Category Archives: Mental Health and Wellness

Creating a Culture of Kindness in Schools

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Violence among students is a serious issue that affects not only the individuals directly involved but the entire school community. Acts of bullying, fighting, or intimidation create an environment of fear that hinders learning and personal growth. Every student deserves to feel safe, respected, and supported when they walk into a classroom, and stopping violence starts with recognizing the problem and committing to change.

One of the most effective ways to reduce violence in schools is by building awareness and providing strong support systems. This includes teaching students about conflict resolution, empathy, and emotional regulation at an early age. Schools can also encourage open communication where students feel comfortable reporting problems without fear of retaliation. In addition, involving parents, teachers, and counselors ensures that students at risk of engaging in violence are identified early and given the help they need.

Stopping violence is not just about responding to incidents—it’s about creating a culture where respect and kindness are the norm. When schools actively promote inclusivity, celebrate diversity, and provide safe spaces for students to express themselves, they reduce the likelihood of conflict turning into violence. By working together—students, educators, families, and communities—we can replace fear with trust, build stronger relationships, and make schools places where learning and growth thrive free from violence.

Jarrelle (杰遨) Barton

What Is Acute Stress? And How to Tell If You’re Experiencing It

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Traumatic experiences can leave lasting impressions far beyond the initial moment of impact. Whether it’s a sudden car accident, a violent assault, a serious injury, or another life-threatening event, the body and mind often respond with shock, confusion, and a flood of emotions—or in some cases, a complete lack of them. While some people feel their reactions immediately, others may notice the effects days later in the form of numbness, sleepless nights, or persistent anxiety. These kinds of intense, short-term reactions to trauma are not uncommon, and in many cases, they may point to a condition known as Acute Stress Disorder (ASD). Understanding what ASD is, how it shows up, and why it matters is an important step toward recognizing the hidden effects of trauma and supporting recovery.

Key facts to know about ASD:

  • Timing: ASD symptoms last from 3 days up to 1 month after a traumatic event. Beyond that, symptoms may indicate post-traumatic stress disorder (PTSD).
  • Prevalence: Studies show between 11–40% of people experience ASD after violence-related injuries.
  • Symptoms: Signs can be emotional (numbness, irritability, distressing memories), physical (rapid heartbeat, panic, nausea), or psychological (nightmares, hypervigilance, detachment).
  • Risk factors: Prior trauma, existing mental health conditions, avoidant coping strategies, or trauma from assault can increase the likelihood of developing ASD.
  • Impact: ASD can interfere with work, relationships, and overall health—sometimes leading to negative coping behaviors such as substance use.

While acute stress is a natural response to danger, untreated ASD may lead to more severe conditions like PTSD. Professional support, trauma-focused therapy, medication (when necessary), and understanding from loved ones all play an important role in recovery.

Traumatic events can shake anyone’s sense of safety and stability, but recovery is possible. Recognizing the signs of acute stress and seeking timely support can help turn a painful experience into the first step toward healing and resilience.

Reference:https://www.verywellmind.com/acute-stress-8736065?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=19433671-20250915&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=091525&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

100 Words of Encouragement for Any Situation

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Encouragement is one of the simplest yet most powerful ways to make a difference in someone’s life. A few genuine words can help a friend through a tough time, motivate a coworker, comfort a child, or strengthen the bond with your partner. As Kristin Wilson, MA, LPC, CCTP, RYT, Chief Experience Officer at Newport Healthcare, explains, encouraging others offers motivation, boosts confidence, builds a sense of security, and reinforces a person’s worth and capabilities. Whether you’re offering a cheer, a kind compliment, or simply reminding someone that you see their effort, encouragement is a gift that leaves lasting impact.

Key Facts

  • Encouragement motivates people to take action and believe in themselves.
  • Recognizing effort matters just as much as outcomes.
  • Specific and authentic praise strengthens emotional bonds.
  • Adults and children alike thrive when reassured and supported.
  • Encouraging words can improve both workplace performance and academic success.
  • Encouragement builds resilience and helps people through challenges.
  • Offering genuine encouragement reinforces trust and connection.

Words of Encouragement for a Coworker

  • Great work!
  • Your hard work is paying off.
  • The passion you bring to your work is inspiring.
  • You’re a true team player.
  • Thank you for going above and beyond on this project.
  • The way you handled that task was impressive.
  • Your contributions to the team have been really helpful.
  • Your commitment to this project is commendable.
  • Your knowledge and expertise in this area have been invaluable.
  • Your ideas are refreshing, keep them coming!
  • Your work is making a huge impact.
  • You have a strong work ethic that I really admire.
  • Your can-do approach is really motivating the rest of the team.
  • Your positivity and optimism are contagious.
  • Your attention to detail is flawless, keep it up!
  • Your leadership inspires confidence.
  • We’re lucky to have you on board.
  • I trust your ability to handle this project.
  • I have confidence in your decision-making skills.
  • I’m seeing a significant improvement in your performance.
  • Thanks for working on the feedback I shared, I can see the difference.
  • Your professional and personal growth have been significant.
  • Don’t be discouraged by setbacks, you can do this!
  • Even though the deal fell through, it was not for lack of your effort.
  • Your calm and collected approach was really helpful during the crisis.

Words of Encouragement for a Friend

  • Good luck! You’re going to do great.
  • Break a leg! Go out there and wow them.
  • You killed it! That was amazing.
  • Congratulations, I’m so happy for you!
  • You had the courage to follow your dreams.
  • You stuck to your guns, good for you!
  • Shine on!
  • One step at a time, you’re almost there!
  • Don’t worry, you can do this!
  • Keep at it, you’ve got this!
  • I have no doubt that you’ll be great at this.
  • This is tough, but you’re definitely tougher.
  • It sucks that you have to go through this, but I know you can do it.
  • Things will get better, hang in there!
  • Whatever the universe has in store for you is going to be amazing.
  • Trust the process, it’ll work out.
  • Good vibes coming your way.
  • Sending you big hugs and happy thoughts.
  • You’re in my thoughts today.
  • I’m here for you no matter what.
  • Just pick up the phone if you need me.
  • Your friendship is important to me.
  • You have a heart of gold.
  • You’re such a pure soul.
  • You make the world a better place.

Words of Encouragement for a Partner

  • I believe in you, you’ve got this!
  • You’re not alone, we’re in this together.
  • I’m with you every step of the way.
  • I support you no matter what.
  • Together, we can do anything.
  • I’m grateful to have you by my side.
  • I’m so lucky to have you in my life.
  • I know I can always count on you.
  • You’ve never let me down.
  • You’re my rock, and I appreciate your support.
  • Thanks for everything you do for me.
  • Thank you for sharing that with me.
  • You inspire me to be a better person.
  • You make my life better in so many ways.
  • Your kindness makes the world a better place.
  • Your thoughtfulness never fails to amaze me.
  • You have such a big heart.
  • You’re beautiful inside and out.
  • You brighten up my days.
  • You make me so happy.
  • You make me look forward to each day.
  • You’re so special to me.
  • You’re such a good listener.
  • You make me feel seen and supported.
  • I have so much to learn from you.

Words of Encouragement for a Child

  • Good job!
  • There you go!
  • You’re doing great.
  • Keep up the good work.
  • You’re such a smart cookie.
  • You’re so brave.
  • I’m so proud of you.
  • You’re awesome, you can do this!
  • Good luck today!
  • Go for it!
  • Be good today.
  • Make me proud.
  • I know you’ll do the right thing.
  • Try, try, try!
  • You can do anything if you put your mind to it.
  • You can be anything you want to be.
  • The sky’s the limit.
  • I love you no matter what.
  • It didn’t go well, but you learnt something important today.
  • Mistakes are part of the learning process. Don’t beat yourself up.
  • Don’t be afraid to ask questions.
  • Tomorrow will be a better day.
  • Hang in there!
  • Don’t give up, you can do this.
  • Do your best, leave the rest.

Encouragement doesn’t need to be elaborate—sometimes the simplest, most heartfelt words are the ones that matter most. Whether it’s telling a coworker “great job,” reminding a child “I’m proud of you,” or reassuring a partner “we’re in this together,” these words create lasting impact. Small gestures of support remind people they are valued, capable, and not alone. Start today: look around, notice the effort of those you love, and let them know you believe in them. Your encouragement could be the spark that lights their way forward.

Reference:https://www.verywellmind.com/words-of-encouragement-8549207?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=19165985-20250824&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=082425&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

Spotting Family Dysfunction: Key Signs and What to Do About It

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The source of dysfunction in a family may vary, but the impact on children is often the same: long-lasting wounds to self-esteem, trust, and healthy relationship skills. Dysfunctional families often fall into recognizable patterns: emotionally unavailable caregivers (cold, absent, or consumed by stress/addiction), addicts and enablers (where substance use dominates the household and children’s needs are overlooked), and high-conflict or abusive families (where violence, criticism, and fear replace love and safety). Such environments can lead to anxiety, depression, substance use, and unhealthy relationships in adulthood. Recognizing these patterns is the first step toward healing. Therapy, support groups, and learning intentional parenting strategies can help individuals break the cycle—proving that dysfunction does not have to define future generations.

Key Facts

  • Dysfunctional families can include emotional neglect, addiction, abuse, secrecy, or denial.
  • Children from these families often struggle with trust, boundaries, and self-worth.
  • Common signs include gaslighting, favoritism, scapegoating, and violation of privacy.
  • Healing is possible through therapy, boundary setting, and healthy coping skills.
  • Breaking the cycle requires awareness, intentional choices, and often professional support.

While no family is perfect, children raised in dysfunctional households often face deep emotional struggles. Yet, healing is possible: by seeking support, learning healthier ways to cope, and making intentional parenting decisions, we can stop the cycle from repeating and create families rooted in love, respect, and emotional stability.

If you are in need of crisis support contact the text line by texting MN to 741741

Refrence:https://www.verywellmind.com/what-is-a-dysfunctional-family-5194681?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=19060105-20250817&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=081725&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

What Is Confirmation Bias?

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Confirmation bias is one of the most common — and often unnoticed — mental shortcuts that shapes how we think, make decisions, and interact with others. It’s the tendency to favor information that supports our existing beliefs while ignoring or downplaying evidence that challenges them. Whether it’s interpreting news, forming opinions about controversial issues, choosing friends, or making investments, confirmation bias subtly influences how we process the world. Psychologist Peter Wason’s 1960s experiments first illuminated how people naturally seek confirmatory information, and since then, research has shown this bias affects memory, attention, and interpretation. Key signs include ignoring contradictory evidence, remembering only supportive details, and seeking information from like-minded sources. It shows up in politics, relationships, and everyday decisions — and though it can offer a sense of comfort and confidence, it often hinders objectivity and critical thinking. The good news? With conscious effort, we can reduce its effects by staying open to opposing views, welcoming new information, and being aware of our own cognitive blind spots. In a world full of information, curiosity and humility are powerful tools to overcome bias.

Key Facts:

  • Confirmation bias causes us to seek and interpret information that supports our existing views.
  • It impacts attention, memory, and how we perceive information.
  • It shows up in personal decisions, politics, news consumption, and relationships.
  • There are different types: biased attention, biased interpretation, and biased memory.
  • Awareness, seeking diverse perspectives, and openness to new evidence can help mitigate it.

While we can’t fully eliminate confirmation bias — it’s wired into how our brains function — we can learn to recognize it and challenge its grip on our thinking. The more we practice intellectual humility, seek out opposing viewpoints, and stay open to new information, the closer we come to seeing the world as it really is — not just as we wish it to be.

Reference:https://www.verywellmind.com/what-is-a-confirmation-bias-2795024?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=18887911-20250805&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=080525&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

Can’t Focus? Same. These 5 Tips Will Cure Your Brain Fog Stat

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After becoming a parent to twins, sleep became a luxury I could no longer afford—three non-consecutive hours was considered a win. Between midnight feedings, a preschooler’s tantrums, and a demanding full-time job, I was functioning on caffeine and sheer willpower. But what truly made life unmanageable was the relentless brain fog: that spacey, “buffering” feeling that made simple tasks feel like climbing a mountain. Brain fog isn’t just tiredness—it’s a cognitive haze marked by forgetfulness, slow thinking, poor focus, and feeling mentally “off.” According to psychiatrists like Dr. Simon Faynboym, causes range from sleep deprivation and poor diet to stress, illness, and hormonal changes. I once left my wallet at the bank and even mixed up my twins. Yep, it was that bad. But over time, I made small changes—better sleep hygiene, limiting caffeine, walking daily, and being kinder to myself. It didn’t happen overnight, but eventually, the fog began to lift.

Key Facts at a Glance:

  • Brain fog includes forgetfulness, sluggish thinking, and confusion.
  • Common causes include sleep deprivation, stress, dehydration, poor nutrition, hormonal shifts, and medical conditions.
  • Mental health issues like anxiety and depression often contribute.
  • Treatment may involve lifestyle changes, therapy, medical care, or supplements.
  • Prevention includes hydration, a balanced diet, regular exercise, and enough sleep.

Top 5 Tips to Beat Brain Fog:

  1. Prioritize Sleep: Stick to a consistent bedtime routine and aim for 7–8 hours of quality rest each night.
  2. Stay Hydrated: Keep a water bottle nearby and sip regularly—dehydration can dull your brain.
  3. Eat Smart: Fuel your brain with omega-3s, leafy greens, lean proteins, and complex carbs.
  4. Move Your Body: Even short walks or stretching breaks can boost clarity and circulation.
  5. Declutter Your Mind: Use to-do lists, practice mindfulness, or journal to stay grounded and focused.

If you’re stuck in a mental haze, know that you’re not alone—and that brain fog is more than just being scatterbrained. It’s a signal that your mind and body need support. Whether it’s tweaking your daily routine, reaching out to a doctor, or just giving yourself grace, there are ways forward. Be patient with yourself, take small steps, and trust that clarity can return—even after the stormiest seasons of life.

**Maintain a positive mindset-รักษาทัศนคติเชิงบวก**

Reference:https://www.verywellmind.com/brain-fog-8722143?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=18623214-20250725&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=072525&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input

8 Signs of Emotional Maturity

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Emotional maturity is the ability to understand, express, and manage your emotions in ways that promote healthy relationships and personal well-being. It allows you to respond to life’s stressors with intention rather than reaction. Emotionally mature individuals are self-aware, compassionate, and open-minded—they continue to develop emotional and cognitive tools to cope with adversity and find meaning in challenges. While emotional maturity often starts developing in early life, it evolves over time and can be shaped by many factors, including upbringing, life experiences, therapy, and intentional growth.

Key Facts About Emotional Maturity

  • Emotional maturity is a lifelong developmental process.
  • The brain reaches full maturity (especially the prefrontal cortex) around age 25, which supports emotional regulation.
  • Emotional maturity includes the ability to recognize and manage your feelings, empathize with others, and maintain healthy boundaries.
  • Factors like secure attachment in childhood, mental health, neurodivergence, and therapy all play a role in emotional development.
  • Emotionally mature people take accountability, handle stress constructively, and foster respectful, secure relationships.
  • Emotional maturity is not fixed—it can be cultivated at any age with intention and support.

8 Signs of Emotional Maturity

  1. You Are Empathetic – You can put yourself in others’ shoes and respond with compassion.
  2. You Recognize and Share Your Feelings – You are aware of your emotions and understand what drives them.
  3. You’re Flexible and Open-Minded – You can adapt to change and consider other viewpoints with respect.
  4. You Form Secure, Healthy Relationships – You build trust and connection, often supported by secure attachment styles.
  5. You Take Responsibility for Your Actions – You own your mistakes and learn from them.
  6. You Set Healthy Boundaries – You protect your emotional well-being and respect others’ limits.
  7. You Resolve Conflicts Effectively – You seek solutions, listen actively, and de-escalate tension without manipulation.
  8. You Manage Stress in Healthy Ways – You practice self-care, mindfulness, and coping strategies without avoidance or overreaction.

Emotional maturity is a journey, not a destination. It’s okay to grow at your own pace and to seek support when needed. Whether you’re learning to set boundaries, navigate relationships, or manage stress, know that progress is always possible. With awareness, compassion, and help from mental health professionals, you can cultivate a more emotionally resilient and fulfilling life.

** 不要忽视心理健康问题。
Don’t ignore mental health issues.**

Reference:https://www.verywellmind.com/signs-of-emotional-maturity-7553316?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=18623209-20250721&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=072125&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

Is Anxiety Genetic?

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Anxiety often runs in families, but does that mean it’s in your DNA? While scientists haven’t pinpointed a single “anxiety gene,” research shows that having a close family member with an anxiety disorder increases your risk by two to six times. Twin studies and genetic research support a hereditary link, but genes are only one piece of the puzzle. Environmental factors—like trauma, parenting style, stress, and lifestyle—can all influence whether someone with a genetic predisposition actually develops anxiety. Additionally, anxiety may show up differently across generations. One person may struggle with social anxiety, while another experiences panic attacks or specific phobias. The good news? Treatment works. Therapy, medication, and healthy lifestyle choices can reduce anxiety’s impact—regardless of your family history.

Key Facts:

  • If you have a close family member with an anxiety disorder, your risk is 2–6 times higher.
  • Genes + environment = higher likelihood, not certainty.
  • Anxiety types vary: generalized anxiety, panic disorder, social anxiety, phobias, etc.
  • Epigenetics shows trauma can impact genetic expression passed to future generations.
  • Treatment options include CBT, medication, lifestyle changes, and stress management.
  • Supporting children early can reduce long-term anxiety risks.


Anxiety may have roots in your genes, but it doesn’t define your destiny. With awareness, support, and treatment, individuals and families can navigate anxiety together and lead fulfilling lives. Understanding the genetic link can empower you—not limit you—to take action and seek support when needed.

Reference: https://www.verywellmind.com/is-anxiety-genetic-5271575


 **Accept your imperfections – Chấp nhận những điểm không hoàn hảo của bản thân.**

What to Do When You Want to Disappear

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There are moments when life feels so overwhelming that the thought “I want to disappear” seems like the only escape. Whether it’s the crushing weight of daily obligations, relationship strain, or simply the grind of emotional exhaustion, this desire isn’t uncommon—and it doesn’t mean there’s something wrong with you. Wanting to vanish is often your mind’s way of signaling that something deeper needs attention. According to mental health counselor Rachel Gersten, this feeling can stem from shame, burnout, or emotional overload. Instead of suppressing the urge, try to observe it. What’s happening when the thought arises? Are you exhausted at work? Feeling isolated? Naming the emotion—like “shame wants me to disappear”—can shift your relationship with it. Techniques like narrative therapy, opposite action (from DBT), mindfulness, and simply taking a break can help disrupt the pattern. If the feeling becomes persistent, it’s time to seek support.

Key Facts:

  • The urge to disappear often signals emotional distress, not necessarily depression or suicidality.
  • Shame is a common underlying emotion, prompting withdrawal.
  • “Opposite action” encourages doing the reverse of what the emotion suggests—such as reaching out instead of isolating.
  • Narrative therapy helps reframe thoughts by externalizing them (e.g., “fear wants me to disappear”).
  • Even small breaks can restore clarity—nature, rest, or a microbreak from work can make a big difference.
  • If the thought is recurring, speaking to a therapist can help identify root causes and next steps.

Feeling like you want to disappear isn’t something to fear—it’s something to explore. It’s a sign that your emotional dashboard is lighting up, urging you to slow down, check in, and reconnect with what you need. Whether that’s support, space, or change, you deserve the tools and care to find your way through. You’re not alone—and you don’t have to disappear to find peace.

Reference:https://www.verywellmind.com/what-to-do-when-you-want-to-disappear-5204214?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17807380-20250526&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052625&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a

26 Quotes About Letting Go

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When life feels overwhelming or your heart is burdened with grief, a well-chosen inspirational quote can act as a powerful grounding force. Though often overlooked, quotes have the ability to gently interrupt toxic thought spirals and offer perspective during life’s most difficult moments. Mental health professionals like Jessi Gholami, LCSW, emphasize that these are not empty slogans, but concentrated moments of clarity that offer comfort, affirmation, and even healing. Dr. Donna Novak adds that these quotes can reroute the brain’s autopilot thinking patterns—especially helpful for neurodiverse individuals like those with ADHD or autism. Whether meditating, journaling, or decorating your space, integrating letting-go quotes into your daily routine can support emotional release and growth.


Key Facts:

  • Letting-go quotes support emotional processing, surrender, and self-compassion
  • Great for breaking negative thought loops
  • Effective for neurodiverse folks (ADHD, autism)
  • Can be used in meditation, mindfulness, journaling, and home decor
  • Not a substitute for therapy, but a helpful self-care tool


Healing doesn’t always come from grand gestures—it often begins with small, repeated reminders that you are not alone. A quote scribbled on your mirror, whispered in meditation, or tucked into a journal can become your quiet anthem of resilience. And when words aren’t enough, remember that seeking professional support is a sign of strength, not surrender.


English: Mental health is very important.
Japanese: メンタルヘルスはとても重要です。

Reference:https://www.verywellmind.com/quotes-about-letting-go-8678775?hid=9da7c9b8a1c14056d0b1170abc613280ce8d3716&did=17797308-20250521&utm_source=verywellmind&utm_medium=email&utm_campaign=verywellmind_newsletter&utm_content=052125&lctg=9da7c9b8a1c14056d0b1170abc613280ce8d3716&lr_input=c24f0f82324dd205a457b795567a3fcc0905f5476a12d769963bdac7cec1fc7a