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In the fast-paced and often overwhelming rhythm of modern life, finding moments of calm and centering is essential for our mental well-being. One effective and accessible practice that has gained prominence is the grounding technique. This simple yet powerful method has shown remarkable benefits in reducing stress, anxiety, and promoting a sense of presence. Let’s delve into the concept of grounding, understand how it works, and explore practical ways to incorporate it into our daily lives.

Understanding Grounding:

Grounding is a mindfulness practice rooted in the idea of connecting with the present moment and anchoring oneself in reality. It involves redirecting your focus away from anxious thoughts about the future or distressing memories from the past, and instead, grounding yourself in the current sensory experience.

How Grounding Works:

The principle behind grounding lies in the mind-body connection. By engaging the senses, you bring attention to the physical experience, which helps interrupt the cycle of anxious or intrusive thoughts. This practice is particularly beneficial when feeling overwhelmed, anxious, or dissociated.

Practical Grounding Techniques:

1. 5-4-3-2-1 Method:
   • Acknowledge 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This method engages multiple senses, bringing you back to the present moment.
2. Deep Breathing with Visualization:
   • Inhale deeply, imagining positive energy entering your body, and exhale slowly, envisioning stress leaving. This combines the benefits of controlled breathing with a mental focus on positivity.
3. Mindful Walking:
   • Take a walk, paying close attention to each step and the sensation of your feet touching the ground. Feel the connection between your body and the earth, grounding yourself in the present.
4. Texture Exploration:
   • Hold or touch objects with various textures. Focus on the tactile sensations to bring your attention to the present moment.
5. Body Scan Meditation:
   • Start from your toes and slowly move attention through each part of your body, noting any sensations without judgment. This promotes awareness of the body and a sense of being grounded.

Benefits of Grounding:

1. Stress Reduction:
   • Grounding interrupts the stress response, promoting a sense of calm and reducing the physiological and psychological effects of stress.
2. Anxiety Management:
   • By redirecting your focus to the present, grounding can alleviate anxiety symptoms and prevent escalating anxious thoughts.

3. Improved Focus:
   • Practicing grounding regularly can enhance concentration and focus by training the mind to stay present and attentive.
4. Emotional Regulation:
   • Grounding helps regulate emotions by providing a tool to anchor oneself during emotionally charged moments.

Incorporating Grounding into Daily Life:

The beauty of grounding techniques lies in their simplicity and adaptability. Whether you’re at home, work, or in a public space, you can discreetly practice grounding to manage stress and enhance your overall well-being. Consider integrating these techniques into your daily routine, and experience the transformative power of staying grounded in the present moment.

In a world that constantly demands our attention, the grounding technique offers a sanctuary of stillness and presence. As you embark on this journey of self-discovery and mindfulness, remember that grounding is not just a technique; it’s a profound invitation to reconnect with the richness of the present.

References:

• Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
• van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.

Note: It’s important to seek professional advice for severe mental health concerns. Grounding techniques are complementary practices and not a substitute for professional treatment.

Nahida Yeasmin
Psychologist, wEvolve

Throughout my journey as a psychologist, I often thought that my work shielded me from mental problems. However, as it turned out, depression may strike even psychologists. I hear stories of clients and their struggles, and even sometimes they say “There is no worth in living life till death”. As a helper, I offer them advice, to overcome the situation that they are facing. But suddenly in a session, I was wondering what if I feel depressed the same as they do.

And then a few months ago, I found myself in that situation. As a psychologist, I have pursued my degree in Counseling, working with adolescents, students, adults, and couples for quite a few years, helping them to deal with various challenges. I barely thought about myself and this could help me to deal with my own problems However, for me, that was just not the case.

A series of factors caused my depression; family pressure, financial turmoil, noise pollution, illness and so many other things that I didn’t even acknowledge.  Being a psychologist, I was aware of the early signs of depression. You can’t see that you are not thinking normally. All the things present to you with grey and black shadows. Feeling fatigued and losing interest in your day-to-day activity. I had all of these emotions. I was aware of the warning signs, but I erroneously imagined that they were simply the ups and downs of everyday life.

But one day I crashed. While talking over the phone my fiancée found out that I’ve been struggling with myself, having no motivation to lead my life. I can sense that I am sleeping for more than 8 to 9 hours a day and still, I couldn’t get out of bed and go to work. I just couldn’t. I started to doubt my ability to get over it. I couldn’t see a way out of what felt like the bottom of a deep ocean, impossible to swim back onto the top of the shore.

My fiancée who also is a psychologist, trying to be connected as much as she could, suggested whether I should talk with my other colleagues about my depression or my supervisor and coincidently one of my colleagues came forward. I could feel her empathetic glance toward me as she felt what I was going with at that moment. She opened her door for a discussion regarding my ongoing situation.

During our discussion, we started exploring all the things that we generally say to the people who come to take counseling sessions. “Have you tried keeping a thought record?” “Try thinking about some of the things that you enjoy.” Finally working with myself for months, things started very slowly to get better. I got out of bed, I walked, I talked and I began sleeping properly again. Throughout the journey, my colleague and my fiancée helped me as a shadow psychologist to battle against all the woods.  Now I had an insight into what the people that I worked with felt like.

I started very slowly to get better. I got out of bed, I walked, I talked and I began sleeping properly again. My brain had felt frozen for so long, but with all this help it suddenly started to thaw, and I plucked up the courage to tell my work why I had been away.

Has this encounter altered who I am? I still work as a psychologist, but I believe that I have improved my self-care, pacing, and communication skills in addition to my ability to listen. I also have a wonderful, understanding partner, as well as family, friends, and coworkers. However, on sometimes, when a client shares about their depression or history of depression, I respond by saying, “I think I know something about what you might be feeling.”

I’m glad that I have gone through this experience. It may even have made me into a better psychologist. I can connect with other people and understand on a different level than before. And time and time again when it’s needed, I admit to people that I have also experienced that deep valley.

Joyonto Dasgupto
Psychologist, wEvolve

Intelligence is a commonly used term. It relates with cognition and academic skills and use of emotion. Basically intelligence means capacity for learning, reasoning, understanding, and similar forms of mental activity. According to a special classification there are two kinds of intelligence. These are:

1. Academic Intelligence and
2. Emotional Intelligence

1. Academic Intelligence

Academic  intelligence means the ability of analysis, evaluation, judgment and recognition,. Academically intelligent people are generally good in performance  in classes and  above average in exams. They believe that value lies in possessing information and reading books, so they like everything that has the right answers.

• Emotional Intelligence ( EI)

The term emotional intelligence was created by two researchers, Peter Salavoy and John Mayer  Emotional  and further it was popularized by Dr. Daniel Goleman.

Emotional Intelligence is the ability to manage both own emotions and understand the emotions of people around. Emotional intelligence  is the ability to recognize own emotions, understand what they are telling, and realize how emotions effect other people.

• There are five elements to describe emotional intelligence clearly. The elements are:
• Self-awareness
• Self regulation
• Motivation
• Empathy  and
• Social skills
• Why Emotional Intelligence is Important?

 Emotional intelligence is a highly required intelligence that makes our professional and personal life smooth, meaningful and successful. Sometimes we find people who have high academic intelligence but could not adjust or cope with personal and professional life. They often switch from one job to other and do not find job satisfaction anywhere. This situation occurs due to lack of emotional intelligence. It is highly important to improve and nurture emotional intelligence for several reasons. The reasons are:

• A high emotional intelligence helps you to :
• Build  relationships
• Reduce team stress
• Defuse conflict and
• Improve job satisfaction
• Emotional intelligence is a necessary skill for navigating important relationships in your life.
• When you develop the ability to be aware of your emotions and express them in a healthy way you may have a greater chance of success, both professionally and personally.
• Learning more about EI can help you develop the skills to succeeded in any role that requires interaction with other people
• Emotional Intelligence enhances the potential to increase team productivity and staff retention.
• During recruiting management roles, employers look to hire and promote candidates with a high IQ.
• EI is Important for everyone who wants to be carrier ready.

• Ways to improve Emotional Intelligence

We all know that we have individuality, that’s why the amount of emotional intelligence is not same to everybody. Through heredity and everyday interaction with environment we gain a level of emotional intelligence. Inspire of that we can take special effort for improving EI. The techniques are:

1. Be more Self Aware-
2. Recognize how others feel
3. Practice active listening
4. Communicate clearly
5. Stay positive
6. Empathize
7. Be open minded
8. Listen to feedback

We can practice these techniques seriously for enhancing and improving our emotional intelligence, because we know the importance and significance of gaining Emotional Intelligence together with Academic intelligence.

Farida Akhtar
Psychologist/Counselor

Throughout history, humans have strived for happiness, a concept that proves challenging to precisely pin down. Definitions vary, encompassing living well, flourishing, self-realization, joy, and purpose. Can these be experienced amid chaos and negativity? Is it feasible to cultivate abilities that foster such a fulfilling existence?

Abraham Maslow, in 1962, was among the pioneers in psychology to delineate “wellbeing” through his depiction of the traits of a self-actualized individual. This portrayal prefigured the PERMA model, which delineates the qualities of a thriving person, and the Wellbeing Theory.

Dr. Martin Seligman, during his inaugural address as the incoming president of the American Psychological Association in 1998, redirected attention from mental illness and pathology towards studying the positives in life. Since then, theories and research have focused on positive psychology interventions that enhance life’s quality and methods to define, measure, and foster wellbeing.

Seligman in his book Flourish (2012) formulated a theory centered on five intrinsically motivating components that contribute to wellbeing, distinct and measurable independently. These elements, pursued for their inherent value, encompass both eudaimonic and hedonic aspects.

The five components, termed PERMA comprise:

1. Positive emotion

2. Engagement

3. Relationships

4. Meaning

5. Accomplishments

Positive Emotion (P) encompasses more than mere ‘happiness.’ It encompasses a spectrum of feelings such as hope, interest, joy, love, compassion, pride, amusement, and gratitude.

These emotions serve as vital indicators of flourishing and can be nurtured or acquired to enhance overall wellbeing. Actively engaging with and integrating positive emotions into daily life, including visualizing a positive future, reshapes habitual thinking and behavior. They possess the capacity to counteract the detrimental effects of negative emotions and bolster resilience

The cultivation of positive emotions aids in the development of physical, intellectual, psychological, and social resources, contributing significantly to resilience and overall wellbeing. Such as Keeping a daily journal to note down three things to be thankful for. For instance, acknowledging the support of a friend during a challenging time, appreciating the beauty of nature on a morning walk, or relishing a moment of laughter with family over dinner.

Some key strategies like;

• Spending time with cherished individuals;
• Engaging in hobbies and creative pursuits that bring enjoyment;
• Listening to uplifting or inspirational music;
• Reflecting on gratitude and acknowledging positive aspects of life can foster positive emotions.

Engagement (E) is akin to “being one with the music” and aligns with the notion of “flow.” It involves complete absorption and the loss of self-consciousness while being wholly present and focused on an activity.

Flow or engagement arises when there’s a perfect balance between challenge and personal skill or strength. Leveraging one’s top character strengths enhances the likelihood of experiencing this state. Research indicates that individuals who consciously apply their strengths in novel ways daily reported higher happiness and reduced depression over time.

Engagement transcends mere happiness but often leads to it as a byproduct. An example such as Designating uninterrupted time for focused work on a challenging project, aligning with personal strengths. For instance, a graphic designer sets aside time to create new designs without interruptions, fully immersing in the creative process.

Similarly;

• Engaging in activities that evoke timelessness and genuine enjoyment; p
• Practicing mindfulness during daily tasks to live more in the present moment;
• Spending time in nature, attentively observing and connecting with surroundings;
• Discovering and nurturing one’s character strengths through activities that align with them enhance engagement.

Positive Relationships (R) within the PERMA model encompass the various connections individuals maintain with partners, friends, family, colleagues, mentors, and their broader community.

This element emphasizes the sense of being supported, loved, and valued by others, rooted in the understanding that humans are inherently social beings. Social connections gain particular importance as individuals age, playing a pivotal role in preventing cognitive decline and contributing to better physical health in older adults.

Improving relationships often involves sharing positive news or celebrating accomplishments, fostering stronger bonds. Additionally, displaying enthusiasm in close or intimate relationships can significantly enhance intimacy, overall wellbeing, and satisfaction. Engaging in empathetic conversations with a family member or friend facing difficulties. Offering undivided attention, validating their feelings, and providing emotional support, thereby strengthening the bond and creating a supportive environment.

Again,

• Engaging in classes or groups aligned with your interests to meet new people;
• Initiating conversations, and getting to know acquaintances better by asking questions about them;
• Nurturing friendships with individuals already in your social circle; and r
• Reconnecting with individuals you’ve lost touch with over time is the way to cultivate positive relationships.

Meaning (M), encapsulates the inherent human quest for value and significance. It involves belonging to or serving something larger than oneself. A sense of purpose aids individuals in focusing on essential aspects when faced with significant challenges.

The pursuit of meaning varies for each person and can manifest through professions, social causes, creative pursuits, or religious/spiritual beliefs. It may unfold in careers, volunteer work, or community involvement, guided by personal values.

Having a sense of meaning correlates with longer life expectancy, heightened life satisfaction, and reduced health issues among individuals. Such as engaging in volunteering activities that resonate with personal values. For instance, participating in a local cleanup drive to support environmental conservation, thereby contributing to a cause while finding purpose and meaning in the act.

• Engaging in causes or organizations aligned with your values;
• Exploring new and creative activities to discover connections that resonate with you;
• Considering ways to utilize your passions to benefit others; and
• Investing quality time with cherished individuals who matter to you can foster meaning.

Accomplishments or Achievements (A) within the PERMA framework encompass mastery, competence, and the sense of fulfillment derived from reaching goals and excelling in endeavors.

This facet of wellbeing is cultivated through striving toward and attaining objectives, mastering skills, and maintaining self-motivation to complete tasks. It contributes significantly to wellbeing by fostering a sense of pride and fulfillment.

Accomplishment involves traits like perseverance and a drive to achieve goals. However, true flourishing and wellbeing occur when accomplishments are connected to intrinsic motivation or pursued for self-improvement rather than external validation.

Focusing on intrinsic goals like personal growth and meaningful connections yields more significant enhancements in wellbeing compared to external objectives like wealth or fame. An example of committing to a fitness regimen to run a marathon. Breaking down the goal into manageable steps, such as training schedules and milestones, and celebrating progress along the way, fostering a sense of achievement and fulfillment.

• Setting SMART goals: Specific, Measurable, Achievable, Realistic, and Time-bound;
• Reflecting on past successes to acknowledge and learn from them;
• Finding creative ways to celebrate and acknowledge your achievements; can help foster a sense of accomplishment.

Sources

Maslow, A. (1962). Toward a psychology of being. D. van Nostrand.

Seligman, M. E. (2013). Building the state of well-being: A strategy for South Australia. Government of South Australia.

Seligman, M. E. (2012). Flourish: A visionary new understanding of happiness and well-being. Atria Paperback.

Bangladesh government is visioning a state which is smart Bangladesh. It is not only limited within vision but government has declared to create a smart country.  Smart Bangladesh is an initiative led by the government of Bangladesh aiming to transform Bangladesh into a technologically advanced and sustainable society. The concept of smart Bangladesh covers four pillars. These pillars are: smart citizen, smart government, smart economy and smart society. In order to make a smart Bangladesh we all have great responsibilities to perform strongly.

Here I am giving emphasis on a very important pillar of a smart Bangladesh and which is smart citizen.  A smart citizen take advantage of technology in order to engage in a smart city environment, address local issues and take part in decision making. Smart citizen understand the relationship between people, environment and technology. In order to create smart citizen the priority should be given on youth generation.  Government and private sectors need to invest enough amount of money for doing so. The investment should be in the field of education, vocational training and skill development. For fulfilling the vision not only the government but private sectors are also responsible to come forward for creating opportunities to develop smart citizen.

Schools, colleges, universities vocational training centers and medias have strong role to support the students to develop necessary characteristics to be smart citizen. The important characteristics of smart citizen are:

• Digitally literate: Smart citizen is good in using digital devices effectively and can take the advantage of digital devices in maximum level. This skill makes them able to work in different professions and in different positions more efficiently.
• Can take the advantage of technology: Technology is really going first. Artificial intelligence is taking lead in every field. Smart citizen can understand the value of technology can use technology according to the need and can take the advantage of technology when and where required.
• Can engage in smart city environment: In smart Bangladesh the total city will be under smart society. Everything will highly organized and technically sound. Smart citizen is able to cope with this sort of environment and will maintain the environment properly.
• Can address local issues:  Every society or community have different issues which are absolutely local. Smart citizen are able to think globally and act locally. They can understand the local issues and contribute to resolve the crisis/ problems of local level while know the global situation.
• Can take part in decision making: Decision making means the action or process of deciding something or of resolving a question. Decision making is a choice that about something after thinking about several possibilities.  Smart citizen are strong enough in taking decisions about personal, family, social, professional and national issues.
• Can abide Laws: The smart citizen obey different laws related to- traffic rules, driving rules, marriage rules, education rules, property rules, service related rules, consumer rights and respecting senior citizen etc.
• Can do sustainable business decisions: Smart citizen are people who make wise and sustainable business decisions that contribute to the general quality of life of populations and provide job opportunities.

We all are looking forward to get citizens who are skilled in using technology, good in using life skills, good in obey laws, rich in civic sense, empowered   and ultimately love Bangladesh. These smart citizens will definitely contribute to make Bangladesh technologically advanced and sustainable.

Farida  Akhtar
Psychologist and Counselor

All  Children develop in all areas following a particular milestone step by step. These areas are : physical, communication, cognitive, socio –emotional and moral development. The rate of development is not  common in all children, they all have individuality. We find some children who are developmentally delayed and face different type of  problems in there development period. These are: attention related problems, speech difficulties, behavior problems, exam phobia, social phobia, trauma, memory related problems, problems related to academics etc.

wEvolve has started an unit called Child Therapy Unit ( CTU) . The general objective of the service is to provide counseling and therapy to parents and their children aged 3 to 12 years. The specific objectives of the unit are to:

1.Assess children with behavior problem, delayed development and other difficulties.

2.Provide therapeutic support to children through a number of special activities.

3. Help parents to support their children positively/properly/developmentally appropriate ways through parent counseling.

4. Facilitate training for different school teachers on child development/ child rights,/brain gym and on other developmentally appropriate activities.

CTU is running a range of special activities for assessing children and provide therapeutic support. These are:

• Play therapy: Play therapy is a method of therapy that uses play to uncover and deal with psychological issues. Play therapy utilizes plays , children natural medium of expression, to help them express their feelings more easily through toys instead of words.

Examples of play therapy

The therapist offer the child doll house and some dolls, asking them to act out some problems they have at home or they also encourage the child to use hand puppets to recreate something they found stressful or frightening. Play therapy is appropriate for children aged 3 to 12 years to better express themselves and resolves their problems.

• Brain Gym: Brain gym is use to connect both brain hemispheres (right and left). The aim of the brain gym is to :  

improve the brain functions.

– balance the effects of daily stress and tension.

–help one reach an optimal state to help them stay in shape to think, learn and concentrate at any time.

 Brain gym is a lifelong educational movement based program which uses simple movements to integrate the whole brain senses on body, preparing the person with the physical skills they need to live and learn more effectively.

• Dance and movement:  Dance and movement therapy is a well-known activity for balancing and coordinating the different organs of the body and stimulating the brain. Therapist are utilizing a number of different dance movement/ activities.

Dance/ movement therapy is the psychotherapeutic use of movement and dance to promote social, cognitive and physical wellbeing. Dance and movement therapy emphasis the importance of non-verbal communication and bodily movement as our first forms of communication. Dance and movement therapy benefits many mental health disorders including anxiety, depression, post traumatic stress disorder and autism.

• Art Therapy: Art therapy is a tool, therapist used to help children express, interpret and resolves their emotion and thoughts. Children’s work with an therapist to explore their emotions understand feelings that are causing them stress. Art therapy also help children find solution to those issues. Art therapy helps children  to use creativity and self-expression  to support their mental health. It also helps children to develop their self-awareness, cope with stress , boost self-esteem and work on social skills.

There are many activities which called art therapy like:

1. Origami( making toys with paper)

2. Making figures with leaf’s

3. Making figures with clay

4. Making Collage

5. Free hand drawing and coloring

6. Free hand drawing and interpretation of it

7.  Finger puppets and so on.

• Story Analysis: Storytelling and analysis of story is another form of therapy. In this therapy therapist do certain things:
• Reading a story
• Giving opportunity to the child to read story
• Analyzing the pictures of the story
• Interpreting the content of the story
• Making stories following a rule
• Completing a story based on half of it

Story analysis helps children to develop:

• Concentration
• Perception
• Empathy
• Listening
• Reading skills.

It also helps to reduce or remove restlessness  and stress

• Picture Analysis: Therapist use another technique with children named picture analysis. Picture analysis helps children to observe a picture carefully and analyze the objects and contents of the picture. It helps children to develop:

–patients

-visual perception

-analytical ability

-different perspectives and

Reduce or remove restlessness.

• Role Play: Therapist helps children to act out different roles based on the need of the child. It helps children to express their feelings/ emotions and understand others perspective. It helps therapist to understand the child’s feeling, needs, nature of the problem and the level of the child’s communication skills.

• Speech Therapy: Speech therapy help people who have difficulty specking to communicate better and to break down the barriers that result from speech impediments. The goals of speech therapy includes:

 -includes improving  pronunciation,

– strengthening the muscles used in speech, and

-learning to speak correctly.

Child Therapy Unit is playing a unique role to help children and their parents for minimizing or removing children’s emotional, social, academic, communication problems, phobias, trauma etc. and help children to maintain their mental health. This unit also gives importance for developing children’s both academic and emotional intelligence.

Farida Akhtar
Psychologist/Counselor

In the fast-paced world we live in, overcoming procrastination is a key factor in unlocking productivity and fostering positive mental health. The struggle with procrastination is something many of us can relate to, but fear not – this article is your roadmap to breaking free from procrastination’s grip and ushering in a new era of efficiency and mental well-being.

Procrastination is a behavioral tendency where an individual delays completing a task, disregarding the evident adverse outcomes of such delays. Consider a scenario where a student postpones working on an assignment until the night before it is due. As a consequence, they find themselves cramming overnight, resulting in a poorly written assignment and heightened stress. Despite the student’s awareness that delaying the start of the assignment is unwise, something prevents them from initiating it until the last possible moment.

The repercussions of procrastination extend beyond the immediate task at hand and can significantly impact overall well-being. Individuals who procrastinate may experience interpersonal conflicts with those around them, particularly if their delayed actions affect friends, family, or partners. Additionally, grades or job performance may suffer due to procrastination. In matters of self-care, procrastination may lead to the deferral of medical attention, healthy lifestyle habits, and other crucial aspects of personal well-being.

Is Procrastination the Same as Being Lazy?

Procrastination is frequently misconstrued as laziness, although they represent distinct concepts. Unlike laziness, procrastination is an active process wherein you consciously opt to engage in something else rather than the task at hand. Laziness, on the other hand, implies a lack of interest, inertia, and a reluctance to take action.

Procrastination typically entails avoiding a potentially unpleasant yet likely more significant task in favor of one that is more enjoyable or easier.

However, succumbing to the temptation of procrastination can have severe repercussions. Even minor instances of procrastination may induce feelings of guilt or shame, resulting in diminished productivity and hindering the achievement of our objectives.

Symptoms of procrastination

When individuals engage in procrastination, they typically recognize the impending stress they are setting themselves up for. This awareness, coupled with the negative outcomes of procrastination, can lead to a range of emotional responses, including self-resentment, disappointment, frustration, anger, or sadness. Feelings of shame, guilt, and heightened self-judgment may also arise, contributing to a decline in mental health.

For those uncertain about whether they are procrastinating, signs of unconscious avoidance of a situation, emotion, or task may include:

1. Delaying the initiation of a new exercise program, waiting for the “perfect moment” to start.
   
   
2. Receiving a missed call from a partner but choosing to call a friend instead of returning the call promptly.
   
   
3. En route to a friend’s party, detouring to the store to purchase random household items.
   
   
4. Before leaving for work, engaging in extensive cleaning behaviors such as scrubbing the shower floor.
   
   
5. Procrastinators frequently struggle with a fear of imperfection, impeding the initiation of tasks. For example, someone aiming to start a blog may repeatedly postpone writing due to a relentless pursuit of perfection, hindering progress and achievement of goals.

Strategies to Overcome Procrastination

1. Commence with the Small Steps: Initiate your tasks by breaking down larger objectives into more manageable segments. Choose a small task that you can tackle immediately, allowing you to make progress effortlessly.
   
   
2. Create a Strategic Plan: Organize your tasks by assigning specific times or dates to key activities on your to-do list. This approach ensures that you have a clear focus on what needs your attention and when.
   
   
3. Emphasize Task Completion: When you identify tasks that are nearing completion, invest additional effort to bring them to a close. Resist the temptation to leave numerous tasks partially finished, and relish the satisfaction of ticking them off your checklist.
   
   
4. Mitigate Distractions: Evaluate your environment and identify potential distractions. Make necessary changes to enhance your concentration. Consider putting certain items out of reach until you’ve completed the task at hand.
   
   
5. Practice Self-Compassion: Recognize that no one ever completely clears their to-do list. Strive to meet your deadlines and acknowledge your achievements. However, maintain a realistic perspective, understanding that there will always be more tasks than there are hours in a day.
   

Samia Zaman
MSc and BSc in psychology
University of Dhaka
Psychologist at wEvolve

Concentration, often hailed as the cornerstone of cognitive prowess, is the mental ability that allows individuals to focus their attention on a specific task, thought, or information. It is the unwavering thread that weaves through the fabric of productivity, learning, and overall mental acuity. The ability to sustain attention, delve into complex problems, and absorb information is a hallmark of a healthy and agile mind.

However, in the modern tapestry of incessant digital stimuli, perpetual multitasking, and the relentless demands of contemporary life, the tranquility of concentration is frequently disrupted. This disruption manifests as the pervasive challenge known as the lack of concentration—a condition where individuals grapple with the fragmentation of attention, leading to diminished cognitive performance and a sense of mental disarray. In the relentless pace of the 21st century, where information bombards us from every digital corner and daily demands compete for our attention, the ability to maintain focused attention has become a precious cognitive asset. Yet, the experience of struggling with concentration, feeling adrift in a sea of distractions, is a familiar narrative for many. This intricate phenomenon, known as the lack of concentration, is not a mere inconvenience; it stands as a formidable barrier to cognitive flourishing and mental well-being.

In this era of constant connectivity and perpetual demands, mastering the art of sustained attention becomes not just a skill but a transformative pursuit. The subsequent sections delve into the spectrum of causes, exploring the consequences of compromised concentration, and ultimately providing a robust foundation of evidence-based strategies to empower individuals in their quest to unlock the depths of sustained attention and focus.

The Spectrum of Causes behind lack of concentration:

1. Digital Distractions:
   The ubiquity of digital devices has given rise to an unprecedented era of constant connectivity. As notifications flood our screens, the brain grapples with the challenge of filtering relevant information, leading to a fragmentation of attention and reduced concentration spans.
   
   
2. Sleep Deprivation and Circadian Rhythms:
   The delicate dance between sleep and concentration is underscored by the profound impact of sleep on cognitive function. Disruptions in circadian rhythms, often exacerbated by irregular sleep patterns, contribute to deficits in sustained attention and focus.
   
   
3. Chronic Stress and Neurobiology:
   The insidious effects of chronic stress on the brain’s neurobiology are well-documented. Prolonged exposure to stress hormones, particularly cortisol, can lead to structural changes in regions of the brain crucial for attention and executive function.
   
   
4. Nutritional Influences:
   Emerging research suggests a link between nutrition and cognitive function. Micronutrient deficiencies, particularly in omega-3 fatty acids, antioxidants, and certain vitamins, have been associated with attention deficits.
   
   
5. Underlying Mental Health Conditions:
   Conditions such as anxiety, depression, and attention disorders often manifest as concentration challenges. Disentangling the cause-and-effect relationship between mental health and concentration requires a nuanced understanding.
   
   

Strategies for Improving Concentration:

1. Mindfulness:
   Delving into the rich tapestry of mindfulness reveals its profound impact on attention processes. Neuroimaging studies demonstrate structural changes in the brain, particularly in areas associated with attention regulation, in individuals who regularly practice mindfulness.
   
   
2. Optimizing Sleep Hygiene:
   Beyond acknowledging the critical role of sleep in cognitive function, optimizing sleep hygiene involves understanding the importance of consistent sleep schedules, creating a conducive sleep environment, and addressing sleep disorders that may compromise attention.
   
   
3. Stress Management Techniques:
   The intricate interplay between stress and concentration necessitates the incorporation of stress management techniques. From diaphragmatic breathing to progressive muscle relaxation, evidence supports the efficacy of these practices in mitigating the cognitive impacts of stress.
   
   
4. Nutritional Interventions:
   Dietary strategies, including the incorporation of omega-3 fatty acids and antioxidant-rich foods, show promise in supporting cognitive function. The gut-brain connection underscores the importance of a holistic approach to nutrition.
   
   
5. Cognitive Behavior Therapy (CBT):
   As a cornerstone in the treatment of mental health conditions, CBT emerges as a powerful tool in addressing concentration challenges. By identifying and modifying maladaptive thought patterns, individuals can experience tangible improvements in attention and focus.
   
   Navigating the labyrinth of concentration deficits demands a holistic understanding of the myriad factors at play. By appreciating the nuanced interplay between digital distractions, sleep, stress, nutrition, and mental health, individuals can embark on a journey towards improved concentration. The evidence-based strategies presented here offer a roadmap for those seeking to enhance their cognitive prowess and reclaim the depths of sustained attention.

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References:

1. American Psychological Association. (2020). “What Is Cognitive Behavioral Therapy?” Retrieved from https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral
   
   
2. Kiecolt-Glaser, J. K., et al. (2015). “Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial.” Brain, Behavior, and Immunity, 48, 98-105.
   
   
3. Lazarus, R., et al. (2019). “Effects of Mindfulness Meditation on Attention: A Meta-Analysis.” Psychological Bulletin, 145(12), 1392-1417.
   
   
4. Smith, J., et al. (2019). “Impact of Chronic Stress on Cognitive Function: A Review of Neurobiological and Behavioral Factors.” Psychological Research, 84(2), 207-215.
   
   
5. Smith, A., et al. (2018). “The Impact of Digital Distractions on Cognitive Focus.” Journal of Cognitive Science, 12(3), 45-56.
   
   
6. Walker, M. (2017). “Why We Sleep: Unlocking the Power of Sleep and Dreams.” Penguin Books.

That hollow feeling in your chest? It’s a bit of a mystery, right? Is it sadness? Boredom? Maybe a mix of everything in between.

Feeling this way? Pretty common, actually. Some might label it as “feeling empty,” while others could have their own spin on it. What really counts is that it’s legit, totally real. Yeah, it’s overwhelming, but it’s something you can navigate.

Figuring out what’s brewing beneath that feeling? Not exactly a walk in the park, but it’s doable, and it’s a good starting point to get a handle on things. Sometimes it’s a quick visit – sticks around for a few days and then vanishes on its own. Other times? It camps out for a good two weeks or more. That’s when spotting those tricky mind games and teaming up with a mental health professional can turn things around.

What’s behind feeling empty?

Experiencing emptiness might show up as feelings of isolation, being lost about where you’re headed, or just lacking the drive to chase after anything. It’s kind of a common thing, you know? That hollow feeling sneaking into your heart happens to most individuals at some point. Loads of stuff can trigger it—like hormones doing their rollercoaster thing, losing a job, or the whole social distancing gig we’ve had to deal with lately. Whenever life throws you into self-reflection mode, that’s another invite for this temporary emptiness to show up.

Now, it’s not a one-size-fits-all deal, but feeling empty might sometimes point to bigger stuff like depression, bipolar disorder, or post-traumatic stress disorder. Figuring that out? Definitely a job for the mental health professional.

But what goes down when a feeling of emptiness sticks around 24/7?

You’re disconnected from who you are: It’s pretty normal for someone to drift away from themselves every now and then. When you’re not really in tune with who you are, that lingering feeling of emptiness tends to stick around.

Ever heard the term “living without a purpose”? It’s like wandering without a map, not quite sure of your identity or where you’re headed. And when there’s no specific aim or dream in sight? That’s another one that can leave you feeling that hollowness.

Sometimes, losing touch with yourself happens because of various life stuff—could be a really intense relationship or a job that takes up all your headspace.

Past experiences that still need sorting: Occasionally, that lingering sadness might link back to some deep-seated grief you haven’t really tackled.It could be something tough from your childhood or feeling abandoned by someone close to you.

See, when we keep those old emotions locked up, they tend to find other ways to come out. Talking through those tough experiences, even if it hurts, can actually help process that pain. If it’s hitting hard, teaming up with a mental health professional could be a game-changer.

Neglecting self-care: Sometimes, putting others ahead of yourself becomes the default setting. It’s like your own needs take a backseat, and that can leave you feeling pretty hollow.Sure, making others happy gives you a buzz too, right? But here’s the thing: supporting others doesn’t mean forgetting about yourself.

Taking care of you? That’s just as important. When you’ve got your needs covered, you’re actually in a better spot to be there for others.Ignoring your own dreams and wishes? That’s a surefire way to feel that emptiness.

Skipping out on your own needs? That can whip up a mix of anxiety, guilt, and shame, leading to that “empty” feeling.

And, social media? That can be a tricky place. Often, what you see there isn’t real life—it’s a highlight reel. Comparing yourself to that? It’s a recipe for feeling like your own life isn’t up to snuff.

Lack of meaningful relationships: A Study of Adult Development, which has been going on for ages, uncovered something big: having solid, close relationships is what really matters in life.It’s not about how many friends you rack up, but the real deal is the quality of those connections.

You know, having someone who really gets you, listens up, and gives you a shoulder to lean on? That’s the good stuff. When that’s missing, it can stir up those feelings of emptiness and loneliness.

Is emptiness identical to depression?

Depression is a complex mental health condition with quite a few symptoms on its roster:

– Feeling drained and unmotivated

– Constant sadness hanging around

– A never-ending sense of hopelessness

– Messed-up sleep patterns—too much or too little

– Struggling to focus on anything

– Not finding joy in things or people

– Feeling majorly guilty or worthless

Now, here’s the twist: that empty, numb feeling? Turns out, it can also be a tagalong symptom of depression. For some individuals dealing with depression, that void feeling takes center stage instead of the typical sadness. It’s like feeling detached, not really caring about stuff or finding any sparks in things. But, feeling empty isn’t always a stamp that says “depression.” The real deal diagnosis? That’s the job of a mental health professional—they’re the ones who can give you the lowdown accurately.

How can you shake off that empty feeling?

It’s totally normal to be concerned when you notice a shift in yourself. Acknowledging that and taking action is the first step to finding your way back to feeling better. Connecting with a mental health professional can be a game-changer. Therapists are wizards at helping you navigate those feelings, digging into what’s causing that numbness, and figuring out a plan that suits you best.

Stopping that empty feeling? Well, it’s a bit like detective work. If it’s linked to a specific event, like a rough experience, tackling that might be key. And if it’s been lingering, therapy can help uncover the whys behind it all.

Acknowledge the emptiness: When that emptiness feels like this huge, gaping hole inside, be kind to yourself.You’re doing your best, remember that. Guilt often creeps in, but don’t let it stop you from reaching out for support.Start by giving your own feelings and needs a nod. Even if it’s tough, try not to brush yourself and what you’re feeling under the rug.

If you figure out that these feelings tie back to a loss you’ve faced, it might be time to give yourself permission to grieve. Grief is a personal journey—no right or wrong way to navigate it. Once you acknowledge those losses, you might find yourself going through stages of grief. Maybe it’s about someone who’s left your life, whether physically or emotionally. Talking with yourself with a dose of kindness as you wade through these feelings and past experiences. You know, talk to yourself like you would to a good friend in need.

Every day make time for yourself: Sometimes, when you’re not up for diving into your feelings, it’s normal to seek distractions. You might find yourself hanging out with friends or diving into a marathon of video games.Try resisting that pull and carve out time for some self-reflection. Take a breather to explore what’s bubbling up inside—your desires, fears, hopes, and dreams.

Different strokes for different individuals, right? Some might find solace in meditation, writing, or sweating it out with exercise. It’s about finding what clicks for you. Sure, it might feel a bit odd at first, but the more you make space and care for yourself, the less those empty feelings tend to stick around.

Named out your current feelings: Here’s a cool trick: Set a timer for just 5 minutes and check in with how you’re feeling in the moment.You could jot down whatever pops into your head—maybe “bored,” “distracted,” or “curious.” And if you’re drawing a blank on emotions, try looking up a “feelings list”.

Another tip: Focus on a specific part of your body, like your hand or your head. Then, tune into the sensations there—things like temperature, tension, or movement.

Making this a daily practice can help you dive deeper into understanding yourself.

Explore the feelings of emptiness: Journaling could be a helpful tool in tackling those feelings of emptiness.To get started, some key questions:

– Am I being too hard on myself or constantly comparing myself to others?

– What kind of self-talk do I engage in? Do I uplift myself or am I quick to notice my failures?

– Are my emotions given space in my relationships, or am I downplaying what I truly feel?

– How well am I taking care of my physical and health needs?

– Have I turned to certain habits or addictions to dodge confronting my emotions?

– Am I solely focused on meeting others’ needs?

– What’s my underlying goal or motivation in certain situations?

– Do I tend to blame myself or carry guilt for things that are beyond my control?

– Am I extending compassion to myself as I would to a close friend or family member?

– How much do I stand up for my decisions and respect my own opinions?

Make connections with others: Once you’ve spent some time processing your feelings, reaching out to others might be a good move.Getting in touch with friends or family can really lift your spirits, especially if you can open up to them about what’s going on.Consider regularly hanging out with loved ones, and bonding over shared hobbies or interests—it’s a great way to find some comfort and support.

Practicing self-care: When you’re dealing with depression or grief, it’s common to let self-care slip a bit. There’s no shame in that. Taking care of yourself can actually help lift your mood.

• Start with the basics, make sure you’re eating well, getting enough sleep, and moving your body. Hunger and exhaustion can sometimes make those negative feelings worse.
• Find healthy ways to let your emotions out—like jotting them down in a journal or diving into a new hobby.
• Mindfulness practices, such as yoga or meditation, are often recommended for managing depression and anxiety. You can find quick yoga workouts on YouTube or try a meditation mobile application for a short session.
• And, about social media? Consider scaling back a bit. Sometimes, what you see online isn’t real life—it’s like watching a cool sci-fi flick that’s far from reality. Remind yourself of that when you’re scrolling through.

Guide yourself: You’re doing your best with what you’ve got.You know, even as kids, some individuals figure out ways to shield themselves from getting hurt. Maybe it meant burying feelings. Actually, that was a smart move you made when you were young and feeling powerless.It’s time to pat yourself on the back for all the ways you’ve handled stuff in your life.

But, now it might be time to let those feelings out. You’ve got some catching up to do, but there’s no need to rush things and toss aside the survival tactics that worked for you in the past.

Finally, if it overwhelmed seek Help

When that emptiness starts steering towards more troubling thoughts, it might be time to consider therapy. Therapy isn’t just about getting help—it’s about empowering you to make choices that lead to positive changes.

And, if you’re experiencing symptoms of depression, finding it tough to tackle your daily routine, or even having thoughts about hurting yourself or others, a mental health professional can step in and lend a hand.

Mahmoud Hasan Rana
Psychologist
MS in Clinical Psychology

Sources

• Aalbers G, et al. (2019). Social media and depression symptoms: A network perspective.
  https://psycnet.apa.org/buy/2018-61357-001
• Depression.(2020).
  https://www.who.int/news-room/fact-sheets/detail/depression

Hunt MG, et al. (2018). No more FOMO: Limiting social media decreases loneliness and depression.
https://guilfordjournals.com/doi/abs/10.1521/jscp.2018.37.10.751

Parenting is a term that often goes utter with lots of instructions. However, it is said that there is no hard and fast rule for parenting, parenting adolescent children is different from parenting toddler or infant. We adults often forget that adolescence is the period where he/she is on the way to adulthood thus, people from this group expects to be treated like an adult. Therefore, where children need more warmth, attention, and physical comfort, adolescents need unconditional support, respect, trust, understanding, and most importantly being friends with them. However, the adolescent period is itself stormy, thus a slight deviation in support and understanding might result in detachment from parents.

At this stage few steps that could be beneficial both for the adolescent and parents are:

1. Make friends with your adolescent child.
2. Be his/her diary, which means let her share everything with you.
3. Be patient about your adolescent child’s any sort of wrong turn, don’t try to rectify it immediately.
4. Maintain a proper explanation for everything.
5. Let him/her be independent.
6. Let her make decisions independently.
7. Try to give support on the issues which are stressing him/her.
8. Encourage her/his self-care activities.
9. Praise him/her for positive initiatives.
10.  Encourage involvement in Extracurricular activities which could help to boost her/his self-esteem, coping and confidence.