Box breathing and it’s benefits for mental health

Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever.

It can also calm and regulate the autonomic nervous system.

Benefits of box breathing

Apart from the benefits, mentioned above, box breathing has more benefits.

The slow holding of breath allows CO2 to build up in the blood.

An increased blood CO2 enhances the cardio-inhibitory response of the valgus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.

So whenever you’re feeling anxious, distracted, or in need of a destressing, give box breathing a try. 


How to practice box breathing, step by step?   

  1. Make sure you are seated upright in a comfortable chair with your feet flat on the floor
  2. Try to be in a stress-free, quiet environment where you can focus on your breathing. 
  3. Keep your hands relaxed in your laps with your palms facing up, focus on your posture as this will help you take deep breaths. 

COVID Anxiety: Coping with Stress, Fear and Worry

It has been a frightening time since the lockdown was implemented. And for many people, the uncertainty surrounding covid is the hardest thing to handle. While we still don’t know who will be impacted or how bad things might get, there are many things you could do to manage your anxiety and fears during this unique crisis.


First, let’s examine some Covid Anxiety Symptoms: 

1. Feeling stressed the viral outbreak will trigger economic depression, take the life of someone they love, more.

2. Constantly checking Covid related news   

3. Being unable to concentrate or make decisions

4. Difficulty falling or staying asleep


Everyone experiences unique Covid anxiety symptoms and has different ways to overcome their mental health issues. But here are a few ways you can deal with covid anxiety.

1. Try meditating and exercise regularly

2. Eat healthy and well-balanced meals

3. Get vaccinated if you have the option to – follow rules and recommendations from government and health authorities

4. Call your friends and family to talk about your concerns and feelings

5. Engage in hobbies and activities you enjoy

Anxiety can cause symptoms, mostly physical and some of these may be similar to the symptoms of COVID-19. So let’s take a look at the differences between the two.

If these tips above don’t seem to help, and you feel like your anxiety keeps coming in the way of your daily life, then it’s better to seek professional help. Contact us today to speak to our licensed psychologists and trained counselors.

6 tips on taking care of your mental health while working from home during COVID-19

Lockdown brings about new challenges for those working from home. The shift in routine from office to home brings about a variety of stress and comfort issues. So, it’s important more than ever to take special care of your mental health during this time. So take a look at these tips to practice mental health self-care. 

Get Enough Sleep

Maintain a consistent sleep schedule. It helps keep your mind on the task and increases focus. A good night’s sleep every night also means you wake up with a well-rested mind and body ready to take on the day.



Create a Designated Workspace

When you’re at home, you get tempted to set up shop from your bed, we all do. However, at the end of the day, you would still want to go home or in this case, a place away from your workspace so set up a dedicated work area, whether it’s a desk or sofa in your living room. 


Whether you work from home or office, a balanced diet is always important. So try to maintain a good diet for energy and stay hydrated throughout the day. And stay away from junk food.



Create a new routine

Of course, it’s not the same as it used to be, but to have some sort of normality, it is wise to stick to a few possible elements from your old routine. So try to follow your same office routine. Take lunch breaks, coffee breaks, or recreation times according to your old routine. Make a new routine with the foundation from your old one.


Key is balance

Working from home with nowhere to go at the end of the day or on the weekends doesn’t mean you immerse yourself completely into your work. Take breaks in between work and give yourself enough time to walk away from your screens, move around and stretch.




Set boundaries

If working from home is stressful enough, then overworking would be like picking on your fresh wound. Therefore, it’s important to clock in and clock out at set times to avoid overworking yourself.




Hope these few tips help you take care of your mental health while working from home. And for a professional look at the matter, reach out to us for the Employee Assistance Program that’s designed to enhance the emotional and psychological well-being of the employee. ⠀

Mental Health Support During Covid-19 Pandemic

Anxious mind 1: There are 1000s of people dying per day, my parents are abroad, and I also have sick grandparents. What if something happens to them!

Anxious mind 2: Due to the economic impact of Covid, all sorts of companies are closing down and cutting down staffs. What if my company makes me redundant, or worse if they decide to close the business!

Anxious mind 3: I don’t have enough earning or savings; how will I manage if my family or I get sick due to Covid? What do I do – Where do I go!

Anxious mind 4: There are news on covid cases and death rates, economy shrinking, political disputes, climate change. Hearing the news makes me feel sad and I don’t have the motivation to do anything.

It’s an unprecedented time for everyone, this is new for all of us. As the pandemic has had a major effect on our lives, and it is natural to feel stress, anxiety, grief, and worry during the Covid-19 pandemic. Many of us are facing challenges that cause strong emotions in children, adult and elderly people. Learning to cope with these emotions in a healthy way will make you, the people you care about and those around you become more resilient.

Every person has a unique way to learn how to manage their thoughts and emotions. In therapy, you learn ways to cope with the impacts of COVID in your life. Contact us today to get the help you need from one of our therapists. 


5 Reasons Online Therapy is Right for You

1. Treatment is more accessible

Our team at Happy Minds Nepal have a wide range of expertise in mental health illness that is accessible to you from anywhere in the world. If you live in rural or remote areas with limited or no mental health expert in your geographical area, our platform and online service is the best option to access mental health information and treatment.

2. Online therapy is tailored to your convenience

Happy Minds Nepal’s online therapy offers you the convenience and comfort of not having to leave your comfort bubble, you could talk to your therapist at home with your pyjamas on or at work with work suit. This can especially benefit socially anxious people because you don’t face anxiety-inducing face-to-face conversations.


3. No Travel Restriction

Online therapy at Happy Minds Nepal is a web-based service. While you don’t have to travel to visit your therapist, you can also attend your sessions from anywhere. Be it during your holiday gateway or work field trip, our services reach wherever your smart device reaches.


4. Online therapy is entirely confidential

Happy Minds Nepal team is responsible to handle your confidential information. While your personal information such as full name, address, phone number, email address, emergency contact details are shared with the admin team. The therapists have a non-disclosure agreement with GG Corporation Pvt Ltd to not share your data with any third parties or agencies (law agencies excluded under emergency circumstances).


5. Cost-Effectiveness

Happy Minds Nepal offers a pool of mental health experts who offer their best service and appointment booking for a reasonable price. For Nepalese people residing outside of Nepal, our services are 50% more affordable than the local price at most markets.



Attitude and Perception of Youth towards Discussion on Sexual Assault

Susmita Bogati

Research year:- 2017

Abstract:Violence against women and children is increasingly recognized as a specific health and human rights issue. Sexual assault refers to sexual contact or behavior that occurs without explicit consent of the victim. Emotionally, the problem is associated with chronic somatic disorders, anxiety, depression, high risk sexual behavior, chronic illnesses and socio-economic consequences that generally impact negatively on the victim’s quality of life. This study aims to find out the attitude and perception of youth towards discussion on sexual assault. A study entitled “Attitude and perception of youth towards discussion on sexual assault” was conducted during the year 2017 in V.S.Niketan College, Tinkune, Kathmandu using descriptive cross-sectional method. Structured questionnaire and likert scale was used as instrument for assessing the attitude and perception using census method where the total number of participants was 90. The study concluded that most of the respondents had good attitude and perception towards open discussion on sexual assault.

There is no association between attitude and socio-demographic profile of the respondents. In case of perception, the study resulted to association between educational status and the gender orientation can cause the sexual assault on the respondents. The study revealed that the attitudes of respondents towards discussion on sexual assault is 45.6% having negative attitude and 54.4% having positive attitude and the perception of the respondents towards discussion of sexual assault showed that 45.6% have poor perception and 54.4% have good perception. The study can be implicated in a larger sample. This study was focused on quantitative data, it is recommended to conduct similar type of study by using both quantitative and qualitative approach. Various awareness programs like self-defense trainings, self-esteem development trainings and many more need to be launched in different college and school students which will help to raise knowledge and awareness about sexual assault.

Keywords: Sexual Assault, Attitude and Perception