Category Archives: Mental Health and Wellness

How to Know If You Are in a Healthy Relationship

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Relationships are rarely flawless; they’re a blend of both healthy and unhealthy elements. Yet, while we often discuss the warning signs of unhealthy relationships, we tend to overlook what defines a healthy one. Healthy relationships thrive on respect, trust, honest communication, and mutual support. Shifting our focus to these positive aspects helps us cultivate stronger, more meaningful connections.

To evaluate the health of your relationship, consider asking yourself questions like these:

  • Do you have trust in one another?
  • Do you respect each other?
  • Do you support each other’s interests and efforts?
  • Are you honest and open with each other?
  • Are you able to maintain your individual identity?
  • Do you talk about your feelings, hopes, fears, and dreams?
  • Do you feel and express fondness and affection?
  • Is there equality and fairness in your relationship?

Characteristics of Healthy Relationships

  • Trust
    Trust forms the foundation of any healthy relationship, built through mutual respect, dependability, and honest interactions over time.
  • Openness and Self-Disclosure
    Sharing thoughts, feelings, and experiences fosters connection and strengthens trust, while also respecting each other’s boundaries.
  • Healthy Boundaries
    Boundaries protect individuality and ensure mutual respect by defining acceptable behaviors and maintaining personal space and needs.
  • Mutual Respect
    Healthy relationships thrive on respect, shown through active listening, understanding, and supporting each other’s goals and individuality.
  • Love and Affection
    Genuine love evolves from passion to deep affection and trust, with each partner finding contentment in their shared emotional and physical connection.
  • Good Communication
    Open, respectful communication allows couples to resolve conflicts constructively and strengthen their bond.
  • Give-and-Take
    Reciprocity in relationships means giving and receiving support freely, balancing needs while nurturing each other.

Building a healthy relationship requires a balance of trust, respect, open communication, and mutual support. By fostering openness, setting healthy boundaries, and embracing love and affection, partners can create a nurturing connection that grows over time. Effective communication and a natural give-and-take ensure that both individuals feel valued and supported, even through challenges. While no relationship is perfect, focusing on these key elements can help strengthen your bond and pave the way for a fulfilling and lasting partnership.

Reference: https://www.verywellmind.com/all-about-healthy-relationship-4774802

Can You Have a Delayed Reaction to Grief?

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Grief typically unfolds through five stages: denial, anger, bargaining, depression, and acceptance. While it begins with denial and ends with acceptance, the journey is rarely linear. According to San Francisco therapist Dr. Avigail Lev, individuals often move back and forth between stages—shifting from anger to bargaining, returning to depression, and so on. These stages provide a framework for processing loss, confronting emotions, and moving toward healing. However, in delayed grief, denial persists, leaving unresolved feelings that can complicate the path to recovery.

“In delayed grieving, the denial stage lasts longer, meaning the person remains in denial for a more extended period.” — Dr. Avigail Lev

Signs and Symptoms of Delayed Grief

Delayed grief varies from person to person, with symptoms that can manifest both emotionally and physically. Signs of delayed grief on an emotional level include:

  • A sense of numbness or detachment
  • Intense emotional reactions in response to things that remind you of the loss
  • Feelings of persistent sadness
  • Intrusive thoughts or memories about your loved one
  • Problem enjoying things that used to bring you pleasure
  • Changes in how you feel about yourself, your purpose, or your identity
  • Feelings of guilt or regret

Physical symptoms of delayed grief can include:

  • Changes in sleep, appetite, or body weight
  • Feeling tired or unmotivated
  • Physical symptoms such as headaches, stomach aches, muscle tension, frequent illness, and digestive issues

Self-Care Practices to Support the Grieving Process

If you’re dealing with delayed grief, there are strategies to help you reconnect with your emotions and process them more deeply. Consider trying the following techniques:

  • Journaling: Expressive writing can be a therapeutic way to work through the difficult emotions you are feeling. Consider writing a letter to your loved one or write down your favorite memories of that person.
  • Mindfulness practices: Mindfulness is all about centering your attention on the here and now. It can be a way to connect with what you are feeling and what these feelings mean. Research suggests it can help bereaved people improve emotional regulation and executive function.
  • Stick to a routine: Keeping a regular routine is important when you are dealing with stressful experiences. It can help you maintain a sense of consistency and normalcy, which may help you feel more in control even when things seem hectic or tumultuous.
  • Learn about grief: Spend some time learning about what the normal grieving process looks like, including the stages of grief that people typically experience. It can be comforting to know that what you are experiencing is normal and expected.
  • Honor your loved one: Find meaningful ways to honor the memory of the person you have lost. For example, you might create a memorial or participate in rituals to honor their life.

Healing from grief, especially delayed grief, takes time and patience, but it’s important to know that support and effective treatment options are available. Strategies like grief counseling, cognitive-behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), and expressive arts therapy can help you process your emotions, reconnect with your feelings, and navigate your journey toward acceptance. Whether through talking, mindfulness, creative expression, or structured therapeutic approaches, these options provide valuable tools to address your grief and move forward with greater clarity and resilience.

Reference: https://www.verywellmind.com/can-you-have-a-delayed-reaction-to-grief-8425426

10 Sneaky Signs Stress Is Showing Up in Your Body

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You’re probably familiar with the word stress, but you might not have heard of overstress. The American Psychological Association (APA) defines stress as the physical and emotional reactions to challenges or stressors. This can manifest as physical symptoms like a racing heart or emotional responses like irritability (more on that shortly). Stress is an unavoidable part of life—it’s simply part of being human. The real issue arises when stress crosses the line into overstress. Though less commonly discussed, overstress is essentially chronic stress. The APA describes chronic stress as the ongoing physical and emotional toll caused by prolonged exposure to stressful situations.

” Stress v. Overstress

Think of it like this: cramming for finals is stressful. But it only happens a couple of times a year. However, working a high-pressure job with constant quick and intense deadlines can lead to chronic stress. You’re having prolonged exposure to stressful events, which can leave you feeling overstressed.” – Verywell Mind

What Causes Overstress?

Stressful Circumstances

  • Chronic illness
  • Job loss
  • Spousal conflict
  • Mental health challenges
  • Family difficulties

Uncertainty and Unpredictability

  • Adding layers of stress to everyday challenges.

Sustained Stress

  • Persistently pushing through stressful events or situations over an extended period.

Understanding the factors that lead to overstress can help you recognize when your stress levels are becoming unmanageable. If you’re navigating ongoing challenges like health issues, relationship conflicts, or prolonged uncertainty, it’s important to acknowledge the toll they may take. Remember, you don’t have to face it alone—seeking support from a therapist, counselor, or trusted professional can make a world of difference. Taking steps to address your well-being is not a sign of weakness but an act of strength and self-care.

Reference: https://www.verywellmind.com/signs-of-overstress-8738715

Is Anxiety a Mental Illness?

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Anxiety is a natural part of life that everyone experiences at some point, whether it’s feeling nervous before a big event, getting butterflies in your stomach, or dwelling on a stressful situation. While these feelings can be uncomfortable, occasional anxiety is not considered a mental illness. However, when anxiety becomes overwhelming, persistent, and significantly impacts daily life, it may indicate an anxiety disorder, which is a diagnosable mental health condition. Understanding the difference between everyday anxiety and anxiety disorders is an important step in recognizing when to seek support.

What Is a Mental Illness?

Mental illnesses are psychiatric conditions that affect a person’s mood, behavior, and thoughts, impacting about 1 in 5 people, with 4% experiencing severe cases. For a condition to be considered a mental illness, it must significantly disrupt daily life. While some cases are short-term, many require long-term management through effective treatment. Untreated mental illnesses can affect jobs, relationships, and family dynamics, but with proper care, people can lead fulfilling lives.

Common mental illnesses include:

  • Depression, including unipolar depression and bipolar depression
  • Anxiety disorders
  • Personality disorders, such as borderline personality disorder and narcissistic personality disorder
  • Psychotic disorders
  • Post-traumatic stress disorder (PTSD)
  • Substance abuse disorder
  • Eating disorders

Your mental health matters, and taking steps to care for it is an act of strength and self-compassion. If you’re struggling with chronic anxiety or other mental health concerns, know that support is available and healing is possible. Treatments for anxiety, including therapy (like cognitive behavioral therapy), medications, mindfulness practices, and lifestyle changes, can help you regain balance and improve your quality of life. Don’t hesitate to reach out to a mental health professional, trusted friend, or support group—no one should navigate this journey alone. Prioritize your well-being, and remember: seeking help is a powerful step toward a healthier, happier you.


保持平衡的生活方式。
Maintain a balanced lifestyle.

Reference: https://www.verywellmind.com/is-anxiety-a-mental-illness-5271630

School work identified as key stressor for AAPI youth

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Mental health challenges among AANHPI (Asian American, Native Hawaiian, and Pacific Islander) youth have often been overlooked due to a lack of research and attention to their unique struggles. A recent study by The Asian American Foundation (TAAF), titled “Beyond the Surface: Understanding Mental Health Among Asian American, Native Hawaiian, and Pacific Islander Youth,” sheds light on this critical issue. The study reveals that academic pressure is one of the most significant stressors for AANHPI youth, driven by cultural expectations linking success in school to upward mobility and respect. This stress is further amplified by the “model minority” stereotype, which imposes unrealistic standards of excellence while dismissing emotional vulnerability. By addressing these unique challenges, the study offers insights into solutions for a group often misunderstood and underserved in mental health discussions.

“The biggest stressor on mental health that youth reported was actually pressure to succeed, both self-imposed and from families,” Dr. Charissa Cheah, lead researcher

Key Facts

Exacerbation by the COVID-19 Pandemic:

  • Heightened mental health struggles during the pandemic.
  • Complicated identity development due to the rise in anti-Asian hate.

Cultural Challenges:

  • Difficulty navigating cultural heritage in a climate of racism.

Stressors:

  • Discrimination and its impact on mental health.
  • Academic pressures contributing to a “perfect storm” of stress.

Isolation and Anxiety:

  • Increased feelings of loneliness and worry among AANHPI youth.

Alarming Statistics:

  • Suicide is the leading cause of death for young AANHPI individuals, per CDC data.
  • One in three AANHPI youth has considered or attempted suicide.

Addressing the mental health challenges faced by AANHPI youth requires urgent attention and action. The compounded pressures of academic expectations, cultural identity struggles, and discrimination, particularly during the COVID-19 pandemic, have created a crisis that cannot be ignored. With one in three AANHPI youth considering or attempting suicide, these alarming statistics serve as a stark reminder of the need for culturally responsive mental health resources and support systems. By acknowledging and addressing these unique challenges, we can work towards creating a more inclusive and understanding environment where AANHPI youth feel seen, supported, and empowered to thrive.


面对压力时，要学会呼吸放松。
Learn to breathe and relax when facing stress.

Reference: https://asamnews.com/2024/12/27/beyond-the-surface-of-aanhpi-youth-mental-health-research/?fbclid=IwZXh0bgNhZW0CMTEAAR0Oe5d1oc80z-JadHPJuCvh3k2LdlTzZeJHW6kUaPH5VFXwjnpg9aXnmVU_aem_aKVwcfNMD6Tnep0Xa9lLtA