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How can unhealthy relationship dynamics, such as emotional manipulation or constant conflict, impact the mental health of teenagers or people of any age group for that matter?  What are some signs to look for that someone might be struggling with their mental health as a result of being in unhealthy relationships?

Answered by Dr Rika Rijal, consultant psychiatrist

Unhealthy relationship dynamics, including emotional manipulation and frequent conflict, can have significant and far-reaching impacts on mental health irrespective of age. These negative interactions erode self-esteem, foster anxiety, and can contribute to feelings of isolation and depression.

Emotional manipulation often involves tactics like guilt-tripping, or using affection as a means of control. For teenagers, who are still developing their sense of identity and emotional resilience, being manipulated can lead to confusion, self-doubt, and an increased risk of depression and other mental disorders.

Similarly, constant conflict, and thus repeated exposure to arguments and hostility, whether in romantic, or family relationships, activates the body’s stress response. Chronic exposure can lead to heightened stress levels, fatigue, sleep disturbances, and increased vulnerability to mental health issues such as anxiety disorders or even post-traumatic stress disorder (PTSD).

Recognizing that someone is affected by toxic relationships is crucial for timely intervention. You might notice some behavioral changes in that person. S/he may withdraw from friends and activities they once enjoyed, display irritability, or show sudden drops in academic or work performance.

You might even notice signs like persistent sadness, low self-worth, or a pervasive sense of hopelessness. Stress and emotional distress often manifest physically through unexplained headaches, or frequent illness due to a weakened immune response. People exposed to unpredictable or manipulative relationships might become overly anxious about making decisions or may doubt themselves frequently. An individual might go to great lengths to avoid situations, people, or conversations that may trigger conflict or emotional pain.

If these signs are present, it’s essential to reach out and offer support. Encouraging open dialogue and connecting the individual with mental health professionals can make a significant difference. Therapy, such as cognitive-behavioral therapy (CBT), has been shown to help people rebuild self-esteem and resilience after experiences of emotional manipulation or chronic conflict. Promoting a supportive, understanding environment is key in helping anyone affected by toxic relationships regain their mental and emotional balance.

I’m in my 20s and, lately, I’ve been feeling down and stressed. I especially worry about my future. Is it normal to feel overwhelmed by financial, educational, and family problems at my age? How can I overcome this? Please help!

Answered by Sunita Mahat, psychologist, Happy Minds

Early adulthood often comes with a lot of uncertainty, imbalances, and unspoken pressures. Opportunities might feel limited, while expectations—especially from parents—can feel overwhelming. Your question resonates deeply with the experiences of so many young adults, and it takes courage to voice these concerns.

Entering adulthood is like crossing a foggy bridge—everyone around you reassures you that there’s solid ground on the other side, but you can only see a few steps ahead. Even with guidance on education and career, it’s normal to feel lost or stuck along the way. The key is to be kind to yourself. Each step forward on this foggy bridge brings you closer to clarity.

You’re only human, so it’s natural to have limitations. Practice self-compassion, recognize what’s within your control, and be patient with yourself. Taking this approach will gradually lift the fog and help you move forward with more confidence.

Feeling stressed about responsibilities—like financial stability, career choices, and education—is completely normal as you transition out of your teenage years. It can be tough to see others around you seemingly thriving in different areas, but remember that everyone’s path is unique. Comparing yourself to others overlooks the uniqueness of your own potential, which is unlike anyone else’s.

Society, family, and even we ourselves often expect that we’re fully ready to handle responsibilities once we’re done with our teenage years. But physical maturity doesn’t mean we suddenly have all the tools to navigate life’s challenges. Sometimes, we feel like we’re moving forward quickly without knowing where we’re going, and that can be frustrating.

It’s understandable to be stressed, if you’re not yet in a position to support yourself or your family financially. Still, remember that investing in your education is a valuable long-term choice, even if the benefits aren’t immediate.

Remember, it’s okay to feel unsure. It’s normal to wonder if you will be able to fulfill your goals, but remember to take a deep breath. You’re only at the beginning of what can be a productive and fulfilling phase of life, so keep moving forward at your own pace.

If the stress ever feels unmanageable, don’t hesitate to reach out to someone you trust or seek support from a professional. You’re not alone in feeling this way, and reaching out for help when you need it can be a strong and empowering choice.

I recently started working as an intern at a firm in Birgunj, Nepal. Initially, I was excited to join and I didn’t have any difficulties making friends. But, at my new workplace, no one talks to me. It’s been months, and despite my efforts to communicate, my colleagues don’t engage with me and often give me extra work. I frequently feel isolated and burdened. I even have lunch alone. The enthusiasm I had when I first joined has completely faded. Now, I don’t feel like going to work and would rather stay in bed all day. Is there something wrong with me? How should I handle this?

Answered by Dr Rika Rijal, consultant psychiatrist

Firstly, it’s important to acknowledge that workplace challenges like isolation and heavy workloads can deeply affect our mental well-being. What you’re experiencing is more common than you might think, especially for fresh graduates entering a new professional environment. Many people feel the pressure to fit in, but if the environment remains unwelcoming or overly demanding, it can lead to feelings of loneliness and burnout.

This year’s World Mental Health Day theme—It’s time to prioritize mental health in the workplace—is a reminder that everyone, regardless of their position or level, has the right to mental well-being and a supportive environment. It’s crucial to prioritize your mental health. Consider having an honest conversation with your manager or HR about how you’re feeling. They may not be aware of the issues you’re facing. This could lead to some positive changes.

It’s okay to establish boundaries when it comes to workload. You shouldn’t feel burdened with excessive tasks that go beyond your capacity as an intern. Learning to say ‘no’ when necessary is important for your mental well-being. Try to connect with colleagues, even outside of work. Joining any social or interest groups within or outside the workplace could help foster new friendships. Reflect on what aspects of the job bring you joy or stress. If the overall environment doesn’t align with your values and well-being, it may be worth considering a change.

Before making any final decision about leaving, try to assess if things improve after communicating your concerns. However, if the workplace continues to negatively impact your mental health, it’s perfectly reasonable to look for a new opportunity where you feel valued and supported. Remember, prioritizing your mental health is not only your right but essential for overall success.

As Dashain is approaching I’m concerned about my parents, especially my mom. They start taking unnecessary pressure about getting ready to receive guests and perhaps impress them as well. It makes for a stressful environment at home. How can I ease the pressure and tell them to relax? 

Answered by Tashi Phunjo Gurung, counseling psychologist

Your concern shows what a caring and considerate child you are to your parents. It’s nice to see that your heart is in the right place, especially during festivals, which can be exciting and daunting at the same time.

It’s not uncommon to hear and see people take the pressure due to the expectation of hosting relatives and preparing a feast. It’s a huge thing to be responsible for and it can get stressful. The brunt of the work might, no doubt, fall on mothers, so it’s natural for them to feel responsible and ensure that everything goes perfectly. This certainly can get overwhelming.

Like any other tasks, the more we plan, the less pressure we might feel. We can involve them in planning for the tasks early, so that it doesn’t become pressurizing at the last minute. Breaking the tasks into smaller, manageable steps can be much easier. Moreover, you can always let them know that you can assist with the preparations, whether it’s cooking, cleaning or organizing. This would certainly ease a lot of their stress. 

It’s also important to align our expectations accordingly. We have to set boundaries about how much we can and can’t do. It’s okay to scale down the celebration or even simplify the feast. Dashain is more about the family, rather than the activities, and it’s certainly okay if things are not perfect. We can acknowledge their hard work, and let them know that it’s okay to relax and enjoy the festival too. Give them the reassurance that the focus is on spending time together, not impressing others. This can cause a shift in perspective to actually consider Dashain as a time for enjoyment.

Reminding ourselves and others that Dashain is about family, joy and togetherness, and not about perfection or impressing others can make a lot of difference. By planning ahead, offering support, and emphasizing quality time over elaborate preparations, we can help lessen the stress, and create a more enjoyable experience for everyone involved.