Mental Health - Sassy Hong Kong

Burnt Out? A TCM & Trauma Expert Share Their Wellness Tips

Anna Lentchner — Fri, 31 Oct 2025 05:09:55 +0000

We sat down with TCM practitioner Gigi Ngan and trauma therapist Emily Kusunoki to talk burnout, women’s health and daily habits that can help you heal.

Between Hong Kong grind culture and influencers peddling miracle supplements, pursuing wellness can feel aimless. But don’t be discouraged by the scams and the noise — simple, actionable stress-relief exists, and it’s worth prioritising.

Ahead of their talks at TEDxTinHau Women ‘Reframe’ 2025, two leading voices in women’s health are sharing their essential advice. Gigi Ngan, a registered Traditional Chinese Medicine (TCM) practitioner, focuses on supporting women through all life stages by integrating ancient wisdom with modern science. Alongside her is Emily Kusunoki, a trauma therapist at the Hong Kong Dignity Institute, specialises in empowering women to heal from anxiety, depression and trauma.

Together, these experts represent an integrated approach to well-being. Keep reading to discover their essential tips on how to reclaim you calm in ways that last.

In your practice, what are the most common barriers you see that prevent women in Hong Kong from finding a sense of calm?

Gigi Ngnan (GN): Long work hours, late messages and the pressure of stacked roles — professional, partner, caregiver — create a constant ‘on’ switch. This is compounded by lifestyle factors like irregular meals and sleep, along with care can being fragmented between different providers. Many believe they must choose between Eastern or Western medicine instead of seeking integrated help.

Emily Kusunoki (EK): I see disconnection as the primary barrier. Despite vastly different backgrounds, my career-driven clients who lacked contentment and the refugees and survivors of trafficking I work with now share a common goal: to reconnect with their own needs, wants and desires. Trauma and societal pressure disconnect us from our ability to hear ourselves. When we rely on external sources to tell us how to live, we aren’t able to connect to our own inner voice.

The mind and body are deeply connected. How does chronic stress or emotional turmoil typically manifest in a person’s physical health and overall well-being?

GN: It very often appears through clear physical signals: disrupted sleep, digestive swings, headaches, skin flares and noticeable changes in the menstrual cycle — its timing, flow or cramps. From a TCM lens, we see patterns like constrained energy flow or depleted reserves; from a Western lens, it’s nervous-system overdrive and hormonal shifts. The crucial point is that the body signals distress long before it fully breaks down.

EK: Therapeutic models like EMDR show how unprocessed trauma can leave us feeling anxious or tense. IFS explains how protective parts of us can cause muscle tightness or chronic fatigue. Polyvagal theory helps us understand how stress disrupts the nervous system, keeping us in ‘fight or flight’ or a shutdown state, manifesting as a racing heart, stomach troubles or numbness. It’s a gift that our body remembers even when our mind forgets — it reminds us that healing involves finding ways to feel safe internally.

“Listening to the body” is a popular phrase. What does that mean in a practical sense? How can we start to honour our body’s signals while managing our responsibilities?

GN: Run a simple 60-second daily check-in. Ask yourself: How did I sleep? Where do I feel tension? What’s my energy level? If relevant, where am I in my cycle? Jot brief notes in your phone. Once a week, scan for patterns and commit to one small, sustainable adjustment — whether it’s turning off lights 30 minutes earlier, ensuring a proper lunch break or taking a short walk after dinner.

EK: Practically, it means pursuing connection. This can start by telling just one trusted person — a friend, a sibling, even a stranger at the park — what you’re truly experiencing or struggling with. When we give words to an invisible battle, it holds less shame over our lives and lightens the weight of isolation. This act of expression is a powerful first step in honouring what your body and mind are telling you.

For women who may be hesitant to seek professional help, what is a gentle, first step they can take on their own to begin understanding and supporting their well-being?

GN: I suggest a two-week personal experiment. Focus on regular mealtimes, a consistent bedtime, just 10 minutes of daylight movement and a two-minute slow-breathing practice. If you feel even slightly better, use that positive momentum to book a baseline medical check and a TCM consultation — use both perspectives to map out where you are and create a informed plan forward.

EK: My favourite go-to is Progressive Muscle Relaxation because it’s simple and effective. You can start from your head or your toes, slowly tensing each muscle for a few seconds and then releasing. Incorporate deep breathing, inhaling as you tense and exhaling as you release. Do this for as many muscle groups as you can; I guarantee you will feel a difference in your body by the end.

When feeling overwhelmed or anxious in the middle of a stressful day, what is one immediate, in-the-moment technique you recommend to help ground herself and find her centre?

GN: Try a one-minute acupressure reset. First, press the Neiguan point (PC6) on the inside of your forearm, about three finger-widths above the wrist, while you take five slow, deep breaths. Then, gently circle the Yintang point between your eyebrows for 20 seconds. Finish with a few mindful sips of warm water to settle your energy.

EK: Honestly, never underestimate deep breathing. You can practice a simple technique like box breathing anywhere: inhale for four seconds, hold for four, exhale slowly for four and hold again for four. Repeat this cycle just three times to instantly calm and centre yourself. Don’t overlook the small, regulating gifts your body already equips you with.

Beyond crisis moments, what is one non-negotiable daily ritual you believe every woman should incorporate to support her nervous system and build long-term resilience?

GN: Start the day warm. This means having a warm drink — plain water, ginger or lemon tea — and a warm breakfast if possible. In TCM, warming the body’s ‘centre’ is foundational; it supports healthy digestion, stabilises mood and sustains energy for the rest of the day.

EK: Pay greater attention to your senses. This means mindfully eating one bite of food, noticing how your chair feels under you or gently patting your arms. Reconnecting with touch, smell, taste, sound and sight builds your introspection — your awareness of internal sensations — which is vital for understanding your needs and feeling grounded. Honour these signals by giving them attention.

Self-criticism is a major obstacle to calm. What is a powerful way to challenge a negative inner voice and cultivate a more compassionate inner dialogue?

GN: When that inner voice gets loud, ground your energy physically. Press the Taiyang point at your temples, then massage the Shenmen (HT7) point on the wrist crease near the little finger. As you do this, consciously breathe out a little longer than you breathe in, letting your shoulders drop with each exhale. This short reset helps your body unwind, which in turn allows your harsh thoughts to soften naturally.

EK: Engage with the critic, don’t silence it. Understand that this part of you, however harsh, is trying to protect you. It might be shielding a younger self from shame or failure. Have a conversation with it. Thank it for its intention, but update it on who you are now. Ask it what it’s truly afraid of. This curious dialogue transforms the critic into a misguided protector, creating space for a more compassionate voice to emerge.

What is one often-overlooked dietary or lifestyle factor that can significantly impact anxiety and stress levels?

GN: The constant consumption of cold, raw foods and iced drinks is often overlooked. This can tire the digestive system and, from a TCM perspective, make the mind feel scattered and jumpy. Choosing regular, warm meals like soups, congee and cooked vegetables, and avoiding coffee on an empty stomach, fosters steadier digestion, which directly supports a steadier mood.

EK: The impact of exercise. The amount of anxiety that can be naturally relieved through movement is a form of healing that actively involves the body. Physical exertion triggers neurochemical changes that reduce anxiety. An activity like lifting weights also provides a direct, physical reminder to your brain that your body is strong and capable, directly countering feelings of powerlessness that often accompany stress.

What is the most important piece of wisdom or encouragement you would offer to a woman in Hong Kong who feels that internal calm is an impossible goal?

GN: Calm isn’t a fixed personality trait; it’s a dynamic practice of rebalancing. If trying to achieve it alone isn’t working, that is not a failure — it’s a sign to ask for help. Get measured with your doctor, restore with a licensed TCM practitioner and let both systems support you. You do not have to choose one path; their synergy is your strength.

EK: Don’t force it. Pressure is the enemy of calm, and everyone’s version of ‘internal calm’ is unique. If something doesn’t feel right for you — be it yoga or a specific diet — don’t force yourself to conform. A state of internal calm is not about finding the perfect, one-size-fits-all formula for stress relief; it’s about permitting yourself to hear your own needs without overwhelming judgment. Get to know what you feel like in a state of safety, and honour the things, big or small, that contribute to it.

The post Burnt Out? A TCM & Trauma Expert Share Their Wellness Tips appeared first on Sassy Hong Kong.

Break Old Patterns And Embrace Change With Ember Wellness HK

Team Sassy — Fri, 19 Sep 2025 01:30:05 +0000

Breathwork and psychotherapy unite to alleviate stress and foster emotional healing, opening the door to personal transformation and a richer, more fulfilling life.

At Ember Wellness HK, breathwork and psychotherapy are combined to break old patterns and create profound life changes as the former reduces stress and anxiety, while the latter offers emotional healing and cognitive restructuring. Clients are encouraged to invest in holistic well-being to unlock a richer, more fulfilling life and discover their potential for growth.

Founder Clare has practised psychotherapy in Hong Kong for nearly a decade in English, Cantonese, and Mandarin, and understands the unique challenges the city can present, tailoring personalised programmes for each client. She values therapeutic alliance, which means that a functional, safe and effective dynamic is at the heart of her work. She combines somatic therapies with verbal therapies, such as CBT and EMDR, equipping her to handle trauma with care, and empowering clients throughout their healing journey.

Ember Wellness HK’s rejuvenating ‘Step Out, Breathe In’ Retreat in Lamma East has been designed to reconnect you with nature — and yourself — via three workshops focusing on mobility, breathwork and movement. Nurturing mind, body and soul in a tranquil, supportive setting, all that’s needed are comfortable clothes and an open heart. Nourishing meals are provided by Middle Eastern favourite FRANCIS, while the villas offer ice plunge buckets, showers, lounge areas and beach access, alongside stunning city views.

Retreat spaces are limited for those seeking relaxation and renewal.

Sassy readers using the discount code SASSY will enjoy 10% off when booking the ‘Step Out, Breathe In’ Retreat. Valid until Friday, 25 September, 2026.

Ember Wellness HK, clare@emberwellness.hk, Instagram: @emberwellness.hk, www.emberwellness.hk

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Moving Beyond Ozempic & Outdated Beauty Ideals

Anna Lentchner — Tue, 22 Jul 2025 03:00:28 +0000

Whether the headlines cite Ozempic or obesity, Western media remains fixated on weight. But in East Asia, the conversation takes a different shape — one that equally reveals cultural expectations, though fewer dare to question it.

As weight-loss drugs like Ozempic surge in popularity, so does society’s unsolicited commentary on women’s bodies. In the West, speculation runs rampant: Did that celebrity lose weight “naturally,” or are they secretly on medication? While the discourse is often framed as a demand for transparency or a critique of unrealistic beauty standards, it has also revived a familiar cultural obsession — thinness as the ultimate measure of a woman’s worth.

What happens when we shift the lens to East Asia? A Hong Kong native and member of Team Sassy has experienced this tension firsthand. After losing weight with Saxenda, an Ozempic alternative, she found herself caught between two conflicting narratives: Western body positivity rhetoric and East Asian beauty standards. Here, thinness is so normalised that no one questions how it’s achieved — but online, she found herself mulling over the insinuation that she should have “loved herself” enough to remain her former size.

The reality, of course, is that women are shamed no matter what: for being overweight, for being underweight, for losing weight “the wrong way.” So why do these double standards persist? And what do they say about the pressures women face in both societies?

Editorial Note: This article explores broad societal trends, but individual experiences, preferences and bodies vary. No culture is monolithic.

The Unspoken Rule Of Thinness

This Team Sassy member recalls being called “肥妹” (chubby girl) by friends, family and even strangers since childhood, which chipped away at her confidence over time. As an adult, she set a goal to lose 10kg — landing her at a weight that would be considered gaunt in the West, but “normal” in Hong Kong.

Her decision to try Saxenda was partly pragmatic (she led an active lifestyle but had never achieved significant weight loss through diet and exercise alone) and partly influenced by the same Hollywood “before and after” narratives that dominate Western media. But in Hong Kong, no one batted an eye at her methods.

“I knew losing that much would make people in the US or UK think I was insane,” she admits. “But here, it was applauded.”

To understand her experience, it’s helpful to look at the example set by regional media, through which It Girls like Jennie Kim of BLACKPINK establish the de facto blueprint of contemporary East Asian beauty. The K-pop idol and Chanel ambassador is celebrated not just for her talent, but also for her “elegance” — a trait euphemistically intertwined with her “petit” and “delicate” frame.

To put things in perspective, Jennie reportedly weighs between 45kg and 50kg — at least eight kilos less than the average South Korean woman. No one has accused her of unhealthy dieting (despite the known “height minus 120” industry standard, where female stars’ weight is expected to align with that calculation), let alone of taking Ozempic. Instead, her thinness is praised, even earning her the title of “Pilates princess.” This blind acceptance sends a clear message to young women: Thinness isn’t just desirable; it’s expected.

Battling Between Conformity & Scrutiny

Our team member’s experience with Saxenda underscores the dissonance between East Asian norms and Western health rhetoric. She lost five kilos in two weeks (likely water weight initially), tracking changes in body composition with clinical detachment. Side effects — dizziness, a fainting episode — were shrugged off by peers more intrigued by her results than concerned about risks.

“People asked me if Saxenda ‘targeted belly fat,’ like I was a walking infomercial,” she says.

The lack of critical thinking alarmed her: prescriptions were reduced to gossip fodder, their medical gravity ignored. Meanwhile, her weight loss became public property; a spectacle to be praised, not a personal health decision to be respected.

Herein lies the paradox: East Asian beauty standards demand thinness but absolve women of prioritising health, while Western discourse pathologises weight loss unless it’s “earned” through virtuous struggle. Both frameworks reduce women’s bodies to sites of communal commentary — one through blind reverence, the other through incessant scrutiny.

How Did We Get Here?

We know that beauty standards are shaped as much by contemporaneous cultural and societal expectations as by aesthetics. From Song Dynasty-era paintings of slender, willow-like women to modern media tropes, East Asian femininity has long been associated with fragility and, inextricably, with thinness.

This ideal extends beyond weight, manifesting in other beauty trends that reinforce the link between delicacy and femininity. Take, for example, the regional preference for Jennie’s 幼態感 (“baby face”) aesthetic — a concept that, whether consciously or not, perpetuates the infantilisation of female sex symbols. Similarly, viral trends like 仙女落泪 (“the fairy wept, and the man knelt”) romanticise the image of beautiful women crying, framing vulnerability as an aesthetic ideal. Even the popular 可甜可盐 (“salty and sweet”) trope, which Qingyue Sun critiques in an essay on Chinese femininity, reduces female expression to consumable flavours, demanding women to “seamlessly switch between domineering and soft, sexy and cute.”

Together, these standards don’t just celebrate thinness; they also conflate it with femininity itself, equating a woman’s worth with beauty, and her beauty with fragility.

Two Sides Of The Same Coin

In the West, thinness is equally prized, but for different reasons. Individualistic cultures like the US and UK frame weight loss as a testament to one’s discipline and self-control — traits historically tied to virtue. This is why Ozempic users, especially women, face backlash: it is seen as “cheating or evidence of a lack of willpower,” as Boston-based obesity medicine physician Chika Anekwe puts it, because the drug bypasses the work that makes thinness morally laudable.

East Asia, by contrast, mirrors Western diet culture of the early 2000s — thinness is openly glorified, with little pretence of body positivity. The lack of scrutiny might feel like a reprieve from Western judgment, but it also leaves no room to challenge the standard itself.

Our team member sums it up best: “In Hong Kong, no one asks how you lost the weight. They just congratulate you.”

And this praise, she says, did not feel like freedom from scrutiny; if anything, it made her and those around her even more aware of her weight. When confronted with Western rhetoric, this reality was all the more unsettling.

The Path Forward & Redefining Beauty

For women in Hong Kong, then, the pressure isn’t just about looking a certain way; they must also navigate two worlds that claim to value women’s choices while offering none at all. Until we dissociate weight as a signifier — of femininity, discipline or anything else — women will keep losing, no matter what the scale says.

A promising way to lessen the power of the scale is to start open, supportive cultural conversations, especially among women. By connecting authentically, sharing experiences and uplifting each other, we can foster a more compassionate perspective and illuminate a path towards the acceptance and body neutrality we all crave.

The post Moving Beyond Ozempic & Outdated Beauty Ideals appeared first on Sassy Hong Kong.

6 Simple Ways To Get Through A Depression Day

Anna Lentchner — Fri, 11 Apr 2025 02:54:45 +0000

Warning — these methods are 0% therapist-approved and 100% somewhat effective.

Ever had one of those days where your brain feels like a phone at 1% — barely functional and desperately searching for an outlet? Before you surrender to the couch or start questioning all your life choices (we’ve all been there), try these silly (but effective) ways to snap out of a depression funk. Will they solve your problems? Absolutely not. Will they make you feel slightly less like a sentient pile of laundry? We’d like to think so…

Play Dress-Up For No Reason at All

It’s giving “let’s play mermaids”, but *adult*. It might seem silly, but this is a tried-and-true way to “do something” without actually having to leave the house. Try putting on your fanciest cocktail dress, your sexiest lingerie, or maybe attempting to style that one-off purchase you’ve never worn out the house. Then accessorise (bonus points for donning something you haven’t touched in years), strut and selfie. Who knows, you might just crack a smile.

Make A Playlist That Feels Like a Hug — Or A Scream

How are you supposed to romanticise your life without a soundtrack in the background? Maybe you’ll curate a warm, cosy and nostalgic vibe to remind yourself of the good ol’ days, or maybe you’re feeling like blasting some screamo to drown out your own. Either way, treat this as an opportunity to help your mind zero-in on something specific — no wandering thoughts allowed.

Cook Or Bake Something Ridiculously Simple

Listen, you don’t have to be Martha Stewart to make yourself a little treat. Whip up something easy, like boxed brownies or a grilled cheese, put on some music (like that playlist you just made), light a candle and pretend you’re hosting a cooking show. Hopefully this stirs up your appetite — even if food is the last thing on your mind — so that when you sit down to try it, you can savour it like it’s a Michelin-starred meal.

Read More: 5 Easy Weeknight Recipies Under $100

Curate Your Space As An Escape

There’s just something about change that feels good when you’re in a rut — and this kind is way more forgiving than DIY bangs (we learnt the hard way). Instead, rearrange a corner of your room, build a blanket fort or set up a picnic on your living room floor. The goal isn’t to make it aesthetic — it’s to make it different. Even small changes can help your brain feel refreshed.

Read More: Top 10 Houseplants For Good Feng Shui

Rant It Out In Writing

Grab a piece of paper or a notebook and write down everything you feel. No, we don’t mean starting a gratitude journal or any of that bullshit (no offence if that’s your thing), we’re talking about letting out all those dark thoughts and feelings that you can’t say aloud. There’s no need to self filter here — you can tear it up or light it on fire when you’re done.

Watch Something You Loved As A Kid

There’s got to be at least one old film or cartoon that gave you the warm and fuzzies when you were younger. Whether it’s an episode of Winx Club, a romance movie or a Disney classic, pop it on and try to fully enjoy it — half-watching-half-doomscrolling doesn’t count.

The post 6 Simple Ways To Get Through A Depression Day appeared first on Sassy Hong Kong.

Therapists & Psychologists In Hong Kong For Counselling

Team Sassy — Wed, 05 Mar 2025 22:00:06 +0000

How have you been doing lately? If you’re looking for therapists and counselling services in Hong Kong, we’ve got you covered.

It has been quite a feat but with more conversations on mental health, we’re slowly eradicating the stigma around going to therapy. While retail therapy, travel and hanging out with friends give us all a nice breather, you’ll may also be in need of professional aid to cope with stress and anxiety – it’s at least worth a try! Below is a list of trusted psychologists and therapists offering counselling services in Hong Kong. It usually takes more than just one session to rule if the therapist works for you or not, so go with an open mind!

Momentum Counselling – Individual and couples therapy

Founded by two like-minded women, Jill Carter and Patricia Toh, Momentum Counselling offers tailored counselling to both individuals and couples. Built on a passion towards creating positive life momentum through a solution-focused and evidence-based approach, the certified therapists at Momentum utilise cognitive behavioural therapy (CBT), acceptance and commitment therapy (ACT), and the Gottman Method (for couples). Jill is also a Certified Sex Therapy Informed Professional (CSTIP) ensuring no topic is off-limits whereas Patricia can complement her sessions with career coaching be it with seasoned professionals, first-job jitters or stay-at-home parents. Clients can expect safe and supported conversations on even the most difficult subjects. The appointments can be either face-to-face or online.

Momentum Counselling, Room A6, 16/F, Remex Centre, 42 Wong Chuk Hang Road, Wong Chuk Hang, Hong Kong, WhatsApp: 9291 4971, Facebook: Momentum Counselling – Hong Kong, Instagram: @momentumcounselling, momentumcounselling.hk

SPOT — Delivering therapy, guidance and practical solutions to help individuals and families create positive change

SPOT provides access to Clinical and Educational Psychologists and Counsellors who assist individuals, couples, parents and families using a strengths-based, solution-focused approach. It aims to help clients overcome challenges, achieve their goals and bring about meaningful changes in their lives. For individual and couples therapy, SPOT’s team delves into clients’ histories and patterns to identify obstacles and creates a tailored plan to guide them forward with confidence and purpose, leaving a lasting, positive impact.

SPOT, various locations across Hong Kong, 2807 2992, Instagram: @spotcentre, www.spot.com

Counselling HK – Compassionate coach, counsellor and therapist for individuals and couples

As a registered counsellor and psychotherapist with the British Association of Counselling and Psychotherapy (BACP) and certified mindfulness teacher, Sebastian Droesler of Counselling HK combines a unique blend of coaching, counselling and therapy to help you gain clarity on your emotions and navigate life’s complexities, using experiential and evidence-based techniques. With years of experience working in Hong Kong’s thriving international community, Sebastian builds personal and professional bonds grounded in mutual respect and genuine care. Clients can expect a safe, confidential space to overcome challenges and be guided towards a more balanced headspace through self-discovery and healing.

Counselling HK, 7/F, Somptueux Central, 52 Wellington Street, Central, Hong Kong, Whatsapp: 9640 8681, www.counsellinghongkong.com

Sakura Counselling & Wellness — Relational therapist supporting adults, couples and families to build better connections

When your relationships — whether with yourself, partner or family — start feeling out of control, Tamsyn Rippon is the steady, compassionate guide who helps bring everything back into alignment. As a relational therapist, she works to shift the patterns and thinking that keep you stuck. Blending talk therapy with somatic tools like EMDR, Tamsyn helps you tune into the stories your body has been holding onto. By working through those old emotional echoes, clients learn to respond from their present selves — not the wounds of the past. Her approach is warm, grounded and centred on helping you understand what’s really going on beneath the surface so you can communicate and live with more ease.

Sakura Counselling, Heung Wah Building, 12 Wong Chuk Hang Road, Wong Chuk Hang, Hong Kong, 6718 9500, Facebook:@Sakura Counselling, www.sakuracounselling.com

MindNLife Psychology Practice – Personal support and therapy for adults, teens and couples

One of the hardest part about seeking mental help is finding the right professional – that’s made simple with MindNLife Psychology Practice . Founded by esteemed and experienced Clinical Psychologist Dr. Zaidi, the team uses only the safest clinically proven methods to care for its clients. Treatments are tailor-made to your needs and all follow highly professional international standards. Expect a supportive, empathetic and non-judgemental approach to making changes that’ll both challenge you (for the best possible outcome) and enable you to move forward in confidence.

MindNLife Psychology Practice, Suite 1202, Chinachem Hollywood Centre, 1 Hollywood Road, Central, Hong Kong, WhatsApp: 9700 2786, Facebook: MindnLife Psychology Practice, Instagram: @mindnlife_, www.mindnlife.com

OCD Anxiety & Support – Support groups and one-on-one counselling

Founder Minal Mahtani, a Cognitive Behaviour Practitioner and advocate, incorporates both Cognitive Behaviour Therapy and Exposure Response Prevention in her sessions and she also provides regular adult support group meetings. The support groups take place in-person and are often rather small groups and the facilitators ensure a comfortable environment where everyone feels respected and safe. Both services are free of charge (services are prioritised to those who will benefit most).

Get in touch via ocdcommunityhk@gmail.com to book sessions.

OCD Anxiety & Support, www.ocdanxietyhk.org

Central Minds – Extensive list of therapists and psychologists offering online and in-person counselling

There’s no one shoe fits all approach to therapy. The psychologists and counsellors at Central Minds incorporate a mix of approaches to best suit your needs. Aside from CBT and ACT, approaches include psychodynamic (finding patterns in emotions and beliefs), mindfulness practices and compassion therapy especially for those suffering from low self-esteem. Central Minds also offers couples therapy, and you can book either face-to-face or online sessions for counselling.

Central Minds, Unit 2001 Ruttonjee House, Ruttonjee Centre, 11 Duddell Street, Central, Hong Kong, 2813 6108, www.centralminds.hk

Maple Tree Counselling – Individual therapy, group therapy and corporate counselling

Offering both individual and group counselling, Maple Tree Counselling’s services can be booked for in-person or online session, and in English, Cantonese or Mandarin. Targeting everything from trauma to workplace burnout and help for the LGBTQ+, you can expect a thorough service with a mix of different approaches – for reference see here.

Maple Tree Counselling, 27/F, Worldwide House, 19 Des Voeux Road, Central, Hong Kong, WhatsApp: 6375 6098, www.mapletreecounselling.com

St. John’s Cathedral Counselling Service – Well-established NGO providing counselling

Providing professional counselling and psychotherapy services to community members for over 40 years, St. John’s Cathedral Counselling Service is one of the largest and most established health NGOs in Hong Kong. Its team of 40+ qualified therapists can converse in 13 languages and dialects including French, Hindi, Korean, Tagalog and more.

St. John’s Cathedral Counselling Service, 7/D, On Hing Building, 1-9 On Hing Terrace, Central, Hong Kong, 2525 7207, 2525 7208, www.sjcshk.com

Renewed Edge – Hong Kong counselling service and life coaching therapy

Certified by the National Guild of Hypnotists and Hong Kong Counselling Association, Renewed Edge offers a wide range of therapies from Neuro-Linguistic Programming to Cognitive Behavioural Therapy. It also provides hypnotherapy sessions and life coaching in terms of career, health & wellness and more. Sessions are conducted in English, Cantonese, Mandarin and French.

Renewed Edge, Suite 1108, 11/F, Asia Standard Tower, 59-65 Queen’s Road Central, Hong Kong, WhatsApp: 9884 8036, www.renewed-edge.com

OT&P MindWorX – Mental health support for individuals and couples

OT&P MindWorX’s team of psychiatrists, psychologists, counsellors and therapists can support in handling one’s depression and anxiety, as well as insomnia, ADHD, addiction, sexual health and workplace conflicts. Treatments include CBT, dream analysis hypnotherapy, schema therapy and medication. We also think its blog on mental health (and more) is worth a read – find out more here.

MindWorX at OT&P, 6/F, Century Square, 1 D’Aguilar Street, Central, Hong Kong, 2468 3577, www.otandp.com

Read More: 8 Habits To Improve Your Mental Health

Connect Counselling – Breakups support group, relationship groundwork and individual counselling

The vision behind Connect Counselling stems from an observation that mental disarray tends to materialise in a lack of connectedness. Psychologist Maitreyi aims to uncover your blind spots and deep dive into what’s causing you distress. Aside from individual and couples therapy, you can also seek help from the break-up support group (because you don’t have to go through it alone) which takes place at The Hive in Wan Chai.

Connect Counselling, Suite 1302, 13/F Tak Woo House, 1-3 Wo On Lane, Central, Hong Kong, info@connectcounselling.co, www.connectcounselling.com

Rethink The Couch – Online counselling psychologist in Hong Kong

Allison Heiliczer is a certified therapist and coach who now resides in Singapore after spending 12 years in Hong Kong. She offers Zoom counselling sessions for individuals and couples who’re in need of everything from pre-marital counselling, going through a divorce and anyone who’s facing both personal and professional challenges in life.

Rethink The Couch, www.rethinkthecouch.com

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How To Hack Your Algorithm: Curating A Positive Social Media Presence

Anna Lentchner — Wed, 26 Feb 2025 09:20:51 +0000

If scrolling through your social media feed makes you want to log off forever, you’re doing it wrong — here’s how to curate your profile to bring joy instead.

If your social media feed feels more like a black hole of bad news, body envy and existential dread than a place to unwind, find inspiration and build community, it’s time for a reset. We’re all for a little brainrot now and again — have you seen some of our content? — but it’s all about balance. Because while social platforms might be designed to keep you scrolling, they shouldn’t be why you’re spiralling. Not sure how to hack your socials, or why? Keep reading to discover all the ways you can take control and curate your feed to lift you up, because (spoiler alert) the algorithm isn’t going to do it for you.

Feeling worn out? You’re not alone

You’re not crazy — the sheer amount of content we have become accustomed to consuming is unhealthy. Everyday, we are bombarded with an insane dichotomy of updates, from your friend’s enviable vacation and some influencer’s post-juice-cleanse abs to (literally) every terrible thing that has occurred in the world in the past 24 hours. This isn’t normal and, more importantly, it’s not mentally sustainable.

Hacking your algorithm

What pops up on your feed is a curated mix of a) sponsored content being forced down your throat, b) content that a computer has determined your demographic (age, gender, location, etc) will enjoy, and c) content that is similar to what you already interact with. Trying to escape from the first two is difficult, but the last is completely in your control. Here are three easy — but effective! — ways to reset your socials:

Unfollow people that make you feel terrible about yourself

We’ve all heard people say that “social media isn’t real life”, but — controversial take — it doesn’t matter! Attractive people post thirst traps; wealthy people tend to publicise their expensive purchases; lovers like to share photos of themselves looking happy. Does it make any difference if that influencer, friend or mutual “edited that picture” if it’s eliciting an emotional response from you? Stop overanalysing and just unfollow them — the algorithm will take note.
Get your news elsewhere

Staying engaged is important, but the world’s woes are not going to be solved on Instagram. You are allowed to log off. You are not morally obligated to repost that article (or infographic, or anything else!) to your story. It is possible to be an informed global citizen and philanthropic person offline. We’re not suggesting you disengage entirely — we’re encouraging you to volunteer your time, money and energy to giving back in real life.
Be aware of hyperconsumerism

All of our FYPs are filled with fashion, beauty and fitness influencers promoting unnecessary products, but it’s up to you whether or not that impacts your spending habits. The next time you find yourself adding something to your cart, consider this: is it really the “hottest new skincare trend”, or has a large conglomerate spent millions trying to convince you it is?

Curating your feed anew

Think of your social media like your brain’s bedroom — who are you allowing inside? There are endless Hong Kong-based accounts dedicated to niche interests and communities, and they’re waiting for you to get involved.

If you’re into…

Small-scale farming — Check out Gwo Bean collective and R-Farm for workshops and veggie markets
Film and food — Check out Savour Cinema for film-inspired culinary experiences
Accessible arts — Check out Young Soy Gallery, Current Plans, Para Site and Fringe Club (or just follow GalleriesGal!)
Educational arts — Check out Asia Art Archive for arts info and Somehow Hong Kong for community-focused events
Stand-up comedy — Check out Bitches In Stitches HK for femme-only gigs and performances
Running — Check out She Runs collective for an all-female running group and The Station for weekly social runs (all genders)
Reading — Check out Gentle Books for second-hand books, block parties and literary events
Mindfulness — Check out Sole Soul Club for a safe space for women and workshops
Music — Check out Panic Library, MÖTH Agency, Y2K, Bad Times Disco, Omni Agency, Bodywork … and so many more
Philanthropy — Check out More Good, The New Normal, TALK and The Women’s Foundation for ways to give back

The post How To Hack Your Algorithm: Curating A Positive Social Media Presence appeared first on Sassy Hong Kong.

What I Wish I Knew Before Turning 30…

Team Sassy — Mon, 20 Jan 2025 07:15:19 +0000

The elder millennials of Team Sassy share nuggets of wisdom they wish they had been privy to prior to turning the big 3-0. Here are some gems to take with you on this pivotal milestone birthday.

Welcome to the dirty thirties! It’s a significant moment, sandwiched between the carefree (and sometimes tumultuous) 20s and the looming responsibilities of actual adulthood around the corner. Thankfully, a few Team Sassy members survived the decade and lived to tell the tale. They dish out lessons learnt to help you navigate these transformative years, embrace change, cultivate connections and prioritise personal growth.

“I wish I knew life doesn’t end after 30. I cried so hard on my 30th birthday, and the days leading up to it, because I felt like I had accomplished none of the things I thought I should have by 30. Life after 30 wasn’t the death sentence I thought it was going to be.”

—Haley, Managing Director

“Don’t be afraid to change. 30 is not end of the world. You can always start to explore new things no matter how old you are.”

— Elly, Office Manager

“Life doesn’t always go according to your plan. Embrace the challenges and appreciate the wins. The grass isn’t always greener on the side you had in mind.”

— Mansha, Head of Partnerships, Sassy Mama

“Invest early. Get insurance.”

— Michell, Chief Marketing Officer

“Invest time and energy into people and things that make you feel good (and waste not a second on those that don’t!) You attract what you think about, so be mindful of that. Don’t be afraid to take an unconventional path, and pay less attention to what everyone else is doing. You know yourself best.”

— Stef, Managing Editor

“Financial Literacy: Getting a handle on personal finance, budgeting, and saving is super important for your future. Try to save as much as you can — this is the perfect time to stash away money for retirement and those golden years. And if you can, think about buying your first home!”

—Emilie, CEO

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My ADHD Journey — And Why I Wouldn’t Change A Thing

Team Sassy — Tue, 03 Dec 2024 13:10:38 +0000

These days, every other person you meet is likely to have been diagnosed with ADHD. It’s become something of a buzz word — or dare we say it — a trend even. Aside from the expected symptoms, how does having ADHD affect everyday life, work and relationships? Here’s my story.

Neurodiversity is not only more accepted today, you might say it verges on being celebrated for giving people a unique edge. Who wants to be ordinary, right? While embracing the qualities that make a person different can only be a good thing, Attention-deficit/hyperactivity disorder (ADHD) can be challenging to diagnose — with symptoms relatable to many — potentially leading to risky self-diagnosis as opposed to a professional assessment.

Diagnosed With ADHD Before It Was A Thing

I was diagnosed at the age of six. While it was clear to my teachers that I was intelligent, my inattentive behaviour meant I couldn’t stay focused during a lesson, or would have to re-read a page six times because I couldn’t focus on the words. While the hyperactivity made me popular with my classmates, I was hated by teachers. But it was so much more than just the stereotypical symptoms, I carried (and continue to) the challenges with me, even down to the way I speak. Growing up in the 1990s with ADHD, I was incredibly fortunate that my parents were able to identify my neurodivergence and seek out the necessary resources, (including a psychologist) which meant that I was properly and formally tested both at school and privately.

During those years, learning disabilities were a foreign concept, and schools didn’t really know how to handle a student with ADHD. They saw it as a child acting out or seeking attention. Initially the school wanted to put me in special education classes, but my mum advocated for me, understanding that all I needed was more time and space to allow me to focus during assignments. As a result of her advocating for me, my confidence remained unchanged.

Read More: Sassy Supports: The Nesbitt Centre

Getting Through School Unscathed…Sort Of

I’m grateful that my mum stood up to my schools, because if she hadn’t been my advocate during the early years, I never would have had the opportunity to continue on to honours and advanced classes. In my primary school years, I was often removed from class for being too disruptive, and forced to sit by myself outside for hours at a time missing lessons, and being isolated from my peers. My primary school teachers didn’t really understand how to deal with it and instead used disciplinary action. As more information became available over the years, my teachers eventually became more understanding — never compassionate — but at least they were more tolerant.

While ADHD didn’t necessarily affect my social life, I was more fortunate than others in that I used my disorder to my advantage, being able to make jokes and entertain, but others I’ve seen weren’t that lucky, often ostracised from social settings and unable to read social cues. In elementary school, people thought I was funny and entertaining, and in high school, they wanted to know if I could get them Adderall! (Editor’s Note: Sassy does not under any circumstance condone giving your friends drugs!) I completely understand my situation was unique, and a sign of the times. You couldn’t get away with being pulled out of class and taken to another room today but also you wouldn’t be considered anything other than neurodivergent by teachers today.

How ADHD Affects Work And Relationships

Having ADHD as an adult is a very different experience. As a kid, I had a routine and was medicated. I’ve found it harder as an adult because you become hyperaware of your behaviour, and consequently, I often wonder if I annoy everyone around me. What I thought was insecurity in my 20s is just what ADHD looks like in adults.

Luckily, the nature of my job means that I have to be everywhere, at all times, so to a degree having ADHD is a tool I can use to my advantage. ADHD adults tend to do well in roles that require multitasking because we’re able to jump from one task or person to the next in a short space of time. However, I still struggle, often losing my train of thought when I’m having a conversation; I get there eventually, but it takes me longer.

When it comes to relationships, my partner has known me for years and is used to me and all of my “quirks”. But with friendships, it can seem like I lack empathy, as ADHD adults often struggle with patience, irritability and impulse control. I also have trouble fully committing to friendships. In the same way ADHD adults become obsessed with a hobby, and are over it just as quickly, for me that applies to people too. People would be surprised how much of a struggle having ADHD can be if they knew that you’re battling your brain 98% of the time. They don’t understand that you can’t turn it off; it’s difficult to get through things; and it’s not procrastination — I literally can’t make it happen.

Neurodivergency In Hong Kong

I don’t think neurodivergency is widely accepted in Hong Kong, and as such, I haven’t really told anyone that I have ADHD. While it’s become a trend of sorts, I don’t think people necessarily understand what it means for the day-to-day. You don’t know how challenging it can be until you have struggled finishing a sentence because your mind has become completely distracted. I can’t sit through a movie without scrolling on my phone, not because I’m bored, but because my mind forces me to divert my interest.

In public settings, I have to sit in a certain way if I’m in a crowded place, or in an interview. I need to be seated in a way that means I can’t see everything and become distracted. My impulsivity means I find myself in dangerous situations in the city, like being unable to wait for traffic so I just create the space to walk into oncoming traffic. These challenges are hard for people to understand in Hong Kong, a place that highly values tradition, order and routine.

Why I Wouldn’t Change Having ADHD

At times, having ADHD as an adult has made me feel self-conscious, and misunderstood, but just like anything else, you have to battle those demons. I wouldn’t change it as it’s made me an interesting person…I think. I still think I annoy everyone because that’s what I was told, so confidence takes work. I think most people would change it if they could, but I’ve been incredibly lucky to have immense support during a time when people couldn’t even tell you what ADHD stood for.

While my dad didn’t really understand ADHD and suggested I go to yoga, my mum was a fierce advocate and fought my schools, and ensured I was medicated and given the resources I needed to succeed. Every step of the way, I had access to private services, the best doctors and an excellent education but I completely understand, others have not been as fortunate. As a kid, I was so self-assured because of my circumstances, but I know that’s not the case for every child — I got really lucky and I am forever grateful for the opportunities I was given.

All the tips and tricks I created for myself to manage ADHD may not work for others. You need to be properly diagnosed by professionals, and equip yourself with the resources available. Like anyone else, there are days I wish I didn’t have to deal with this, but I’ve accepted this is who I am and will continue to ride whatever challenges come my way. The misconception about learning disabilities is that you will live in the shadow of others who are considered “normal”. People write you off as non-functioning, discredit you, and don’t believe you could possibly be successful, but the truth is that having ADHD not only helped me get to where I am today but has made me a better person for it.

Getting A Professional Diagnosis

Dr Kimberly Chew, Principal Psychologist at AO Psychology, says that testing for ADHD is essential because it ensures accurate diagnosis, which forms the foundation for effective treatment. Furthermore, many symptoms of ADHD, such as inattention, hyperactivity and impulsivity, overlap with other conditions like anxiety, depression and learning disorders.

“Misdiagnosis can lead to ineffective interventions or unnecessary treatment. Early identification allows individuals to access tailored strategies, treatments, and accommodations, improving their quality of life, academic or occupational performance and mental health outcomes,” says Dr Chew.

ADHD testing can be performed by a psychiatrist, clinical psychologist, neuropsychologist, or paediatrician. Dr Chew says the multi-faceted process involves gathering comprehensive information about the individual’s developmental history and current functioning. It typically includes clinical interviews; behavioral questionnaires or rating scales; psychological testing; and observation.

When it comes to treatment, Dr Chew says that medication is not a one-size-fits-all solution for ADHD. While stimulant medications like methylphenidate and amphetamines are highly effective for many, they aren’t for everyone. Factors such as age, severity of symptoms, medical history and preferences need to be considered when making the decision.

Dr Chew says, “For some, behavioural interventions, counseling, and lifestyle changes (such as structured routines, physical activity, dietary considerations, sleep hygiene, mindfulness, relaxation techniques and support systems) may adequately address symptoms without medication. A comprehensive treatment plan, often combining medication and non-pharmacological strategies, tends to yield the best results. The decision should always be made collaboratively between the individual, their caregivers and healthcare providers.”

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Shake It Off: Tension Releasing Exercises

Team Sassy — Thu, 28 Nov 2024 02:14:41 +0000

Trauma and stress stored in our bodies can cause physical pain and emotional distress. Find out how TRE helps to release this through simple shaking exercises.

Tension and trauma releasing exercises (TRE), created by Doctor David Berceli, are an innovative method using vibrating and shaking of the body to release deep muscular patterns of stress, tension, and trauma. Because traumatic stress is stored in the body, it can become hazardous to one’s health and make life miserable if not treated.

In the animal kingdom, animals shake instinctively to release tension after a life-threatening event. However, adult humans often override this voluntary mechanism. Berceli believes that adults keep from shaking for fear of appearing weak or vulnerable. As a result, we cut ourselves off from a natural and healthy mechanism designed to help relieve stress and calm our nervous system.

Regulating Emotions and Tending to Trauma

Trauma interrupts the development of self-regulation by affecting brain function due to neurological changes caused by the release of cortisol, a hormone that prepares us for the fight or flight response. Survivors of severe abuse often have smaller amygdalae and hippocampi.

When our brain experiences trauma, it changes to protect itself from the stress. Some functions are turned off and others will be put on high alert. These changes cause survivors to have problems regulating their emotions, leading to impulsivity, fewer healthy relationships, and a sharp increase in the incidence of illness. TRE helps people regulate their emotions.

Berceli spent many years working in high conflict areas. He often found himself in bomb shelters, where he noticed that everyone made the same involuntary response when bombs began falling – they put their hands over their head and curled into a fetal position. He recognised this as a universal contraction response to stress and believed there should be universal relaxation response. One day, when the bombs began to hit, the child he was holding in his arms began to shake. He concluded this must be the universal response. He designed the TRE exercises to activate this tremor mechanism to release tension.

Berceli witnessed many people who had been traumatised by war and discovered that by using the body’s natural tremoring mechanism, one could release the harmful after-effects of trauma and stress. TRE has been used to support and treat US war veterans and has been found to reduce the need for drugs or psychotherapy to control PTSD symptoms.

Our Bodies are Designed to Shake

Over the last five years – and throughout the pandemic – people have increasingly turned to TRE to activate the tremor mechanism and naturally release tension, both in one-on-one private sessions and in small groups. Many are surprised how easy it is as the body is designed to release tension this way and it’s actually innate.

TRE consists of a series of seven exercises that help the body release deep muscular patterns of stress or tension. These simple exercises evoke a muscular shaking process in the body. When this shaking mechanism, known as a neurogenic tremor, is activated in a safe, controlled environment, the body is encouraged to return to a state of natural balance.

The psoas muscles, the body’s deepest core muscles, are the primary connectors between your torso and your legs. They affect your posture and help stabilise your spine. These muscles often store physical, emotional and mental stress. The exercises help evoke neurogenic tremors from these muscles to shake off the stress.

TRE is intended to be a self-help system. After four to six sessions with an instructor, most people are then able to practise on their own at home. Those who have experienced extreme trauma, have post-traumatic stress disorder (PTSD), or have fragile mental health are advised to have one-on-one sessions.

TRE Benefits For All Ages

For those interested in TRE, a three-day healing retreat in Bali (14 to 16 February, 2025) will be jointly hosted by TRE practitioner Kate Whitehead and Clinical Psychologist Dr Julia Andre, in which participants will learn skills to release trauma, manage stress and reconnect with themselves for a more peaceful, fulfilling life. They can expect to leave the retreat empowered to do TRE so they can practice at home, as well as having explored evidence-based methods to process and release distress and reconnect with their inner child.

Everyone can learn and benefit from TRE – from young children to people in their 70s. When you release tension in your body, it feels good. Whitehead practices what she preaches and does TRE every other day which has resulted in her no longer suffering from migraines which plagued her for more than 20 years.

The benefits of TRE include a decrease in chronic pain and muscular tension, less worry and tension, and greater emotional resiliency. Many people also report feeling calmer, more peaceful and having increased flexibility, with particularly good results seen in clients with chronic pain.

Where To Learn TRE

Kate Whitehead
Balance Wellness, 16/F, ChinaChem Hollywood Centre, 1 Hollywood Road, Central, Hong Kong, 9723 4448, www.balancewellnesshk.com/tre

Reconnect and Release Retreat
14-16 February, 2025
Sanur, Bali
Early bird offer: HK$4,800
For details: kate@hongkongkate.com

TRE Practitioners in Hong Kong

Lisa Glasgow, All About You, 10A, Wing Cheong Commercial Building, 19-25 Jervois Street, Sheung Wan, Hong Kong, 2992 0828, www.allaboutyoucentre.com
Ada Wong, 5543 0303, linktr.ee/ada.wong, www.instagram.com/lovingyoga.hk
Cheryl Rodriguez, 6501 3557, www.instagram.com/cheriko_wellnessnomad
Emma Saunders, 9610 0959, www.creativecalmtre.com/contact

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8 Habits To Improve Your Mental Health

Team Sassy — Sun, 29 Sep 2024 22:00:59 +0000

Is something feeling off lately and you can’t quite pinpoint what it is? More often than not, it’s your body signalling you to pause, breathe and take care of your mental health. While we are not experts in the field, these are tried and tested tips that work for us…

Find yourself randomly waking up at night or have difficulty falling asleep? Is your body aching in random places and feeling restless? Perhaps, you’re spiralling in daunting thoughts and are overall feeling unmotivated? Trust us, we’ve been there. Your mental health manifests itself physically in more ways than one and the first thing you should do is not panic (easier said than done for those with anxiety!).

Whilst incorporating small lifestyle changes, it’s also key to see the bigger picture – below we’re laying out tips and habits that with time, will keep your mental health in check. And remember it’s okay to not feel okay, and know that everything will be fine, but only if you put in the effort. If you need professional help, don’t shy away from asking for a hand.

Editor’s Note: This post was written to raise awareness about mental health. These tips may improve emotional wellbeing, but will not treat mental health conditions. If you are in need of continued support, treatment or medication, please consult your doctor. If you’re in need of immediate support, please call The Samaritans 24-hour Helpline (+852 2896 0000).

Pay Attention To Your Body

You’ve heard it countless times: regular exercise, a solid sleep schedule, time outdoors and a healthy diet is good for us. We know it’s good in principle, the problem is that, in practice, the follow through takes planning and implementing.

Make an effort to focus on one core area of your life that needs attention this month. Whether it’s diet, exercise, sleep, minimising screen time or something else entirely.

Most importantly, recognise how your mind and body feels throughout the process.

Categorise Your Thoughts

Knowing yourself means understanding yourself. The good, the bad, the wish-I-hadn’t-done-that are all part of it. Truly accepting yourself leads to recognising thought patterns and behaviours. You begin to know your triggers and understand your saviours.

Recognising that you’re feeling “off centre” or “not quite yourself” is half the battle. The next step is realising that most emotions can be controlled. Once you’ve labelled your emotional state as your inner child, you’re free to take care of yourself with the patience and compassion you deserve.

By taking the time to understand our thoughts and be less critical of ourselves, we’re able to stay present through the hard times. When compartmentalising “good” and “bad” thoughts, try to acknowledge that “negative” thoughts are often either future projections or past regrets. Even through difficult times, try to root yourself in the present moment. Take another slow, deep breath and begin to focus on what you can do in the now.

Turn Your Inner Voice Into A Friend

How we speak to ourselves is a good indication of how we feel about ourselves. We each have thoughts that guide us through the day, but there are times when your “voice of reason” needs some reasoning of its own.

Think about how many times you have told a loved one that you believe in them. Imagine if you showed that same belief and kindness to yourself in your darkest moments.

Stop and consider how you would talk to a friend in the same situation. Try to momentarily adjust your inner monologue to become a dialogue. You’d be understanding, encouraging and – most importantly – you’d listen to what your friend needs. Listening is a form of accepting. The sooner you start checking in with yourself, the sooner you begin training your subconscious mind, and the sooner you turn yourself into a friend you enjoy spending time with.

Make Time For What Makes You Happy

Whether it’s squeezing in a lunchtime workout, cooking yourself your favourite meal, or downloading a new mindfulness app, take some time to unapologetically put yourself first. The activities that make you happy are the things that enable your best self to thrive.

In our “sorry, running late” lives, there is something so powerful about being in tune with our own wants and needs. Know what you want and work towards it. Also know what you don’t want and make that clear. Your mental state will thank you for investing time and energy into creating positive processes.

Remember all the little things that made you happy as a kid? You’re not too old. It’s not too late. Setting aside clear time for activities you’re excited about will mean you’ll naturally start saying no to things you never intended to prioritise in the first place.

Give Yourself Small Tasks & Accomplish Them

Some days, it just seems almost impossible to get out of bed, out of your house and out of your comfort zone. But if you stay in the slump, it’s really not doing much for your mental health. While there’s no need to push yourself too hard, give yourself small tasks to do throughout the day, or start with one task a day.

You can start with taking a shower, getting ready, going for a walk and so on. The sense of accomplishment when you actually complete these tasks go a long way. And when you’re ready, slowly face your fears and you’ll eventually realise there’s nothing that can stop you. When the voice in your head says “I can’t do it”, prove it wrong. Also, give yourself a big hug for all you’ve achieved!

Co-Create A Community

Whilst learning to enjoy time alone is necessary for mental stability, relationships are one of the most influential factors in our lives. Building a life where you’re connected to others is rewarding and hearing people you trust offer alternative views is the best way to bring perspective into a difficult situation.

Take yourself out of the equation and make an effort to provide your loved ones with a chance to talk about their mental health today. By starting open conversations, we can approach underlying issues in our community, while understanding our own mental wiring.

It’s always the right time to check in with friends you haven’t spoken to in a while. WhatsApp your crew. Call your parents. Keep your people close.

Practice Words Of Affirmation

Words can be powerful, use it to your advantage. Get into the habit of journalling and give yourself one praise each day. Grab some sticky notes and jot down encouraging phrases and place them somewhere like your work table to give yourself that little extra push.

If words of affirmation is your love language, communicate it your significant other. While it’s important to show self-love, it’s equally important to feel appreciated by your partner, friends and loved ones.

Make Today Matter More Than Yesterday

Your mental resilience and emotional health is your responsibility. It’s something everyone works on – whether it’s conscious or not. Just like our physical health, our mental health requires time and attention.

Don’t wait for an emotional hiccup to happen before you start prioritising your needs. Put healthy habits in place when you’re feeling strong, so that you can rely on them when you need support most. The idea is to gradually establish daily routines.

If you feel like your mental health is negatively impacting your day-to-day life, look into counselling services and getting professional medical help. You know your mind and body best, so trust that whatever you’re starting with, wherever you’re starting from, it’s enough.

Editor’s note: “8 Habits To Improve Your Mental Health” originally written by Tania Shroff and was most recently updated in September 2024 by Fashila Kanakka.

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