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The price of gold has increased by Rs 1, 100 per tola in the domestic market on Sunday.

According to the Federation of Nepal Gold and Silver Dealers’ Association, the precious yellow metal is being traded at Rs 149, 600 per tola today. It was traded at Rs 148, 500 per tola on Friday.

Similarly, the price of silver has increased by Rs 30 and is being traded at Rs 1, 790 per tola today.

Media Action Nepal (MAN) marked its 9th Foundation Day and 3rd Convention on December 21, 2024, in Kathmandu, celebrating nearly a decade of championing independent, inclusive, and accountable media to strengthen democracy in Nepal. The event featured the election of new leadership, strategic plans for the future, and recognition of contributions to press freedom and media development.

Over 65 attendees joined the event, which featured a presentation highlighting MAN’s nine-year journey. The organization has published 26 reports and directly benefited 7,073 journalists through research, policy discussions, capacity building, and monitoring press freedom violations.

Priyanka Jha was elected as the new Chairperson, supported by Mim Bahadur Pariyar (Vice President), Bal Krishna Sah (Secretary), and Laxmi Khatiwada (Treasurer). Ganesh Prasad Ghimire, Yam Bahadur Dura, and Triguna Bhattarai were elected as members. The executive committee appointed Laxman Datt Pant, MAN’s founding Chairperson, as Executive Director, ensuring continuity in leadership.

On the occasion,  province coordinators—Hadis Khuddar (Madhesh), Narendra Dhakal (Koshi), and Lalit Bahadur Budha (Karnali)— were awarded for their exceptional contributions to media development and reappointed for the next four years.

At the inaugural session, Laxman Datt Pant stressed the urgent need to address growing threats to independent media. He warned of increasing impunity for crimes against journalists and the misuse of disinformation laws to suppress press freedom.

Two separate panel discussions examined challenges facing journalism and digital disinformation. Experts called for strengthened investigative reporting, fair wages, and innovative strategies to adapt to evolving media landscapes. Gham Raj Luintel emphasized innovation in converging media; senior journalist Namrata Sharma stressed the need for robust investigative reporting; and Rajan Pokhrel, Editor of the Himalayan Times highlighted leveraging technology for accuracy and speed. Chandra Shekhar Adhikari raised concerns about job insecurity in the media, while Santosh Sigdel underscored the role of fact-checking tools in combating disinformation. Rabi Raj Baral advocated for editorial gatekeeping, and Manjima Dhakal and Mahesh Kushwaha discussed responsible journalism and the challenges posed by generative AI in amplifying echo chambers.

Meanwhile, newly elected Chairperson Priyanka Jha pledged to uphold MAN’s mission to defend independent media and foster accountability. She emphasized promoting responsible journalism and expanding MAN’s reach in the coming years. The convention concluded with a renewed commitment to addressing challenges, fostering inclusive governance, and enhancing the media’s role as a democratic pillar.

The convention concluded with a strong commitment to tackling emerging challenges, fostering innovative and inclusive governance, and enhancing the role of media as a cornerstone of democracy in Nepal. Media Action Nepal continues to amplify its global presence through active participation in influential alliances like the Consultative Network of the Media Freedom Coalition, GFMD, and ACOS Alliance, reinforcing its leadership in global media advocacy. 

I’m feeling really nervous about being judged but I wanted to ask if it’s normal to feel exhausted and sad after using social media, especially Instagram? Every time I scroll through the site, I get flashbacks of what happened a year ago and I find myself getting upset and stuck in those memories. This makes it hard for me to sleep because I end up forcing myself to think about things I don’t want to remember. How can I stop this cycle and feel better?

Answered by Dr Rika Rijal, consultant psychiatrist

First, I want to acknowledge your courage in sharing how you feel. It’s not easy to open up, especially when you’re feeling vulnerable. What you’re describing is actually a common experience for many people, especially when social media triggers past memories or emotions. 

Platforms like Instagram and Facebook often display curated highlights of lives, which can amplify feelings of inadequacy, sadness, or longing, especially if you’re already feeling vulnerable. Similarly seeing posts or memories can remind you of a difficult time that can act as emotional triggers thus bringing back intense feelings or unresolved issues. This can further overstimulate your brain, making it harder to wind down, leading to overthinking and difficulty sleeping.

It’s important that you set boundaries. Limit your screen time, especially before bed. Consider using apps or phone settings to monitor and restrict your usage. You can curate your feed to reduce triggers. Sometimes restricting or muting accounts that bring up negative emotions can also be helpful. Similarly, journaling about your feelings can help externalize and process your emotions. 

In order to create a healthy lifestyle, make a night time ritual. Replace usage of mobile phones with some calming activities, like reading, journaling, or meditating. Try deep breathing exercises or Jacobson’s progressive muscle relaxation to help calm your mind before bed. 

Since your sleep is being affected, focusing on sleep hygiene can be a key step in breaking this cycle. Maintain a consistent sleep schedule. You should optimize your sleep environment. Limit screen time before bed. Avoid screens (phones, tablets, TVs) at least one to two hours before bedtime, as the blue light can suppress melatonin production, making it harder to fall asleep. If you must use your phone, enable night mode or use blue-light-blocking glasses.

When you notice yourself spiraling into past memories, try grounding techniques. This technique involves naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Redirect your attention to something engaging, like a hobby or a podcast. Learn to practice self-compassion. Remind yourself that it’s okay to feel sad or upset. These emotions are part of healing. Focus on self-care and activities that bring you joy or relaxation.

If these feelings persist or worsen, or if they start to interfere significantly with your daily life, it might be helpful to consult a mental health professional. They can provide tailored strategies to help you process your emotions and regain control. Remember, healing is a journey, and it’s okay to take it one step at a time. You deserve peace and happiness, and seeking support can be a powerful step in your journey.

Nepal’s ongoing political instability is taking a toll on the country’s youth, leaving them frustrated with the current system. The political infighting, poor governance, and unfulfilled promises are driving up inflation, reducing job opportunities, and pushing young people to leave the country. ApEx talked to three youngsters about emphasizing the need for wise leadership, better youth representation, and the role of social media in Nepal’s politics to address these urgent issues.

Pratik Thapa, 16

I haven’t seen any positive impact of the current political parties in Nepal. The public must choose their leaders wisely. The political instability in Nepal has a direct impact on the youths as it creates an unstable system, driving up inflation. Frequent government changes leave development plans in a limbo. Sometimes it seems we are moving in circles. Social media clouds people’s judgement and even brainwashes them sometimes so I don’t think it has a positive role to play in politics. 

Krishal Maharjan, 17

Nepal’s youth are grappling with some of the nation’s most pressing issues like unemployment and corruption—challenges that are increasingly stalling progress. There is also the negative impact of social media on Nepal’s political landscape, where misinformation and addiction to platforms have distorted public perception, further deepening political divides. Political leaders must pay attention to the problems to solve it and pave a better path for youngsters. 

Nina Malla Thakuri, 26

Nepal’s political parties have largely failed to address youth issues like unemployment and education. Promises are made but they are  limited to words and poor implementation. Lack of youth representation in politics might be one of the reasons for this. Political instability leads to uncertainty, fewer jobs, and forces many to leave the country as well. A stable government with clear plans could fix this. I believe Nepal’s main political problems are corruption and poor governance. To solve them, we need honest leaders who put the nation’s and public’s interest before their own. 

Asmita Dahal, 32

I don’t think any of the current political parties in Nepal are capable of addressing the needs of the youth. The youth are grappling with unemployment, with no opportunities for livelihood in the country. For quality education and healthcare, many have been forced to go abroad. Due to unstable politics, around eight million youths have left the country. I think public anger towards political parties has also intensified because of the random messages and information circulating on social media platforms. 

In this photo feature, I have included diverse images showcasing the beauty of Bhaktapur’s lifestyle, traditions, heritage, and culture. These photos were also a part of an exhibition organized by ImagePasal in collaboration with the Bhaktapur Tourism Development Committee.

This marks my third-ever exhibition and my second in Bhaktapur. I had my first solo photo exhibition during high school at the Khwopa College Fete in 2013. Returning after a decade to showcase my photography makes me very happy, especially sharing the space with talented photographers— Amit Machamasi, Rojan Shrestha, Chandra Chakradhar, and Nandu Shrestha.

Bhaktapur continues to feel authentic on so many levels. Women dressed in traditional Hakupatasi and men in Daura Suruwal are sights unique to Bhaktapur, rarely seen elsewhere in the Kathmandu Valley. The heritage here is another standout—houses and their façades are carefully preserved and even reconstructed to maintain the old-times charm.

What’s even more remarkable is how traditions and culture thrive here. From elderly men to young children, everyone participates in festivals and rituals with great enthusiasm and excitement. These elements embody why Bhaktapur retains its spirit so naturally—a quality that should ideally be mirrored in all historic cities across the valley. Patan, for instance, still holds pockets of this kind of authenticity, making it remarkable.

Sudurpaschim Royals skipper Dipendra Singh Airee has won the car by being the best player of the Nepal Premier League.

Airee, who failed to win the Nepal Premier League title, won the car.

Similarly, Lalit Rajbansi of Janakpur Bolts has been rewarded with the motorbike. He is the season’s highest wicket-taker.

Janakpur Bolts defeated Sudurpaschim Royals by five wickets to clinch the title of first season of Nepal Premier League.

Chasing the target of 185 runs posted by Sudurpaschim Royals in the match held at the TU Cricket Ground in Kirtipur on Saturday, Janakpur Bolts achieved the target in 19.2 overs losing five wickets.

Lahiru Milantha scored highest 87 runs for Janakpur, hitting nine fours and four sixes in 49 balls. With this, Milantha has become the highest run scorer in the tournament. He made 293 runs in 10 innings with two half centuries.

Janakpur scored 71 runs without the loss of any wicket in the powerplay.

Opener Aasif Sheikh contributed 33 runs off 19 balls with four fours and two sixes. Harsh Thaker scored 30 off 24 balls.

Winning the toss, opener Saif Zaib scored 69 runs off 43 balls, featuring eight fours and two sixes in 43 balls.

Another opener, Binod Bhandari added 41 runs off 31 balls. Similarly, Brandon McMullen and Harmanpreet Singh made 14 runs each and Scott Kuggeleijn scored 13 runs while other batters failed to score in double digits.

Mohammad Mohsin and Kishore Mahato took three wickets each for Janakpur. Likewise, James Neesham and Lalit Rajbansi claimed one wicket each.

Earlier, Janakpur had lost to Sudurpaschim by 72 runs in the league stage and by eight wickets in the first qualifier.

Nepali Congress leader Dr Shekhar Koirala has clarified that there is no bitterness between party President Sher Bahadur Deuba and himself.  

Koirala said so during a discussion held with the team led by Congress Kanchanpur President Padam Bogati in Kailali, Dhangadhi on Friday. He had reached Kailali to meet leaders and cadres of Sudurpaschim Province.

“Sher Bahadur Deuba is my party President and leader. I consider him as a brother,” district Secretary Bhim Bhatta quoted leader Koirala as saying. “We don’t have any differences. I came to Sudurpaschim because of him.”

During the program, Koirala also said that he is the natural candidate for the post of president in the 15th general convention of the party.

Leader Koirala, who is preparing to file his candidacy for the post of president in the 15^th general convention of the party, had reached Sudurpaschim, home province of President Deuba, today.

He was welcomed by the leaders and cadres of Sudurpaschim at the Dhangadhi Airport.