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I’m a young girl planning to pursue a medical degree in future. I just appeared for the entrance exam but the recent news in India about sexual violence has made me feel discouraged and worried about my safety. I have experienced harassment on public transport and know friends who have faced abuse as a child. How do I protect myself and support others who have been through similar experiences?

Answered by Dr Rika Rijal, consultant psychiatrist

Your concerns are valid, and it’s commendable that you’re thinking about your safety as well as the well-being of others. If something feels off or unsafe, trust that feeling. Don’t hesitate to leave the situation or seek help. You need to trust your instincts. You can also learn self-defense by enrolling in classes. This can empower you physically and mentally, giving you the confidence to handle uncomfortable situations. It’s important to be aware of your surroundings and stay alert.

Be aware of your legal rights and the resources available to you. Nepal has laws in place to protect women from sexual harassment and assault. Speaking out and seeking support are important. If you experience harassment, report it to the authorities or someone you trust. Don’t feel guilty or ashamed. What happened to you is not your fault.

When it comes to supporting others, be a listener. If someone confides in you about their experiences, listen without judgment. Your support can make a significant difference. Also, encourage them to speak with a mental health professional who specializes in trauma. Educate yourself and others about consent and boundaries. Share information on social media to help prevent abuse. There are numerous organizations and hotlines dedicated to supporting victims of sexual abuse. Don’t hesitate to contact them for help or advice.

About your dilemma to continue your pursuit of medicine, don’t let your fear stop you from achieving your goals. Your ambition to become a doctor is vital not only for your future but also for the countless lives you will impact. As a future medical professional, you will be in a unique position to advocate for mental and physical health, including the impact of sexual violence. Consider specializing in psychiatry, gynecology, or other fields where you can directly support victims and contribute significantly to a change in the society.

Sexual harassment and abuse are serious issues, but remember that you aren’t alone. By staying informed, vigilant, and supportive, you can protect yourself and others while pursuing your dreams.

Words cannot express the tremendous grief the medical fraternity is experiencing right because of the tragic incident. As a community, we are stunned and our deepest sympathies go out to her families and friends. So, let us join hands and unite in demanding the respect, protection, and safety that every healthcare professional rightfully deserves.

I’m a 25-year-old rapper. Currently, I’m having problems while sleeping. I have started becoming more concerned about my future and I want to be successful and these thoughts consume me as I go to bed. I find myself overthinking during the day as well but it gets worse at night. Is this how mental illnesses start? What can be the effects of overthinking and what should I do to prevent things from getting worse?

Answered by Dr Rika Rijal, consultant psychiatrist

In today’s fast-paced world, where the entertainment industry is both competitive and ever-changing, artists can feel immense pressure to succeed. The fear of failure and the desire to stand out can often lead to stress and worries. 

Overthinking and sleeplessness are not mental illnesses on their own, but they can be symptoms of underlying mental health conditions, such as anxiety or depressive disorder. The potential dangers of untreated anxiety and depressive disorder can be issues with mental and physical health. In turn, these issues can lead to memory issues and poor quality of life.

You might not necessarily have a mental illness, but it’s crucial to address these symptoms early to prevent them from developing. Engaging in mindfulness exercises can help calm your mind and reduce stress.

By establishing sleep hygiene, you can wake up feeling fresh. Try to avoid screens at least an hour before bed as blue light can interfere with sleep. Eat nutritious foods and avoid caffeine and heavy meals before bedtime. By avoiding alcohol and drugs, you can improve anxiety and reduce sleep problems. Maintaining a healthy lifestyle and exercising regularly can help release tension and improve mood.

Channel your emotions and stress into your music. Write lyrics about your experiences as that can be therapeutic. You can also work with other artists who can provide support and new perspectives.

Remember to break down goals. Divide your career goals into smaller, manageable tasks, and celebrate each achievement. Focus on process over outcome. Concentrate on improving your skills and enjoying the creative process.

For those battling sleepless nights in pursuit of success, there is hope and help available. It’s crucial to remember that self-care is equally important. Prioritizing mental health can lead to a more sustainable and fulfilling artistic journey. A well-rested mind is a creative mind. But if the issues persist, consider consulting a mental health professional. They can provide tailored strategies and support to help you manage your symptoms. In some cases, medication may be recommended by a healthcare professional for anxiety or sleep issues.

At 21, I thought I had found the love of my life. We were inseparable, planning our future together. Then she met someone else and left me. I was devastated. The heartbreak was unbearable. I started having panic attacks and got depressed. I couldn’t eat or sleep, and the stress made me physically ill, leading to several hospital visits. My family tried to support me, but they didn’t fully understand my pain. Now she’s happy with him, and I’m trying to piece my life back together. I never expected to face such intense heartbreak at this age and I don’t know what to do.

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health

I know this pain can feel unbearable, and facing such a difficult challenge is truly hard. I’m so sorry you’re going through this. It might seem impossible to move forward right now, but believe me, you can get through this grief. Healing takes time, and we will take it one step at a time.

When we’re emotionally bonded with someone, we share a lot of experiences and make plans for the future. This increases our emotional intimacy. When a relationship ends, it feels like a sudden loss, bringing about feelings of grief. This is a natural part of being attached to someone. Your relationship probably gave you a sense of security and belonging, so it’s normal to feel lost and disconnected when it ends.

Feeling left out can hurt our self-esteem and self-worth. You might feel betrayed or rejected, leading to an identity crisis. This is a normal process that many people go through. Developing new routines and behaviors can help. If things feel too difficult, it’s okay to reflect on them and seek professional support. If you’re already seeing a professional, keep going.

We need to experience all our emotions without judgment, whether it’s sadness, anger, or confusion. Acknowledge these feelings and go through them without judging yourself. Journaling can help—write down whatever comes to mind. This way, you can process your emotions rather than suppress them. Remember the good times, but also focus on self-help routines to create a new identity. Engage in activities you truly enjoy and try new things to rediscover who you are. If you’re going through an identity crisis, this can help build a stronger sense of self.

While creating a new identity, reflect on the present moment. Many things have changed, and with time and the right approach, the intense feelings will subside. You’ll become stronger and more resilient. Reflecting on your progress over time will help you see how far you’ve come.

Since you’re dealing with panic attacks and depression, talking to a therapist can be very helpful. Therapy can provide the emotional support you need and help you challenge negative thought patterns, rebuilding your self-esteem. It’s okay to seek therapy. Healing takes time, and it’s perfectly fine to take one thing at a time rather than overwhelming yourself. This experience can build resilience.

I’m a student waiting for my +2 results. I’m feeling really anxious and stressed. The uncertainty and the high expectations I’ve set for myself, along with the pressure I feel from others, are overwhelming. The fear of not meeting these expectations is consuming me. I’m trying to manage this by staying present and maintaining a healthy routine. I’ve been setting achievable goals and focusing on what I can control. I keep reminding myself that every experience is a learning opportunity and that I have the strength to get through whatever comes my way. I’m trying to stay positive, but it’s tough. What should I do?

Answer by Dr Rika Rijal, Consultant Psychiatrist

Winston Churchill, former prime minister of the UK, said, “Success is not final. Failure is not fatal. It’s the courage to continue that counts.” Feeling anxious about the future is a common experience, especially when facing important milestones like exam results. Our brains naturally seek certainty and predictability. Not knowing the outcome or uncertainty about something can be stressful.

Another reason for your worry can be that if you have set high expectations for yourself or feel others have high expectations of you, it can add to the pressure. Additionally, worrying about not meeting expectations or failing can be overwhelming. That feeling that the result is out of your hands and nothing can be done now can contribute to your anxiety.

What you can do in this situation is acknowledge your feelings. Understand that it’s okay to feel anxious. Accepting your feelings can be the first step towards managing them. Focusing on the present moment rather than worrying about the past or future and practicing mindfulness can help you stay grounded.

Sharing and talking about your concerns with friends, family, or a mental health professional can help relieve stress and provide new perspectives on your current situation. Maintaining a healthy routine with regular exercise, involving yourself in some hobbies, can help you stay occupied throughout the day, which in turn can have a significant impact on your mental well-being.

Also, as you wait for the results, setting achievable goals and breaking tasks into smaller steps can make the future seem more manageable. While you can’t control the results, you can control how you prepare for the future and respond to different outcomes. Hard times don’t last forever. Remember to take every experience in your life as a learning lesson. Lastly, it’s a challenging time, but you have the strength to get through it. So, buckle up, look forward, and keep going.