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“What is the priority here? Meeting the deadline is crucial, but missing details could cause problems. Should I ask Manisha, though she’s already overburdened?” 

These thoughts trigger a surge of anxiety. In desperation, you ask Suresh to help with the deadlines. Suresh hesitates and says, “It’s my day off tomorrow. [Suresh shakes his head] I will see what I can do, but it’s a little frustrating when you take my time for granted.”

Your heart sinks a little, realizing you overlooked something critical. Guilt and frustration take over and you regret your inconsiderate mistake.

This scenario illustrates how high-pressure situations can hinder effective communication with team members. High-stakes situations include decisions about roles, organizational changes, conflict mediation, or addressing grievances. Missteps can harm employee morale, relationships, and productivity, leaving people feeling undervalued and confused.

While the circumstances might be beyond our control, how we operate isn’t. Regulating how you communicate under pressure could prevent similar scenarios. Healthy communication begins long before words are expressed, with emotional awareness, organized thoughts, empathy, and clear information.

Emotion at the core of communication

Jim Beggs once said, “What we say is important, for in most cases, the mouth speaks what the heart is full of.” Beggs speaks about the influence of emotions on what we say and how we say it. Our emotional state—fear, frustration, appreciation, positivity, jealousy—is reflected through our words. Even when we suppress these emotional states, they seep into our tone of voice, selection of words, body language, and gestures. For instance, suppressed feelings of anger might manifest in the form of an overly direct order rather than a request. 

To avoid tension and misunderstandings, it’s important to regulate them before interactions. Taking a pause and reflecting on your emotions is a great way to ensure you have enough time for reflection. A common teaching in therapy and anger management is to change the emotion-inducing environment before resuming the conversation.

Practicing mindfulness with grounding and breathing techniques, gratitude journaling, and empathy helps cultivate positive emotions that reduce the impact of negative emotions, reduce stress, and improve creativity and decision-making. Active listening is an effective way to enhance empathy which is the second crucial component of healthy communication.

Active listening

Assumptions are ingredients that create misunderstandings. We, as human beings, rely on our assumptions to make sense of the world. The downside is that many believe assumptions are true. In reality, assumptions are wrong most of the time. A lack of understanding and information leads to assumptions. Unless a person listens actively, they might always be guided by it.

When we talk about active listening, we mean a genuine attempt to understand others with undivided attention. Active listening can look like asking questions to explore and understand the ideas shared by others. For instance, if your team member expresses their worry about the new leave policy, you might ask them “What specifically worries you about the leave?” rather than telling them to relax or not think too much. This makes the other person feel understood and acknowledged rather than dismissed. 

Active listening can also look like not being occupied in other activities (phone, videos, or other work) while listening. A better alternative is to inform them about your other priorities beforehand and tell them when you are available. It can also look like acknowledging their feelings rather than dismissing them. Remember that it’s  good to say less than to say something wrong. 

Organizing our thoughts

A better understanding results in a better response. But, remember, you don’t have to respond right away. Recall the part about pausing and, if needed, getting out of the environment for space to reflect. It’s an effective strategy for all sorts of emotions. Whether it be excitement, anticipation, curiosity, anger, guilt, anxiety, disappointment, hurt, or worry, taking time to reflect is highly suggested. In this time and space, we apply our third component which is organizing our thoughts.

There are two effective ways widely suggested for organizing our thoughts. One of them is writing or journaling—listing it down as it pops up, or creating a hierarchy of these thoughts. For instance, organizing task-related thoughts in a hierarchy reduces interference. Journaling helps you consciously grasp and explore troubling thoughts that cause emotional distress. For example, when you are randomly worried about the day going bad, you can journal to find out why you think or feel that way. Another way to help organize these thoughts and provide you with a new perspective is to discuss them with someone. Discussing your feelings and thoughts about an event, idea, or an individual can help organize your thoughts and give you a neutral perspective. You might find it helpful to ask for perspectives from trusted colleagues as well.

Finally, after regulating our emotions, actively listening to understand, organizing our thoughts, and gathering perspectives, we might be ready to communicate our ideas. 

Effective communication

Realize that listeners aren’t mind readers and won’t know what we want or feel. Defining the problem, stating factual information, or naming the feeling would be a good start. The use of ‘I’ statements is encouraged to avoid your statements coming across as blame, criticism, or sarcasm. “You” statements could cause tension and can be taken as finger-pointing. It’s suggested to be descriptive rather than critical and to refrain from bringing in older issues which diverts the conversation from professional to personal. 

Your body language and tone are key to getting your point across. While communicating concerns about behaviors, trainers suggest a neutral tone without a laugh or smile to cushion the blow (many people tend to do this). While receiving criticism or grievances, staying silent and attentively listening are suggested. 

Additionally, healthy communication for managers requires them to formally address issues, reports, updates, and grievances in formal languages and precise manner to higher-ups while maintaining semi-formal conversations and empathic relations with their teams.

People often get overwhelmed while applying these skills. However, once learned people tend to build it into their intuition. Participating in training and skill development programs can help you learn and practice in a simulated environment. 

The author is a psychosocial counsellor at Happy Minds

In an era where global challenges such as climate change, resource depletion, and urbanization demand urgent attention, the role of smart technologies in fostering sustainability has become more critical than ever. These innovations, spanning artificial intelligence, renewable energy solutions, and digital connectivity, are not just reshaping industries—they are redefining how humanity interacts with the environment. For Nepal, a country blessed with natural beauty and rich biodiversity yet grappling with developmental challenges, the integration of smart technologies offers a pathway to sustainable growth, balancing progress with environmental conservation.

From optimizing renewable energy use to revolutionizing agriculture and urban living, smart technologies provide Nepal with the tools to tackle its unique challenges head-on. By leveraging these advancements, the nation has the potential to not only meet its sustainability goals but also position itself as a model for innovation in South Asia. Embracing this transformative approach isn't just about adopting new tools—it’s about empowering future generations to thrive in harmony with nature.

Smart technologies and their role in sustainability

Smart technologies, including artificial intelligence (AI), the Internet of Things (IoT), blockchain, and renewable energy solutions, are revolutionizing how we manage resources and interact with the environment. Far beyond enhancing efficiency, these innovations serve as powerful enablers of a greener, more sustainable future.

For Nepal, these technologies hold immense promise in addressing critical challenges such as urban pollution, energy dependency, agricultural inefficiencies, and the escalating impacts of climate change. By embracing smart solutions, Nepal can pave the way for a harmonious balance between development and conservation, ensuring a sustainable legacy for generations to come.

How smart technologies can transform Nepal?

Renewable energy management

Nepal’s energy sector is dominated by hydropower, which, while renewable, is vulnerable to seasonal variations and climate change. Smart technologies like IoT-based energy management systems can optimize energy use and integrate alternative renewable sources like solar and wind power. For instance, microgrid solutions equipped with AI can provide reliable electricity to remote communities, reducing dependence on fossil fuels and mitigating environmental degradation.

Smart cities for cleaner environment

Urban centers like Kathmandu face pressing challenges, including traffic congestion, air pollution, and waste management. Smart city technologies present effective solutions to these issues. IoT-powered traffic monitoring systems can optimize traffic flow in real-time, reducing congestion and cutting vehicle emissions. Digital platforms and sensor-equipped smart bins can streamline waste collection and encourage recycling, improving waste management efficiency. Additionally, AI-driven air quality monitoring systems provide actionable insights, helping policymakers address pollution more effectively. With ongoing efforts to develop smart cities in areas like Bhaktapur and Pokhara, Nepal has the potential to set benchmarks for sustainable urbanization, especially with the integration of advanced technologies.

Agriculture and food security

Agriculture, the backbone of Nepal’s economy, faces significant challenges from erratic weather patterns and outdated practices. Precision agriculture, driven by technologies like satellite data, IoT sensors, and drones, offers transformative solutions. These innovations enable farmers to monitor soil health and moisture levels, predict weather patterns, and optimize planting schedules. By precisely applying fertilizers and water, waste is minimized, enhancing efficiency and sustainability. Additionally, digital marketplaces bridge the gap between farmers and consumers, ensuring fair pricing and reducing food waste. These advancements hold the potential to revitalize Nepal’s agricultural sector and bolster food security.

Tackling climate change

Nepal’s fragile ecosystems, from Himalayan glaciers to Terai forests, are acutely vulnerable to climate change. Smart technologies offer critical solutions, such as using remote sensing and GIS to monitor deforestation, glacial melt, and land use changes. AI-driven climate modeling provides valuable insights for proactive policymaking, while blockchain-enabled carbon trading creates opportunities to monetize forest conservation efforts. Together, these innovations can help Nepal mitigate climate impacts and safeguard its natural heritage.

Eco-tourism and cultural preservation

Tourism is a cornerstone of Nepal’s economy, but embracing sustainability is essential for its future. Smart technologies can transform eco-tourism by offering virtual tours, digital guides, and AI-powered apps to enhance visitor experiences while monitoring the impact on fragile ecosystems and heritage sites. These innovations ensure the preservation of Nepal’s natural and cultural treasures, securing their legacy for generations to come.

Challenges on path to smart sustainability

While the potential of smart technologies is immense, Nepal faces significant hurdles in their adoption:

Infrastructure deficits: Limited internet connectivity and electricity access in rural areas hinder the implementation of digital solutions.

Digital literacy: Many Nepalis are unfamiliar with advanced technologies, necessitating widespread digital education initiatives.

Policy gaps: Coherent policies integrating smart technologies into sustainability efforts are lacking.

Financial constraints: High initial costs for technology deployment can deter investments, particularly in underdeveloped regions.

Steps toward smarter, sustainable Nepal

To fully harness the potential of smart technologies, Nepal must take proactive and strategic steps. Expanding internet connectivity and renewable energy infrastructure, especially in rural areas, is crucial, alongside fostering public-private partnerships to share resources and expertise. Promoting digital literacy through educational programs targeted at youth and marginalized groups will ensure equitable access to these technologies. Integrated policies should incentivize green technology adoption and offer regulatory clarity for private-sector investment. Supporting local startups and innovators to develop affordable, context-specific solutions tailored to Nepal’s needs is equally vital. Finally, international collaboration with organizations and countries experienced in sustainable smart technologies can provide valuable insights and resources, enabling Nepal to leap forward on its path to a smarter, greener future.

Role of citizens in green transition

Smart technologies are essential for achieving sustainability, but they cannot succeed without active public participation. Citizens play a pivotal role in amplifying the impact of these technologies by adopting environmentally conscious habits and engaging in community-driven initiatives. Simple actions like using energy-efficient appliances, reducing waste, supporting eco-friendly products, and opting for sustainable practices such as composting and recycling can collectively make a substantial difference. Additionally, participating in tree-planting campaigns, clean-up drives, and local conservation efforts fosters a sense of shared responsibility and encourages positive change within communities.

Awareness campaigns and grassroots movements are equally vital in inspiring citizens to embrace sustainable lifestyles. Educational programs, social media outreach, and workshops can effectively spread knowledge about green practices and the importance of protecting the environment. These efforts empower individuals to make informed decisions and promote a culture of sustainability. Together, with the combined force of technology and citizen involvement, we can create a greener, more resilient future for generations to come.

Vision for Nepal’s sustainable future

The fusion of smart technologies and sustainable practices provides Nepal with a transformative opportunity to address its environmental challenges while driving economic growth. From advancing renewable energy to modernizing agriculture, tackling urban pollution, and safeguarding cultural heritage, the potential for progress is limitless.

Though the path to a smarter, greener Nepal may face hurdles, strategic investments, inclusive policies, and collective citizen participation can turn this vision into reality. By leveraging the harmony between technology and sustainability, Nepal has the potential to lead as an innovator in sustainable development on the global stage.

In a world rapidly transitioning toward sustainability, Nepal stands poised not only to keep up but to inspire others. With its unparalleled natural beauty, cultural richness, and untapped potential, Nepal’s future shines bright—and smart. By embracing these opportunities, we can empower tomorrow and build a sustainable legacy that will endure for generations.

As a young boy from Mahendranagar, Kanchanpur in Sudurpaschim province, Nepal, I never thought I would one day attend an international event like COP29. My journey has been filled with hard work, determination, and a desire to make a difference in addressing climate change, even from a local level.

Currently, I am an undergraduate student of Forestry at Agriculture and Forestry University, Hetauda, and I lead a youth network called Nepalese Youth for Climate Action (NYCA), Hetauda. Over the past three years, I have worked on several climate-related activities, including school campaigns, community awareness programs, plantation drives, cycle rallies, climate marches; hosted conferences on climate change; and led unique projects like trading plastic for plants. These actions were my way of contributing to climate action, but I always wondered what it would be like to join a global platform like COP.

A big moment in my journey was when I got the chance to be part of the organizing team for the Bagmati Province Youth Summit, 2081. This experience taught me the importance of planning and working smartly, which helped me grow both personally and professionally. My mentor, Nishchal Baniya, founder of Bagmati UNESCO Club, was a key part of this transformation. Under his guidance, I was offered the role of Vice President of Bagmati UNESCO Club, which gave me more opportunities to develop leadership and advocacy skills.

With his support and the help of the Youth Council in Action for Nation, I earned a badge to attend COP 29 held in Baku, Azerbaijan. But arranging the money for the trip was a big challenge. Coming from a middle-class family, it seemed nearly impossible to fund an international trip. Though my local and provincial governments gave me good wishes, they couldn’t provide financial help. In the end, my parents stood by me and encouraged me to go, even though it was a big expense for them.

Going to COP 29 alone was both exciting and nerve-wracking. The event was huge, and the busy atmosphere made me feel out of place at first. Luckily, I met my friends Aakriti Dotel, Parima Limbu, and other members of Nepalese Youth for Climate Action (NYCA) Kathmandu, which gave me some comfort. Our senior, Avishek Shrestha (Program Coordinator of DBI), guided us on what to do and helped us understand why we were there.

One of the things I noticed at COP 29 was the difference in opportunities. Maybe I don’t know the full picture, but it felt like people working at the grassroots level often don’t get access to these international platforms. On the other hand, people from urban areas like Kathmandu seem to have more chances to join such events.

This made me think about how important it is to create fair opportunities for everyone, no matter where they are from. Everyone who works for climate action deserves a chance to share their work, learn more, and connect with others.

Grassroots youth like me need to attend COP29 to bring local perspectives to global discussions, learn from experts, and build connections. This empowers us to return home and inspire our communities towards sustainable action. This creates a more equitable climate movement that truly reflects the diversity of those impacted by climate change and empowers all voices to be heard.

I was inspired by the youth from various countries. They were so passionate and focused on making real changes in the fight against climate change. The discussions, exhibitions, and meetings I attended gave me valuable ideas and lessons that I can now use in my own community.

Attending COP29 wasn’t just an event for me—it was more of an investment in my growth and learning. It has made me more committed to climate action and helped me see the bigger story of the global climate movement. I am now more determined to use my knowledge to help my community and push for equal opportunities for everyone in this field.

My experience at COP29 has taught me that impactful climate advocacy doesn't depend solely on location or resources. It's about unwavering self-belief, staying committed to your environmental goals, and seeking guidance from experienced mentors. I hope my journey inspires other young people to champion climate action, regardless of their background. By embracing local solutions and connecting with global movements, we can all contribute to a more sustainable future.

Abhishek Chand

Undergrad student

Agriculture and Forestry University, Hetauda

In Nepal, the media plays a pivotal role in shaping society’s values, yet it often falls into the trap of limiting women to outdated, restrictive stereotypes. From TV shows to advertisements, women are frequently shown in narrow roles—either as devoted mothers, obedient daughters-in-law, or passive figures whose worth is defined by their appearance. These portrayals not only misrepresent the diverse reality of women’s lives but also reinforce the harmful idea that women’s place is limited to the home or that they are secondary to men.

These stereotypes have a profound impact. In a country where women are proving their mettle every day in education, business, and leadership, the media still often portrays them as silent supporters or objects of desire. This does a disservice to women who are challenging norms, pushing boundaries, and contributing to society in meaningful ways. It also sends a dangerous message to young girls, telling them that their value is tied only to their looks or their roles as caregivers, not their abilities or ambitions.

The problem isn’t just about what’s shown—it’s about what’s not shown. Women are rarely depicted as leaders in business, politics, or innovation. Their success stories are buried, while the same tired clichés are recycled in the media. When women are consistently shown as weak or dependent, it’s no wonder that they continue to face resistance in real-life leadership positions.

It’s time for change. The media needs to reflect the full spectrum of women’s lives—women as professionals, as leaders, as entrepreneurs, and as changemakers. It needs to portray women as capable, strong, and in control of their own destinies. This requires moving away from outdated narratives that restrict women’s potential and embracing stories that celebrate women’s contributions to society, no matter their role.

As consumers, we must hold the media accountable. By supporting content that portrays women as complex and multifaceted individuals, we send a message that the media needs to evolve. Women are breaking barriers every day, and it’s time for the media to reflect that progress, not hinder it.

The time has come to dismantle the stereotypes that hold women back. The media can be a powerful tool for change, but only if it chooses to portray women as the leaders, innovators, and visionaries they truly are.

Parusha Khadka

Undergrad student

St Xavier’s College, Maitighar