Experts Explain Why You Should Include Digital Detox into Your 2024 Resolutions

WORDS LIM TECK CHOON

Data from a survey published in 2023 found that the average Malaysian is online 8 hours every day, with almost 3 hours spent on their social media.

On the other hand, some studies suggest that excessive screen time can lead to increased levels of stress and anxiety. This could lead to actual physical illnesses.

So, how can we reconcile the time we spent on social media with the potential repercussions of such a habit?

THE DARK SIDE OF DOOMSCROLLING
FEATURED EXPERT
DR RAVIVARMA RAO PANIRSELVAM
Psychiatrist
Hospital Miri

Psychiatrist Dr Ravivarma Rao Panirselvam tells us: “Harmful social media use is when the user’s day-to-day function is affected, such as at their jobs and other roles in society.”

He further explains that the speed and scale of social media interactions can encourage the need for instant gratification, which is a potentially addictive behaviour.

Hence, the term ‘doomscrolling‘ is coined to describe the act of endlessly scrolling through social media or online platforms, compulsively consuming news.

Certain studies have found that that passively taking in such a high volume of information can actually be harmful to our mental health.

THE FEAR OF FOMO

Unhealthy digital consumption habits can also amplify our regular human emotions and insecurities.

This can be seen in a phenomenon known as ‘fear of missing out‘ or FOMO, which describes the perception that we are missing out on fun experiences, crucial information, and chances to form social connections. FOMO typically arises from the constant comparison of our regular lives to that in other people’s highlight reels.

“Sometimes we as users are not cognizant that content that is posted online is heavily curated and serves a purpose which may be far off from reality,” Dr Ravivarma Rao says.

He explains that there is ample published evidence that social media can affect its users’ self-esteem.

“We tend to compare ourselves to those who are more ‘socially upward’, making us feel bad about ourselves,” he elaborates.

IT’S ALWAYS A GOOD TIME TO GO FOR A DIGITAL DETOX!

The term ‘digital detox‘ means disconnecting ourselves from digital media for a period of time.

The benefit of this detox is that it allows us to experience a ‘mental reset’, to reflect and assess how we are consuming digital content. It gives us the space to regain control of our focus and rediscover the people and things that are truly meaningful to us.

SOME TIPS TO GET THE DETOX GOING
Practice self-regulation.

Avoid impulsive actions, understand why we feel certain emotions, and take our time to respond appropriately.

Within the digital sphere, this means making sure that the digital content we consume match your personal values.

Set our boundaries.

Allocate specific periods of time for checking the news or social media. No peeking at other times!

Start with small breaks between going online, and once we are more used to these breaks, increase the duration of these breaks.

Curate our feeds.

Unfollow or mute social media accounts and pages that consistently share distressing content that make us angry or drive us into FOMO.

Make an in real life or IRL list.

If we find ourselves picking up our phone whenever we are bored or restless, we can make a list of alternative IRL things that we want or need to do.

On the list can be things such as catching up with friends in real life, taking up a new hobby, or doing chores that we have been postponing all this while.

Use this list as a guide on what we can do the next time we feel the urge to check our social media.

DON’T GIVE UP WHEN THE GOING GETS TOUGH
FEATURED EXPERT
MEDIHA MAHMOOD
Chief Executive Officer
The Content Forum
Website

Digital detox can be challenging to do, especially when we’re so used to consuming digital media for long periods of time.

However, we shouldn’t give up so soon. It is common to experience setbacks and ‘relapses’ at first. Each time we slip up, we should evaluate the possible reasons for the setback and take steps to avoid falling into the same situation in the future.

“Cultivating a mindful relationship with our digital world is not just a choice; it’s a responsibility,” asserts Mediha Mahmood, the Chief Executive Officer of the Content Forum. “In an era where our lives unfold both online and offline, the importance of a digital detox cannot be overstated.”

She reiterates the benefits of adopting a healthier digital lifestyle by trying out a digital detox and adopting self-regulation. “Aside from giving you some much needed respite from all the digital noise, unplugging will also help you identify how you can make social media serve you—rather than the other way round,” she points out.

References:

  1. Howe, S. (2023, August 21). Social Media statistics for Malaysia [Updated 2023]. Meltwater. https://www.meltwater.com/en/blog/social-media-statistics-malaysia
  2. Nakshine, V. S., Thute, P., Khatib, M. N., & Sarkar, B. (2022). Increased screen time as a cause of declining physical, psychological health, and sleep patterns: A literary review. Cureus, 14(10), e30051. https://doi.org/10.7759/cureus.30051
  3. McLaughlin, B., Gotlieb, M. R., & Mills, D. J. (2022). Caught in a dangerous world: Problematic news consumption and its relationship to mental and physical ill-being. Health communication, 38(12), 2687–2697. https://doi.org/10.1080/10410236.2022.2106086

Tackling Malaysia’s Rising Mental Wellness Concerns Through a New Approach to Leadership and Resilience in the Workplace

WORDS SALINA SALLI

FEATURD EXPERT
SALINA SALLI
Founder & Learning Designer
Digital Dolphin Academy

More than half of all working Malaysians are suffering from burnout or enduring poor work-life balance, according to a recent survey conducted by a human resources solution provider.

These are truly chilling figures and are compounded further by the ever-shifting workplace landscape.

From a move to work-from-home, to hybrid and now a gradual shift back to the office plus the rise of digital tools and platforms, working has never been more fluid and simultaneously never been more complicated.

It has led to an innate inability to tune off, compartmentalize and prioritize. This bleedover has been sapping the mental wellness of the next generation of leaders.

In fact, recent reports found that GenZ could perhaps be the most stressed generation in the workplace. This is not some far-off or distant issue that we can turn a blind eye to, it is something that is very much real and close to home.

CHANGES ARE CRUCIAL

The intersection of various factors contributing to the escalating stress and mental wellness concerns in the workplace has also rendered traditional leadership approaches obsolete. So, when faced with new challenges, naturally it is only through new solutions that we can overcome them.

One such approach that holds promise is resilience leadership—a paradigm that not only acknowledges the stressors faced by employees but also equips leaders with the tools to navigate these challenges with compassion and adaptability.

WHAT ARE THE CHARACTERISTICS OF A RESILIENT LEADER?

Resilience leadership is characterized by its ability to guide teams through adversity with an emphasis on adaptability, empathy, and forward-thinking.

Unlike conventional leadership models that might inadvertently exacerbate stressors, resilience leadership empowers leaders to address concerns proactively.

Resilient leaders not only recognize the importance of acknowledging employee well-being but also understand the role they play in fostering a supportive environment. This contrasts starkly with traditional leadership, which often prioritizes results over the welfare of individuals.

Adaptability and flexibility emerge as crucial tenets of resilience leadership. Leaders that can seamlessly pivot in the face of uncertainty set the tone for their teams to follow suit.

NURTURING RESILIENT LEADERS

To nurture these qualities within leaders, there is a need for them to embrace continuous learning, open-mindedness, and a willingness to embrace change.

It may be an uphill battle but by mastering adaptability and flexibility, leaders can guide their teams through challenging transitions, ultimately bolstering their mental wellness.

Technology

Digital communication and collaboration tools enable leaders to stay connected with their teams, irrespective of physical distance.

Moreover, technology has enabled remote work to flourish, granting employees greater autonomy in how and where they work.

However, it’s imperative to strike a balance between technological connectivity and the potential pitfalls of digital burnout. This is where the necessary groundwork will have to be laid first by these resilient leaders.

Virtual teams

Leaders who are adept at fostering a sense of unity in remote teams are better equipped to address feelings of isolation and disconnection.

Cohesion and trust are nurtured through deliberate efforts to promote collaboration and transparent communication.

These virtual teams, when guided by empathetic leaders, can counteract the negative effects of remote work on mental wellness.

Emotional intelligence

Leaders with high emotional intelligence can cultivate empathy in their interactions, creating an environment where employees feel heard and supported.

This emotional connection not only improves morale but also contributes to a sense of belonging and psychological safety—a crucial antidote to stress.

BALANCING AUTONOMY & ACCOUNTABILITY

In a world of remote work and hybrid models, the balance between autonomy and accountability becomes a critical consideration.

This balance fuels employee engagement and productivity while preventing the potential pitfalls of unchecked autonomy.

Accountability, too, remains paramount, ensuring that the pursuit of well-being doesn’t compromise performance.

Resilience leaders empower their teams by granting autonomy while also setting clear expectations and goals

Leading through change and uncertainty is an art that resilient leaders must master.

These leaders embrace ambiguity, relying on transparent communication to guide their teams through periods of flux.

Their ability to inspire resilience and adaptability becomes a beacon of hope in times of crisis, instilling confidence and reducing anxiety.

The journey of a resilient leader is one of continuous learning and development

In an era where the only constant is change, leaders must actively seek opportunities for growth.

By fostering a culture of learning, leaders demonstrate their commitment to navigating the complexities of the modern workplace, inspiring their teams to follow suit.

With mounting concerns over the nation’s mental health, especially that of the next generation of leaders, it is imperative that this generation of leaders, stand up and be accountable enough to make the necessary though difficult change.

As workplaces evolve, leaders must adapt their approaches to reflect the changing landscape. By embracing adaptability, leveraging technology, fostering emotional intelligence, and leading through change, resilient leaders pave the way for healthier, more productive work environments.

The challenges of the modern era provide an opportunity for leaders to redefine their roles, not as authoritarian figures but as compassionate guides who champion both individual well-being and organizational success. It is in this fusion of empathy and efficacy that we find the key to curbing stress and nurturing mental wellness in the workplace.

A Counsellor Discusses the 3 ‘E’s for Strengthening Mental Health

WORDS NG SHAN NA

FEATURED EXPERT
NG SHAN NA
Head of the Centre for Counselling Services and Student Welfare
Taylor’s University

Every year on October 10, the world celebrates World Mental Health Day as a means of raising awareness about mental health issues and advocating for better mental health care and support, as well as ending the stigma associated with it.

THIS DAY SERVES AS A TIMELY REMINDER OF THE IMPORTANCE OF MENTAL HEALTH

Millions of individuals throughout the world battle with anxiety, despair, and numerous other mental health disorders, which are exacerbated by factors like the COVID-19 pandemic, economic uncertainty, and social isolation.

In Malaysia, there is as an estimated 1 in 3 adults are experiencing mental health issues, the second largest health problem after heart disease.

The urbanization of Malaysia, rising stress levels, and shifting lifestyles are some of the factors that have contributed to the growth in mental health issues among Malaysians.

MANY PEOPLE STRUGGLE IN SILENCE DUE TO THE STIGMA ASSOCIATED WITH SEEKING TREATMENT

Some of the stigmas faced within the community include the fear of discrimination and social ostracism, cultural beliefs, and a misunderstanding of the true meaning of mental health.

THE ESSENTIAL THREE ‘E’S

Mental health impacts how we think, act, and feel, and it guides us on how to handle stressors, engage with others, and make positive choices in life.

Thus, it is highly essential for us to learn about the 3Es:

  • Encouraging awareness of mental health and suicide prevention among the community.
  • Educating the community about the resources available for various mental health needs and suicidal behaviour.
  • Equipping the community with basic skills to strengthen their mental health and with basic suicide prevention skills.

With these 3Es, the community will be able to come forward to steer a positive environment in discussing mental health and its challenges.

Why Counsellors Won’t Give You Advice & Aren’t Supposed To

WORDS FAITH FOO

FEATURED EXPERT
FAITH FOO
Director of ABRI Integrated Mental Health
Registered & Licensed Counsellor
Certified EMDR Therapist
Certified Coaching & Mentoring Professional
Website | Facebook | X | YouTube

Most people going for counselling expect the counsellor to provide tangible answers or give ‘quick fixes’ to their problems.

They seek specific, concrete solutions for whatever issues that are troubling them, such as:

“What should I do?”

“Can you tell me if I should get a divorce?”

The response from the counsellor would always be: “Giving advice is not part of my job”.

WHAT?!!

Confused, disappointed, and possibly a little frustrated, most people would wonder then what their counsellor does anyway.

Well, we are used to seeking advice from our family, friends, or colleagues. So, it is understandable why clients may see an opportunity to ask their counsellor for advice.

This expectation is often reinforced by the portrayal of counsellors and therapists in the media, especially on TV and film. Because of this, many clients enter a counsellor’s office expecting the counsellor to be an expert in knowing what the client should do in any given situation.

THE TRUTH ABOUT THE COUNSELLOR’S JOB

Counsellors don’t know what the best option in any given situation would be.

This is because there is no one-size-fits-all solution.

Also, from an ethical standpoint, counsellors are not allowed to advise clients.

I DON’T GET IT. THEN WHAT AM I PAYING THE COUNSELLOR FOR?

Giving advice is easy. It takes nothing but the audacity to give it. Some people can back that audacity up with genuine insight, but many can’t.

How many people in your life have given you advice? Of the good advice you’ve received, how many have helped you? How much have you taken and applied?

For example, you know that you should not be in an abusive relationship.

Then, someone says: “You should leave the relationship.”

Can you do it on your own?

If you never develop trust in yourself, you can fall into a pattern of taking someone else’s bad advice over your own insight.

This leaves you vulnerable to bad advice from bad people. This can lead to more problems to overcome!

This is where the counsellor comes in: to help you explore your ‘stuck-ness’—to help you understand why you can’t overcome your problem.

Once you know the ‘why’, then the ‘how’ will come.

In all of this, your counsellor truly and sincerely doesn’t know the best option for your situation.

THIS IS BECAUSE THEY’RE NOT YOU

There’s a school of therapy called humanistic, person-centered, or Rogerian therapy that holds this as one of its core principles: you are the expert of your own life.

The founder of that school of therapy, psychologist Dr Carl Rogers, believes that counsellors or therapists act as collaborators that engage in active, respectful partnership with their clients.

They don’t ‘figure you out’—they help you figure yourself out.

That said, counsellors do have some expertise. They have an understanding and knowledge of how the mind works, how people tend to get in their own way, and how human relationships work.

What counsellors do, then, is combine their expertise with their clients’ insight and knowledge about themselves.

  • The counsellor will point out certain patterns that they notice in clients thinking or behaviour, to help them figure out where they came from.
  • The counsellor will collaborate with their client on a plan for how to change the client’s pattern. It’s only through this active collaboration that we can help clients solve problems, address issues, and grow as a person.

As much as your counsellor knows about you, there’s a lot they don’t know too—something that they always keep in mind.

Hence, good counsellors refrain from giving advice, as they are very aware that they may end up you some really bad advice!

SO, WHAT CAN A COUNSELLOR DO FOR ME?

Counsellors will help you build your problem-solving muscles by reasoning through things with you, but our focus is on helping you deal with the symptoms or emotional issues that short-circuit your problem-solving process.

To address the issues that hold you back, you might have to delve into your past.

But the one thing you’ll always have to do is learn how you’re getting in your own way. You might be caught up in depressed or anxious thoughts, the shadows of trauma, or hurtful words others have said to you.

For counselling to work, you must uncover and disconnect the dots—the points where your brain uses irrational thoughts, painful memories, or impulsive reactivity to lie to you and lead you astray.

Doing so can help you heal the wounds that have damaged or limited your perspective or sense of self.

As you overcome what once gave you doubt and pain, you knock down the obstacles that once stood between you and your intuition—your deep inner knowing of what to do.

HENCE, COUNSELLING IS MORE THAN JUST GIVING ADVICE

It’s a collaborative effort between the counsellor and the client.

As a counsellor, we want to help you break the cycle that keeps you trapped in an unhappy situation.

We want to help you get better at making your own decisions and finding your own answers.

We want to help you gain the confidence and capability to decide for yourself.

A Dad Talks About Peer Pressure and How to Help Your Kids Deal with It

WORDS WAI HOONG

FEATURED EXPERT
WAI HOONG
Fitness Coach
linktr.ee/waihoong
BOARDING SCHOOL WAS A HOTBED OF PEER PRESSURE

When I was 13, I left home for a boarding school. It became my ‘new home’ 85 days a year.

Like most boarding schools, there were a few seniors as well as juniors that would smuggle in cigarettes as well as drugs such as weed. These would be indulged in the washroom, after dinner. The housekeeper was fond of his own drinks and cigarettes—his office smelled of cigarettes all the time—so most of us assumed that he wouldn’t detect the smell of weed in the washroom!

These rebels were seen as the ‘cool kids’, and if one wanted to be a part of the cool clique, one needed to jump through hoops and conform to the clique’s often arbitrary rules and requirements.

Then, there was the ‘fun’ time, such as the birthday of someone that most people disliked. A group would surround this person and contribute a hammer fist—you put your hands together in a fist and swing at the person like you’re swinging an axe.

Likewise, a senior had the ‘privilege’ of setting up a junior to get into trouble, and the rest would pile on that poor junior.

No one wants to be the target of such bullying, so most would try to get on the good side of the ringleaders. This means playing by the rules set up by the ringleaders.

Then there were the richer students that would show up in branded clothes. New shoes every semester. They became the trendsetters and leaders of their own cool cliques, and everyone else either tried to match them or be looked down upon as inferiors.

Peer pressure was everywhere during my school days. To be popular, to fit in, and to belong; being an outsider could subject one to serious bullying and experience the negative psychological effects caused by such bullying.

SO, WHAT ABOUT ME?

I wasn’t cool enough to join any of the groups—too poor for the rich kids, too smart for the jocks, too much of a jock for the nerds, and too dorky for the cool crowd.

I was always the odd one out, along with a close friend whom I’m still in touch with today.

However, I avoided getting into much trouble by following house rules to the dot. This came with its own perks: I was chosen as house disciplinarian during my senior year, and this gave me certain house benefits that kept away those that wanted to harass me.

I also happened to stumble into the school gym. The equipment was rusty and the whole place wasn’t in the best of shape, but it became my sanctuary and safe space I started working out, and from there I discovered a whole new world of fitness options to enjoy. I started lifting weights, taking part in sports, and more.

Let’s just say that not many kids wanted to pick on the student that knew martial arts, could outrun them, and looked tougher than most of them!

HERE’S WHAT I LEARNED ABOUT DEALING WITH PRESSURE, AND HOW I WILL HELP SUPPORT MY DAUGHTER AS SHE GROWS UP & EXPERIENCE IT TOO
Always be present for your children

This is much easier nowadays with social media, WhatsApp, FaceTime, and more.

When you have built a close rapport with your child, they will feel more confidence to confide in you on issues such as bullying, loneliness, relationship issues, and more. Having your support will allow them to better deal with these issues.

Also, when you are aware of your child’s mental issues, you are in a good place to encourage them to seek the help of a counsellor or other mental health professionals should the need arise.

Encourage your child to participate in sports and other social activities

These activities help to build confidence, improve their relationships with other people, promote team spirit, and develop other skills that can’t be learned from just schoolbooks.

Such activities will also allow your child to identify their passions and talents.

Spend time to do things with your kid

I know, some parents may find it awkward to do things with their kids, but taking time to do this helps to strengthen your bond with your kid and build a close relationship that is based on trust and love.

This kind of bond will build your child’s confidence, as they have the assurance that their parents will always be there to support and love them even through their most trying times.

Furthermore, such a bond can last for a lifetime and keep your family together through thick and thin in the coming years.

Let your kid have fun

They may not always meet your expectations. Sometimes, they stumble and fail.

Whether your kid does well or not, their experiences with success as well as failures will contribute to their learning experience and character development.

Hence, don’t discourage your kid when they fail. We all have to learn to lose before we learn to win!

Teach your kid to be themselves

Teach them to cherish values, character and effort, not material objects.

After all, no one would remember the shoes you wore in high school. Instead, people will remember your character and efforts.

An Addiction Therapist Gets Candid & Honest About His Past & His Job

WORDS LIM TECK CHOON

FEATURED EXPERT
SAESHANATHAN THANASEGARAN
Addiction Therapist
Eve Psychosocial Rehabilitation Centre
RE:Life Mental Health Clinic

Saeshanathan Thanasegaran, or Saesha as he prefers to be addressed, is a man that has overcome his addiction demons. Since then, he commits himself to helping other addicts that wish to overcome their addiction.

We managed to sit down and chat with him recently and are glad to be able to share his story and thoughts with you.

SAESHA, YOU HAVE OVERCOME YOUR ADDICTION. WHAT MOTIVATED YOU TO SEEK REHAB IN THE FIRST PLACE?
Saesha:

Well, I couldn’t have done rehab on my own. When someone is caught in the web of addiction, they are unable to think for themselves and they prefer to be in the addiction cycle.

My family, especially my brother and my uncle, were my ‘two towers’ that told me rehab was going to change my life forever.

Had I not done rehab, I would have found myself without any shelter, and I would have been left alone to fend for myself.

WHAT WERE YOUR GREATEST CHALLENGES WHEN IT COMES TO OVERCOMING YOUR ADDICTION?
Saesha:

My greatest challenge was being honest and truthful with the people who tried to help me with my issues, be it my behavior or my addiction. I was always in denial.

My uncle and my brother were and still are my greatest support system.

Besides that, spiritual healing was also another path which I had followed, and it has added value to my recovery.

YOU’RE NOW AN ADDICTION THERAPIST. WHAT DOES AN ADDICTION COACH DO?
Saesha:

An addiction therapist is someone that does peer to peer support and conducts recovery sessions for those who have chosen the path of recovery or for those who are finding the recovery process difficult.

WHAT MOTIVATED YOU TO BECOME ONE?
Saesha:

I just felt my story was something that could be heard by others who were going through this.

When I met my mentor, Chris Sekar that currently works at Gleneagles Hospital, he told me what good this can do for me and how far I can go with this, from addiction coach to addiction therapist.

Doing that has now led me to continue to do my degree in psychology at a local university.

PLEASE TELL US MORE ABOUT HOW YOU BECAME AN ADDICTION THERAPIST.
Saesha:

I first registered for this course with a rehab center that was offering this training.

The training was conducted for about 8 weeks and for the final round, we had to conduct a case conferencing, in which we had to apply what we had learnt to understand a real-life situation.

Once I completed the course, I received a Level 2 certification and started my journey as addiction therapist.

WHAT ARE SOME OF YOUR PROUDEST MILESTONES AS AN ADDICTION THERAPIST?
Saesha:

I would say that my proudest moment would be when I was invited by a local university to speak in front of students and their lecturers about my journey and struggles of my addiction—what I had gone through while in it.

It was conducted in front of about 80 people, the biggest crowd that I have faced till to date!

ONE THING MANY FORMER ADDICTS FEAR IS A RELAPSE. DO YOU HAVE ANY ADVICE ON STAYING CLEAN?
Saesha:

Relapse is one thing that we all fear.

One thing that I have learnt is that we always need to be aware of our past and how life was during our times in addiction.

With each step and move that we make in our life, we should always be reminded that we are only doing things forward and not going back.

As certain recovery groups would say: “One day at a time.” This saying goes along way for us in recovery.

LASTLY, DO YOU HAVE ANY ADVICE FOR PEOPLE WITH ADDICTION, BUT ARE WORRIED THAT THEY MAY NOT BE ABLE TO FIND HELP?
Saesha:

My only advice would be: if you cannot get yourself to find help, don’t push away help that comes your way. Be it from family, friends or even strangers.

Allow yourselves to receive the help that comes your way, it’s done out of grace and love. After all, no family member would want their son or daughter to go through the agony of addiction.

Receive the help that comes your way because in the end, it’s totally worth it.

Starting June 1, MIASA Crisis Helpline Has a New Number

WORDS LIM TECK CHOON

WHY YOU SHOULD CALL THE MENTAL ILLNESS AWARENESS AND SUPPORT ASSOCIATION (MIASA) CRISIS LINE WHEN YOU NEED HELP & PSYCHOLOGICAL SUPPORT
  • There are more than 150 trained volunteers behind the MIASA Crisis Helpline,
  • These volunteers are capable of assisting both English- and Malay-speaking callers.
  • Anyone who needs someone to speak with in times of crisis or to get psychological support can reach out to the helpline at any time, as it operates 24 hours a day, every day.

“It is our hope that those who are struggling with mental health issues will seek help and find support by simply speaking to someone who cares, like our volunteers at the crisis helpline,” says Puan Anita Abu Bakar, the President and founder of MIASA.

The MIASA Crisis Helpline is reachable at 1800-1800-66. You can call at any time and any day for help.

IMU Counsellors Open Up About Mental Health Issues Among University Students

WORDS LIM TECK CHOON

The 2015 Malaysian National Health and Morbidity Survey found the prevalence of mental health problems has increased from 10.6% in 1996 to 29.2% in 2015.

The prevalence is highest among those aged 16 to 19, with 18.3% having depression and 10% having suicidal thoughts.

Some of the factors associated with this increase include:

  • Unemployment
  • Financial difficulties
  • Family and relationship problems
  • Poor coping skills
  • Insufficient social support
WHAT IS KEEPING OUR YOUTH FROM SEEKING HELP?

Barriers that are keeping young adults from seeking help include:

  • Poor understanding of mental health problems
  • Fear of social stigma or embarrassment
  • Lack of social support
  • Difficulty in accessing professional services

Counsellors of the International Medical University (IMU) recently issued a statement that mental health issues can be even more prevalent among tertiary students that study abroad.

To circumvent this issue, International Medical University (IMU) and other tertiary education institutes often work closely with their partner schools to ensure full support and care for the wellbeing of their students, and to provide benchmarks on how their students are actually coping overseas.

Such support can come in the form of student-led initiatives such as peer-to-peer support—when students effectively reach out to one another—as well as counselling sessions with academic leads, senior tutors, and/or professional advisers.

WATCH OUT FOR THESE SIGNS

According to the IMU Self-Development Unit counsellors, we should watch out for these signs

  • Disturbed sleep patterns, such as difficulties falling asleep or waking up, waking up in the middle of the night, or excessive sleep.
  • Emotional outbursts, such as being very sensitive and easily irritated or angry.
  • Persistent fatigue.
  • Poor concentration, such as losing track of conversations.
  • Significant changes in eating habits and/or weight change that is not caused by a health issue.
  • Withdrawal from social activities—not making eye contact, being less active or significantly quieter or not participating when in social groups.

The IMU Self-Development Unit notes that some of these warning signs can be easily misunderstood or misconstrued in different social contexts. Hence, it is important to have patience in understanding a person’s behaviours when these could indicate possible mental health risk.

OFFER SUPPORT & HELP

The next step is to offer support to someone who is struggling, and the IMU Self-Development Unit counsellors says that listening to our intuition is very important.

Very often, the signs are there that tell us something is wrong, but we may turn a blind eye and ignore them. In some instances, we may even feel concerned about our own safety.

Here is their advice, based on the NEC model:

  1. Notice. Tell the person what you’ve observed that has worried you, such as “I noticed that you haven’t been eating/sleeping much lately.”
  2. Express concern. Let them know that you are worried about them and offer them space and privacy to listen to them and support them in any way such.
  3. Connect them to someone who can help. Suggest a person or resource where they can get the help they need or offer to accompany them when they are ready to seek professional help.
For a more comprehensive list of mental health resources across Malaysia, check out https://sites.google.com/view/psymalaysia/ (link opens in a new tab).

Can Stress Cause Heart Diseases in Young Adults? A Cardiologist Explains

WORDS LIM TECK CHOON

FEATURED EXPERT
DR TIMOTHY JAMES WATSON
Consultant Cardiologist
Pantai Hospital Batu Pahat
HOW COMMON IS HEART DISEASE AMONG YOUNG ADULTS? 
Dr Timothy:

Heart disease is common. In general, the risk factors are:

  • Male gender
  • Advancing age
  • Smoking
  • Diabetes
  • High blood pressure or hypertension
  • High levels of fats in the blood or hyperlipidaemia
  • Family history
  • Physical inactivity.

Young people that develop heart disease often are significantly overweight, or they have smoking or uncontrolled diabetes from young as major risk factors.

HOW ABOUT FATAL HEART DISEASE?
Dr Timothy:

Fatal heart disease is rare in otherwise apparently fit young people.

Nonetheless, we all know of people that have heart attacks or those who even collapse at a young age.

In many cases there is an underlying driving factor, such as smoking, or an underlying heart muscle defect such as hypertrophic cardiomyopathy

CAN STRESS INCREASE A YOUNG ADULT’S RISK OF HEART DISEASE?
Dr Timothy:

Stress may also play a role, but this is hard to define. Stress is a very personal matter.

For example, some people thrive in stressful environments, while others struggle. How this translates into cardiac risk is not clear-cut, especially as there is no universal definition or measurement scale for stress.

WHAT IS YOUR ADVICE TO YOUNGER ADULTS WHEN IT COMES TO STRESS MANAGEMENT?
Dr Timothy:

We all feel stressed. Sometimes it can be a motivating factor, but sometimes it can be overwhelming and daunting.

It is important to be comfortable and happy in life. Find things you enjoy.

Work hard but don’t do things to excess. This includes overworking, overeating, etc.

Find a job you enjoy. After all, you will spend a significant amount of your time at work.

Find time to relax yourself and keep your body fit and healthy. A simple evening walk may be enough. Jogging or cycling with your family may be even better.

Some Facts to Help You Understand Better What Dementia Is

WORDS LIM TECK CHOON

FEATURED EXPERT
DR TEH HOON LANG
Consultant Geriatrician
Sunway Medical Centre

The World Health Organization reveals that about 10,000,000—that’s ten million—new cases of dementia are diagnosed every year.

In Malaysia, the Alzheimer’s Disease Foundation shares that 204,000 to 264,000 adults were diagnosed with dementia in 2020, and they expect the numbers to rise to between 637,500 and 825,000 by 2050.

DEMENTIA IS ACTUALLY A GENERAL TERM THAT COVERS CONDITIONS IN WHICH ONE EXPERIENCES SIGNIFICANT DECLINE IN COGNITIVE FUNCTION

Consultant geriatrician Dr Teh Hoon Lang explains that the decline should be significant enough to affect one’s thinking, memory, and social skills until it impedes their ability to carry out their usual day-to-day routines.

DEMENTIA IS A TERM THAT INCLUDE A NUMBER OF CONDITIONS INCLUDING
  • Alzheimer’s disease, the most common one
  • Frontotemporal dementia, a rare form that usually develops in people younger than 60
  • Lewy body dementia
  • Vascular dementia, caused by blood vessel damage that interrupts blood and oxygen flow to the brain
  • Mixed dementia, a combination of two or more types of dementia
THERE ARE MANY FACTORS THAT CAN INCREASE ONE’S RISK OF DEMENTIA

“These factors can be divided into modifiable and non-modifiable risk factors,” Dr Teh says.

Non-modifiable risk factors—things that we can’t change—include:

  • Advancing age
  • Being female
  • Certain types of dementia can be passed down from parent to child; however Dr Teh assures us that having a gene for one of these types of dementia is not a surefire guarantee that the person will develop that type of dementia

Meanwhile, modifiable risk factors include:

  • Diabetes mellitus
  • High blood pressure or hypertension
  • Obesity
  • Excessive alcohol consumption
  • Smoking
  • Depression
  • Traumatic brain injury
  • Sedentary lifestyle
  • Social isolation
  • Mid-life hearing impairment
  • Air pollution

“The more risk factors a person has, the higher their chances of getting dementia,” Dr Teh says.

TEN EARLY WARNINGS OF DEMENTIA TO WATCH OUT FOR
  • Memory loss
  • Difficulty performing familiar tasks
  • Problems with language
  • Disorientation to time and place
  • Poor or decreased judgement
  • Problems keeping track of things
  • Misplacing things
  • Changes in mood and behaviour
  • Challenges understanding visual and spatial information
  • Withdrawal from work or social activities
WHERE TO SEEK HELP IF YOU BELIEVE THAT YOUR LOVED ONE MAY HAVE DEMENTIA

It is fine to consult a general practitioner or GP, who can refer your loved one to a specialist if necessary.

A geriatrician is a specialist that can help with dementia in older persons, and other types of specialists such as neuropsychologists and psychiatrists may also step in to help.

DEMENTIA CAN’T BE CURED, BUT IT CAN BE SLOWED DOWN

Dr Teh shares that there is no cure for dementia at the moment.

However, she assures us that there are many measures or strategies to slow down the progress of the disease and provide both the affected person and their caregivers a better quality of life.

“The most important part of dementia care is to get diagnosed early and get professional advice on the management plan,” says Dr Teh. “Every person with dementia is unique and the approach should be individualized. The basic principles of care include understanding the disease pattern and the struggles or difficulty they are facing, providing a supportive environment, maximizing their strength and minimizing their loss due to cognitive decline.”