercises, meditation, yoga, journalling, or engaging in hobbies and activities you enjoy can all serve as effective stress relievers. Incorporating these practices into your daily routine can significantly reduce workplace stress and promote overall well-being.

Dealing with workplace stress is an ongoing process that requires self-awareness, dedication, and a commitment to self-care. By implementing these strategies into our lives, we can discover newfound sense of balance and well-being. Remember, you have the power to shape your environment and take control of you stress levels, and not your stress to take control of you. Embrace the above mentioned techniques, make them your own, and embark on your journey towards a healthier, happier work-life balance.