MENTAL HEALTH IN THE HEART OF MAUN

Many people, when trying to explain how they feel, use a general phrase: “I’m not okay.” It is a valid expression, but too broad. It can mean sadness 😔, fear 😨, anger 😠, frustration 😣, or a combination of all of them. When we do not differentiate what we feel, discomfort becomes more confusing and harder to manage. Being sad is not the same as being afraid. Feeling angry is not the same as feeling frustrated. Each emotion carries a different message and requires a different response. Learning to distinguish them is not an intellectual exercise; it is a way of gaining inner clarity 🧠. Distinguishing sadness allows us to understand loss Sadness appears when we experience loss, disappointment, or separation. It may arise from the absence of someone, from a dream that did not come true, or from a change we did not want. Its energy is slow and heavy, often inviting silence and reflection 🌧️. When sadness is not recognized, it may turn into irritability or persistent fatigue. However, ...

Anxiety can be confusing 😟. Many people describe it as a sudden feeling of restlessness, pressure in the chest 💓, or an inner sense of threat that is difficult to explain. Sometimes there is no visible danger, and yet the body reacts as if something urgent were happening. This can feel bewildering. A person may ask, “Why is this happening if nothing is going on?” 🤔 To understand it, we must remember that the body does not always distinguish between real danger and anticipated danger. If the brain interprets something as potentially threatening, it automatically activates the defense system. At that moment, the organism shifts into survival mode 🛡️. Palpitations are preparation for action When the body perceives danger, the heart speeds up ❤️. It does not do so by mistake, but to send more blood to the muscles and prepare for a possible reaction of escape or defense. Palpitations — which may feel like strong beats in the chest or rapid pounding — are part of this natural mechanism. ...

Many people describe a constant feeling of heaviness in their back, stiffness in their neck, or tension in their shoulders 🦴. There is not always an obvious injury or clear physical cause, and yet the discomfort persists. Sometimes it appears as a dull ache; other times as a muscle contraction that limits movement and causes exhaustion. When pain repeatedly appears in these areas of the body, it may be worth asking a different question: what is this part of me carrying? The body does not only carry objects. It also carries experiences. The back may reflect an invisible emotional burden The back, especially the upper and lower regions, is a structure designed to support weight. In everyday life, however, that weight is not always physical. Family responsibilities 👨‍👩‍👧‍👦, concern for children, financial pressure 💼, unresolved conflicts, and constant fear can become invisible burdens. When a person lives in a state of continuous responsibility, they may develop a rigid posture with...

There is a kind of fatigue that does not improve after a night’s sleep. It does not disappear after a quiet weekend or a few extra hours in bed 🛌. It is an exhaustion that seems to accompany the person from the moment they wake up, as if the day begins already carrying accumulated weight. This kind of fatigue often causes confusion. A person may ask: “If I’m not sick, if I haven’t done any extraordinary physical effort, why do I feel this way?” Understanding this experience requires distinguishing between two different forms of fatigue that, although they may seem similar, do not have the same origin. Emotional fatigue and physical fatigue are not the same Physical fatigue appears after clear bodily effort. Working long hours under the sun ☀️, lifting heavy objects, or performing demanding tasks produces natural tiredness. This exhaustion usually improves with rest, proper nutrition, and restorative sleep. When the body receives sufficient recovery, it returns to balance. Emotional fa...

Many people live through a confusing experience: they feel pain in their back, neck, arms, or legs 🦴, they visit the doctor, undergo medical tests, and receive an answer that sounds reassuring but does not solve the problem: “Everything is normal.” Yet the pain continues. A deeper question then emerges: if there is no visible illness, why does the body hurt? Understanding this situation requires looking beyond medical tests. The body does not respond only to infections or injuries; it also reacts to what we go through, to the tensions we accumulate, and to the worries we carry in silence 🤐. Stress Is a Bodily Response Stress is not just repetitive thinking or constant worry. It is a biological activation ⚠️. When we face financial difficulties, family conflicts, uncertainty, or responsibilities that never seem to end, the organism enters a state of alert. In that state, muscles tighten, breathing changes, and the body prepares as if it had to defend itself. This mechanism is useful w...

Central page of the adolescent mental health and wellbeing program Adolescence is not just a stage of life: it is a time of discovery, questions, intense emotions, and important decisions. Many young people are learning who they are, what they feel, what they value, and how they want to build their future—often without enough safe spaces to talk, reflect, and grow. Grow Well was created to be that space. This program does not aim to tell adolescents who they should be or what they must do. It is not a traditional class or an evaluation. Its purpose is to walk alongside them as they learn to know themselves better, take care of their mental and emotional health, strengthen their relationships, and make more conscious and responsible decisions for their future. If you are a teenager, this program is for you. You can explore it at your own pace, start with the topic that interests you most, and come back whenever you need to. There are no right or wrong answers—only experiences, learning...

Learning about health, emotions, and self-care is important, but what truly makes a difference is putting it into practice every day . Habits are not created overnight; they are strengthened through small steps repeated over time. But… what happens after learning? How do I maintain what I already know when I return to my daily routine? How can I avoid forgetting what helps me feel well? Reinforcing what you’ve learned is key to continuing to grow and take care of yourself in the long term. This post invites you to reflect on how healthy habits are consolidated when you remember them, practice them, and make them your own . 1. Remembering What I’ve Learned Is an Act of Care Every tool you’ve learned—regulating emotions, asking for help, saying “no,” taking care of yourself—is a valuable resource. Remembering it helps prevent falling back into old patterns. Memory also protects. “What I remember, I can use.” 2. Habits Are Built with Consistency, Not Perfection You don’t need to do everyt...

Many decisions may seem small in the moment, but they have a big impact over time. Sometimes we choose without thinking too much, guided by curiosity, peer pressure, or the desire to fit in. However, every choice is either building—or weakening—our future. But… what does it really mean to make a mindful decision? How does substance use affect what I want for my life? Can I protect my future starting now, even if I’m still young? Asking these questions is not exaggeration—it’s growth. This post invites you to reflect on how mindful choices today can protect your future tomorrow , especially when it comes to substance use. 1. My Future Begins with Small Decisions The future is not built all at once. It is shaped by daily choices. Some may seem insignificant, but over time they create a path. Choosing mindfully today is a form of respect for the person you will become tomorrow. “My choices today influence my tomorrow.” 2. Thinking Before Acting Is a Strength Being mindful does not mean be...

Many times, the problem is not knowing that something is not good for us, but not knowing how to say it . In social situations, fear of embarrassing ourselves, being rejected, or breaking group dynamics can appear. That’s why learning to say “no” also means developing social skills . But… can you say “no” without starting a conflict? Is it possible to stay firm and still be respectful? How can you respond when the pressure comes from friends or people close to you? Strengthening your social skills gives you tools to protect yourself without isolating yourself. This post will help you understand how social skills can protect you from substance use . 1. Social Skills Also Protect My Health Knowing how to express what you think, ask for respect, and set boundaries is part of emotional health. It’s not only about avoiding substances, but about learning to relate in safer ways. “Relating well also protects me.” 2. Saying ‘No’ Calmly Shows Confidence A “no” said with a firm voice, calm postu...

Many times, without realizing it, we are very hard on ourselves. We say things we would never say to a friend: “I’m a failure,” “I never do anything right,” “I’m not good enough.” These inner words are not harmless; they influence how we feel and how we act. But… what if the way you talk to yourself could help you instead of bringing you down? What if you learned to treat yourself with the same kindness you show to someone you care about? This post invites you to discover how positive thinking is not pretending everything is fine, but learning to speak to yourself with respect, understanding, and support . 1. My Inner Dialogue Matters What you say to yourself carries weight. Your mind is always listening. If the message is negative, your mood drops; if it is kind, your strength grows. It’s not about lying to yourself—it’s about being fair to yourself. “My inner words affect how I feel.” 2. Positive Thinking Is Not Ignoring Problems Positive thinking does not mean denying what hurts or...

Saying “no” is not always easy. Sometimes there is fear of disappointing others, losing friends, or being judged. During adolescence, when the need to belong is strong, these situations can create a lot of pressure. But… how can you say “no” without feeling guilty? Is it possible to refuse without starting a conflict or being left out? What can you do when the pressure comes from people close to you? Learning to say “no” is a skill that protects your well-being and your freedom. This post aims to help you find clear and respectful ways to say “no” to substance use . 1. Saying “No” Is a Right You have the right to decide what you do with your body and your life. You don’t need to justify yourself or give long explanations to take care of yourself. Saying “no” doesn’t make you weak—it makes you responsible. “My decision deserves respect.” 2. You Don’t Have to Convince Anyone When you say “no,” you don’t need to convince others that your decision is valid. Explaining too much often opens ...

When people talk about substance use, they often think only about the moment: curiosity, peer pressure, or the immediate feeling. Rarely do we calmly talk about the consequences , not to scare, but to understand. But… what can really happen when someone uses substances? Do the consequences appear right away or over time? Are they the same for everyone? Knowing the answers helps you make more conscious and responsible decisions. This post aims to help you understand the possible consequences of substance use , from a realistic and non-judgmental perspective. 1. Not All Consequences Appear Immediately One of the most misleading ideas is thinking that if nothing happens at first, then there is no risk. Many consequences appear gradually, over time. Just because something doesn’t hurt today doesn’t mean it won’t have an impact tomorrow. “What doesn’t show now may appear later.” 2. Effects on Physical Health Substance use can affect different parts of the body, such as the brain, heart, lun...

Substance use is a topic that is often discussed, but not always clearly. Sometimes it is exaggerated, other times it is minimized, and in many cases ideas are repeated that are not entirely true. Between myths, pressure, and silence, it is easy to feel confused. But… why do some people start using substances? Is it just curiosity? Does peer pressure play a role? Does everyone who tries a substance become addicted? Understanding the real causes and breaking down the most common myths is key to making more informed decisions. This post aims to help you better understand substance use—without judgment or alarmism—through information and reflection. 1. Substance Use Has More Than One Cause There is no single reason why someone uses substances. Usually, several factors are involved at the same time: curiosity, peer pressure, stress, the desire to fit in, emotional difficulties, or lack of information. Reducing everything to “weakness” or a “bad decision” is a myth. “Behind substance use,...

Many times, we think that taking care of our health is something big, complicated, or distant. However, much of our well-being depends on small daily choices : how we sleep, what we eat, how we move, and how we handle what we feel. But… what are healthy habits really? Why do they influence how I feel both physically and emotionally? Can what I do every day truly make a difference? The answer is yes. This post invites you to reflect on the importance of building healthy habits to take care of your body and mind, step by step. 1. Habits Are Built Day by Day A habit does not appear overnight. It is formed through repetition, patience, and consistency. It’s not about doing things perfectly, but about doing them regularly . Small, consistent changes lead to big results. “What I do every day matters.” 2. Taking Care of My Body Also Takes Care of My Mind Getting enough sleep, eating well, and moving regularly benefit not only the body but also mood, concentration, and energy. When the body is...

Talking about teen pregnancy can bring fear, confusion, or silence. Sometimes the topic is avoided; other times it is discussed with judgment. However, being informed does not push anyone to make a decision; instead, it provides tools to choose wisely . But… what does pregnancy at this age really involve? How do decisions, information, and personal responsibility play a role? Why is it so important to think before acting? Understanding these aspects helps protect health, life plans, and emotional well-being. This post offers a clear and respectful perspective to help you make informed choices . 1. Teen Pregnancy Is Not Only a Medical Issue Pregnancy does not affect only the body. It also impacts education, goals, relationships, finances, and emotional health. During adolescence—when growth and future-building are still underway—these changes can be especially demanding. Understanding this is not meant to scare; it is about seeing the full picture . “Making good decisions starts with u...

From a young age, we learn many rules about how to behave, what to say, and what not to say. However, there is something fundamental that is not always explained clearly: your body belongs to you . No one has the right to touch it, use it, or make decisions about it without your consent. But… what does bodily autonomy really mean? What is consent? How do I know when something is not right, even if no words are spoken? Understanding these concepts is key to protecting yourself and respecting others. This post aims to help you understand what bodily autonomy and consent are, and why they are so important for your well-being and your relationships. 1. What Is Bodily Autonomy? Bodily autonomy means that you have the right to make decisions about your own body. It includes how you want to be touched, who you allow to get close to you, and which situations make you feel comfortable or uncomfortable. Bodily autonomy is a right, not a privilege. “My body belongs to me.” 2. Consent: Saying ‘Yes...

Talking about sexually transmitted infections (STIs) is not always easy. Sometimes it brings embarrassment, fear, or silence. However, lack of knowledge does not protect us; it actually makes us more vulnerable. Getting informed is a way of taking care of ourselves. But… what are STIs really? How are they transmitted? Can they be prevented? Why is responsibility important when we talk about sexuality? These questions matter if we want to make conscious and safe decisions. This post aims to offer clear and simple information to help you protect your health through knowledge and responsibility. 1. What Are Sexually Transmitted Infections? Sexually transmitted infections are illnesses that are mainly passed through sexual contact. Some of them may not cause symptoms at first, which means many people do not know they have them. Knowing about STIs is not alarmism; it is prevention. “Knowledge is a way to protect myself.” 2. Silence Does Not Protect Many STIs are transmitted because people d...

Social media is part of everyday life for many teenagers. Through it, we communicate, share moments, follow people we admire, and express what we think or feel. Being online feels almost as natural as being face to face. But… is everything that happens on social media harmless? Are we always aware of how what we see, post, or comment affects us? To what extent are we responsible for our behavior in the digital world? These are important questions when it comes to protecting our emotional health. This post invites you to reflect on healthy social media use and on your responsibility toward yourself and others while being online. 1. Social Media Is Not Bad, but It Is Not Neutral Either Social media is neither good nor bad on its own; it all depends on how we use it. It can help us connect, learn, and express ourselves, but it can also create comparison, pressure, anxiety, or conflict. Being aware of its impact is the first step toward using it in a healthy way. “Not everything you see on...

Sometimes we judge too quickly. We see a reaction, a word, or an attitude and draw conclusions without knowing what is happening inside the other person. During adolescence, when emotions are often intense, this happens very often. But… what if, before responding or criticizing, we tried to understand? How would our relationships change if we could look at a situation through someone else’s shoes? This is where empathy comes in. This post invites you to discover what empathy is and how to develop it to improve your relationships and emotional well-being. 1. What Is Empathy? Empathy is the ability to understand how another person feels, even if we don’t think the same way or agree with them. It does not mean justifying everything someone does, but recognizing that their emotions are real. Being empathetic means trying to understand before judging. “Empathy is not agreeing; it is understanding.” 2. Empathy Is Not Weakness Some people think that being empathetic means being soft or lettin...

There are situations where we feel something is not right, but we don’t know how to say it. Sometimes we stay silent to avoid conflict, and other times we react with anger because we have had enough. In both cases, we end up feeling bad—either for staying silent too long or for saying things in a way we didn’t mean to. But… is it possible to take care of myself without hurting others? Can I say “no” without feeling guilty? How can I set boundaries without fighting or disappearing? This is where assertiveness and healthy boundaries become essential. This post will help you understand how to protect yourself emotionally without hurting others or hurting yourself. 1. Why Do We Need Boundaries? Boundaries are clear signals that show what I am comfortable with and what I am not willing to accept. They are not walls to push people away, but lines that protect my emotional well-being. Without boundaries, it is easy to feel used, pressured, or invisible. With clear boundaries, relationships be...