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Accepting Change Through Arts-Based Therapy

We’ve all heard the phrase, “change is the only constant.” Yet, despite this truth, embracing change can feel like an uphill battle. How often have you faced a significant transition and felt overwhelmed? If you’re nodding in agreement, know that you’re not alone. Understanding the psychological challenges of adapting to change can offer valuable insights into our responses, and exploring methods like Arts-Based Therapy (ABT) can guide us towards acceptance. The Inner Turmoil of Cognitive Dissonance

Cognitive dissonance refers to the discomfort we experience when our established beliefs conflict with new information. Consider the case of Ed Jackson, a professional rugby star, who endured a devastating injury that abruptly ended his career. His identity, closely tied to fitness and rugby, was suddenly threatened. This inner conflict led to frustration as he grappled with redefining his self-worth amidst his rehabilitation journey.

Reflect for a Moment: Can you recall a time when your beliefs were challenged by unexpected changes? What emotions did that stir within you?

The Fear Factor: Confronting the Unknown

As humans, we thrive on predictability and stability. Change often brings uncertainty, leading to anxiety and fear. Our bodies naturally seek homeostasis, a state of equilibrium where everything feels right. But life-altering events like the loss of a loved one, a job change, or a sudden illness can disrupt our balance, leaving us feeling unsteady and powerless.

Take a Moment: Think back to a pivotal moment in your life that pushed you out of your comfort zone. How did that experience reshape your understanding of balance?

The Body’s Response: Fight or Flight

When confronted with uncertainty, our body’s stress response kicks in. The hypothalamus releases hormones like adrenaline and cortisol, triggering the “fight-or-flight” response. The sympathetic nervous system signals our body to react, mobilizing energy resources as heart rates rise and airways expand.

During this period, heightened emotions can often lead to obsessive thoughts about the moment of change. We replay scenarios in our minds, pondering the “what ifs” and feeling weighed down by regret. If left unaddressed, these unresolved feelings can evolve into chronic stress or even PTSD, negatively impacting every aspect of life physical health, emotional well-being, and social relationships.

Engaging with Arts-Based Therapy (ABT)

Arts-Based Therapy (ABT) is a creative therapeutic approach that utilizes various art forms including visual arts, dance, music, and dramatic enactment to address a wide range of psychosocial, cognitive, physical, and psychological challenges across all ages (Malchiodi, 2005, 2012). This experiential therapy engages individuals in multisensory experiences that promote self-exploration, emotional healing, personal communication, and socialization leading to acceptance.

Trauma-informed expressive arts therapy considers how the mind and body respond to a traumatic event, acknowledging the symptoms as adaptive coping strategies rather than pathology; shifting the narrative from being a “survivor” to a “thriver.” ABT forms a bridge between the implicit (sensory) and explicit (declarative) memories of trauma. It helps individuals process intense feelings and memories that may disrupt their emotional regulation setting the stage for trauma integration and recovery.

Each session is carefully designed by the ABT practitioner to incorporate one or multiple art forms, tailored to the individual’s mental state and readiness. While the activities may appear simple, they hold significant therapeutic power. Therefore, individuals facing mental health challenges should ONLY engage in ABT under professional supervision to ensure effective and safe practice

Engaging with Arts-Based Therapy (ABT)

Arts-Based Therapy (ABT) is a creative therapeutic approach that utilizes various art forms including visual arts, dance, music, and dramatic enactment to address a wide range of psychosocial, cognitive, physical, and psychological challenges across all ages (Malchiodi, 2005, 2012). This experiential therapy engages individuals in multisensory experiences that promote self-exploration, emotional healing, personal communication, and socialization leading to acceptance.

Trauma-informed expressive arts therapy considers how the mind and body respond to a traumatic event, acknowledging the symptoms as adaptive coping strategies rather than pathology; shifting the narrative from being a “survivor” to a “thriver.” ABT forms a bridge between the implicit (sensory) and explicit (declarative) memories of trauma. It helps individuals process intense feelings and memories that may disrupt their emotional regulation setting the stage for trauma integration and recovery.

Each session is carefully designed by the ABT practitioner to incorporate one or multiple art forms, tailored to the individual’s mental state and readiness. While the activities may appear simple, they hold significant therapeutic power. Therefore, individuals facing mental health challenges should ONLY engage in ABT under professional supervision to ensure effective and safe practice.

The Journey of Acceptance: My Personal Experience with ABT

Just when life feels stable, it can change dramatically. Recently, I underwent an accident that profoundly affected me. On an ordinary Saturday, as I used a steamer for my blocked nose, the device malfunctioned, scalding my face with boiling water and leaving 2nd degree burns. Rushed to the hospital, I entered a surreal reality filled with uncertainty. Those were some of the darkest days of my life. My face was wrapped in bandages, a haunting reminder of my profound transformation, and each reflection brought tears and a torrent of emotions of regret, anger, fear, and helplessness.

In the wake of this overwhelming experience, my mother offered a simple yet profound piece of advice: “It has happened; accept it and move on.” Accepting such a life-altering event felt insurmountable. My physical injuries threatened to erode my self-esteem and confidence, but eventually, I reclaimed my footing.

Drawing on my background as a counsellor, I turned to Arts-Based Therapy (ABT) to process my pain. I engaged in a self-portrait activity, a creative outlet that allowed me to confront my fears and insecurities without the pressure of traditional reflection. Suddenly, expressing myself through art became easier than facing a mirror.

Through this process, I began to heal my emotional wounds. The artwork helped me tap into internal resources, empowering me to focus on what I could control amidst the chaos. Gradually, my sense of agency returned, guiding me towards affirmation and support.

In the days following, I nurtured this new self-portrait through various creative activities, witnessing a remarkable transformation. My crumbled self-perception began to stabilize as acceptance took root. I ultimately found the strength to venture outside without makeup or coverage, embracing the current reality of my scars. It simply is what it is. 

The Power of Reclaiming Control

Through my journey, I’ve learned that fear, anxiety, and depression can easily overwhelm us when we feel adrift in a sea of change. It’s crucial to reclaim our agency and focus on elements we can control. Recognizing small, conscious choices like dedicating time to breathing exercises or choosing to show up for work can empower us significantly. These daily actions, no matter how minuscule, rebuild our sense of security and adaptability.

[themindtalk]

We’ve all heard the phrase, “change is the only constant.” Yet, despite this truth, embracing change can feel like an uphill battle. How often have you faced a significant transition and felt overwhelmed? If you’re nodding in agreement, know that you’re not alone. Understanding the psychological challenges of adapting to change can offer valuable insights into our responses, and exploring methods like Arts-Based Therapy (ABT) can guide us towards acceptance.https://themindtalk.co/psychology/arts-based-therapy-from-fear-to-acceptance-in-change/

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Panic Attacks Symptoms, Triggers & Treatments

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Vision to Reality: How to Manifest Your Goals in the New Year

Once again, the New Year presents a chance to take stock, make changes, and start over. Although self-reflection can be done every day, most people do a little more during the New Year since it represents new beginnings and gives us an opportunity to evaluate what has been working and what we can change or improve in the upcoming year. According to the Statistic Brain Research Institute, 80% of New Year's resolutions tend to wane by February, despite the fact that people have been making intents and pledges for years. This frequently occurs because a large portion of our self-talk may be devoid of compassion and self-awareness. We often approach the idea of change with a judgmental mindset, which critiques where we are now and motivates us to get better by mentally dictating a set of rules full of "dos" and "don'ts." Feelings of inadequacy are frequently the outcome. We can find ourselves going back to the very coping strategies we wanted to alter in an effort to make up for this feeling of inadequacy.

Let's approach goal-setting from the perspective of the three C's: clarity, commitment, and compassion, in order to bring about significant and long-lasting change. Take a time to evaluate where you are right now and consider what brought you there whether there is anything you would like to change. For example, binge eating could be a sign of a deeper issue that needs your attention, such as loneliness. It doesn't help to judge that aspect of yourself or just tell it to change. Instead, from a point of self-acceptance and knowledge, visualize where you want to be and enjoy where you are now, with a clear path to get there.

Here are some steps on how to create goals with more awareness and establish resolutions that truly stick:

Focus on what is under your control

Relying on other people to help you achieve your goals is a surefire way to fail. Your interpretations, choices, attitudes, and behaviors are what you can actually influence. Concentrate on establishing objectives that align with your basic beliefs and further your overarching life vision. Make sure they are based on your own work and cultivate a positive outlook on your goals and yourself.

You can manage your efforts and the things you do, even though you might not have total control over your surroundings or the results. Decide whatever aspect of your life you would most like to change, such as getting a promotion, losing weight, increasing your level of joy, producing a book, or engaging in mindfulness exercises. Next, make a list of the specific steps you will take to achieve that objective.

Have clarity

Setting clear objectives is crucial for tracking your progress and determining whether you've actually reached your goals. Ambiguous goals lead to ambiguous outcomes. Give specifics. Saying "I want to be healthier" is not as obvious as saying "I will walk for 30 minutes every morning before work, I will eat 30 grams of protein with every meal, and I will reduce my cholesterol to 150 mg/dL."

Imagine what it would look like to accomplish this goal. What are you going to do? What needs to be prepared? After your treks in the morning, how will you feel? Every visualization produces a clear mental image in your subconscious, which sets off the brain processes required to make that vision a reality. Keep in mind that having clarity gives you the ability to go with purpose and aim.

Believe It Can Happen

Your beliefs have the power to either help or impede you in achieving your objectives. In actuality, it's frequently the case that your beliefs and your goals are at odds when you fail to get the outcomes you want. Limiting beliefs, such as "I am not capable," "I am not enough," or "I am not as good as my counterparts," are carried by many of us. Your success may be seriously hampered by these ideas.

Make a conscious effort to develop beliefs that will help you achieve your goals. Affirmations are among the easiest ways to incorporate empowering ideas into your life. Try telling yourself, "I trust life," "I have my back, I am supported, I am worthy, and I am capable." Daily repetition of these affirmations, both before bed and in the morning, can help you refocus your attention on your objectives rather than letting limiting ideas rule your thoughts.

I urge you to address the underlying cause of your limiting beliefs by participating in a cathartic activity in order to go deeper. You can face and go past these obstacles with the use of strategies like journaling, going to therapy, or doing regular breathwork.

Create space

A lot of resolutions fall through because we haven't made the room in our life for them; they are just good thoughts instead of workable plans. Set a goal in your diary and treat it like a crucial appointment if you really want to accomplish it. By mentally preparing you for the commitment ahead, even if it is months away, this deliberate planning greatly increases the possibility of follow-through.

The amount of mental space you've created, your daily schedule, and your general preparation to move toward your objective can all be used to gauge your chances of success. Making that space enables your goals to transform from ideas into real, attainable things.

Act Now (despite your feelings)!

Let's be honest: you won't feel like writing your book or going to the gym every time you have a planned time for it. Recognize that discomfort is a normal aspect of the process of change, and accept your emotions without allowing them to control your behavior. Make a commitment to acting within five seconds of experiencing the impulse to put things off, rather than waiting for the ideal opportunity or saying you will get to it later. Remember that your dedication to change is stronger than your temporary resistance, even if the first steps seem overwhelming. Accept the process and give yourself permission to experience discomfort as you proceed. By doing this, you not only keep your word, but you also strengthen your new routine's habit and durability.

Let Go of the Outcome

Letting go of your attachment to the result is one of the most important—and difficult—aspects of goal-setting. You may become increasingly anxious about whether a particular outcome will materialize the more you hold onto it. This anxiety may have a detrimental effect on your attitude and ultimately undermine your efforts. You can release yourself from the weight of expectations when you acknowledge that your personal dignity and sense of worth are not dependent on your level of accomplishment. This freedom enables you to change your emphasis from just getting where you're going to genuinely enjoying the ride. Keep in mind that it's not just about reaching the objective; it's also about developing yourself, learning from mistakes, and gaining worthwhile experiences along the road.

You can position yourself for success and long-lasting change in 2025 by following these six easy steps: concentrating on what you can control, making sure your goals are clear, having faith in your capacity to reach them, planning your actions, moving quickly, and letting go of attachment. Adopt a realistic strategy that promotes significant change after the initial thrill of the New Year. Remember that taking the first step is more important than the timing or scale of your activity. Visualize your desired results, have faith in the process, and believe that they are achievable as you set out on your manifestation journey. I'm wishing you well as you work toward a successful year!

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[themindtalk]

The Power of Psychological Therapy: Healing Mind and Emotions

Psychological therapy offers a safe and supportive space to explore thoughts, emotions, and behaviors. It helps individuals manage stress, anxiety, depression, trauma, and other mental health challenges. Through various evidence-based techniques, therapy fosters self-awareness, emotional resilience, and personal growth, empowering individuals to lead healthier and more fulfilling lives.

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Navigating Mental Health and Wellbeing of Seafarers: A Comprehensive Overview

The World Health Organization (WHO, 2022) offers a comprehensive definition of health: “a state of complete physical, mental, social well-being and not merely the absence of disease or infirmity.”

This perspective highlights the multifaceted nature of health, emphasizing that mental and social aspects are as crucial as physical well-being. In tandem, WHO defines wellness as the optimal state of health, or “a positive approach to living.” (WHO, 2022).

The distinction between health and wellness is important; health is the goal, while wellness is the active journey toward achieving that goal. For those working at sea particularly seafarers achieving such wellness is vital for both their personal wellbeing and the safety of the vessels they operate.

The Unique Challenges Faced by Seafarers

Seafarers operate in an environment that presents a distinctive set of challenges. The isolated nature of their work, combined with long hours at sea, demands not only physical strength but also mental resilience. With the mental health crisis amongst seafarers increasingly coming to light, it has become clear that when these workers suffer from psychological distress, the potential for safety incidents on vessels rises significantly. Consequently, fostering a supportive environment for mental health is essential for operational efficacy.

Recent statistics from ISWAN (International Seafarers’ Welfare and Assistance Network) reveal that maritime workers are reaching out for mental health support more than ever before (Anon, 2024). Seafarer Help and Yacht Crew Help reported alarming increases in the number of contacted calls, with statistics showing spikes of 46% and 58% in mental health issues respectively. These rising numbers underscore the critical need for systemic changes that prioritize the psychological wellbeing of seafarers.

Mental Health Struggles and Their Causes

Many seafarers report mental health issues linked to experiences of abuse, bullying, harassment, discrimination, and violence (collectively referred to as ABHDV) (Standard, 2019). Such negative experiences, often exacerbated by excessive work demands, contribute to a compromised sense of safety both personally and for the vessel. For instance, over 10% of seafarers who reached out for help cited unacceptable workloads as a stressor, while more than 13% reported experiencing some level of abuse, including sexual harassment.

Fatigue is a common issue among seafarers and is recognized as a significant factor in mental health concerns. Research shows that 11% of seafarers identified fatigue as a contributory factor to their mental health difficulties.

Furthermore, many seafarers report personal life issues, primarily related to long periods away from loved ones, as impacting their psychological wellbeing.

Gender Disparities

The mental health challenges faced by seafarers are not uniformly experienced across genders. Notably, female seafarers are disproportionately affected by mental health issues. Data from ISWAN (Standard, 2019) indicates that in the last quarter, 24% of those seeking help with mental health concerns were women.

This statistic is especially significant considering the underrepresentation of women in the seafaring workforce, suggesting that women face unique challenges that compound their mental health issues. Reports indicate that female seafarers are more likely than their male counterparts to have experienced forms of abuse at sea.

The Importance of Physical Wellbeing

The physical health of seafarers is critically tied to their mental health. Disturbingly, about 64% (Idwal, 2022) of seafarers are classified as overweight. Poor dietary choices and lack of physical activity are often the primary contributors to this phenomenon. Many seafarers express a desire to eat healthier, yet dietary habits onboard often lack sufficient fresh produce and essential nutrients.

Efforts are needed to enhance the physical wellbeing of seafarers. Education regarding nutrition and initiatives promoting physical activity can significantly benefit their overall health. Options such as fitness contests and access to workout facilities can incentivize seafarers to maintain healthier lifestyles while at sea.

Addressing Workload and Fatigue

Long hours and excessive workloads are not just personal challenges but also pose serious safety issues aboard vessels. By contravening international work-hour regulations, companies inadvertently increase the risk of accidents and health problems among crew members. To combat this, organizations can revise work schedules and limit excessive demands on seafarers.

Effective management strategies may include implementing fatigue management systems, providing ample rest periods, and ensuring that crew members have manageable workloads. Regular assessments of rest and work hours can also help minimize fatigue, allowing seafarers to be more alert and focused on their duties.

Creating a Supportive Mental Health Environment

Establishing mental health initiatives is essential. Training crew members to become mental health champions can provide an accessible outlet for those who may be hesitant to seek help. These champions can help foster a culture of openness, making it safe for crew members to discuss their struggles and access necessary support.

Moreover, programming aimed at educating both seafarers and shore personnel about mental health and wellness can reduce stigma and encourage proactive approaches. Initiatives such as peer support groups and workshops can enhance the mental wellbeing of crew members.

Improving Social Cohesion Onboard

Promoting social engagement is also vital. While modern technology offers connectivity with family back home, it can inadvertently foster isolation among crew members who choose to interact less with their peers. Organizing activities that encourage team bonding and provide social opportunities can enhance morale and emotional wellbeing.

Simple initiatives like team sports, group meals, and social events can create an environment that nurtures relationships among crew members, potentially decreasing feelings of loneliness and increasing overall wellbeing. Establishing communal spaces for interaction can also foster a sense of community onboard.

Advocating for Seafarers’ Rights

Beyond individual efforts to address wellbeing, systemic change is necessary. The maritime industry must advocate for the rights of seafarers to protect them from bullying, harassment, and unsafe working conditions. Recent global events have amplified the vulnerabilities that seafarers face, highlighting the need for comprehensive policies that ensure their rights and wellbeing.

The COVID-19 pandemic specifically exposed many areas requiring improvement in protections for seafarers. Advocating for stronger regulations to protect against workplace violence and promote better mental health support is crucial in helping create safer environments for these essential workers.

The Path Forward

In summary, Mental Health and wellbeing of seafarers require a comprehensive, multifaceted approach that incorporates mental, physical, and social health considerations. The maritime industry holds a responsibility to address these concerns, as improving seafarers’ mental and physical health directly correlates with operational safety and efficiency (LR Foundation, 202).

Investing in the wellbeing of seafarers is not merely a moral obligation; it is a strategic necessity for the maritime sector. By implementing effective mental health initiatives, promoting social interaction, facilitating healthier lifestyles, and advocating for seafarers rights, the maritime industry can navigate the myriad challenges it faces while ensuring that those who keep global trade flowing are supported and valued.

The journey to enhanced wellbeing in the maritime world starts now; it is essential to prioritize the health of those who commit their lives to navigate the seas. As we move forward, a concentrated effort to recognize and address the unique challenges seafarers face will lead to a more sustainable and prosperous maritime industry.

[themindtalk]

My Battle with Burnout: insights & reflections through self-discovery

Tuesday 4th Jan 2022 was the first time that I admitted something was wrong.

Feelings of being overwhelmed, overwrought, panicked (with no real reason), wrung out and a sense of emptiness had overcome me. My wife found me in heap on the floor crying. With no real reason to explain why I was in that state.

Throughout 2021, I had been telling myself that things would be fine and that I just needed to hang on until Christmas. After 2 weeks of Christmas break, I would return refreshed and reinvigorated. This was also not the first time I had lied to myself!

It was within three hours of returning to work that my wife found me in a heap, and I had no explanation. I was used to handling everything my role threw at me, but today I had no bandwidth for it.

Leaning on my pillars 

Although for the first time I was admitting that something was wrong, even then my focus was work. In my head I was indispensable and could not let my team down. My team couldn’t cope without me and would crumble in my absence.

The reality was I was doing far worse, letting my family and myself down, the two things that should have been at the top of my priority list. I was a great colleague at work but at home I transferred my frustrations into my relationship with my wife and children. 

To this end I took a sticking plaster approach, two weeks off and a couple of therapy sessions later, I was back at work.

Easter was filled with plans with friends, family, and fun (we had escaped to the UK since covid was at its peak in Hong Kong) and I just had to ‘hang on’ for three more months to get there. I was going through my days with no positivity or joy for the upcoming break. Inevitably, there was another collapse just before Easter. It took my father and my wife, the people who always had my best interests at heart to trigger meaningful change. It was a serious intervention, and I got the support and strength from them to gain a true awareness of the situation and quit my role. 

Recovery and a search for meaning

Quitting my job meant finding out who I was. As an Executive Director, I had allowed myself to believe that that achievement was my identity. That was now gone and this led to feelings of anger and resentment. I felt lost and descended into a deeper depression. 

I re-engaged with therapy knowing full well I needed to dig deeper, unpack things from my past, and come face to face with my limiting beliefs. My core belief was, ‘I am not good enough’ and my drivers were ‘Be perfect’ and ‘please others’. I was hijacking relationships – professional and personal due to unresolved issues and trauma. I don’t mean to say that I went through something horrific, but my experience impacted me and fed into and exacerbated everything that I then went through. 

During this time, I took up hiking in the mountains or running round the pitches at Happy Valley. It gave me space which I would either fill with my own thoughts, something that could easily turn toxic but was still valuable, or by devouring of 100’s of hours of podcasts.  Occasionally I was joined by others and the act of talking about my experience and learnings as well as listening to their challenges gave me perspective and another form of reflection. To further this, I took on 2 challenges to raise money for charity (firstly 1 million steps in a month followed a few months later by a virtual Lands End to John O’Groats) which gave me some purpose and meaning back. It raised a good amount of money for the ‘Cambodian Children’s Fund’ and if I am honest, it mainly and somewhat selfishly, enabled me to feel good about myself again. 

Nuggets of Wisdom from my experience 

Burnout and depression However, there are a few things that emerged from this experience, and I will continue to carry these as lessons.

It is important to know the intention behind the things we do. The ‘why’ of it all. Due to certain circumstances at work, I had lost sight of my ‘why’. Why I was making the choices I had, e.g. to work long hours.  Without that sense of purpose to power me I became disillusioned and cynical.

I had no clear direction and a lack of awareness of my limiting beliefs. When I came face to face with the reality of things at work my need to feel validated and praised took charge. As I came across the message that I would not progress any higher in my current location or stream, I felt the need to take on more work just to feel like I was progressing. There was no questioning of the path I was taking, and I was not recognised for the workload that I had taken on and hence became further detached.

It is important to remember that we have control over our decisions which lead us to the life we want and our mental health. The issue comes when we allow a lack of awareness and intentionality to make us lose sight of this control.  My realisation of this led me to my new vocation of career coach and finding my purpose whilst enabling others to find theirs!  

My drivers of ‘be perfect’ and ‘please others’ had, for a time boosted the progression of my career. However, when the wheels started to come off, they became toxic. I no longer had the bandwidth to deliver as I wanted and rather than refine my approach I clung on to these drivers and the wheels came off as I lost confidence and sense of who I was. The qualities about me that helped me achieve progress in my career and relationships were now working against me. Awareness and active management are the key to it all.

wellbeing was my responsibility I haven’t changed my intrinsic self. I am still a ‘people pleaser’ and I still need ‘to be perfect’, but I define what it means. Looking after my wellbeing allows me to be a better husband, father, son, relative, friend, colleague, and a leader.

A new day: A New me 

Undertaking therapy helped me bring awareness to my inner workings and allowed me to accept that I am only human. Moving forward I know a combination of therapy and coaching is required to keep me on the right path – I see it as critical and not a luxury for me to invest in that. I uncovered what underpinned my challenges, the beliefs, the drivers, the biases and the experiences.  But those are personal to me and hence my path out of burnout and depression is not yours. You need to invest the time and energy to uncover this for yourself. Today I am back to work after retraining as a coach and I am empowered by my purpose to be the best husband and father that I can be as well as helping others avoid the same pitfalls that I fell into.   

One final suggestion that I would leave you with is to empower yourself to take some time out, a career break! Spend time doing things now for yourself and with friends and family that you perhaps won’t be able to if you wait for retirement. How I got there was horrible, but the upside was great! Do the same without the horrible bit, choose it, I’m confident you won’t regret it!

[themindtalk]

Digital Parenting: Managing Screen Time for Your Child’s Mental Health &Well-Being

Parenting in today’s digital age brings a unique set of challenges, especially when it comes to managing your child’s screen time. From online learning to entertainment, children are spending more time in front of screens than ever before. 

While technology offers countless benefits, excessive screen time can take a toll on their mental health, leading to issues like anxiety, sleep problems, and reduced social skills.

At The Mind Talk magazine, we believe mental health is a priority for the whole family. 

That’s why we’re here to share simple, practical tips to help you manage your child’s screen time while fostering a healthier relationship with technology.

Why Screen Time Matters

Research shows that excessive screen time can affect a child’s brain development, attention span, and emotional well-being. It’s not just about the time spent online but also about what they’re consuming.

 Violent games, unrealistic social media standards, or endless scrolling can negatively impact self-esteem and increase stress levels.

Tips for Digital Parenting

Set Boundaries TogetherCreate a family screen-time schedule that works for everyone. Include breaks for offline activities like reading, outdoor play, or family board games. When kids are part of the decision-making, they’re more likely to stick to the rules.

Model Healthy BehaviorKids learn by watching you. If they see you constantly glued to your phone, they’ll likely do the same. Show them that it’s okay to unplug and enjoy real-life moments.

Encourage Quality Over QuantityNot all screen time is bad. Educational apps and creative tools can help them learn and grow. Monitor their activities and guide them toward positive content.

Create Tech-Free ZonesKeep meal times, the dining table, and bedrooms free of screens. This helps build stronger family connections and improves sleep quality.

Talk About Mental HealthOpen conversations about how screen time makes them feel. Discuss topics like cyberbullying, online friendships, and the importance of balancing real-life interactions.

A Team Effort

Parenting isn’t about being perfect; it’s about showing up and doing your best. With a little effort and a lot of love, you can create a healthy digital environment for your child. For more practical tips on mental health and well-being, visit The Mind Talk magazine, your trusted space for insightful stories and advice. Let’s nurture our children’s mental health together!

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Changing Face of a Ship’s Culture: Why mental health and wellbeing of seafarers is crucial

Explore the evolving challenges of seafaring, including isolation, mental health issues, and the erosion of onboard social dynamics. Steven Jones discusses solutions to improve seafarers' wellbeing.

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Healing Trauma: An Integrated Approach to Mental Health

It was the unbearable strain of her high-conflict marriage that compelled Kim (*name changed), a working mother of two, to seek mental health support through psychotherapy.

Facing ongoing emotional abuse and episodes of physical aggression within her eight-year marriage, Kim felt overwhelmed and trapped in a cycle of despair and hopelessness. Her system in a state of trauma and day-to-day volatility, she struggled with fatigue, insomnia, brain fog, irritable bowel syndrome (IBS), and more.

At IMI, we recognise that optimal healing from trauma requires an integrated approach, considering a person’s mind, emotions, body, spirit, environment, energy, and community. As Kim was continuing to stay in her marriage at this time, her tailored healing plan encompassed both psychotherapy and naturopathy to support her through the emotional turmoil and physiological impacts of trauma.

In therapy

Before delving into trauma work, establishing a safe and trusting therapeutic relationship is crucial. Traditional talk therapies can be beneficial, but they do not address the specific areas of the brain that process trauma. Exploring these deeper aspects is subtle and complex, hence the need for trauma-informed approaches that allow individuals to access and process their memories while keeping their nervous systems regulated. Grounded in mindfulness and western psychology, core process psychotherapy emphasises a deep, ongoing awareness of one’s body, emotional, and mental processes for self-exploration and healing.

The effects of current trauma

 In Kim’s case, her experience of trauma from abuse left her nervous system, brain, and body in a state of overwhelm. Trauma significantly hinders our ability to cope with stress. In high-conflict relationships marked by abuse, this trauma, combined with a persistent sense of insecurity, creates an activated state that can lead to exhaustion and a range of mental and physical health challenges—just as it did for Kim.

The effects of early childhood trauma

As we explored Kim’s background, we uncovered a childhood spent in a volatile home, where her parents often engaged in high-conflict arguments. Research shows that exposure to trauma, especially in early life, fundamentally alters how we process and regulate emotions. For instance, the amygdala – crucial for emotional processing – can become more sensitive to emotional stimuli in later life, while the prefrontal cortex – responsible for rational thought – may become inhibited.

For individuals like Kim who have faced early-life challenges, the “window of tolerance” is often narrower. This important psychological concept describes the optimal zone where our emotions are balanced, allowing for clear thinking and rational action. Within this zone, we can effectively manage stress and defuse perceived threats. Outside of it, we may experience hyper-arousal—characterised by anger, anxiety, or panic—or hypo-arousal, which can manifest as depression, low energy, or disconnection.

The intersection of past and present trauma

In Kim’s situation, the volatility of her marriage may have echoed the volatility of her childhood, creating a sense of familiarity. To some extent, normalisation of her experiences may have enabled her to endure her environment, while at the same time made it more challenging to regulate emotional stressors in her marriage.  By helping Kim recognise her window of tolerance and understand when she was moving outside of it, we aimed to broaden her capacity to cope with ongoing stressors and triggers over time.

Integrating mind and body in trauma informed therapy

Since trauma also manifests in the body, trauma-informed therapy includes a somatic approach that brings awareness of emotions to bodily sensations. Practices such as yoga, breathwork, and movement were also part of our therapy work to help calm Kim’s nervous system and positively impact parts of the brain involved in emotional regulation. Through these interventions, Kim gained greater awareness of her internal state and learned to regulate her responses during high-conflict situations. In a less overwhelmed state, she could reconnect with her authentic voice and develop the confidence and skill to speak up in a non-confrontational, but assertive way.

In circumstances where toxic stress is prolonged, the impact on the body can be significant. While some tension can be released through somatic therapy, additional support for the physiological aspects is often necessary.

With Kim’s agreement, I referred her to Dr Benita Perch, our naturopathic physician.

In naturopathy

For optimal healing, it is ideal for individuals with trauma to be removed from stressful situations; however, this isn’t always possible. As Kim remained in her marriage, our focus shifted to helping her survive and maintain well-being within her current circumstances. Dr Perch devised a comprehensive treatment plan addressing both Kim’s underlying issues and presenting symptoms to heal the body systems affected by trauma and chronic stress.

Chronic stress can disrupt the balance between the pituitary and adrenal systems, known as the HPA axis. To help Kim cope effectively, we incorporated adaptogenic herbs to restore this balance. Chronic stress can also keep the nervous system in an exhausting sympathetic state. Homeopathy played a key role in shifting Kim’s perceptions and stabilising her nervous system. Personalised herbal tinctures, supplements, and time spent outdoors connecting with nature further aided her transition to a calming parasympathetic state, promoting relaxation and recovery.

When the adrenal system is affected by stress, the hormonal system often follows suit. Diagnostic tests revealed Kim’s hormonal balance had been affected, contributing to her irregular periods, mood swings, and fatigue. Through homeopathy and tailored herbal remedies, we worked to re-regulate her hormonal system, helping to balance her cycles and stabilise her mood.

Moreover, chronic stress and trauma can lead to chronic inflammation, which negatively affects mitochondrial function – our body’s energy-producing organelles. While adrenal-supporting herbs are beneficial, addressing mitochondrial health was essential for improving Kim’s energy levels. As treatment progressed, she noticed a significant boost in her overall vitality.

Finally, scientific studies and our clinical experience demonstrate the effects of chronic stress on gut health. In Kim’s case, it contributed to irritable bowel syndrome (IBS). Comprehensive testing revealed low levels of beneficial bacteria and candida overgrowth in her gut, highlighting underlying contributors to her brain fog and fatigue. To restore balance, we recommended tailored probiotics and dietary adjustments.

Conclusion

Given the ongoing stress in her home environment, Kim’s wellbeing would inevitably be affected. However, through the combined support of psychotherapy and naturopathy, we were able to enhance her coping capacity, foster greater awareness of her emotional processes and rebalance her body systems impacted by trauma. This integrated approach helped Kim regain some stability in the complex interplay of body, mind, emotions, and energy, and find the internal space to self-regulate in challenging times.

[themindtalk]

Lindsey McAllister – Mentoring the next generation of Hong Kong to find courage, authenticity and creativity through theatre

In a vibrant conversation with Lindsey McAllister, we explore her transformative journey from being inspired by a mentor to becoming a guiding light for young people in Hong Kong. Lindsey, known for her bold and colourful style, exudes the same brightness in her personality. Our chat revealed the passion and dedication she brings to her work with youth.

The Power of Mentorship

Reflecting on her childhood, Lindsey recalls a time when she felt different from her those in her family, often singing and performing with a hairbrush in hand, struggling to be understood. At age 12, she joined a local youth theatre group and found her role model in the group’s leader. This mentor not only encouraged Lindsey to embrace her creativity but also provided her with opportunities to lead and collaborate. “She helped me find my voice,” Lindsey shares, emphasizing the profound impact role models can have on young people.

Lindsey’s experiences in theatre, particularly an unsettling audition where her PE teacher harshly criticized her, shaped her desire to create a supportive environment for youth. “I never want a young person to feel disrespected,” she asserts. As a mentor, she values being non-judgmental and strives to make young people feel seen and acknowledged. To her, it’s a privilege to be that safe person in their lives.

Embracing Authenticity

“I am not a natural actor, but directing comes naturally to me,” Lindsey explains, highlighting her transition from the stage to behind the scenes. Although she initially pursued acting, she discovered her true strengths in directing, writing, and creating. This shift allowed her to thrive in an environment where collaboration and creativity flourished.

Lindsey is also a visual artist, and she believes her real passion lies in writing. She stumbled into scriptwriting when faced with an urgent need for a play, and since then, she has honed her craft. Writing, for her, is an intuitive process guided by her experiences and instincts. Her recent show on climate change, infused with magical realism, illustrates her ability to educate while entertaining.

The Art of Casting and Collaboration

Casting, as Lindsey explains, is a delicate art. She emphasizes the importance of selecting the right ensemble, often seeking an intangible quality that resonates with the vision of the show. “I love the magic of theatre,” she says, noting how actors often surprise her with their unique interpretations of characters.

Although her journey began with a desire to perform, Lindsey has embraced her strengths in writing and directing, allowing her creativity to flourish. She recognizes that acting can be therapeutic, enabling performers to access their authentic selves on stage. Despite the challenges of auditions—where hundreds of hopefuls compete—Lindsey finds joy in the spontaneity of the process, continuously inspired by the unexpected.

Lindsey McAllister’s journey from a young dreamer to a role model for the next generation is a testament to the power of mentorship and self-discovery. By fostering creativity and providing a safe space for young people, she not only shapes their artistic journeys but also empowers them to embrace their authenticity. In a world where confidence and creativity are essential, Lindsey stands as a beacon of inspiration, proving that the role of a mentor is as impactful as that of a performer.

[themindtalk]

Demystifying the Role of Sleep and How to Use It to Support Mental Health

Sleep is vital for decision-making, & emotional regulation. Research shows that adequate, especially deep sleep, is essential for these cognitive functions.

[themindtalk]

Embracing Menopause: Understanding the changes, signs, symptoms

Menopause is a natural event that affects half of humankind, but there is no universal experience. Based on natural menopause alone it is estimated that the number of menopausal women worldwide will reach 1.1 billion by 2030; yet, why is it that we still know so little about it?

The stigma that surrounds menopause and the symptoms that accompany it can impact the self-esteem of women experiencing this life stage.

Out of the blue, Priya started to experience low mood and depression in her mid-40’s. As much as she tried to keep her home life and emotional state consistent, she couldn’t separate her mood from her work. 

Priya prided herself on her work and leadership but her mood swings made her feel incapable and unworthy of her position at work. She lost confidence in her capabilities at work and contemplated leaving her job.

After thorough medical testing Priya learned that she was in perimenopause. Up until that point, Priya had no idea that the brain was affected by the natural transition known as menopause. 

After learning she was in perimenopause Priya started receiving treatment that helped balance her hormones, improve her mood and her cognitive function. 

Understanding the Menopause Brain

Menopause is the last taboo in women’s health. It is a subject that is limited in scientific research, it is not taught in schools, it’s rarely a topic discussed in families and historically there has been no cultural support for women in this stage of life.

Most people are aware that menopause is the end of a woman’s childbearing years as her menstrual cycle comes to a halt. This can cause symptoms such as changes to mood like low mood, irritability, hot flashes, anxiety and depression, disrupted sleep, night sweats and heart palpitations. What most people are not so familiar with is that these symptoms are neurological and in fact initiated by the brain.

The results of the Study of Women’s Health Across the Nation (SWAN), a large longitudinal, multiethnic, community-based study of the ovarian aging, showed that anxiety is prevalent during the menopausal transition and in early post menopause (Bromberger JT et al, 2013)

An Australian study indicated that women in the perimenopausal and postmenopausal phases had a higher risk of more severe depressive symptoms than women in the premenopausal period without a history of depression (Mulhall S et al, 2018)

Recently, new research on “The Menopause Brain” by Dr Lisa Mosconi and colleagues (2021) highlighted the role the brain plays during the menopause transition. Through brain imaging of women in premenopausal, perimenopause and post menopause, Dr Mosconi and her team have found that it’s not just brain energy that changes during menopause; the brain’s structure, regional connectivity and overall chemistry is impacted. In fact, Dr Mosconi’s research has shown that menopause is a neurologically active process that changes the brain.

Are your menopause symptoms all in your head? Absolutely not! Scientific research is proving that the physical and mental symptoms you experience and to what degree you experience them is profoundly linked to the changes in your brain.

Identifying and managing menopause symptoms

For many women the natural menopause transition will take place between the ages of 45-55 years however every woman’s menopause transition is different. The British Menopause Society, 2022 reported that 75% of women will experience menopause symptoms, 25% of women describe these symptoms as severe and 1 in 3 women experience symptoms beyond the average of 7 years. Also, of the 34 known symptoms associated with the menopause transition each woman will experience symptoms uniquely and to varying degrees.

Here are four tips to help you feel confident in your menopause transition

Knowledge is power. Transitioning into menopause requires learning about the transition symptoms, and managing them. Working with medical professionals, trusted websites and seeking support from older members of the family.

Listen to your body. Disrupted sleep, hot flashes, mood changes, and anxiety are some of the issues associated with menopause. Pay attention to how your body is communicating with you. A menopause symptom tracker could help identify the symptoms and aid in your communication with your medical professional.

Speak with a healthcare professional. Explore a women’s healthcare programme that supports you through every aspect of menopause holistically. This may include check-ups, medical guidance, mental health support, Chinese medication treatments, symptom relief treatments, and valuable nutrition advice.

Open up and ask for help. Don’t suffer in silence. Have an open and honest conversation with a loved one or a friend to discuss the symptoms you are experiencing due to the menopause transition. This can significantly reduce the pressure you may be feeling and improve your quality of life.

Priya’s experience is not unique. Sadly, it is more common than not that women lack understanding of the menopause transition and the impact it can have on their quality of life. It highlights the importance of menopause awareness and education so that women are more informed and can access solutions that support their physical and mental health for a positive transition.

[themindtalk]

Exploring the Benefits of Hypnotherapy for Modern Mental Health Care

In today’s fast-paced world, mental health is a growing concern. While traditional therapies like CBT and medication are common, many are exploring hypnotherapy as an alternative evidence-based modality. Hypnotherapy uses guided hypnosis to promote positive behavioural and emotional changes. Its non-invasive nature and versatility make it a valuable tool for managing various mental health issues, particularly anxiety and stress. This article explores hypnotherapy’s principles, mechanisms, and notable applications in modern mental and physical health care related to stress.

Exploring the Benefits of Hypnotherapy for Modern Healthcare

What is Hypnotherapy?

Hypnotherapy is a form of guided hypnosis, typically conducted by a certified therapist, in which the patient is brought into a state of focused attention and heightened suggestibility. In this trance-like state, the therapist can make suggestions designed to help the patient alter perceptions, emotions, or behaviors.

Notable Applications of Hypnotherapy for Stress and Anxiety-Related Disorders

Anxiety and Other Stress Responses

Anxiety and stress are among the most common mental health issues today, affecting a large swath of the Hong Kong population. Hypnotherapy has proven to be an effective method for managing these conditions.

As early as 2010, articles and studies highlighted the compelling evidence of efficacious management of situational anxiety with hypnosis (before exams, or medical procedures) and well as other anxiety-related disorders such as irritable bowel syndrome (IBS) and headaches. (Corydon, 2010). For example, a 2006 review of 11 studies showed “substantial therapeutic impact” on IBS (Whitehead 2006). More interestingly, the benefits may extend over time, at least for five years after the studies (Gonsalkorale, 2003).

Depression disorders

When it comes to depression, many studies showed a positive impact on many dimensions of wellbeing. For example, a study concluded that hypnosis positively impacts anxiety, depression, daily fatigue, and sleepiness in hemodialysis patients (Untas et al. 2013). Similarly, hypnosis has been shown to effectively alleviate depressive symptoms and lower inflammation markers levels in patients with lung cancer (Kusuma et al. 2024).

Benefits of Hypnotherapy

The ability of one therapy to effect changes at the physical and mental level is noteworthy and explains its use in European hospitals where patients will typically enjoy a few sessions of hypnosis before or during the medical intervention. As a non-invasive and medication-free option, the growing amount of research highlights improvements in many health aspects as well as long-term benefits.

Hypnotherapy’s effectiveness can vary greatly among individuals. The importance of working with qualified certified and evidence-based professionals cannot be overstated, as they possess the necessary training to tailor sessions effectively to each patient’s unique needs. Ethical considerations, such as obtaining informed consent and ensuring patient confidentiality, are paramount to maintaining trust and safety in the therapeutic relationship. Research-backed hypnosis techniques, supported by clinical studies, provide a reliable foundation for leveraging hypnotherapy in mental and physical health care.

Integrating Mind and Body with Hypnotherapy

Incorporating hypnotherapy into treatment plans has provided substantial relief from anxiety and stress for many individuals, underscoring its potential as a valuable tool in mental health care. Its growing acceptance in medical settings indicates significant opportunities for broader application in psychology. As the evidence base continues to expand, hypnotherapy’s role as a treatment modality is becoming increasingly recognized. This makes it a promising option for those seeking faster therapies to traditional mental health treatments. The positive outcomes experienced by patients highlight the need for further integration of hypnotherapy into comprehensive mental health care strategies.

[themindtalk]

Bullying and Mental Health: Identifying and responding to bullying

Bullying is a common problem in Hong Kong, as it is in many countries and regions across the world. Bullying can have a big impact on a child.