Online safety and privacy in social media
The internet has become an integral part of daily life, connecting people across the globe and offering a wealth of opportunities. Online security and harassment have grown, especially with the rise of social media use. As digital spaces continue to evolve, it’s important to consider how safe we truly feel while using these platforms. ApEx spoke to three female youths to reflect on their experiences and the steps they take to safeguard themselves.
Samira Kiju, 18
I generally feel safe using the internet, but at times, I also feel uneasy. While I haven’t personally experienced any threats, I’ve heard about others facing such issues. To protect myself, I always lock my profiles and avoid sharing personal information as much as possible, posting only a few pictures. I also refrain from sharing my location on social media. I don’t believe that the authorities provide enough protection, as many people face online harassment daily without receiving the support or security they need. This lack of protection puts many people in danger. When it comes to sharing personal details and photos, I only do so with close friends and family, and I keep it to a minimum. I’m not comfortable sharing too much online because photos can easily be misused.
Anzing Tamang, 20
I generally feel safe while using social media, as I haven’t experienced any significant threats personally. However, I take extra precautions to ensure my online security, such as using complex passwords that are difficult to guess. I believe it’s important not to log into others’ devices or share passwords. I also don’t believe enough protection is taken to prevent online threats or exploitation. While I’m comfortable sharing photos on social media, I avoid sharing personal details, as these platforms are not secure enough for that kind of information. It’s essential to be cautious and use social media carefully.
Asmita Shrestha, 21
I’ve heard of many cases of online harassment, but I haven’t personally experienced it. I use social media mainly for entertainment, like watching and sharing reels, but I avoid posting personal photos, sharing details, or giving out my passwords because it doesn’t feel safe. In my opinion, full safety is not yet guaranteed in Nepal when it comes to social media.
Oncologist’s views on cancer treatment in Nepal
World Cancer Day was observed on Feb 4 and ApEx interviewed three esteemed doctors specializing in cancer treatment to gain a deeper understanding of the fight against this disease. They shared their insights on cancer prevention, treatment advancements, and the misconception in Nepal. Their expertise sheds light on the evolving landscape of cancer care and the critical steps we can take to reduce cancer risk and improve outcomes.
Dr Anu Bajracharya, Sr consultant gynaecologist
Many people have the misconception that cancer will spread after biopsy and that cancer cannot be cured in Nepal. A few women have denied treatment once they find out that they have cancer. Recent advancements in research and innovation have significantly enhanced the detection and treatment of gynecological cancer. About 99.7 percent of cervical cancer cases are caused by persistent genital high risk oncogenic Human Papillomavirus (HPV). Lifestyle changes can help reduce the risk of cancer. Our government has recently started providing free HPV vaccination to girls upto 15 years old which is the milestone for preventing cervical cancer. They need to subsidize cancer treatment, reduce the cost of chemotherapy and increase funding and insurance schemes. Treatment centers need to be established not only in urban areas but also in rural areas. Mental health support is also crucial for cancer patients as the emotional and psychological toll of cancer diagnosis can be overwhelming and treatment often brings physical, mental and financial stress.
Dr Bijesh Raj Ghimire, Sr consultant medical oncologist
One of the most common misconceptions people have about cancer is the belief that there is no cure and that recovery is impossible. In Nepal, a lot of people aren’t even aware that cancer can be treated in the country. There are trust issues and a lack of knowledge that contribute to this misunderstanding. The good news, however, is that ongoing research is leading to new discoveries and interventions for treating cancer. Advances in surgery and medical treatments are offering hope, chemotherapy, too, has evolved, and various therapy options are now available.
Prevention is crucial, and there are two main factors that we can control: tobacco use and maintaining a healthy lifestyle. Additionally, regular screenings and health checks can help catch potential issues early on, increasing the chances of successful treatment. A world free of tobacco would significantly reduce cancer rates—if tobacco use were eliminated, many cancers could be prevented altogether. I think the government must look into expanding insurance options for patients to help alleviate the financial burden of cancer treatment. The government should also work to expand cancer care in Nepal by building new hospitals and medical centers, and ensuring that doctors specializing in cancer care are available in medical colleges.
Dr Sudip Shrestha, Sr consultant medical oncologist
In Nepal, there’s a lack of awareness about early cancer detection and treatment. Many people believe they must seek care abroad. Social media influencers often promote herbal remedies as cures, misleading people and potentially causing harm. This dangerous trend is growing, diverting attention from effective, proven treatments. Many people also think a biopsy is something that worsens or spreads cancer and is dangerous. Many studies are being conducted worldwide on cancer treatment, and whenever new methods or breakthroughs emerge, Nepal adopts them and achieves success in implementing them.
Changing our lifestyle can reduce cancer risk by upto 50 percent. This includes cutting back on processed foods, red meats, and trendy cooking methods like roasting or barbecuing. Regular exercise, healthy eating, good environment and getting vaccinated on time also play a key role. The government’s initiative to provide financial support for cancer patients, with a focus on insurance, is good. However, if they could extend awareness campaigns and treatment options to every district and village in Nepal, it would be a significant step in reducing the number of cancer cases and improving early detection and care.
Finding nurture in nature
“Today we suffer from the success of having “conquered” nature,” says Ashim Sharma, a mental health counselor who specializes in trauma, somatic experiencing, and drug rehabilitation. He
reflects on the increasing disconnection between humans and nature and its direct impact on our mental well-being which can be traced back to a biological/evolutionary level.
Research has shown that exposure to nature reduces stress by activating the parasympathetic nervous system because of people’s innate connection to nature. In other words, we move from a fight-flight response (which alerts us to danger) to a rest-digest response (which decreases our heart rate, blood pressure, and stress levels).
Spending time in nature also impacts our thoughts and emotions and creates the feeling we get when we take a walk around the neighborhood “to clear our head”. This was supported by a functional neuroimaging study that found decreased blood flow in the prefrontal cortex (the part of the brain responsible for complex thought) which correlated with decreased “rumination” (repetitive thinking or dwelling on negative feelings) after a 90-minute nature walk compared with an urban area walk.
When it comes to the relationship between nature and mental health, the concept of nature exposure has been prioritized as seen in the studies mentioned above. However, the concept of “nature connectedness” has surfaced in research in recent years. Nature connectedness is a psychological construct that measures individuals’ subjective sense of connection to nature and has been found to be stronger than nature exposure in predicting mental well-being. It has been found to influence the relationship between mental health and natural exposure itself.
This means we can not only reap the benefits by pausing to experience nature with our senses but also by reflecting and remembering the experiences through our preferred medium of expression whether it be poetry or painting. And through it feeling an increasing connection to nature.
This essence of nature connectedness is reflected through initiatives such as PsychHike by My Quest Foundation, where participants are led by a counselor/psychologist for a short hike. Throughout their journey, they receive basic psychoeducation while being simultaneously encouraged to connect with various natural elements.
Anjal Bhatta, a counseling psychologist/trainer who has been serving as the lead coach for PsychHike since 2013, shares his experience “During the hike, with each step there is movement, and with it is an opportunity to connect.” He asserts that the natural elements act as support for people to express and reflect on themselves, something your conventional workshop that is limited to four walls might not be able to provide you with.”
To those used to the conventional approach, the hike can be quite challenging, however he reports feeling quite rewarded after seeing them overcome it.
The countless benefits of nature-based experiences have been explored through research in environmental psychology, which has revealed that such experiences have a positive impact on attention, mood, self-regulation, and stress. It is also seen to increase generosity, cooperation, and our sense of social connection.
Bidhan Parajuli, a sound healer and counseling psychologist who has been an active participant/ assistant coach during PsychHike from My Quest Foundation expresses feeling healing on a spiritual level, the feeling of being one with nature while also being able to reflect on personal development “I feel like my thinking and feeling patterns change every time I go.”
Small things such as spending time at community parks, pausing to notice the small things in nature such as adding plants to indoor spaces, paying attention to our five senses, or even watching videos of nature if we are unable to go outside.
Neha Adhikari, a yoga instructor, and psychosocial counselor, shares about how the balance of five elements, air, water, space, earth, and fire are directly related to our mental well-being and how we can access them through simple daily acts such as going to our rooftops and practicing mindfulness about the sun/moon and the air and the fact that a simple shower can help balance our need for water element.
“I go to my terrace to relieve my headache after a long way of working indoors. I feel the air, space around me, sunlight if it is daytime or moonlight if it is night.”
As with other health-related activities, it is important to schedule time for this. The deep biological, psychological, and spiritual benefits of exploring our connection with nature can profoundly impact our overall well-being. It might be challenging to prioritize something so quietly existing around us, especially considering the vast amount of information fighting for our attention all throughout the day whether it be at work or at rest. However, it can be as easy as setting out for a few minutes to notice the trees or birds on your way to work or limiting your screen time during rest to go outside and notice the air and space around us sipping our favorite hot beverage. And soon we might start noticing the impact on our attention, mood, and stress levels.
Train your brain
As we age, our brain function declines. This is one of the reasons why old people aren’t as sharp as young ones. But it’s not something that is inevitable. With the right approach, you can train your brain to function at its best throughout your life. Your brain has the capacity to learn and grow even as you age, but you have to take care of it. Studies have shown that those who keep learning new skills or taking up challenging tasks have better cognition and don’t suffer from memory lapses as they age. But the earlier you start, the better. Here are some things you can consider if you want to boost memory, focus, and concentration.
Build your vocabulary
A good vocabulary is always a plus point. You will appear smarter and be more confident. But it also has another benefit that you don’t want to miss out on. Learning new words can be a stimulating brain game. Research shows that main areas of the brain are involved in tasks that involve vocabulary, particularly those that are important for visual and auditory processing. To start with, learn a new word or two every day and try to use those words in your conversations for the next few days. You can also make a list of words as you learn them—maintain a separate document or notebook for it—and come back to it to quiz yourself as your vocabulary expands.
Solve the Rubik’s cube
Most of us have this fun thing at home but not all of us can actually solve it. Learning to solve the Rubik’s cube can be highly stimulating and it’s a skill that will make you feel smarter while working your brain muscles. There are many YouTube tutorials that can teach you how to try and solve the cube but each is different and you will really have to work your brain muscles. It will take time for you to learn this skill and you will also need to practice it to master it. The good thing is you can carry a Rubilk’s cube with you and practice whenever you have some time. Once you know how to solve it, you can challenge yourself to finish it within five minutes or less.
Do a jigsaw puzzle
Jigsaw puzzles are fun. It’s also a great way to exercise your brain muscles. These days, you not only get a 100 piece puzzle like you used to earlier but there are many 500 or a 1000 piece puzzles in the market as well so there is really no limit to just how intensive and immersive doing a jigsaw can be. Looking at different pieces and trying to figure out where they fit in the larger picture recruits multiple cognitive abilities. It can also be a meditative practice, calming and nurturing your brain. This is also a fun activity to do with family or friends. We suggest you start with a simple one consisting of 100 or less pieces and then try more complex ones. You can also create your own puzzles by printing a photo or picture you really like and cutting that into little pieces.
Learn a new language
Multiple studies have shown the overwhelming benefits of being able to speak in two or more languages. It’s believed to delay the onset of age related mental decline while also improving memory, creativity, and visual-spatial skills. Learning and using multiple languages in your day to day life is shown to be good for your cognitive reserve, which is your brain’s ability to compensate for damage caused by injury or diseases. It also strengthens neural connections, thus facilitating learning and information retention. If you don’t want to join a physical class, there are many online courses available as well. Alternatively, language learning apps or YouTube tutorials can be great tools if you are undecided about which language to learn.
Listen to or play music
Studies have shown that music has powerful effects on the brain. From stress reduction to sleep quality improvement, music has far reaching impacts. Music can improve memory and concentration by stimulating brain areas involved in learning and information recall. Music is structural and mathematical with one note connecting to the next. You might not be aware of it but your brain actually does a lot of work to make sense of it. Experts suggest listening to different kinds of music to reap its myriad benefits. Often, we listen to the same kind of music as we did when we were in our teens but unfamiliar music forces our brain to restructure itself.
Do things differently
We are creatures of habit and our days follow more or less the same pattern. While routine and discipline are essential for a good life, doing the same thing over and over again can limit mental growth. Try tweaking things up by changing your morning routine, taking a different route to work, or changing the kind of content you watch on the internet. If you are used to doing a certain thing in a particular way, see if you can do it some other way. The idea is not to be stuck in a rut. Your brain will benefit from simple changes and experts say that you will be surprised by how change can promote critical and creative thinking as well.
