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Santiago fell in love with the merchant’s daughter 

But as for this dream, needed to be slaughter 

Something great was destined by the universe 

He wondered as if his life was nothing but a curse 

On his way, he had to cross lots of hurdle 

And win the game, slowly like a turtle 

After a long journey, he finally got his treasure 

And Fatima, then everything got filled with pleasure

Shakshi Ojha

Grade XI

St Xavier’s College, Maitighar

With today’s breakneck pace of the world, the phrase ‘worry less, live more’ sounds no less than a distant dream; worry has become our constant companion. As per Elena makovac.et.al in the verbal nature of worry in generalized anxiety: insights from the brain, “worry describes repetitive thoughts about potentially negative events in the future”. These negative thoughts often lead to restlessness and overwhelming feelings which have a direct impact on our day to day living. The endless news updates, social media notifications, and deadlines that we’re bombarded with, in addition to personal challenges, drain our souls leading to the development of our worries. Financial stress, family issues, social circle, job challenges, comparison of achievement and happiness further adds into the mixture turning our life into a pressure cooker of worry and stress that threatens to boil over. But what if we could loosen its grip? What if the key to a more fuller and meaningful life lay in understanding our worries and learning how to live beyond them.

Even though our worry seems to be intensified with constant pressure and uncertainties, it is important to remember that worrying is not contemporary, it has deep evolutionary roots. As per Hanevik and Hessen, in their paper IVF and Human Evolution, “Humans are shaped by evolution through natural selection, as are all species”. This evolutionary shaping suggests that the tendency of worrying once played a crucial role in anticipating and avoiding potential danger. This article delves into the evolutionary and biological foundations of worry and suggests practical ways to mitigate its impact. We can call worry a ‘survival mechanism’ from an evolutionary point of view. Early humans who engaged in worry-based planning likely had better survival rates and more success in passing the gene to the next generation than the rest. Worry compels us to plan, anticipate danger and seek timely solutions. Individuals who were concerned about predators while hunting would have been more cautious and hence less likely to fall victim. Worry inspired proactive behaviors such as securing shelter, storing food and possibly even developing weapons for protection. 

While worry fairly had an advantage in prehistoric times, it might not have the same effect in the present moment. Today we fret over deadlines, social interaction, hypothetical scenarios- not saying these are less worry-some matters but these situations are far off from life and death. Worrying about an ‘evolutionary tool’ that once ensured survival now often disturbs our piece of mind. 

Worry is a result of the brain trying to predict and get ready for possible dangers. As per Meisner et.al in her research “the amygdala is crucial in a wide array of affective and motivation-related behaviors”. The amygdala, a small almond-shaped structure, has a central role in fear processing and initiates the “fight or flight” response in the body.  The prefrontal cortex- front part of the frontal lobe in the brain, located just behind the forehead- subsequently participates in evaluating the identified threat, frequently resulting in strategies to reduce risk, whereas the hippocampus utilizes previous experiences to provide context to the current scenario. At a physiological level, anxiety stimulates the hypothalamic- pituitary—adrenal (HPA) axis, leading to the secretion of cortisol, known as the stress hormone which enhances alertness but may adversely affect memory and emotional control over extended periods. The autonomic nervous system may also be involved, particularly the sympathetic division which could result in superficial breathing and muscle tension. Chronic worry can lead to anxiety, insomnia and even physical health issues like high blood pressure. Studies in neuroscience such as a research done by Molecular Brain, shows “Chronic stress is a psychologically significant factor that impairs learning and memory in the hippocampus”.

There are practical strategies backed up by research and expert insights that can help reduce the impact of worry. One effective approach is practicing mindfulness meditation as it helps us to focus in the present moment, reducing the mental chatter that fuels anxiety. As noted by the American Psychological Association, mindfulness can significantly decrease stress and improve emotional resilience. Setting aside a specific “worry time” each day and telling yourself that you will only think about that problem on that specific allocated time, a concept supported by cognitive behavioral therapy practices, can also help distinguish concerns, allowing you to focus on solutions rather than just being overwhelmed.

The book ‘How to Stop Worrying and Start Living’ by Dale Carnegie offers insight on this topic. He reminds us: “Our main business is not to see what lies dimly at a distance but to do what clearly lies at hand.” Similarly, engaging in physical activities such as walking or yoga is another powerful way to tackle worry, as it reduces cortisol levels, ‘stress hormone’ and boosts endorphins, ‘feel-good chemicals’. In addition to these strategies, limiting our exposure to stress-inducing media and seeking support from trusted friends, family or therapists are some other crucial steps. By embracing these and many other insights, we can transform our relationship with worry, enabling us to live a life beyond it.

Esha Dangol 

BA IIIrd Year

St Xavier’s College, Maitighar

The recent earthquake in Tibet, measuring 7.1 Richter scale, serves as a stark reminder of the seismic vulnerability of our region. While it is heartening to see that rescue operations and emergency responses were mobilized swiftly, the question remains: Are we genuinely prepared for the next disaster? And are we addressing the invisible wounds it leaves behind—those inflicted on mental health?

Nepal is renowned for its diverse geography, spanning from the Himalayas to the lush hills and the Terai region. Despite these natural wonders, Nepal is gripped by geographical challenges every year, leading to numerous crises that result in significant human and material losses. Disasters, whether they are natural or man-made, have become a recurrent occurrence in Nepal. From flooding and landslides to road accidents and earthquakes, these crises cause physical destruction that have lasting effects on people’s mental well-being. 

Since the catastrophic 2015 earthquake, Nepal has made some strides in disaster preparedness. The establishment of search-and-rescue frameworks, community awareness programs, and stricter building codes are steps in the right direction. The government has also emphasized regional cooperation, aiming to pool resources and expertise with neighboring countries. However, gaps in implementation and resource allocation persist, particularly in rural and remote areas, where access to aid remains slow and inconsistent.

Silent toll on mental health

The term ‘disaster’ has become all too familiar to Nepalese. While physical destruction is immediate and visible, the psychological scars of disasters often remain hidden, festering long after the rubble is cleared. Studies following the 2015 earthquake revealed alarming increases in anxiety disorder, depression disorder, and substance abuse among survivors. The recent quake has once again triggered collective trauma, reopening old wounds for many who lived through past disasters.

The aftermath of such events often leads to immeasurable, tangible and intangible losses. While the physical toll is readily apparent, the long-term mental health implications are frequently overlooked. Post-traumatic stress disorder (PTSD) is a prevalent mental health challenge that many individuals in Nepal grapple with following a crisis. What initially presents as stress and irritability ultimately reveals deep-rooted trauma from past disasters. The enduring impact of these crises on mental health cannot be overstated.

Long after the physical signs of destruction have faded, individuals continue to battle the emotional and psychological scars. Despite the passage of time, the pain, stress, and disturbance persist, searing deep into their minds. It is imperative to acknowledge that seeking professional help is not a sign of weakness but a courageous effort to reclaim one's mental well-being. Not everyone has similar coping patterns; few people can cope with anything, whereas many can’t handle even a small amount of stress in daily life. Unfortunately, mental health services in Nepal are still underdeveloped. A lack of trained professionals, limited awareness, and societal stigma hinder timely intervention. This is a gap that must be urgently addressed. 

Disasters not only test physical resilience but also the mental fortitude of individuals and communities. Ignoring this dimension of preparedness risks undermining recovery efforts.

Way forward

Preparedness for future disasters must be holistic, encompassing both physical and psychological aspects. The government and civil society must prioritize mental health as a critical component of disaster response. 

Integration of mental health services: Establish dedicated mental health units within disaster response teams, ensuring immediate access to counseling and psychological first aid.

Community-based support systems: Provide psychological first aid training to local leaders, teachers, and volunteers to provide basic mental health support and identify individuals in need of professional help.

Public awareness campaigns: Reduce stigma around mental health by normalizing conversations and encouraging people to seek help without fear of judgment.

Long-term investments: Strengthen healthcare infrastructure to include mental health as a core component, ensuring sustained support for affected populations.

Call to action

Nepal’s seismic reality demands a proactive and inclusive approach to disaster preparedness. While we cannot prevent earthquakes, we can mitigate their impact through preparedness, education, and compassion. Let this recent event serve as a wake-up call to address not only the physical devastation but also the emotional aftermath of such calamities.

Encouraging conversations, seeking support from friends, family, and mental health professionals, and embracing the power of collective compassion are pivotal steps in the journey towards healing and resilience. Together, we can strive to create a society where mental health concerns are met with empathy, understanding, and accessible support services. Let’s stand united in addressing the long-term impact of crises on mental health and fostering a culture of healing and hope in Nepal.

Everyone is unique, and individual differences make society. One may be good in one way, and another is in the next way. Never think that we should be filled with everything in life. It wouldn’t be a good life if we had everything. Let’s make a culture of asking for help. The resilience of a nation lies not just in its ability to rebuild structures but also in its capacity to heal its people. As we brace for the future, let us remember that preparedness is not just about survival—it is about ensuring that every individual has the tools to recover and thrive, both physically and mentally.

The author is psychiatrist 

Congratulations! You won the first match. 

It’s the time to start the game and smash. 

You are actually the chosen one. 

So don’t give up and carry on. 

There are lots of races for you to win. 

And lots of obstacles that are unseen. 

Keep moving forward and you will be worth it. 

All your wins will lead to a grand seat. 

Be the winner of the most crucial race. 

So that they would never forget your face. 

Shakshi Ojha

Grade XI

St Xavier’s College, Maitighar