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I am 18 years old and recently joined a flight attendant class. In the past, I often felt numb and found myself overthinking about past and future events. I would feel like crying but couldn’t express it in front of others. I frequently regretted things, even when they weren’t wrong, and struggled to focus on work or study. Although I’m okay now, I still can’t figure out the reason for those feelings. Was it just a phase, or was I experiencing a mental health issue?

Answer by Dr Rika Rijal, consultant psychiatrist

Thank you for sharing your experience. What you described is something many people go through, especially during transitional periods in life. These emotional responses to stress are common when facing new situations. Significant life changes, like joining a class, can bring a mix of excitement and anticipation, which can intensify these feelings. It’s important to recognize that such experiences can be a normal part of adjusting to a new environment or situation.

However, if these symptoms persist for a month or longer, they could indicate a mental health issue, such as anxiety or a depressive disorder, particularly if they affect your daily functioning or cause significant distress. Overthinking, feelings of numbness, and difficulty focusing are common symptoms of anxiety, while persistent regret and the urge to cry without the ability to express it could be related to depression.

On a brighter note, the fact that you’re feeling better now is a positive sign, suggesting that what you experienced may have been an adjustment issue, possibly triggered by the changes in your life. Nevertheless, it’s essential to seek help if you notice these feelings returning or if they start to interfere with your daily life again. Talking to someone—a friend, family member, or mental health professional—can be helpful. Sometimes, understanding and processing your emotions with the support of others can make a significant difference.

Remember, mental health is as important as physical health, and seeking help is a sign of strength, not weakness. Whether it was just a phase or something more, acknowledging your feelings and taking steps to care for your mental well-being is crucial. Fly high and continue to soar with grace! Wishing you endless adventures and smooth skies ahead. All the best in your journey as a flight attendant!

I’m a married woman who wants to focus on her goals. There are many things I want to do that don’t revolve around taking care of my family. I try to inspire myself, make elaborate plans, but fail to implement them after a few days. Is this because of disturbed mental health? If yes, what should I do?

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

Your concerns are real. It’s not uncommon to feel motivated to set goals and then struggle to follow through on them. While this experience doesn’t necessarily indicate disturbed mental health, it can be influenced by various psychological factors that are worth exploring. Let’s look into some possible reasons behind this pattern and discuss individualized strategies to help you navigate it.

There can be many psychological reasons behind your condition. One could be role conflict and overwhelm which means that you might have to juggle multiple roles—such as a spouse, caregiver, employee, and more. These roles can create conflicting demands on your time and energy, leading you to feel overwhelmed. When you’re trying to balance these roles with personal goals, it’s easy to feel stretched too thin, which can result in difficulties following through on your plans.

Perfectionism and fear of failure might be another reason why you prevent yourself from taking action. You might start with enthusiasm, but as you progress, self-doubt and the fear of not meeting your own expectations can cause you to lose momentum.

You need to set realistic and specific goals with manageable objectives that you can work on incrementally. You should try sharing your goals with a trusted friend, family member, or coach who can provide support and hold you accountable. You have to be self-compassionate as you need to be ready to face challenges and setbacks which is okay. Be kind to yourself and view obstacles as opportunities to learn and grow rather than as failures.

For example, when you stumble, remind yourself that progress is not always linear, and refocus on your goals with renewed determination. It’s essential to remember that setting goals and achieving them is a process that takes time, patience, and persistence.

By understanding the psychological factors that might be influencing your patterns, and by implementing structured and supportive strategies, you can gradually build the momentum needed to turn your plans into reality. Don’t hesitate to seek additional support if needed. Sometimes, having someone to guide and encourage you can make all the difference.

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.