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I’m 25 years old and have just completed my bachelor’s degree. I’m currently looking for a job. I realize acquiring additional skills could have made my job search easier and quicker. My parents compare me with other people’s children and that is affecting my mental health. Despite putting in my best effort and working on self-improvement, the pressure from my family members overwhelms me. Due to budget constraints, I can’t spend quality time with friends, who mostly come from more financially privileged backgrounds. I find it challenging to understand why achieving goals is so difficult for someone like me who comes from a modest background.

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health

Firstly, Congratulations on completing your bachelor’s degree. It’s important to acknowledge your hard work and dedication, even when it gets challenging. 

Navigating family expectations is a common experience. It often leads to delays in career and personality development. It’s important to remember that everybody’s journey is unique and minimize comparison with others. Having an honest chat with your family is crucial. Let them know how their behavior is affecting you, creating a space for understanding and support. This step can contribute to fostering a healthier environment for personal and professional growth. 

Social comparison sometimes leads to social isolation, particularly when comparing oneself to individuals from financially stable backgrounds. Instead of prioritizing the number of friends, it is more beneficial to focus on building connections based on shared values and interests. True friendships come from sharing experiences and understanding each other, not from comparing financial stability. Instead of comparing yourself to others, consider comparing your current self with your past self.

You are worthy enough, you have to start believing in yourself. Achieving goals is a subjective matter, and your family background might not be the only reason why you are unable to achieve them. Other barriers might be at play. Your effort and progress are commendable, so it’s important to recognize and celebrate your small accomplishments as well.

If it’s challenging to achieve your goal, you can break down the goal into smaller, more manageable steps, making it easier to achieve them gradually. There are low-cost opportunities for skill development, such as online courses, workshops, and networking events.

If you are working on those aspects and find that life is still challenging, consider seeking support. Seeking support involves having open conversations with your family members, and discussing feelings and emotions. If you feel overwhelmed, helpless, or like nobody understands you, it might be a good idea to visit a mental health professional. They can provide valuable coping strategies, a safe space for self-reflection, and assistance in exploring emotions.

While dealing with substance abuse, I often ponder over how seeking support for my mental health can contribute to understanding and addressing the roots of my addictive behavior. If I seek help from professionals, will I find a treatment plan tailored to my needs and help me in my struggles with addiction?

Answered by Rishav Koirala, researcher and psychiatrist

Collaborating with healthcare professionals becomes a cornerstone in tailoring a comprehensive treatment plan that extends beyond immediate challenges, delving into the deeper, underlying factors influencing struggles and helping the sufferer through the long journey of abstinence and instances of relapses. This collaborative effort involves a detailed methodology encompassing a comprehensive assessment, identification of triggers, exploration of any co-existing mental health issues, and prevention of relapse. 

In addiction, the pursuit of pleasure frequently becomes a driving force, leading to a quest for understanding the reasons behind substance reliance. Acknowledging resulting harmful behaviors and health issues requires a multifaceted approach. Utilizing established psychotherapy techniques such as Cognitive Behavioral Therapy (CBT) and mindfulness is pivotal in reshaping the connection between pleasure and substance use. 

The whole medical treatment process can be divided into two phases. The first phase of detoxification addresses the symptoms of withdrawal such as sleep disturbances, anxiety, physical pain, and related issues. The second phase is relapse prevention. The use of medications helps in the prevention of relapses as well as halts a person’s further deterioration when s/he relapses.

The adoption of a two-phase treatment approach, starting with stabilization and transitioning to maintenance, ensures a thorough strategy addressing both immediate challenges and the deeper roots of addictive behaviors. A huge percentage of people dealing with addiction also have mental health issues both due to the direct effect of the psychoactive substance and due to the life they are living due to addiction. These issues cause problems when one wants to come out of addiction.

Without addressing mental health issues, coming out of addiction is difficult. Mental health professionals help in this regard too.This holistic methodology involves ongoing follow-up and a steadfast commitment to preventing relapse, fostering collaboration between individuals and healthcare professionals throughout the journey of recovery.

The next step is involving and educating family members in the recovery process. Open communication becomes essential, allowing for honest discussions about the challenges and goals of the individual struggling with addiction. Mental health professionals address addiction as a psychosocial issue and address this component with equal importance.

Addressing harmful behavior and illness requires a meticulous examination of the consequences of addictive behavior on physical and mental health. Implementing harm reduction strategies becomes a crucial aspect of mitigating negative impacts during the recovery process. This approach, which goes beyond a focus solely on abstinence, includes education on safer use practices and the provision of resources to promote healthier behaviors.

I’m a 15-year-old girl and I must admit that I’m very lazy. I put things off till the last minute and sometimes don’t even do important tasks. This makes me look bad at school and people don’t trust me when I say I will do something. I want to change but I have no motivation whatsoever. I just want to sleep or watch TV all the time. Please help.

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health 

In the journey of cultivating a positive mindset, it’s vital to integrate practices that foster self-compassion and understanding. When reflecting on your emotions, practice self-compassion by acknowledging that facing challenges is a universal part of life; it’s entirely okay to experience them. This approach helps create a space for acceptance and growth, recognizing that emotions, including those tied to demotivation, are natural aspects of the human experience.

As you move forward and seek healing through the process, extend the same kindness to yourself that you would offer to a friend facing similar challenges. Celebrate your strengths and acknowledge the progress you make, emphasizing the positive steps you take on your journey. This self-celebration contributes to building a nurturing environment, fostering resilience and self-love.

When exploring the causes of demotivation, maintain a gentle curiosity. Adopting this approach allows you to understand the factors at play without engaging in self-blame. By focusing on understanding rather than judgment, you pave the way for a constructive analysis that can lead to effective solutions.

Crafting a daily routine is an additional facet of fostering a positive mindset. In your routine, incorporate self-care activities such as mindfulness, exercise, or engaging in hobbies you enjoy. Prioritize your mental and emotional well-being, recognizing that a balanced routine contributes significantly to overall positivity and motivation.

By intertwining these practices of self-compassion, a celebration of progress, curiosity, and a mindful routine into your journey, you lay the groundwork for a positive mindset. Remember, each step you take in this direction contributes not only to personal growth but also to increased resilience and motivation in both academic and personal pursuits.

Balancing work and home responsibilities can be difficult but it’s something I strive for every day. The stress often gets to me. I want to effectively navigate the challenges of balancing work demands while being available for my children. I want to ensure they have a healthy and supportive environment for their overall well-being. What can I do?

 Answered by Rishav Koirala, researcher and physiatrist

 Balancing work and supporting your children at the same time can be a real challenge. A smart strategy is to figure out your priorities and set clear boundaries between work and family time to keep stress in check.

Quality time with your kids matters more than just quantity. Doing activities together that build a strong connection and help your kids grow emotionally is important. Take care of yourself too. Make sure you exercise, do things that relax your mind, and get enough sleep too. A happy and healthy parent can provide better support than a stressed and irritated one.

Open communication with your children about your work schedule is key. Being flexible in how you handle work and family is important. Share responsibilities at home and work, and build a support system of friends and family who can lend a hand when things get overwhelming. Look for new ways to blend work and family life when possible.

If things get tough and you are unable to deal with it, family therapy can be a helpful option. When things seem to be going out of control, seeking advice from a professional shows your commitment to personal growth and your family’s well-being.

It’s not just about managing time but understanding what matters to you. Good communication, flexibility, and having a strong support system are the keys to finding a balance between work and supporting your children.