The art of self-care
We exist in relation to others—as sons, husbands, brothers, daughters, wives, and sisters. We work to take care of our families. Our days are shaped by what our family life demands from us. In this hustle and bustle, looking after our own well-being often takes a backseat. This leads to burnout and has many other repercussions in the long run.
Self-care shouldn’t be an option. It should be a conscious act that is non-negotiable. Taking care of yourself and your mental health will make you better able to take care of others as a happier person is always able to be kind and give more.
So make no excuses and take out some time to indulge in some pampering. There are many little things that you can do to feel better physically and mentally. Here we bring to you some random acts of self-care that are simple and easy to follow even when you are hard pressed on time.
Spend time in nature
Studies have shown that early morning sun exposure not only sets your body’s biological clock but also keeps your vitamin D levels in check and boosts mood. Make sure you get your morning dose of sunlight as soon as you wake up. Go for a short walk or read the morning papers in the garden while soaking up the sun. If your mornings are rushed, try getting up 15 minutes earlier. Alternatively, try to spend some time outdoors whenever you can. It could be an evening stroll with your mother, a short hike with your friends during the weekend, or some gardening activity by yourself. Nature has calming effects and can soothe a tired mind while giving you some time to reflect on things as well.
Go on a solo date
We’re always surrounded by people, whether it be at work or at home. Rarely do we get the chance to be by ourselves. Most of us have become so habituated of being with people that we think we won’t enjoy our own company, but you’d be surprised. Spending time alone can be a wonderful way to reconnect with yourself and figure out just what you want. Try going on a solo date. It could be to get a cup of coffee at your favorite coffee shop, or for brunch, or just a stroll around the mall by yourself. Aim to spend at least a couple of hours. This time by yourself can be extremely relaxing and recharging. It’s necessary to spend time by yourself to cut out all the noise around you and give yourself the space and the luxury to think. You might think of new ideas and come up with innovative solutions to problems by being alone and allowing your mind to wander.
Indulge in a spa session
A nice, healing spa session is just what your body and mind need after a long work week. This is a great couples’ activity as well. Book a spa session for you and your partner. There are many spas in town that offer different packages to suit your needs. You can choose from a wide range of services that include specialized Ayurvedic massages to deep tissue treatments. You can also choose to make it a whole day affair by coupling a salon session along with a massage hour. Get a manicure, pedicure, and a hair treatment along with the massage. Trust us, you will feel like a new person after an invigorating therapy session. If you can’t manage a weekly spa session because of your hectic schedule, try to book yourself one at least once every two weeks.
Buy yourself something nice
We generally buy things that we need or those that serve a practical purpose. But when was the last time you bought something that made you happy? For instance, a bunch of flowers, a pretty scarf, or a lavender scented candle. Little things can bring joy but we often fail to see it, considering them to be a waste of money. A really great self-care ritual is to buy yourself something nice every once in a while. It doesn’t have to serve a practical purpose, and can be something as silly as a Disney character keychain. The point is it has to bring a smile to your face. We recommend browsing through the farmer’s markets as there are usually many stalls that sell cute items ranging from jewelry and art to decor and crafts. Practice giving gifts to yourself and not just to others. It can change the way you feel about yourself.
Change things up
While a routine life is great for discipline, it can also bore you in the long run. So consider changing things up every once in a while. Take a midweek break and have a leisurely lunch with your friends. Plan an impromptu date with your partner. Try a new cuisine instead of ordering in from your regular restaurant. Self-care can come in the form of little acts of love that you extend to yourself. Changing your routine and doing little things that make you happy is one of the easiest ways of showing love to yourself. A simple change can make a whole lot of difference in elevating your mood and making you feel better about yourself.
How to protect your email account?
The security of your email account is non-negotiable. Whether with Gmail or another provider, your email is so much more than just an inbox for messages to land. It’s a focal point that connects you to a sea of web-based services and contains a vast treasure of private and professional information. Think about it: you likely needed an email address in order to download apps from the App Store, Google Play Store, or Microsoft Store onto your devices. Apart from that initial access, email today has become the backbone of business communication, enabling seamless discussions, exchange of useful attachments, and storage of useful records of conversations.
Indeed, email addresses are a necessity for nearly all those who are browsing the net. General usage makes your email account the hijacker and hacker’s first choice, thereby emphasizing the urgent need to load robust security tools. The fate of an exploited account is grim, as attested to by the scary fact:
Think of a burglar stealing not only your house keys but also the key to every safe and lockbox in your possession. This is the harsh reality of a hacked email account. Hackers who get unauthorized access can usually:
Access saved passwords: Saving passwords for various sites and services in one’s email account or related browser settings is a very common practice. A hacker who gets access to your email can easily locate this gold mine of credentials and gain access to your banking, shopping, and other related sensitive accounts.
Take over social media profiles: Your email address is likely your go-to recovery method for your social media accounts. If a hacker controls your email account, you'll be able to reset your Facebook, Instagram, and Twitter account passwords, leaving yourself locked out, and, as a potential malicious purpose, they might wind up using your accounts for evil deeds.
Keeping your email account secure basics
Enabling 2-factor authentication
Activating Two-Factor Authentication adds a priceless extra layer of security beyond just your password. When you log in, you’ll be prompted to enter not only your password but also a unique security code. This will most often be generated by an authenticator app on your cell phone or sent via text message. Even in the highly unlikely event that one of those ‘hacking pro’s’ gets through to steal your password, they won’t have any access to your account if they don’t possess this time-limited, backup code. In effect, two gates on your front door—a whole lot less likely for thieves to break in!
Strong, unique passwords
While 2FA is important, your good password remains your first defense. Do not use easily accessible information like your name, birthdate, pet name, or common words. Incorporate passwords that are:
Long: The larger the number of characters, the harder it is to crack. Use at least 12 characters, but the better.
Complex: Alternate the use of upper and lower case letters, numbers, and special characters (!@#$%^&).
Unique: Do not ever use the same password for multiple online accounts. If one of them is compromised, the others will be safe. Utilize a password manager to safely store and generate strong, unique passwords for all your accounts.
Being vigilant about phishing attempts
Cybercriminals also try to trick you into giving your login details or other data with fake emails known as phishing. Such emails typically appear to be from legitimate organizations like banks, social media organizations, or even your email service provider. Be careful of:
Suspicious emails: Especially those that ask for personal information, passwords, or financial details.
Poor grammar and spellings: Legitimate companies have proper communications.
Fishy links: Don’t click on a link until you roll your mouse over it to see the actual web address. If the link looks strange or has nothing to do with the person who sent it, don't click.
Desperate requests: Phishing email induces a sense of urgency to get you to do something without thinking.
Keeping your recovery information up-to-date
Email services have recovery options in case you forget your password or your account is hacked. Your recovery email address and phone number must be current and accessible. This is crucial for the retrieval of your account if required.
Monitoring account activity and associated devices
Most email services allow you to review recent activity on your account, including locations logged in from and devices used to log in to your account. Review this information regularly. If you see anything unusual or unfamiliar devices, respond right away to lock down your account and change your password.
Being safe on public wi-fi
Public Wi-Fi networks are not as secure as your home or office network. Don’t log in to sensitive accounts, such as your email, when on public Wi-Fi. If you need to, think about using a Virtual Private Network (VPN) to encrypt your online traffic.
Keeping your devices and software updated
Software updates often include security patches that fix known weaknesses. Ensure your operating system, web browser, and any security tools you use are current at all times.
By performing these straightforward but fundamental security measures, you can efficiently prevent your email account from being broken into and keep your valuable online life safe. Keep in mind that caution and good security manners are your most effective defense against the constantly changing landscape of cyber threats. Don’t let your digital existence be on the line—get these simple measures done today and secure your email and, in turn, your online world.
The price of care
The International Nurses Day is celebrated on May 12 every year to mark nurse’s contribution to society. In Nepal, we often get to hear that nurses aren’t paid well and are thus generally vying to go abroad. ApEx spoke to three nurses to find out where they think the problem lies and what can be done to secure their future in their own country.
Rachana Suwal, 35
In Nepal, nurses face numerous struggles, including low salaries, long working hours, inadequate benefits, and limited career growth opportunities. The challenges are even worse in public hospitals, where understaffing forces nurses to work long shifts without proper compensation. Most nurses in Nepal are underpaid.There is no proper overtime pay and many hospitals don’t follow labor laws regarding overtime, leave, and bonuses. Countries like the USA, UK, Australia, and Gulf nations offer five to ten times higher salaries than Nepal. There, nurses get better facilities, structured shifts, and professional growth opportunities too. Nepal lacks specialization opportunities, while foreign countries provide advanced training and promotions. Nepal must value nurses as essential healthcare pillars. Better pay, working conditions, and career opportunities can stop the brain drain and strengthen Nepal’s healthcare system. Otherwise, the exodus of skilled nurses will continue, harming the nation’s medical services.
Rabina Kawan, 35
Nurses in Nepal face several struggles in their profession, including issues of payment, understaffing, and an imbalanced patient-to-staff ratio, leading to shift duty challenges and excessive workload. Many are forced to work long hours, especially during night shifts, in unsafe environments. Despite holding bachelor’s degrees in nursing, many nurses are undervalued and underpaid, often treated as volunteers or dominated by other professionals in healthcare settings. Inappropriate job placements that don’t match their qualifications or experience further demotivate them. To address these issues, the government must develop and implement better policies that include fair salary scales, job security, paid benefits, and opportunities for professional growth. Eliminating unpaid volunteer roles, ensuring appropriate staffing, and involving nurses in policy-making and leadership decisions are essential. Creating a positive image of the nursing profession through recognition, appropriate appraisal, and specialization opportunities in areas like ICU, OT, and cardiology can help retain talent. Celebrating nursing contributions and ensuring dignity and respect for their work are key to uplifting the profession in Nepal.
Jamuna Kafle, 38
I have been working in this field for 12 years and I believe I have been doing great at my institution. Many nurses at different hospitals complain about low salaries though they work hard, oftentimes clocking in long hours. Nursing is a job that isn’t valued properly by people and patients too, with most just looking to point out our mistakes. It’s the same everywhere and that can be disheartening. Students pay a lot to study nursing but in the end they don’t get good jobs and are forced to go abroad for better opportunities. I think the government rules on salary structure and working hours also need to be implemented in the private sector. Most private hospitals pay nurses very little and it’s not enough for them to look after their families. I believe low salary is one of the main reasons why nurses choose to go abroad.
Lumbini: A lovely and living cultural heritage
Lumbini is a serene and sacred land in Nepal where Buddha, the Light of Asia, was born. Also known as the Enlightened One, Buddha was formerly Prince Siddhartha Gautam of the Shakya clan. He later became known as Shakyamuni and ultimately, the Buddha. Born approximately 2,700 years ago, Siddhartha Gautam’s birthplace has since been revered as a holy site for Buddhists across the world.
Located in the Rupandehi district of southern Nepal’s Tarai plains, Lumbini is a vital Buddhist pilgrimage site. According to tradition, Queen Mayadevi gave birth to Siddhartha Gautam here in 563 BCE.
Rishikesh Shah writes: “To the east of Kosala, there was in ancient times a republic of the Sakyas known as Kapilvastu. The republic was situated between the Gandaki and Rapti rivers. The Sakyas were Kshatriyas of the Ikshvaku clan, who had established their own republic after severing ties with the kingdom of Kosala. Their land extended northwards to the Himalayan ranges and southwards to a grove of sal trees called Lumbini. It was in this grove that Buddha, the founder of the Buddhist religion, was born. Lumbini is now called Rupandehi.”
Born into royalty, Siddhartha Gautam was the son of King Suddhodhan and Queen Mayadevi. He enjoyed a life of luxury and comfort. However, upon venturing beyond the palace walls, he was deeply moved by sights of suffering—a beggar, a cripple, a corpse, and a holy man. This encounter awakened in him a desire to discover the root cause of human suffering and find a path to liberation. Renouncing his royal life, he left behind his wife, Yashodhara, and son, Rahul, shedding all royal attachments to live as a wandering ascetic.
Through intense meditation and austerity, Siddhartha ultimately attained enlightenment under a Bodhi tree in Bodh Gaya on a full moon night. He experienced direct realization of Nirvana at the age of 35 and dedicated the rest of his life to preaching love, compassion, and the path to liberation until his death at 84.
The teachings of Buddha are centered on the Four Noble Truths. First, life is inherently filled with suffering. Second, the root cause of this suffering is ignorance. Third, it is possible to eliminate ignorance, and therefore suffering. Finally, the way to eliminate ignorance is through the Noble Eightfold Path. This path consists of Right Understanding, Right Aspiration, Right Speech, Right Conduct, Right Livelihood, Right Effort, Right Mindfulness, and Right Concentration. Additionally, Buddha organized his teachings under three core principles: Prajna (intellectual wisdom), Shila (moral discipline), and Samadhi (spiritual practice). These three correspond closely to the Hindu concepts of Jnana (knowledge), Karma (action), and Bhakti (devotion).
Historical and cultural significance
Emperor Ashoka of India became a devoted follower of Buddha after the devastating Kalinga war. In 250 BCE, he visited Lumbini and erected a commemorative pillar bearing inscriptions about Buddha’s birth. The inscription reads:
“King Priyadarshi, beloved of the gods, having been anointed twenty years, came in person and worshipped here, saying, ‘Here the Blessed One was born.’ King Priyadarshi exempted the village of Lumbini from taxes and bestowed wealth upon it.”
Ashoka also sent missionaries, including his son Mahendra and daughter Sanghamitra, to spread Buddhism to regions such as Sri Lanka. The site includes a sacred pond, Puskarni, where Queen Mayadevi is said to have bathed before giving birth and also washed the newborn Buddha.
Lumbini is now recognized as a UNESCO World Heritage Site and is being developed under the Master Plan by the Lumbini Development Trust. The area includes monasteries, stupas, meditation centers, and temples built by countries like Japan, China, Thailand, Myanmar, Vietnam, Sri Lanka, France, and Germany. Even Muslim-majority Bangladesh has announced plans to build a guesthouse for pilgrims, as noted by Ambassador Mashfee Binte Shams.
Revival and rediscovery
Lumbini had fallen into obscurity until its rediscovery in 1895 by General Khadga Samsher JB Rana and German archaeologist Alois Anton Fuhrer. Perceval Landon writes: “On 1 Dec 1895, close to the General’s camp, the great Ashokan monolith was discovered in a thicket above the surrounding fields. The site was known by the name Rummindee—a local adaptation of Lumbini.”
Chinese pilgrim records had previously described the site, including the shrine, pond, and pillar. Despite early restrictions on access, Fuhrer glimpsed a sculpture of Mayadevi inside the shrine. The art of sculpture thrived here long before the Gupta period, as evidenced by stone and terracotta statues found during excavations.
Modern-day Lumbini and its challenges
Lumbini has received increased global attention since UN Secretary-General U Thant’s visit in 1970. However, as noted by British scholar David Seddon during his 2014 visit, the site remains in a neglected state. He observed that the Ashokan pillar is submerged in an overgrown pond surrounded by broken railings and rubbish, calling for “loving care” to preserve the heritage.
Environmental degradation is another serious concern. According to Ram Charitra Sah, Director of the Center for Public Health and Environmental Development, the proliferation of factories in the region is threatening the ecological sanctity of this sacred land.
Veteran journalist Kanak Mani Dixit has highlighted how despite Lumbini’s prominence, other archaeological treasures like Simraungadh have been neglected. He remarks that while Lumbini has become a central site in the Tarai, Buddhism remains somewhat distant from the region’s current cultural landscape.
Modern scholarship has yet to satisfactorily determine the exact date of the Buddha's Nirvana (death). Nevertheless, India and the world recently celebrated the 2,500th Nirvana Day of the Buddha based on the widely accepted timeline: his birth in 624 BC, enlightenment (Sambodhi) in 589 BC, and Parinirvana in 544 BC.
A survey conducted by Giovanni Verardi identified 136 archaeological sites of varying sizes in Kapilvastu district, with approximately another hundred sites in Rupandehi. Together, these form an extensive landscape that still requires detailed archaeological study. This abundance of sites highlights the need to shift our approach from conserving individual locations to understanding Greater Lumbini as a vast cultural landscape. Planning for Greater Lumbini must be grounded in the establishment of management frameworks that address cultural heritage, environmental sustainability, and socio-economic development.
A declaration made during the 20th General Conference of the World Fellowship of Buddhists in Sydney, Australia, endorsed Nepal’s proposal to recognize, declare, and develop Lumbini as the fountain of world peace and the holiest pilgrimage site for Buddhists. The declaration further urged that the three historical sites—Kapilvastu, Ramagrama, and Devadaha—be similarly developed and studied, alongside continued excavation, conservation, and research efforts. It also emphasized the need for a feasibility study on establishing an International Buddhist University in Lumbini and recommended identifying a suitable institution to serve as an associate center of the World Buddhist University in Thailand.
Delegates also called on the Government of Nepal to make the Lumbini Development Trust (LDT) a permanent and autonomous body and urged the United Nations to review the UN Lumbini Development Committee.
Tourism expert Kai Weise has stressed that tourism management in the region must consider the impact of the new airport, the rising number of visitors (both local and international), and the infrastructure and services needed to support them. He also emphasized the importance of protecting the environmental context of Greater Lumbini, including flood management, pollution control (from industry and other sources), and the preservation of significant landscapes through land use regulations. Opportunities for regional development, he noted, should focus on tourism as well as local livelihoods based on agriculture, handicrafts, and other sustainable services, including appropriate housing.
As the great scientist Albert Einstein once said, “If there is any religion that would cope with modern scientific needs, it would be Buddhism.” Similarly, notable figures such as Hollywood actor Richard Gere, Burmese political leader Aung San Suu Kyi, and world-renowned golfer Tiger Woods have all expressed admiration for the principles of Buddhism.
