What motivates human to reject the truth

   Hi, today I would like to share about the interesting topic, namely "What motivates human to reject the truth", the main reason why I choose that topic because many people reject the truth and they tend to defend their identity rather than shift their mindset to accept the truth, here is

from a psychological perspective, human rejection of truth (clear facts or reality) is often rooted in unconscious ego defense mechanisms. The main purpose of these mechanisms is to protect oneself from pain, anxiety, or threats to self-image.

 Here are some of the main factors that cause humans to reject the truth from a psychological point of view:

 

🛡️ Ego Defense Mechanisms

The most common is Denial, which is the refusal to accept or acknowledge a painful or threatening reality or fact.

 

- Protecting from Trauma or Emotional Pain: When a person is faced with a very traumatic reality (e.g., the death of a loved one, a diagnosis of a serious illness, or a major failure), the brain can automatically activate denial to give itself time to process intense pain gradually.

- Reducing Anxiety and Fear: Rejecting a frightening reality can provide a temporary sense of security and reduce stress levels, even if it is only an illusion.

🧠 Cognitive Biases

The human mind is not always rational; it has mental "shortcuts" called cognitive biases. These biases often lead us to reject new information that contradicts what we already believe.

- Confirmation Bias:

- The tendency to seek, interpret, and remember information in a way that confirms existing beliefs or hypotheses.

- Example: A person will actively ignore or downplay evidence that contradicts their views while exaggerating evidence that supports them.

- Dissonance Reduction:

- Cognitive dissonance is the mental discomfort felt when a person holds two conflicting beliefs, values, or attitudes.

- To reduce this dissonance, a person may reject new truths that contradict their old beliefs, even if the evidence for the new truth is clear. This helps maintain internal consistency.

- Illusory Truth Effect:

- The tendency to believe information that is repeated frequently, even if it is false. The more often a statement is heard, the easier and more familiar it is to process, and this familiarity is often interpreted as truth.

👤 Threats to Identity and Self-Esteem

Acknowledging certain truths can threaten a person's self-concept or self-esteem.

- Self-Image Protection: If the truth (e.g., that someone has failed or behaved badly) contradicts the positive self-image they want to maintain, denial will act as a protector.

- Fear of Losing Control: The truth about life's uncertainties, illnesses, or situations beyond one's control can create a sense of helplessness. Rejecting that truth can provide an illusion of control.

- Sense of Superiority (People Who Feel They Are the Most Right): Individuals with high levels of narcissism or superiority may reject criticism or facts that challenge their views because it threatens their status as "the most knowledgeable" or "always right."

👥 Social and Environmental Influences

Humans are social creatures, and the need to be part of a group is often stronger than the desire to accept unpopular facts.

- Social Reinforcement: Being in a group where everyone holds the same beliefs (even if those beliefs are wrong) will provide reinforcement. Acknowledging a different truth can risk being ostracized.

- Group Fanaticism (Ta'asshub): Rejection of the truth due to fanaticism towards a particular group, organization, or ideology. Science or truth will only be accepted if it comes from their own group.

 

In summary, humans reject the truth not because they are unable to understand it, but because accepting it would cause pain, discomfort, a threat to identity, or disrupt existing social relationships."

How Psychologists and psychotherapists hold a nuanced and evolving understanding of Hikikomori

  Hi, good day, today I would like to share about the interesting topic, namely "How Psychologists and psychotherapists hold a nuanced and evolving understanding of Hikikomori", the main reason why I choose that topic because there are some people who suffer Hikikomori, In some cases, there is a lack of synchronicity between a hikikomori and the relationship history of the social relationship out there, based on this situation, Psychologists and psychotherapists hold a nuanced and evolving understanding of Hikikomori which is generally defined as severe and prolonged social isolation and withdrawal into one's home for at least six months.

Here are the key perspectives and ongoing debates among mental health professionals:

1. Debating Classification: Condition vs. Disorder

 * Not a Formal DSM/ICD Disorder (Yet): Currently, Hikikomori is not listed as a distinct mental health disorder in major international classification systems like the DSM (Diagnostic and Statistical Manual of Mental Disorders) or the ICD (International Classification of Diseases).

 * Culture-Bound Syndrome: Many view it as a "culture-bound syndrome," especially prevalent in Japan, where societal pressures for academic and professional success are intense. However, similar cases are now reported globally, leading to calls for international research.

 * Proposed Diagnostic Criteria: Researchers have proposed formal diagnostic criteria to facilitate international study and consistent clinical assessment, typically focusing on:

   * Marked social isolation in the home.

   * Duration of at least six months.

   * Significant functional impairment or distress associated with the isolation.

2. Association with Existing Mental Health Conditions

A significant point of view is that Hikikomori often co-occurs with or is a symptom of other existing psychiatric disorders, meaning the withdrawal is secondary to a primary mental illness. These often include:

 * Depression and Anxiety Disorders (especially social anxiety disorder).

 * Developmental Disorders (e.g., Autism Spectrum Disorder).

 * Schizophrenia (though this is considered less common).

However, a subset of cases, often called "primary Hikikomori," show substantial social withdrawal without meeting the full criteria for any existing psychiatric disorder, which fuels the debate about whether it should be recognized as a new, distinct condition.

3. Sociocultural and Psychological Factors

Most professionals recognize that Hikikomori is the result of complex biopsychosocial factors, including:

 * Societal Pressure: A reaction or "silent protest" against the intense pressure for performance and conformity in society, school, or work.

 * Family Dynamics: Issues like overly permissive or overbearing parenting styles and high parental expectations are often implicated.

 * Psychological Distress: Individuals often experience intense loneliness, feelings of shame or inadequacy, and fear of judgment (hypervigilant narcissistic traits), leading to the withdrawal as a coping mechanism to avoid potential failure or humiliation.

4. Approach to Treatment

The preferred approach to treatment is generally multidisciplinary and highly individualized.

 * Psychotherapy: Tailored psychotherapy is key, especially techniques that address underlying anxiety (like Cognitive Behavioral Therapy, or CBT) or address personal identity, resources, and autonomy.

 * Family Therapy: As the family dynamic is often central, interventions involving the parents or family members (e.g., changing interaction styles from reprimanding to patiently waiting) are crucial.

 * Gradual Re-entry: The ultimate objective is to promote the individual's autonomy and support a non-traumatic, graded re-entry into the social context.

In summary, psychologists and psychotherapists view Hikikomori as a serious and complex phenomenon that causes significant distress and impairment. While they debate its formal diagnostic category—whether it's a culture-bound syndrome, a symptom of existing disorders, or a new condition—there is a consensus that these individuals require specialized, holistic support focusing on both the psychological and social roots of their withdrawal.

Why Do Desires Cause Suffering

 

   Hi, good day, today I would like to share about the interesting topic, namely "Why Do Desires Cause Suffering", the main reason why I choose that topic because many people get suffered when they have many desires in their mind, If we look at why many people suffer today, it is not because of desires, but rather than of having the lack of resources to execute those desires. In general, it is permissible and natural for humans to have many desires. Desire (or passion, aspiration, dream) is a natural part of human nature. Desire can be a motivation that drives us to advance, develop, create, and achieve noble goals.

 

🤔 Why Do Desires Cause Suffering?

 

Suffering does not always arise from desire itself, but from how we relate to those desires and the inability to fulfill them.

 

Some of the main reasons include:

 

1. Unlimited Desires (Dissatisfaction)

- The "Want More" Nature: Desires tend to never stop. When one desire is fulfilled, a new desire will arise (for example, already having Rp10,000 wanting Rp100,000, already having Rp100,000 wanting Rp1,000,000).

- Comparison: We often suffer from comparing what we have with what others have (envy, spite).

2. The Gap between Desire and Reality

- Limitations: Suffering often arises from the mismatch between unlimited desires and limited abilities or realities (time, money, health, or conditions beyond our control).

- Excessive Expectations: When hopes or expectations are too high and unrealistic, failure to achieve them will lead to stress, frustration, and disappointment.

3. Attachment

- According to some teachings, especially Buddhism (which refers to desire as Taṇhā or craving), suffering (called Dukkha) arises because of our attachment to desires and the results of those desires.

- We suffer not only when desires are not fulfilled, but also when something we get (pleasure) is not eternal and must end or be lost. We want to maintain what is pleasant and reject what is unpleasant.

4. Inability to Distinguish Needs and Wants

- Focusing too much on "wanting" (for example, wanting a luxury car) and forgetting "needing" (for example, needing safe transportation) can make life a burden and eliminate gratitude.

 

✅ So, What Should We Do?

 

Desire is like a double-edged sword: it can be a strong motivation, or conversely, a source of suffering.

 

The key is to manage desires by:

 

- Knowing Limits: Realizing that not all desires can or should be fulfilled.

- Focusing on Needs and Noble Goals: Sorting out which desires are important for the well-being of oneself and others, and which are only driven by ego or greed.

- Being Grateful: Learning to accept the current situation and be grateful for what you already have.

- Releasing Attachment: Striving to do your best, but also being ready and sincere in accepting the results, whether you succeed in getting them or not.

 

In short: Desire can be a source of inspiration, but excessive attachment and perpetual dissatisfaction are sources of suffering."

How not to make people suffered with their desires:

 

"🧠 1. Understand the Root of Suffering: "Attachment" to Desires

 

Desire itself does not cause suffering.

What causes suffering is attachment — that is, when we must have it in order to feel happy.

 

Example:

"I want to be accepted for a job there" → normal.

"If I'm not accepted, I'm a failure and my life is ruined" → this is attachment → causes suffering.

 

Key: change desires into preferences, not necessities. 

 

🌿 2. Change Your Mindset: "I choose, but I am not bound by the result"

 

This is a concept from Acceptance and Commitment Therapy (ACT) and is also in line with the teachings of Stoicism and Islamic Sufism.

 

"I can want something, but I will not make the result a condition for my happiness."

 

🌸 Simple exercise:

 

Say: "I try my best, but I leave the result to God." 

Repeat every time anxiety about the result arises.

 

💭 3. Realize That Desires Always Come and Go

 

In mindfulness, we learn to see desires like waves in the sea of consciousness: they come, rise, and then recede.

If you just observe them without having to obey or reject them, they will not hurt you.

 

Exercise: When a strong desire arises, pause and say to yourself: "This is just a surge of desire. I see it coming... and I will let it go."

 

❤️ 4. Replace "I am lacking" with "I am growing"

 

Much suffering comes from feeling deficient: not smart enough, rich enough, liked enough, or successful enough.

 

Change that narrative to:

"I am enough, but I want to grow."

This ignites healthy motivation without feeling pressured.

  

🌙 5. Live with intention, not obsession

 

Intention = focusing on the process.

Obsession = focusing on the result.

 

A person with intention will work peacefully.

A person obsessed will be anxious even before starting. 

Why can we become so obsessed with our fears

"Hi, good day, today I would like to share about the interesting topic, namely " Why can we become so obsessed with our fears", the main reason why I choose that topic because not everyone can master their self-control, According to psychology, the reason people are obsessed with their fears is because they think the fear is real, not an illusion. In fact, fear is an illusion of the mind that produces expectations, I totally understand how it feels to be trapped in a never-ending cycle of fear in your head. It can be so exhausting and make us feel helpless, not let me elaborate the reason behind the fear through the explanation below.

 

Here are several underlying reason Why can we become so obsessed with our fears? 

 

1. Self-Defense Mechanism: Naturally, our brains are designed to protect us from danger. When we feel fear, the brain triggers a "fight or flight" response to help us face threats. However, sometimes this response can be excessive, causing us to constantly feel alert, even when there is no real danger. 

2. Unresolved Past Experiences: Trauma or bad experiences in the past can leave a deep mark on our minds. The fear we feel now may be our brain's way of reminding us of those experiences, even if we are not consciously aware of it. 

3. Negative Thinking Patterns: We tend to focus on negative things and ignore positive ones. This mindset can trap us in an endless cycle of fear. 

4. Lack of Control: Fear often arises when we feel we have no control over a particular situation. We may feel powerless to change things and end up obsessing over our fears as a way to try to control the situation. 

5. Underlying Anxiety: If you have underlying anxiety, you may be more prone to fear and find it harder to control. Anxiety can make our brains more sensitive to threats and more easily trigger a fear response. 

 

Obsessing over fear can be very disturbing, but there are things you can do to overcome it:

 

- Identify Your Fears: Try to identify what exactly makes you afraid. Is it fear of failure, fear of rejection, or fear of the unknown? Once you know what scares you, you can start looking for ways to deal with it. 

- Challenge Your Negative Thoughts: When you feel afraid, try to challenge the negative thoughts that come into your head. Are these thoughts really rational? Is there any evidence to support them? If not, try replacing those negative thoughts with more positive and realistic ones. 

- Focus on What You Can Control: Instead of focusing on things you can't control, try to focus on things you can control. For example, if you are afraid of failure, you can focus on thorough preparation and hard work. 

- Seek Support: Don't hesitate to seek support from friends, family, or mental health professionals. Talking to others about your fears can be very helpful in reducing feelings of isolation and gaining a new perspective. 

- Practice Relaxation Techniques: Relaxation techniques such as meditation, yoga, or deep breathing can help calm the mind and reduce anxiety. Try to set aside time each day to practice a relaxation technique that you enjoy. "

If you feel that fear is not empowering your strength right now, you just need to determine questions like this -> 

1. What kind of life mission can be completed in the next 10 years?

2. What types of crises are still rare to resolve?

3. What are my interests that can meet market needs?

4. Is my current fear an expectation or a reality?

5. What makes me enthusiastic if I do it in the morning?

The effectiveness and ethics of violence in preventing recurring violence

   Hi, today I would like to share about the interesting topic, namely "The effectiveness and ethics of violence in preventing recurring Violence", the main reason why I choose that topic because many people tend to apply recurring violence when they can't approach a peaceful agreement, The question of whether violence is necessary to prevent old violence from recurring is a complex moral and practical dilemma. There is no single answer that satisfies all parties, as the effectiveness and ethical justification of violent actions depend heavily on the specific context, the root causes of the conflict, and the potential long-term consequences.

 

1. In-Depth Analysis of the Effectiveness of Violence

- Temporary Cessation vs. Long-Term Solutions:

- Violence as a "Fire Extinguisher": In acute crisis situations, such as genocide or ethnic cleansing, violent intervention may be necessary to stop the slaughter and protect vulnerable civilian populations. For example, international interventions in Rwanda (albeit belatedly) and Bosnia demonstrate how military force can halt mass violence.

- Limitations of Violence: However, it is important to note that violence is only temporary. Without addressing the root causes of the conflict, violence can trigger cycles of retaliation and deepen animosity.

- Violence as a Catalyst for Further Violence:

- Cycle of Retaliation: Violent acts often trigger retaliation and create a continuous cycle of violence. For example, terrorist attacks can trigger military retaliatory actions that lead to more radicalization and terrorism.

- Trauma and Revenge: Violence can leave deep trauma and burning resentment within individuals and communities. This can complicate reconciliation and increase the risk of future violence.

- Factors Determining Success:

- Justice and Accountability: Ensuring that perpetrators of violence are held accountable for their actions is crucial to preventing future violence. This can include criminal courts, truth commissions, and reparation mechanisms.

- Reconciliation: Building bridges between conflicting groups can help break the cycle of violence. This can include dialogue, cultural exchanges, and joint development projects.

- Economic Development: Improving economic conditions can reduce social tensions and give people hope for the future. This can include job creation, investment in education, and social assistance programs.

- Good Governance: A fair and responsive government can help resolve grievances and prevent conflict. This can include political reform, fair law enforcement, and community participation in decision-making.

2. Ethical Considerations in the Use of Violence

- Principles of Non-Violence:

- Absolute Argument: Many people believe that violence is always wrong, regardless of its purpose. They argue that violence will only create more suffering and that peaceful solutions should always be prioritized. Figures such as Mahatma Gandhi and Martin Luther King Jr. demonstrated the power of non-violence in achieving social change.

- Negative Consequences: Violence can cause death, injury, psychological trauma, and property damage. It can also damage trust, exacerbate polarization, and hinder development.

- "Just War" Theory:

- Limited Justification: Some believe that violence can be justified in certain circumstances, such as self-defense or protecting others from harm. However, the "just war" theory sets strict criteria for justifying the use of violence, such as:

- Right Intention: Violence must be used for a right purpose, such as self-defense or protecting others from harm, not for personal gain or aggression.

- Legitimate Authority: Violence must be authorized by a legitimate authority, such as a democratically elected government.

- Just Cause: There must be a just cause for using violence, such as unprovoked aggression or severe human rights violations.

- Last Resort: Violence must be used as a last resort, after all other peaceful solutions have been tried and failed.

- Proportionality: The violence used must be proportional to the threat faced. The damage caused by violence should not be greater than the expected benefits.

- Discrimination: Violence must be directed only at combatants, not at civilians.

- Challenges in Implementation: Applying the criteria of "just war" in practice is often difficult and controversial. It is difficult to determine right intention, proportionality, and when all other peaceful solutions have been tried.

- Unintended Consequences:

- Moral Dilemma: Even if an act of violence is intended to prevent greater violence, it can have unintended consequences, such as civilian deaths, environmental damage, or political destabilization. This can create difficult moral dilemmas for decision-makers.

- Erosion of Norms: The use of violence, even with good intentions, can erode international and domestic norms that prohibit the use of violence. This can open the door to abuse of power and human rights violations.

 

Final Conclusion

 While violence may seem like a quick solution in crisis situations, it is important to consider the long-term consequences and ethical implications. More effective long-term solutions include:

 

- Investing in Justice: Building a fair and effective justice system that can hold perpetrators of violence accountable.

- Promoting Reconciliation: Supporting reconciliation initiatives that promote dialogue, understanding, and cooperation between conflicting groups.

- Inclusive Economic Development: Creating fair and equal economic opportunities for all members of society.

- Strengthening Governance: Building a government that is transparent, accountable, and responsive to the needs of society.

- Peace Education: Promoting education about peace, tolerance, and human rights to create a more peaceful and inclusive society.

 

By focusing on sustainable, long-term solutions, we can build a more peaceful society and prevent old violence from recurring."

Nervous feelings can be eliminated gradually

 Hi, today I would like to share about the interesting topic, namely "Nervous feelings can be eliminated gradually", the main reason why I choose that topic because many people are trapped in nervous feeling when they are caught in the public affair, generally, nervousness or anxiety cannot be completely (permanently) eliminated, because nervousness is the body's natural response to situations that are considered important, new, challenging, or threatening. Nervousness is part of the body's alarm system that triggers adrenaline to prepare itself.

 

The good news: Although nervous feeling cannot be completely eliminated, nervousness is very manageable, controllable, and can be harnessed so that its impact is drastically reduced and can even become positive energy.

 

Even professional speakers or athletes still feel nervous, but they know how to manage it.

 

How to Manage and Reduce Nervousness

 

Focus on preparing yourself and calming your nervous system. Here are some effective steps that are often recommended:

 

1. Thorough Preparation (The Main Key)

 

- Master the Material: The more you master what you are going to say or do, the higher your confidence and the less chance you will make mistakes.

- Routine Practice: Practice in front of a mirror, friends, or even record yourself. Practice will turn the unfamiliar into the familiar.

- Create an Outline: Prepare main points or small note cards as a guide, not as text to be read.

 

2. Relaxation Techniques When Nervousness Strikes

 

- Control Breathing (Deep Breath): This is the quickest trick. Inhale slowly through your nose (count 4 seconds), hold briefly (count 7 seconds), then exhale slowly through your mouth (count 8 seconds). Repeat several times. This technique sends a calming signal to the brain.

- Light Stretching: Do some stretching of the neck, shoulders, and hands for a few moments before performing to release physical tension.

- Drink Warm White Water: Warm water can help calm the nervous system and relieve a dry throat.

 

3. Changing Mindset

 

- Accept and Name Nervousness: Don't deny it. Tell yourself, "Yes, I'm nervous, and that's normal because this is important." Accepting the feeling reduces its power.

- Focus on Providing Value: Shift the focus from "How am I seen by the audience?" to "What can I give to the audience?" (information, inspiration, etc.). This shifts attention from yourself to a larger goal.

- Visualize Success: Imagine yourself performing smoothly, smiling, and the audience responding positively.

 

4. Overcoming Long-Term Nervousness

 

- Face Gradually (Exposure): Start facing situations that trigger nervousness on a small scale. For example, if you are nervous about speaking, start by speaking in small groups, then increase to larger groups. Flight hours are the main key to reducing nervousness over time.

- Improve Self-Appearance: Dressing neatly and comfortably, and taking care of yourself, can give a significant boost to your confidence.

 

If the nervousness you experience is very severe, occurs almost all the time, and interferes with daily activities (even to the point of causing physical symptoms such as panic attacks), it may be a sign of an anxiety disorder (such as Glossophobia for fear of speaking). In this case, consultation with a psychologist or psychiatrist is highly recommended to get the right treatment (such as psychotherapy)."

What causes someone to be easily angered or have a high level of irritability

   Hi, today I would like to share about the interesting topic, namely "What causes someone to be easily angered or have a high level of irritability", the main  reason why I choose that topic because many people lose their temper and some of them harm themselves with their action, In some cases, many people are willing to spend a lot of money on inner healing because of overwhelming negative emotions. Now let's develop an in-depth analysis of the factors that cause someone to be easily angered or have a high level of irritability. Anger that erupts easily is almost always a symptom of a deeper problem, not the problem itself.

 

💥 Deep Causes of Someone Being Very Easily Angered

 

Irritability, defined as a low threshold of patience and a disproportionate reaction to minor triggers, is a complex interaction between biological, psychological, and environmental factors.

 

I. Neurobiological and Physiological Components

Anger is an emotional response regulated by the brain, primarily the limbic system (including the amygdala—the center of threat response) and the prefrontal cortex (responsible for decision-making, judgment, and impulse control).

 

- Impaired Prefrontal Cortex Function: In individuals who are easily angered, there is a possibility that the connection between the amygdala (triggering the alarm) and the prefrontal cortex (turning off the alarm) is less efficient. This means the danger signal lights up quickly, but the control to calm down responds slowly.

- Neurotransmitter Imbalance: Brain chemicals play an important role.

- Serotonin: Known as the "happiness hormone," low levels of serotonin are often associated with increased impulsivity, aggression, and depression, all of which can trigger irritability.

- Dopamine: Involved in the reward system (rewards/motivation), dopamine fluctuations can affect mood and reactions to frustration.

- Chronic Poor Sleep Patterns: Sleep is not just rest; it is a time for the brain to cleanse and repair. Chronic sleep deprivation (less than 7 hours per night) disrupts the brain's executive functions (planning and control functions), leading to increased emotional sensitivity and decreased problem-solving abilities when awake, making small things feel annoying.

- Detailed Example: Someone who stays up all night for work will be much more easily angered by the sound of a small knock on the door in the morning than if they had a good night's sleep.

- Underlying Medical Conditions: Some health problems directly affect mood:

- Thyroid Problems (Hyperthyroidism): Excess thyroid hormone can cause extreme restlessness, anxiety, and significant irritability.

- Anemia: A deficiency of red blood cells can cause chronic fatigue and "brain fog," which lowers a person's tolerance to stress.

 

II. Psychological and Emotional Burden

Anger is how unmanaged emotions come to the surface.

 

- Delayed Frustration: Individuals who have difficulty saying "no" or setting boundaries often accumulate dissatisfaction over a long period. Anger emerges as an explosion because the internal pressure has reached boiling point.

- Detailed Example: An employee who always accepts extra work without complaining, eventually explodes in anger at their partner for something trivial like forgetting to buy salt, when the root of the problem is the accumulated workload.

- Cognitive Rigidity: This is the tendency to see situations from only one point of view (black/white) and difficulty adapting to changes or imperfections. When reality does not match their rigid views, they immediately feel threatened or angry.

- Detailed Example: A driver who believes that everyone should drive according to his strict rules will become very angry and road rage when other people make small mistakes in driving, seeing it as a "total injustice."

- Self-Defense Mechanism: For some people, anger is a way to cover up vulnerability. If they feel insecure, afraid of rejection, or ashamed, they may use anger as a shield to create distance or control the situation.

- Detailed Example: A teenager who fails an exam may lash out at their parents, when the anger is actually shame or fear of failure that they cannot express.

 

III.  Environmental Influences and Relationship Patterns 

The environment in which we interact and grow greatly influences how we respond to triggers. 

- Chronic Environmental Triggers: Living in a noisy, crowded, conflict-ridden, or disorganized environment can constantly put the nervous system in a state of high alert (hypervigilance), which permanently lowers tolerance for disturbances.

- Addiction to Validation (Perfectionism): The urgent need to appear perfect or gain approval can lead to great frustration when the results achieved are lacking. Anger is directed at oneself or others as punishment for imperfection.

- Lack of Emotional Regulation Skills: If someone has never been taught how to identify, name, and manage emotions other than with explosions or suppression, they will only rely on primitive reactions (anger) when pressure comes. This is a lack of emotional intelligence.

- Toxic Relationship Dynamics: Being in relationships (friendships, romantic, or family) characterized by constant criticism, manipulation, or rejection can create a deep sense of animosity that is ready to erupt.

 

In essence, when someone is "easily angered," it often means "easily overwhelmed" by a combination of these factors. It is a sign that their emotional regulation system is overloaded and needs healthier coping strategies.

Transforming feelings of lack into feelings of enough

   Hi, today I would like to share about the interesting topic, namely "Transforming feelings of lack into feelings of enough", the main reason why I choose that topic because Many people experience feelings of deprivation when they have already received what they should have expected, The main problem is why some people experience things like this because of social demands, economic instability, identity crisis and lack of genuine human resources. 

 

Here are the reflective concepts and practical steps. 

Transforming Feelings of Lack into Feelings of Enough

 

1. Recognize the root of feelings of lack

Write down this sentence:

 ✅I often feel a sense of lack when...

 

Example: 

✍🏻I feel a sense of lack when I see others more successful.

✍🏻I feel a sense of lack because I haven't been able to make my parents proud.

 

Goal: Identify the main triggers (comparison, expectations, trauma, or past experiences).

  

2. Deconstruct the "standards" you use

Ask yourself: 

✅Who determines that I am "lacking"?

✅Are these standards fair and humane?

✅Would I judge others as harshly as I judge myself?

 

This exercise helps you realize that many standards are the result of external constructs, not absolute truths.

  

3. Turn the critic's voice into a caregiver's voice 

Write two versions of sentences from your thoughts: 

Old Thought (Feeling of Lack) New Thought (Feeling of Enough) 

✏️I failed because I haven't succeeded yet. I am learning my way to success. 

✏️I'm not as good as others. I have my own unique way of growing.

 ✏️I'm always lacking. I am enough as I am today.

 

This exercise cultivates self-compassion—talking to yourself like a good friend, not an enemy.

 

4. Recognize what you already have

 Write down 3 things you already possess, whether traits, experiences, or small achievements. 

Example: 

✅I can listen to people patiently. 

✅I have good intentions to change. 

✅I have survived this far.

 

This exercise cultivates a sense of enough from within.

 

5. Create personal affirmations 

Create self-affirming sentences that you can repeat every day: 

✅"I am enough as I am now."

✅"I grow at my own pace."

✅"I deserve to be loved unconditionally."

 

You can stick them on your mirror, in a book, or as your phone wallpaper.

 

6. Enjoy the journey, not just the result

 Whenever the thought "I'm not enough" arises, change it to: 

✅"I am in the middle of a meaningful process."

A sense of enough grows when we appreciate every small step.

  

Here is the Reflective closing statement: 

"I don't have to be perfect to deserve happiness. I am enough because I keep trying."

Hopefully this article can give you an insight, good luck.

To overcome work burnout caused by the pressure of hustle culture

    Hi, today I would like to share about the interesting topic, namely "to overcome work burnout caused by the pressure of hustle culture, you can use mindfulness techniques from cognitive psychology". The main reason why I choose that topic because not many people want to face cultural pressures that have a big impact on an individual's mindset, On average, people who experience mental turmoil caused by culture can make people forget about their innate ability when they want to use their ability to think clearly and remember their identity. Based on the research, Mindfulness is the practice of being fully present in the current moment with an open and non-judgmental mind. It involves awareness of thoughts, feelings, bodily sensations, and the surrounding environment.

 

Mindfulness Techniques to Overcome Burnout

1. Mindfulness Meditation: Meditation can improve focus, regulate emotions, improve cognitive flexibility, and protect against stress. You can try deep breathing exercises by counting to 10 slowly with each breath.

2. Gratitude and Positive Thinking: Expressing gratitude can make you feel happier and reduce anxiety. Focusing on positive things can provide energy and enthusiasm to get through the day.

3. Mindful Eating: When eating, avoid distractions like cell phones or laptops. Focus on the taste and texture of the food, as well as your body's signals regarding hunger and fullness.

4. Relaxation and Emotion Regulation: Deep breathing exercises, meditation, yoga, tai chi, and progressive muscle relaxation can help restore psychological balance.

5. Creative Activities: Engage in activities you enjoy, such as drawing, journaling, playing music, or gardening. This can help restore energy and improve emotional well-being.

 

Application in Daily Life

- Recognize the Signs of Burnout: Understanding symptoms such as physical and mental fatigue, cynicism towards work, and decreased motivation is the first step.

- Set Healthy Boundaries: Create boundaries between work and personal life. Avoid checking emails outside of work hours.

- Prioritize Physical Health: Getting enough sleep, eating nutritious foods, and exercising regularly can reduce stress levels.

 

Additional Support

If burnout is severe, seeking support from professionals such as psychologists or counselors is highly recommended. They can provide further guidance and help you build effective coping strategies.

 

By consistently applying these mindfulness techniques, you can reduce the negative impact of hustle culture pressure and restore your emotional balance and mental health.

Here's the translation of the provided text into English:

 

Here’s how to practice mindfulness when facing culture shock, step by step 👇

 

 1. Acknowledge and name your feelings

“Right now, I’m feeling confused and awkward because of cultural differences.”

 

✅Don’t immediately reject or judge those feelings.

Simply observe like a researcher: what you feel in your body (tension, heart palpitations, etc.) and the thoughts that arise (e.g., “I don’t fit in here”).

🧘‍♀️ Quick exercise: Place your hand on your chest, take a slow breath, then say to yourself:

 

“This is discomfort. I choose to observe, not resist.”

 

🕊 2. Ground yourself in the present moment

“What can I see, hear, and feel right now?”

✅Use the 5-4-3-2-1 grounding technique:

 

5 things you see

4 things you feel with touch

3 things you hear

2 things you smell

1 thing you can taste

 

This technique calms the nervous system and keeps the mind from wandering too far into the past (“it was better at home”) or the future (“I’m afraid I won’t be able to adapt”).

 

💭 3. Observe thoughts without fully believing them

Culture shock often brings up thoughts like:

“I’m weird here.”

“They don’t like me.”

“I’ll never fit in.”

 

→ Realize that these thoughts are not facts, but rather the brain's reaction to something new.

You can say to yourself:

 

“This is just a thought, not an absolute truth.”

 

🫶 4. Practice self-compassion

“It’s normal for me to feel this way. Anyone who moves to a new culture would feel confused.”

✅Say gentle words to yourself, as if talking to a close friend.

✅Give yourself time to learn without demanding immediate comfort.

 

☀️ 5. Engage in mindful exploration

Turn every new experience into an opportunity to be “fully present with curiosity.”

 

When trying new food → focus on the taste, aroma, texture.

 

When interacting with local people → pay attention to tone of voice and expressions with curiosity, not judgment.

 

“What if I see this as a lesson, not a threat?”

 

🔄 6. Create a daily mindfulness routine

Examples:

5 minutes of breath meditation every morning.

A reflection journal before bed: “What moments today made me learn about this new culture?”

Mindful walking (without a phone).

Cognitive Behavioral Therapy (CBT) plays a vital role in managing mild depression symptoms in young adults

  Hi, good day I would like to share about the interesting topic, namely "Cognitive Behavioral Therapy (CBT) plays a vital role in managing mild depression symptoms in young adults" the main reason why I choose that topic because not every young adults know how to counteract depression symptoms, as we know that CBT is a form of psychotherapy that focuses on identifying and modifying negative thought patterns and behaviors that contribute to emotional problems, including depression, To deal with depression, guidance from the school is needed. We cannot ask young people to do coping mechanisms on their own, we need build a program to ensure the CBT can be combined with the young people's lifestyle. 

 

Basic Principles of CBT

 

CBT is based on the understanding that thoughts, feelings, and behaviors are interconnected. By changing negative or unrealistic thought patterns, individuals can alter their emotional and behavioral responses. CBT helps individuals recognize automatic negative thoughts that arise in specific situations, evaluate their accuracy and usefulness, and replace them with more balanced and adaptive thoughts.

 

Key Techniques in CBT 

CBT employs various techniques designed to address depression symptoms. Some key techniques include:

 

- Cognitive Restructuring: Identifying and changing negative thoughts or cognitive distortions that contribute to depression. This involves evaluating the evidence supporting and contradicting these thoughts and developing more realistic ways of thinking.

- Behavioral Activation: Increasing engagement in enjoyable activities or those that provide a sense of accomplishment to combat withdrawal and lack of motivation often associated with depression.

- Problem Solving: Developing skills to cope with life problems that contribute to depression. This involves identifying problems, generating alternative solutions, evaluating the consequences of each solution, and implementing the most effective solution.

- Social Skills Training: Enhancing communication and social interaction skills to improve social support and reduce feelings of isolation.

- Relaxation and Stress Management Techniques: Teaching techniques such as deep breathing, progressive muscle relaxation, or meditation to reduce physical and emotional tension.

- Thought Journaling: Clients are encouraged to record their negative thoughts and replace them with more positive and realistic thoughts.

- Gradual Exposure: This technique involves facing feared situations gradually and in a controlled manner to reduce anxiety.

 

Effectiveness of CBT in Young Adults

 

CBT has been proven effective in treating mild to moderate depression in young adults. Young adults may face unique challenges such as academic pressure, relationship problems, or career transitions that can contribute to depression. CBT provides tools and strategies they can use to cope with these challenges and improve their emotional well-being. Furthermore, CBT can be delivered in various formats, including face-to-face therapy, group therapy, or online programs, making it easily accessible to young adults. One study showed that brief counseling with online CBT conducted over five sessions was able to reduce depressive symptoms.

The effective coping strategies for dealing with social anxiety in adolescents

   Hi, today I would like to share about the interesting topic, namely "The effective coping strategies for dealing with social anxiety in adolescents", The main reason why I chose this topic is because many teenagers experience social anxiety, According to my observations, the factor that causes teenagers to experience social anxiety is because they are easily tempted by the pleasures enjoyed by others in ways that the teenagers cannot get. This means that unequal pleasures can trigger extraordinary inner jealousy for people who can't enjoy it, understanding Social Anxiety is not easy, because we need to put aside our personal desires in order to uphold the common interests of justice and honesty, If we only care about personal desires, then we will become victims of jealousy from society's behavior, Social anxiety is a natural response to unfamiliar or potentially judgmental situations. It's important to recognize the triggers and physical and emotional sensations associated with social anxiety in order to manage it.

 

Effective Coping Strategies

 

1. Cognitive Behavioral Therapy (CBT): CBT is an effective psychotherapy for changing thought patterns and behaviors that worsen anxiety. Adolescents learn to identify negative thoughts and gradually face feared situations.

2. Relaxation and Breathing Techniques: Deep breathing exercises, meditation, or yoga can help calm the mind and body. Breathing techniques can help quickly reduce anxiety symptoms.

3. Social Skills: Developing social skills can increase confidence in interactions. This includes practicing public speaking or initiating conversations.

4. Desensitization: Directly facing fears with the support of parents or caregivers. This process involves using relaxation techniques and gradual exposure to social situations that cause anxiety.

5. Positive Thinking: Encouraging adolescents to eliminate negative self-talk and focus on the progress they have made. Positive thinking can reduce symptoms of social anxiety.

6. Setting Goals: Setting achievable goals can motivate adolescents to overcome social anxiety. These goals help them commit to and achieve things that were previously considered impossible.

7. Listening to Feelings: Listening to and providing emotional support to adolescents is crucial. This helps them feel more comfortable dealing with social anxiety.

8. Social Support: Joining support groups or communities can help adolescents feel less alone. They can share experiences and receive support from others experiencing similar things.

9. Preparation: Preparing for social situations by having conversation topics can reduce fear and increase confidence.

10. Positive Visualization: Visualizing oneself successfully interacting socially with ease and confidence. This technique can help change the way the brain perceives social interactions.

11. Focusing on Listening: Instead of worrying about what to say, focus on being a good listener. Ask open-ended questions and show genuine interest in others.

12. Technology: Utilizing apps designed for mental health or social skills. Virtual environments can simulate social scenarios in a low-pressure context.

 

Here are the things to Avoid

 

- Alcohol, Caffeine, and Illegal Drugs: Avoid these substances as they can worsen anxiety.

- Avoiding Social Situations: Avoiding anxiety-provoking situations can worsen anxiety in the long run.

 

The Importance of Professional Support

 

If social anxiety significantly impacts daily life, seeking support from a mental health professional is a wise step. A therapist or counselor can provide additional support and design an appropriate treatment plan, remember this : eventhough professionals can provide mental support, it doesn't mean they can't escape from anxiety, they have experienced that too, but they know how to stop social anxiety, If you consult with professionals, make sure you find out the cause of your social anxiety.

Here's the importance of boundaries in long-distance relationships (LDR) for maintaining emotional well-being

Hi l, today I would like to share about the interesting topic, namely "Here's the importance of boundaries in long-distance relationships (LDR) for maintaining emotional well-being", the main reason why I choose that topic because many couples can't stand with LDR, as well as LDM (long distance marriage), as we know that making Long-distance relationships (LDRs) requires a strong foundation to remain emotionally healthy, many couples don't know how to  make limit the boundaries, so that it can help them to reduce the conflict between them, One of the most important elements of this foundation is boundaries in relationships. Healthy boundaries help maintain balance, respect, and trust in the relationship, despite the distance.

 

The Importance of Boundaries in LDRs

 

Maintaining Individual Identity:

- Definition: Boundaries help each individual maintain their identity and personal interests outside of the relationship.

- Importance: In LDRs, it's easy to feel that your entire life revolves around your partner. Setting boundaries allows you to stay connected with yourself, your hobbies, and your friends.

- Example: Allocating specific time each week for personal activities without interruption from your partner.

Managing Expectations:

- Definition: Boundaries help manage expectations about how often you communicate and how much time you spend with each other.

- Importance: Unrealistic expectations can lead to disappointment and conflict. Clear boundaries help both parties understand what is expected and what is not.

- Example: Agreeing on specific times for phone calls or video calls and respecting when one party is unavailable due to busyness.

Maintaining Trust:

- Definition: Clear boundaries about acceptable and unacceptable behavior help build and maintain trust.

- Importance: Trust is a crucial foundation in LDRs. When boundaries are violated, trust can be damaged and difficult to restore.

- Example: Agreeing to be open with each other about social activities and interactions with other people.

Reducing Anxiety and Stress:

- Definition: With clear boundaries, you feel more secure and in control within the relationship, which can reduce anxiety and stress.

- Importance: Uncertainty in LDRs can cause stress. Boundaries help reduce uncertainty and provide a sense of security.

- Example: Setting boundaries on how often you check in on each other or monitor each other's social media activity.

Respecting Needs and Feelings:

- Definition: Boundaries help you and your partner respect each other's needs and feelings.

- Importance: Everyone has different needs and feelings. Respecting these differences is key to a healthy relationship.

- Example: If one party feels the need for alone time, the other party should respect this and give them space.

 

Types of Boundaries in LDRs

 

1. Emotional Boundaries:

- Defining how much you share your emotions and personal problems with your partner.

- Example: Not burdening your partner with all your problems at all times, but seeking support from friends or professionals if needed.

2. Physical Boundaries:

- Although there is no direct physical contact in LDRs, these boundaries relate to how you take care of yourself and respect each other's personal space.

- Example: Maintaining your physical and mental health, as well as respecting your partner's decisions if they don't want to discuss certain topics.

3. Time Boundaries:

- Determining how much time you spend communicating and interacting with your partner.

- Example: Agreeing on a realistic communication schedule and respecting each other's work or rest time.

4. Social Boundaries:

- Defining how you interact with others outside of the relationship.

- Example: Being open with each other about interactions with friends and colleagues, and avoiding behavior that could cause suspicion or distrust.

 

Tips for Establishing and Maintaining Boundaries in LDRs

 

1. Open Communication: Discuss boundaries honestly and openly.

2. Mutual Listening: Listen to your partner's needs and expectations.

3. Flexibility: Be willing to adjust boundaries if necessary.

4. Consistency: Apply boundaries consistently to build trust.

5. Self-Awareness: Recognize your own needs and limitations.

 

By establishing and maintaining healthy boundaries, you can create a long-distance relationship that is strong, trusting, and emotionally fulfilling."

Excessive use of social media has a significant impact on the sleep quality of adolescents aged 15-18 years.

   Hi, today I would like to share about the interesting topic, namely "Excessive use of social media has a significant impact on the sleep quality of adolescents aged 15-18 years", the main reason why I choose that topic because many children who aged around 15-18 years old have become the victim of social media misusage, as we know that High intensity of social media use is correlated with poor sleep quality in this age group.

 

Here is a more detailed explanation of the negative impacts of excessive social media use on the sleep quality of adolescents:

 

- Sleep Time Delay: Adolescents who spend a lot of time on social media tend to delay their bedtime, causing them to go to sleep later at night. This habit disrupts the body's natural circadian rhythm, which regulates the sleep-wake cycle.

- Reduction in Sleep Duration: Excessive social media use directly reduces the total hours of sleep for adolescents. Shorter sleep duration and high social media use can affect brain activity. Sleep deprivation can negatively impact physical and mental health, including cognitive function, mood, and the immune system.

- Decline in Sleep Quality: Poor sleep quality is strongly associated with intense social media use. Sleep disturbances such as difficulty initiating sleep, frequent awakenings during the night, and daytime dysfunction are increasingly common among heavy social media users.

- Excessive Stimulation from Screens: Exposure to blue light from electronic device screens inhibits the production of melatonin, an important hormone for regulating sleep. In addition, social media notifications and interactions can trigger emotional and cognitive arousal, which complicates the natural process of falling asleep.

- Impact on Brain Activity: Short sleep duration and high social media use can affect brain activity in the fronto-limbic region, which plays a role in executive control and reward processing. This can lead to concentration problems, poor decision-making, and difficulty controlling impulses.

- Addiction and FOMO (Fear of Missing Out): The constant availability of social media and notifications can trigger a fear of missing out (FOMO), which causes adolescents to constantly check their devices, even at night. This can lead to increased sleep disturbances and difficulty returning to sleep after waking up.

- Influence on Mental Health: Excessive social media use can also impact the mental health of adolescents, which in turn can affect their sleep quality. Feelings of loneliness, isolation, pressure to always be connected, and social comparisons can lead to stress and anxiety, which can disrupt sleep.

 

To overcome these negative impacts, it is recommended that adolescents limit their social media use, especially before bed. Creating a quiet and comfortable sleep environment, establishing a consistent sleep routine, and avoiding the use of electronic devices in the bedroom can help improve sleep quality. Education about the importance of adequate sleep and strategies for managing social media use is also important for improving the sleep health of adolescents.

Here are some ways to answer the question how to encourage the adolescence to limit social media usage:

1. Set time limits:

Use app timers or phone settings to restrict daily social media use.

2. Schedule “offline hours”:

Designate certain times (like during meals, before bed, or while studying) as screen-free.

3. Find alternative activities:

Encourage hobbies such as sports, reading, or hanging out with friends in person.

4. Be mindful of triggers:

Teach teens to notice when and why they open social media—boredom, stress, or habit—and replace it with healthier coping strategies.

5. Parental involvement:

Parents can model balanced social media habits and discuss online behavior openly.

How to Build Healthier Coping Mechanisms for Adolescents Who Use Social Media So Often

1. Increase Self-Awareness

Encourage adolescents to reflect on why they use social media.

For example, do they scroll when they feel lonely, bored, or anxious?

Understanding emotional triggers is the first step to creating healthier coping strategies.

2. Replace Scrolling with Positive Activities

Help them find alternative activities that provide comfort or enjoyment — such as exercising, journaling, drawing, or spending time with supportive friends.

These activities can fulfill emotional needs in a more balanced way.

3. Practice Digital Mindfulness

Teach adolescents to be more intentional when using social media.

For instance, they can set specific times for checking apps, unfollow accounts that cause stress, and follow pages that inspire or educate.

4. Strengthen Emotional Regulation Skills

Encourage mindfulness practices, deep breathing, or gratitude journaling to handle stress and anxiety instead of turning to social media for distraction.

5. Promote Real-Life Social Connections

Spending quality time with family or friends in person helps reduce dependence on online validation.

Real-world interactions build emotional resilience and self-esteem.

6. Seek Guidance When Needed

If social media overuse affects mood or self-worth, parents, teachers, or counselors should provide emotional support and guidance.

Professional counseling can also teach personalized coping strategies.

How to overcome emotional eating, especially when caused by work-related stress in working housewives

  Hi today I would like to share about the interesting topic, namely "How to overcome emotional eating, especially when caused by work-related stress in working housewives" the main reason why I choose that topic because not everyone can understand work-related stress in housewives, Understanding emotional eating is a condition where someone uses food as a way to soothe emotions, rather than to satisfy hunger. This condition is often associated with negative feelings such as loneliness, sadness, anxiety, fear, anger, boredom, or stress, As adults, we need to observe what housewives experience before we judge their habits, Some housewives choose to remain silent because they think that family leader are not sensitive to what housewives feel.

 

Causes of Emotional Eating in Working Housewives

Working housewives are prone to emotional eating due to various factors:

 

- Work pressure and household responsibilities.

- Lack of quality time with their partner or family.

- Physical and mental fatigue.

- Not having time for themselves.

- Social demands and expectations.

 

Negative Impacts of Emotional Eating

Emotional eating can cause various physical and mental health problems:

 

- Weight gain and obesity.

- Digestive problems.

- Negative body image and low self-esteem.

- Chronic diseases such as diabetes, hypertension, and heart disease.

 

Here are some steps that can be taken to overcome emotional eating:

 

1. Identify Emotional Triggers: Recognize the situations, feelings, or thoughts that trigger the desire to eat emotionally. Keep a food diary to see patterns of the relationship between mood and food choices.

2. Manage Stress Effectively: Find healthy ways to manage stress, such as exercise, meditation, yoga, or other relaxation techniques.

3. Practice Mindful Eating: When eating, pay full attention to the food, enjoy each bite, and listen to your body's hunger and fullness signals.

4. Find Positive Distractions: Divert attention from cravings by engaging in enjoyable or beneficial activities, such as reading, listening to music, or spending time with friends and family.

5. Maintain Availability of Healthy Foods: Keep healthy foods available at home and avoid keeping unhealthy foods that can trigger emotional eating.

6. Set Realistic Goals: Create small, gradual goals to change eating habits and celebrate each achievement.

7. Seek Professional Support: If emotional eating is difficult to overcome on your own, don't hesitate to seek help from a psychologist, therapist, or nutritionist.

 

By understanding the causes and impacts of emotional eating and implementing the right strategies, working housewives can overcome this problem and improve their quality of life."

Many housewives feel overwhelmed (mentally and emotionally exhausted) when all responsibilities pile up in one place: home, children, and perhaps a side job as well.

 

Here are strategies that can help avoid stress while working from home:

  

🧭 1. Create Time Boundaries between "Mom Role" and "Work Time" 

Set clear working hours, for example, 9:00 AM–12:00 PM, and inform the family. 

✅During working hours, focus on work. Afterward, release the workload and return to the domestic role.

 ✅Use small signals, such as lighting an aromatherapy candle or wearing a headset, so that children/partners know "Mom is working." 

 

🧺 2. Don't Be a Perfectionist 

The house doesn't always have to be perfectly tidy at all times. 

✅Focus on what's good enough (e.g., a clean house in important areas, not everything sparkling). 

Remember: balance is more important than perfection.

  

🌿 3. Provide a "Quiet Space" for Yourself

It could be 10–15 minutes in the morning before the children wake up: drinking tea, praying, reading a light book. 

✅Create a small self-refreshment ritual—taking a warm bath, writing in a journal, or listening to soothing music.

 

🧠 4. Practice Mindfulness or Mindful Remembrance (Zikir)

 

✅While washing dishes or cooking, train yourself to be present in that moment.

For example: feel the water, the aroma of the spices, and enjoy the process.

 This helps calm the mind and prevent burnout from excessive multitasking.

  

👩‍👧 5. Involve the Family 

✅Children can be involved in household tasks (folding clothes, light sweeping). 

Partners can help on weekends. 

By sharing tasks, the burden doesn't feel heavy, and children also learn responsibility.

  

🤍 6. Stop Comparing Yourself 

✅Don't compare your life to mothers on social media. 

Every home has its own rhythm. Focus on your own progress, not the perfection of others.

 

☀️ 7. Recharge Daily Energy 

✅Get enough sleep (although difficult, it's important), eat nutritious food, and take time to go outside, even briefly. 

Sunbathing, light exercise, or simply watering plants can boost your mood."

Here are the signs of a 5-year-old child who possesses high emotional intelligence

   Hi, today I want to share an interesting topic, namely "here are the signs of a 5-year-old child who possesses high emotional intelligence", The reason I chose this topic is because many parents are not aware of their child's mental development, In the world of psychology, Emotional intelligence (EQ) is a person's ability to recognize, understand, manage, and use emotions—both their own emotions and the emotions of others—effectively. In children, EQ plays an important role in their social, emotional, and cognitive development. Children with high EQ tend to adapt more easily, have healthier relationships, and are more successful in various aspects of life.

 

Signs of a 5-Year-Old with High Emotional Intelligence

 

1. Ability to Identify and Name Emotions:

- Description: The child can easily identify and name various emotions that they feel and see in others. This includes basic emotions such as happy, sad, angry, scared, and surprised, as well as more complex emotions such as frustration, disappointment, jealousy, or shame.

- Indicators:

- Rich Emotional Vocabulary: The child uses a variety of words to describe their feelings and those of others.

- Appropriate Emotional Expression: The child can recognize facial expressions and body language that correspond to specific emotions.

- Examples:

- "I feel so happy because we are going to the playground!"

- "He looks sad because his toy is broken."

- Why This Is Important: The ability to identify emotions is the first step in managing emotions. Children who can name their feelings are better able to understand why they feel that way and how to deal with it.

2. Ability to Manage Emotions:

- Description: The child is able to manage their emotions in a healthy and constructive way. This means they not only recognize emotions but also know how to respond to them appropriately.

- Indicators:

- Self-Regulation: The child can calm themselves down when feeling angry, sad, or anxious.

- Impulse Control: The child can delay gratification and control their desires.

- Emotional Flexibility: The child can adapt to changing situations and manage their emotions according to the context.

- Examples:

- When feeling angry, the child takes a deep breath and counts to ten before speaking.

- The child is willing to wait their turn to play with a desired toy.

- Why This Is Important: The ability to manage emotions helps children avoid impulsive and destructive behavior. They learn to respond to situations wisely and consider the consequences of their actions.

3. Empathy and Social Sensitivity:

- Description: The child shows concern and care for the feelings of others. They can understand how others feel and respond in a supportive and compassionate manner.

- Indicators:

- Understanding Others' Perspectives: The child tries to see situations from the point of view of others.

- Offering Help and Support: The child provides words of encouragement or helpful actions when seeing others in difficulty.

- Respecting Others' Feelings: The child avoids behavior that could hurt or offend the feelings of others.

- Examples:

- When seeing a friend crying, the child asks, "What happened? Is there anything I can do to help?"

- The child offers to share a toy with a friend who is bored.

- Why This Is Important: Empathy is the foundation of healthy and harmonious relationships. Empathetic children are better able to build friendships, work together in teams, and contribute to society.

4. Effective Social Skills:

- Description: The child is able to interact with peers and adults in a positive and constructive way. This includes the ability to share, cooperate, communicate clearly, and resolve conflicts peacefully.

- Indicators:

- Cooperation: The child can work together with others to achieve a common goal.

- Effective Communication: The child can express their thoughts and feelings clearly and listen to others attentively.

- Conflict Resolution: The child can resolve disputes in a fair manner that respects both parties.

- Examples:

- The child shares toys with their friends and plays together happily.

- The child calmly explains why they disagree with a friend's idea.

- The child apologizes when they make a mistake and tries to fix the situation.

- Why This Is Important: Effective social skills help children build healthy relationships, avoid conflict, and achieve success in various aspects of life.

5. Problem-Solving Ability:

- Description: The child is able to find solutions to problems they face, whether emotional or practical.

- Indicators:

- Problem Identification: The child can recognize and define problems clearly.

- Solution Generation: The child can generate various possible solutions to the problem.

- Solution Evaluation: The child can consider the pros and cons of each solution and choose the best one.

- Solution Implementation: The child can implement the chosen solution and evaluate the results.

- Examples:

- When unable to open a toy box, the child tries various methods or asks an adult for help.

- When feeling lonely, the child seeks out friends to play with or engages in activities they enjoy.

- Why This Is Important: Problem-solving ability helps children feel more independent and confident. They learn that they have the power to overcome challenges and achieve their goals.

6. Resilience:

- Description: The child is able to bounce back after experiencing failure, disappointment, or difficulty. They do not give up easily and see failure as an opportunity to learn and grow.

- Indicators:

- Optimism: The child has a positive outlook on the future and believes they can achieve their goals.

- Persistence: The child does not give up easily when facing challenges and continues to try until successful.

- Ability to Learn from Mistakes: The child sees failure as an opportunity to learn and improve.

- Examples:

- After failing at trying something, the child says, "I'll try again" or "Maybe I can do it another way."

- The child remains enthusiastic despite losing a game and says, "That's okay, I'll win next time."

- Why This Is Important: Resilience helps children cope with stress, face challenges, and achieve long-term success. They learn that failure is part of the learning process and that they have the power to bounce back.

7. Self-Awareness:

- Description: The child has an understanding of their own strengths and weaknesses, their values, and what is important to them.

- Indicators:

- Recognizing Strengths and Weaknesses: The child knows what they are good at and what they need to improve on.

- Understanding Personal Values: The child knows what they believe in and what is important to them.

- Knowing Personal Preferences: The child knows what they like and dislike, as well as what makes them feel comfortable or uncomfortable.

- Examples:

- The child says, "I am good at drawing" or "I need to practice reading more."

- The child says, "I believe it's important to always be honest."

- The child states, "I like playing outside, but I don't like loud noises."

- Why This Is Important: Self-awareness helps children make better decisions, build more authentic relationships, and reach their full potential.

8. Ability to Use Emotional Language:

- Description: The child uses words that describe emotions accurately and effectively. They can talk about their feelings and the feelings of others clearly and in detail.

- Indicators:

- Extensive Emotional Vocabulary: The child has many words to describe various emotions.

- Ability to Use Metaphors and Analogies: The child can use figurative language to describe their feelings.

- Ability to Talk about Emotions Clearly: The child can convey their feelings in a way that is easily understood by others.

- Examples:

- The child says, "I feel so happy because I can play with you today. I feel like I'm floating on a cloud!"

- The child says, "I understand you feel disappointed because you didn't win, but you did your best."

- Why This Is Important: The ability to use emotional language helps children communicate effectively, build deeper relationships, and understand themselves and others better.

 

Conclusion 

Recognizing the signs of emotional intelligence in 5-year-old children is very important to support their optimal development. By providing appropriate attention and guidance, we can help children grow into individuals who are not only academically intelligent but also have mature emotional abilities and are able to interact well in society. This includes giving them opportunities to express their emotions, teaching strategies for managing emotions, and providing examples of empathetic and constructive behavior."

How to overcome extreme overthinking before bedtime:

   Hi, today I want to share an interesting topic, namely "how to overcome extreme overthinking before bedtime", The main reason I chose this topic is because not everyone can experience a sound and peaceful sleep, There are some types of people who have to do something relaxing before bed because they can't sleep, There are some people who do light exercise before they go to sleep,  There are some people who count numbers in their heads to tire themselves out.

To overcome extreme overthinking before bedtime, there are several comprehensive strategies that can be applied in daily activities. These strategies include lifestyle changes, relaxation techniques, and cognitive approaches.

 

1. Pouring thoughts out in writing: Writing down thoughts can help clear a cluttered mind. Write down whatever is on your mind, whether it's worries, ideas, or feelings. If you don't like writing in a diary, you can try typing on your phone or computer.

2. Meditation: Meditation is an effective way to calm the mind and reduce stress. Find a quiet place, sit comfortably, close your eyes, and focus on your breathing. Meditation helps to divert attention from disturbing thoughts.

3. Brain distraction: Divert the brain's attention with positive or enjoyable things. For example, thinking about a pleasant scenario or making a list of things to do tomorrow. Listening to podcasts or soothing music can also help.

4. Get up and move actively: If your mind is too full, get up and move around. Taking a walk around the house or doing light exercise can help calm the mind. Exercise can make the body more tired, thus reducing energy for overthinking.

5. Seek a friend to talk to: Talking to a trusted friend or relative can help lighten the burden of thoughts. Choose a friend to talk to who is mature and wise. Sometimes, thoughts accumulate because someone prefers to keep them inside rather than talk about them.

6. Don't try too hard: Trying too hard to fight overthinking can actually worsen the situation. Learn to accept what is happening. Overthinking is the brain's process of thinking about how to solve a problem, so just accept the condition that is happening.

7. Divert attention: Divert attention to things around you, such as smelling scents or touching objects. You can also do light, enjoyable activities, such as drinking warm tea or watching a favorite television show.

8. Make a list of things to be grateful for: Writing down things to be grateful for can help shift the focus of the mind to be more positive.

9. Manage stress well: Do relaxation before bedtime, such as practicing breathing or meditating.

10. Create a sleep schedule: Implement sleep hygiene by creating a comfortable sleep environment, not playing with gadgets before bed, and sleeping and waking up at the same time. Avoid using electronic devices one or two hours before bed.

11. Address stressors: Address the causes of stress by breaking them down into small parts and making an action plan.

12. Schedule "worry time": Set aside a specific time each day to think about and address worries. If thoughts come up at night, remind yourself that there is already a specific time to think about them.

13. Grounding technique: Use grounding techniques such as the 5-4-3-2-1 method to divert attention to the present moment. Identify 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 feel.

14. Breathing exercises: Do deep and slow breathing exercises to activate the parasympathetic nervous system and reduce stress. Try the 4-7-8 technique: inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.

15. Progressive muscle relaxation: Tense and relax each muscle group in the body alternately to release physical and mental tension.

 

If overthinking continues and interferes with quality of life, seek professional help immediately, such as a psychologist or psychiatrist. Therapies such as CBT (Cognitive Behavioral Therapy) can help identify and change negative thought patterns."

What makes someone feel special

    Hi, today I want to share an interesting topic, namely "What Makes Someone Feel Special?", The reason I chose this topic is because not everyone feels special, To know their special powers, many people are willing to pay a high price to get information on how to get special recognition, The feeling of being "special" is one of the basic human emotional needs. It's not about being unique in the eyes of the whole world, but about feeling a deep sense of self-worth and recognition in certain relationships or communities, If we pay attention, the need for recognition can multiply the chances of luck in each individual, Hard work alone is not enough to prove that we are unique creature, we need to instill a reputation, integrity, high work ethic and humility to accept discomfort.

Here are the main psychological and interpersonal factors that make someone feel special:

 

1. Being Seen and Heard

The feeling of being special often stems from the experience that one's existence is noticed and authentically acknowledged.

 

- Recognition of Existence: A person feels special when others see not only their physical appearance, but also the essence of themselves—their values, interests, and quirks.

- Active Listening: This is more than just hearing words. It's when others are fully present, ask follow-up questions, and remember small details you share. This shows that your thoughts matter.

- Emotional Validation: When someone is in a difficult or vulnerable situation and another person acknowledges, "I understand why you feel that way," it provides validation that makes them feel that their feelings are legitimate and respected.

 

2. Unique Appreciation

The feeling of being special arises when the appreciation given is specific and personalized to them, rather than just general praise.

 

- Specific Praise: Instead of saying, "You're great," praise that makes someone feel special is, "The way you explained that complex concept was amazing; you really have a talent for teaching." This acknowledges specific skills and efforts.

- Personalized Gestures: Gifts, surprises, or help that are deliberately tailored to the person's interests, needs, or love language. For example, making coffee exactly the way they like it without being asked, or sending an article about a hobby they've recently taken up. This shows, "I notice you and care about what you care about."

- Recognition of Contribution: Feeling special when knowing that their presence or contribution makes a difference. For example, in the workplace, when their ideas are recognized as key to the success of a project; or in the family, when their role as a comforter is appreciated.

 

3. Being Wanted and Needed

Humans have an intrinsic need to feel that they are valuable to others and have an important place.

 

- Active Pursuit: Feeling special when others proactively seek their presence—specifically inviting them to events, calling to hear how they are doing, or asking for their opinion.

- Relying on Them: A person feels special when others trust them with important responsibilities, secrets, or ask for help with something that only they can do. This sends the message, "I need you and I trust your abilities."

- Unconditional Acceptance: Feeling special when they know that they can be their vulnerable selves, with all their flaws, and still be loved or accepted. This is the foundation of authentic affection.

 

4. Differential Treatment

In the context of close relationships (partners, best friends), differential treatment affirms their special status.

 

- Priorities: Being a priority above other less important things. This doesn't mean being the sole focus, but having a guaranteed and special place in the other person's schedule or heart.

- "Insider": Being given access to personal information, future plans, or secrets that are not shared with others. This creates an exclusive bond that says, "You are in my inner circle."

In short:

A person feels special when they experience depth of relationship—where they are not only treated well, but also seen holistically, appreciated specifically, and uniquely needed by those who matter to them."

Hopefully this information can give you an insight how to improve your career path, good luck.

Understand the basic differences between introversion and social anxiety so you don't misdiagnose yourself.

 

   Hi, today I want to share an interesting topic, namely "Understand the basic differences between introversion and social anxiety so you don't misdiagnose yourself",  The reason I chose this topic is because many people like to judge themselves in a way that makes thing worse, Some people like to judge based on what they like but don't have time to think about what makes them stay in good preparation, when they do something based on expectations only, they will do something that can cause social anxiety because they think what they do is always right for other people's shake,  since not many people know how to deal with social anxiety, let's delve deeper into the fundamental differences between introversion and social anxiety to ensure you don't misdiagnose yourself. An accurate understanding will help you recognize the characteristics of yourself or others more precisely.

 

Introversion: More Than Just Shyness

 

- Definition: Introversion is a personality trait characterized by a focus on one's internal world, such as thoughts, feelings, and ideas. It is not a deficiency or a problem but rather a natural preference in how someone processes information and gains energy.

Source of Energy:

- Recharging Their Own Battery: Introverts gain energy from time spent alone or in quiet, reflective activities. Social interactions, especially intense or prolonged ones, can drain their energy.

- Quality Over Quantity: They tend to prefer deep, meaningful interactions with a few close people rather than many superficial interactions with many people.

Social Preferences:

- Enjoying Solitude: Introverts often enjoy spending time alone reading, writing, reflecting, or pursuing personal hobbies. This alone time is important for them to process experiences and restore energy.

- Choice in Interactions: They don't always avoid social interactions, but they tend to choose smaller, more intimate events or activities. They may feel more comfortable in one-on-one conversations than in large groups.

Feelings in Social Situations:

- Not Anxious or Afraid: Introverts do not feel anxious or afraid in social situations. They may feel tired or overwhelmed after too much interaction, but this is different from anxiety.

- Choosing Not to Participate: They may choose not to participate in social events due to personal preference, not because of fear or anxiety. They may feel more productive or relaxed doing something else.

Strengths of Introverts:

- Deep Reflection: Introverts tend to think deeply and reflect on various things. They often have a rich understanding of themselves and the world around them.

- Creativity and Innovation: Many introverts are very creative and innovative because they spend time thinking and developing new ideas.

- Good Listeners: Introverts tend to be good listeners because they prefer to listen and observe rather than talk.

- Example: Someone who, after a day working in a busy environment, chooses to go home and read a book or watch a movie alone rather than go out with friends. They feel more relaxed and energized afterward.

 

Social Anxiety (Social Phobia): More Than Just Shyness

 

- Definition: Social anxiety is an anxiety disorder characterized by excessive and persistent fear of social situations in which a person may be judged or humiliated by others. It is a mental health condition that can significantly affect daily life.

Source of Fear:

- Fear of Being Negatively Evaluated: People with social anxiety fear being negatively evaluated by others. They worry about doing or saying something that will make them look foolish, strange, or incompetent.

- Constant Feeling of Being Judged: They feel that everyone is watching and judging them, even in the most ordinary situations.

- Behavior in Social Situations:

- Avoiding Social Situations: They tend to avoid social situations or face them with great fear and anxiety. This can include avoiding parties, meetings, public speaking, or even interacting with strangers.

- Physical Symptoms: Social anxiety is often accompanied by physical symptoms such as heart palpitations, sweating, trembling, nausea, dizziness, and difficulty speaking. These symptoms can worsen fear and anxiety.

- Safety Behaviors: To reduce anxiety, they may use "safety behaviors" such as avoiding eye contact, speaking in a soft voice, or always bringing a friend.

- Feelings in Social Situations:

- Anxious and Afraid: People with social anxiety feel very anxious, afraid, and uncomfortable in social situations. They may experience panic attacks in very frightening situations.

- Feeling Judged: They feel that everyone is watching and judging them, and they worry about what others think of them.

- Impact on Life:

- Social Isolation: Social anxiety can lead to social isolation because the person avoids interacting with others.

- Difficulties in Work and Education: It can affect performance at work or school, especially if the job or study involves social interaction.

- Other Mental Health Problems: Social anxiety often occurs together with other mental health problems such as depression, other anxiety disorders, or substance abuse.

- Example: Someone who feels very nervous and afraid when they have to speak in public or attend events where they don't know many people, so they try to avoid them altogether. They may experience physical symptoms such as heart palpitations and cold sweats.