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Messages - Bilkis Khanam

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Academia was unprepared for the wave of stressors that would emerge during the Covid-19 pandemic, from abrupt school closures and childcare disruption to economic loss, racial justice protests and global natural disasters. As a mental health educator and researcher, it is clear that our field is facing enormous mental health challenges, particularly for people in marginalised communities. We cannot simply pretend that things are normal in the academy any longer.

Despite growing awareness of a mental health crisis among undergraduate and graduate students, as well as faculty, much of higher education has remained silent or complicit in perpetuating stigma towards mental illness. I’ve seen this first-hand, even in my own field of clinical psychology. A reckoning with how we handle mental health in daily life in higher education is long overdue.

I decided it was time to do something to change the way we approach mental illness − by starting to (actually) talk about it. I began a free online course for the public called #talkmentalillness in the middle of the pandemic. I wanted to create and share conversations about mental disorders, symptoms and treatment that everyone could have the chance to watch, think over and, hopefully, talk about.

I conducted more than 30 brief interviews with scientists, mental health advocates and psychological treatment experts. They included public autism advocate Temple Grandin as well as Kay Redfield Jamison, who has written about her lived experience with bipolar disorder. Given that we often shy away from discussing serious mental illness in academia even when we come face to face with it in our own classrooms, I spoke with suicide experts and those who shared how to detect early warning signs of psychosis. These conversations also tackled age-old and important questions about how we should (and should not) try to be happy.

These interviews raised three big questions for the sector. I hope they spark conversations about how academia might reimagine what mental health looks like for all.

1. Why is mental illness so harshly stigmatised?
The word “stigma” comes from ancient Greece, referring to a literal mark or “brand” given to social outcasts. Stephen Hinshaw, author of The Mark of Shame, whom I interviewed in the #talkmentalillness series, notes that alongside homelessness and substance abuse, mental illness receives perhaps the most “extreme castigation”.

Despite progress in diagnosis of and treatments for psychological disorders over the past 50 years, stigma about mental illness has increased in the US. Our own state and federal policies continue to perpetuate this by restricting the insurance and employment rights of those who disclose mental health diagnoses.

But what can we do? We can all change our behaviours, big and small, to counter mental illness stigma in academia. This includes changing public messaging of “the face of mental illness” as incompetent or violent individuals often relegated to a distanced “them”, to more accurate images of kind, competent people who are part of a collective “us”. I try to talk about this as an instructor and mentor by sharing stories of academics with mental illness to humanise and normalise their lived stories (such as Elyn Saks) or share science-based data documenting the common occurrence of mental disorders in academics, to help normalise it.

2. Why does mental illness disproportionately impact marginalised groups?
Members of marginalised racial and ethnic minority groups were hit hardest by the Covid-19 pandemic. Concerns have been raised that the pandemic might worsen existing disparities in mental health and treatment access, on top of higher rates of Covid-19 illness and mortality among black and Latinx communities.

Factors contributing to higher risk of mental illness among under-represented groups are multifaceted and span deeply entrenched economic and social structures in the academy and beyond. Academia must understand these issues and discuss them openly. This includes difficult conversations about inequalities embedded in HE that discriminate against students and faculty of colour and/or from underprivileged socio-economic backgrounds.

In the #talkmentalillness series, this included Steve Lopez discussing the need to improve mental health services in Latinx communities and Lauren Ng on the pressing issue of global mental health disparities. Academia must take ownership and start initiatives to learn more about racism’s impact on the mental health of one’s colleagues and students, and make time to understand what antiracism looks like.

The sector must also cultivate open acknowledgment of and support for its students and faculty who have endured the racist and xenophobic interchange sparked by Covid-19. It is firmly time for academia to talk about racism’s impact on mental health within the ivory tower.

3. What can we learn from the science of happiness?
As a society, we are fascinated by understanding and finding happiness. But what exactly is happiness, and how can we pursue it? Recent research on the science of happiness has taught us that the things we often think will make us happy − good grades, job promotions (including tenure) or salary increases − are transient at best. We have also seen that the more we want to become happy, and the harder we try, the less happy we are.

Happiness experts have shown us that science can teach us what really makes us happy and provide strategies we can implement easily in our daily lives. These science-based happiness practices include spending money on experiences and other people rather than on ourselves or on things, keeping daily gratitude journals and focusing on the present moment. Another is accepting and embracing negative feelings or thoughts rather than pushing them away or criticising yourself.

These findings are no secret and are freely available for all, from online resources provided through the Greater Good Science Center,  conversations such as the Happiness Lab podcast and elsewhere. It is eminently possible for us to empower ourselves and our students to make happiness less elusive and more attainable in everyday life.


This article was written by June Gruber, PhD, Associate Professor,
Department of Psychology & Neuroscience, University of Colorado Boulder.

The original article would be found here: https://shorturl.at/cgKL5


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A journey draws a heavenly feeling to our mind but when it is for a great purpose then it seems more interesting than the regular one. An adventurous group tour of The Duke of Edinburgh International Award organized by the Office of the Director of Students’ Affairs, Daffodil International University gives us the same feeling to find our inner self. This award is a global framework for students and learners, which challenges young souls to dream big, celebrate their achievements and call for a changeable good world. As an enthusiastic soul, I also nominated myself to grave this change and be a part of this dignified chance.
Our adventure journey was a part of this award activity. And we selected Tanguar Haor over other places for some very reasons. Tanguar Haor, where water lines blend with the green hills of Meghalaya. The most exciting part to visit a Haor is, we can feel the greeny and watery vibe together. A celestial wetland in the foothill of Seven Sisters. As it is a Ramsar Site, the beauty of sunrise and sunset is the most beautiful sight everyone should feel. The flora of that Haor, birds imposed anyone to fall in love. Almost 30 kinds of migratory birds visited this place every year. As it was an adventure journey; visiting Haor was a perfect decision.
We arrived at the Sylhet railway station at early 4; after a little discussion on our tour plans, we took CNG to start our next journey to direct Sunamganj. After completing a short CNG ride, we finally got a bus which was almost empty. The whole night was leaning into that early morning; sleepless oceanic eyes were tired. Lights were coming with the soft sound of dew, our half-closed eyes witnessed the most beautiful scenario. Red, white water lilies are peeing over the watery sight, and cormorants are gazing at us with their sharp dark look. Every young soul of that bus just wanted to see them, to take a lifetime smile before that epiphanic situation. At 7 am we arrived at our pre-booked Bajra boat ‘Joltorongo’ which means ‘Ripple of Water’. The Sun lately wakes up there and goes to bed very early because the night is the main attraction of that Ramasar site. The whole world is preparing to go to bed, the surroundings are taking a big nap with the musical breezing rhythm and a boy is reciting “Bodh, Camp E” poems on a floating boat. The surrealism of Jibanananda Das is possessing that time.
The watery sight possessed us so blindly as we arrived at that place during the late rainy season. Our Bajra cast the anchor to visit Khorchar Haor, Niladri lake, Hizon Forest, Shimul Bagan, JaduKata river, Barek Tila. Those bluish and greenery places made our adventure tour fulfilled. The owner of our Bajra, Sakib Bhai was a man of joy, his arrangements gave us a royal Haor vibe. From breakfast to dinner, his team served appetizing meals. Different types of sweet water fishes, and dry fishes were on the menu. They also collected Deshi ducks from the local farm. I will never forget the pickle they provided at breakfast. The combination of that pickle and Akhni Polao was one of the best dishes.
The night was full of enjoyment; gaming, singing, gossiping and finally, the feast of BBQ made this journey so soulful. ‘Guess the word’ was a game where awardees had to guess the word from the performance of his/her teammate. Through this adventure journey mostly we got the idea of a team working, no matter what was happening but always we bridged that bonding to fulfil the motive of this journey. Maintaining the chain of command, and raising a helping hand to each other were our best learning experiences. When someone was suffering motion sickness on the boat, others were giving courage, and that was the most beautiful scenario of team management.
We were a group of 25 awardees led by 1 award leader, the Bajra crews were almost 6 people but the positive impact of this adventure journey was not a single person dropped any wastage to the Haor. It is our duty to take care of our mother nature. Most people just visit these places for some aesthetic photos but the aftermath is they do not care about the beauty of the Haor. The instructions of our award leader Nasim Bhai made everything possible to make this journey a neat and clean activity; his leadership was top-notch; and as a leader, his presence was always like a Banayan tree over our head. Any problem to the dept of that problem he just dug up every issue and made a perfect solution which was accepted by everyone.
Without bad experiences, we can not call it an adventure journey. Some mates who belonged to the upper hill area felt motion sickness and that was the most adventurous part for them. But the company of other mates made that bad experience a thrillful journey.
The call of the material world had already arrived. We have to pack our bags and by tearing all the bonding with the bluish greenery. While taking a bath in the Khorchar Haor the whisper of water, and the splashing was mesmerizing. That five minutes free floating on the water, the blue sky is over you, no extra industrial noises, that moment is always special. The departure scene was very pathetic, but by reciting Tagore’s poetry we moved on so easily, “To return there is no path, If ever you see me from the distance, You shall recognize me not, Farewell, my friend”.
Writer: Tuhin Uddin Rony, Student of English Department, Daffodil International University

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এই মুহূর্তে আমরা সবাই একটি আতঙ্কজনক সময় পার করছি। করোনা ভাইরাস সারা বিশ্বব্যাপী মহামারী আকার ধারণ করেছে। রোগের প্রাদুর্ভাব কমানোর তাগিদে ইতোমধ্যে বিশ্বের বিভিন্ন অঞ্চলে বাধ্যতামূলক অবরুদ্ধ ঘোষণা করা হয়েছে। আমাদের দেশেও অনেককে হোম কোয়ারেন্টিনে থাকার পরামর্শ দেয়া হয়েছে এবং আমাদের প্রত্যেকেরই উচিত খুব বেশি প্রয়োজন ছাড়া ঘর থেকে না বের হওয়া, জনসমাগমগুলো এড়িয়ে চলা।

এমতাবস্থায় আমাদের মধ্যে নানা মানসিক চাপ ও উদ্বেগ তৈরি হওয়া খুবই স্বাভাবিক। এমন একটি পরিস্থিতিতে নিজের মানসিক স্বাস্থ্যের যত্ন নেওয়া খুবই গুরুত্বপূর্ণ। কারণ এই দুর্যোগ মোকাবিলার জন্য আমাদের মানসিক শক্তি ও সুস্থতা বজায় রাখতে হবে।

এই পরিস্থিতিতে নিজের মানসিক স্বাস্থ্যের যত্নের জন্য নিম্নলিখিত পদক্ষেপ গ্রহণ করুন:

প্রথমেই এই পরিস্থিতি নিয়ে আপনার মনের মধ্যে কি কি চিন্তা আসছে এবং সেগুলোর পরিপ্রেক্ষিতে কি ধরনের অনুভূতির সৃষ্টি হচ্ছে তা উপলব্ধি করুন। হতে পারে আপনি অধিক দুশ্চিন্তা করছেন, আপনার ভীষণ কষ্ট হচ্ছে কিংবা আপনি অনেক ভয় পাচ্ছেন, যেটাই হোক না কেন এইগুলো আপনার নিজের অনুভূতি এবং এই সময়টাতে এগুলো হওয়া খুব স্বাভাবিক, এই বিষয়টি মেনে নিন। 'কেন আমার এত অস্থির লাগছে, এরকম অনুভব হওয়া ঠিক না'– এই ধরনের বিচার-বিশ্লেষণে যাবেন না এবং অন্যের উদ্বেগ নিয়েও বিচার-বিশ্লেষণ ও হাসি-তামাশা করা থেকে বিরত থাকুন।


রোগের আপডেট সম্পর্কে অবহিত থাকুন, সংবাদ দেখুন, পড়ুন ও শুনুন। তবে গুজব সম্পর্কে সতর্ক থাকতে হবে, বিশেষ করে সোশ্যাল মিডিয়ার ক্ষেত্রে। সোশ্যাল মিডিয়ায় যেকোনো সংবাদ শেয়ার করার ব্যাপারে সতর্ক থাকুন। যেকোনো সংবাদের উৎস সম্পর্কে সচেতন থাকুন। বারে বারে আপডেট চেক করা ও করোনা ভাইরাস সম্পর্কিত সংবাদ অতিরিক্ত দেখা থেকে নিজেকে বিরত রাখুন, এরফলে আপনার মধ্যে আরো বেশি উদ্বেগ তৈরি হতে পারে।


এই সময়টাতে যদিও আমরা শারীরিকভাবে অন্যদের থেকে নিজেকে বিচ্ছিন্ন রাখব তবে প্রিয় মানুষদের সাথে যোগাযোগ বজায় রাখুন। ফোন কলে, ভিডিও চ্যাটিং এর মাধ্যমে খোঁজখবর রাখুন কাছের মানুষগুলোর। সামাজিক যোগাযোগ মাধ্যম এক্ষেত্রে ভালো ভূমিকা রাখতে পারে। আপনার অনুভূতি ও অভিজ্ঞতাগুলো শেয়ার করুন এতে আপনার মন ভালো থাকবে ও আপনি অন্যদের সাথে একাত্ম অনুভব করবেন।


নিজের শরীরের প্রতি মনযোগী হউন। সময় মতো খাওয়া-দাওয়া ও হালকা ব্যায়াম করার চেষ্টা করুন। এতে আপনার শরীরে ক্লান্তি ও অবসাদ কম আসবে।


কিছুটা সময় বের করে নিন একান্ত কিছু সময় কাটানোর জন্য। এই সময়টাতে যা করলে আপনার মাঝে ভালো অনুভূতির সৃষ্টি হয় তা করুন। যেমন: কিছুক্ষণ বারান্দায় সময় কাটানো, বই পড়া কিংবা গান শোনা অর্থাৎ আপনার যা করতে ভালো লাগে, যা করলে কিছু সময় দুশ্চিন্তা থেকে দূরে থাকা যায় তাই করুন।


মেডিটেশন ও রিলাক্সেশন অনুশীলন করুন। মাইন্ডফুলনেস মেডিটেশন ও শ্বাস-প্রশ্বাসের ব্যায়াম (Breathing exercise) উদ্বেগ কমাতে সাহায্য করে। তাই নিয়মিত এইগুলো অনুশীলন করুন।


মনে রাখবেন আমরা সবাই এখন খুব কঠিন একটি সময় পার করছি তবে এই সময়টা চিরস্থায়ী নয়। কিছুদিন পর যখন এই ভয়াবহতা থাকবে না তখন আমরা আবার আগের মত জীবনযাপন করতে পারবো, শুধুমাত্র কিছুদিন আমাদের মনে সাহস ও শক্তি নিয়ে এই দুর্যোগে লড়াই করে যেতে হবে।


পরামর্শ: বিলকিস খানম, সাইকোলজিস্ট, ড্যাফোডিল ইন্টারন্যাশনাল ইউনিভার্সিটি।

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Psychological Support / Positive Affirmations for Self-Esteem
« on: March 25, 2020, 03:39:02 PM »
Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts and enrich your self-esteem.

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Psychological Support / Self-care ideas
« on: March 25, 2020, 03:32:29 PM »
Do you ever forget to take care of yourself?

Here are some self-care ideas that you can fit into a short amount of time. Pick one from them and include them in your life.

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Psychological Support / Benefits of gratitude
« on: March 25, 2020, 03:30:31 PM »
Gratitude means thanks and appreciation. It starts with noticing the goodness in one's life.
The benefits of practicing gratitude are nearly endless. People who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.
Here are some ways to foster gratitude:

•Keep a journal of or in some way note big and little joys of daily life.
•Write down "three good things"—identify three things that have gone well for you and identify the cause.
•Write thank-you notes to others.
•Think about people who have inspired you and what about them was most significant.
•Engage in "mental subtraction." Imagine what your life would be like if some positive event had not occurred.

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Psychological Support / How to manage your anger
« on: March 25, 2020, 03:29:12 PM »
Anger is an emotion that can range from mild irritation to intense rage. This emotion can be problematic when they’re felt too often or too intensely or when they’re expressed in unhealthy ways. Too much anger can take a toll on you, physically, mentally, and socially. Some anger management strategies can help you to reduce and express your feelings.

Anger management isn’t about never getting angry. Instead, it involves learning how to recognize, cope with, and express your anger in healthy and productive ways.

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Psychological Support / The power of "HUG"
« on: March 25, 2020, 03:26:28 PM »
The average length of a hug between two people is 3 seconds. But the researchers have discovered something fantastic. When a hug lasts 20 seconds, there is a therapeutic effect on the body and mind. The reason is that a sincere embrace produces a hormone called "oxytocin", also known as the love hormone. This substance has many benefits in our physical and mental health, helps us, among other things, to relax, to feel safe and calm our fears and anxiety. This wonderful tranquilizer is offered free of charge every time we have a person in our arms, who cradled a child, who cherish a dog or a cat, that we are dancing with our partner, the closer we get to someone or simply hold the Shoulders of a friend.

A famous quote by psychotherapist Virginia Satir goes, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” Whether those exact numbers have been scientifically proven remains to be seen, but there is a great deal of scientific evidence related to the importance of hugs and physical contact. Here are some reasons why we should hug::

1. STIMULATES OXYTOCIN

Oxytocin is a neurotransmitter that acts on the limbic system, the brain’s emotional centre, promoting feelings of contentment, reducing anxiety and stress, and even making mammals monogamous. It is the hormone responsible for us all being here today. You see this little gem is released during childbirth, making our mothers forget about all of the excruciating pain they endured expelling us from their bodies and making them want to still love and spend time with us. New research from the University of California suggests that it has a similarly civilising effect on human males, making them more affectionate and better at forming relationships and social bonding. And it dramatically increased the libido and sexual performance of test subjects. When we hug someone, oxytocin is released into our bodies by our pituitary gland, lowering both our heart rates and our cortisol levels. Cortisol is the hormone responsible for stress, high blood pressure, and heart disease.

2. CULTIVATES PATIENCE

Connections are fostered when people take the time to appreciate and acknowledge one another. A hug is one of the easiest ways to show appreciation and acknowledgement of another person. The world is a busy, hustle-bustle place and we’re constantly rushing to the next task. By slowing down and taking a moment to offer sincere hugs throughout the day, we’re benefiting ourselves, others, and cultivating better patience within ourselves.

3. PREVENTS DISEASE

Affection also has a direct response on the reduction of stress which prevents many diseases. The Touch Research Institute at the University of Miami School of Medicine says it has carried out more than 100 studies into touch and found evidence of significant effects, including faster growth in premature babies, reduced pain, decreased autoimmune disease symptoms, lowered glucose levels in children with diabetes, and improved immune systems in people with cancer.

4. STIMULATES THYMUS GLAND

Hugs strengthen the immune system. The gentle pressure on the sternum and the emotional charge this creates activates the Solar Plexus Chakra. This stimulates the thymus gland, which regulates and balances the body’s production of white blood cells, which keep you healthy and disease free.

5. COMMUNICATION WITHOUT SAYING A WORD

Almost 70 percent of communication is nonverbal. The interpretation of body language can be based on a single gesture and hugging is an excellent method of expressing yourself nonverbally to another human being or animal. Not only can they feel the love and care in your embrace, but they can actually be receptive enough to pay it forward to others based on your initiative alone.

6. SELF-ESTEEM

Hugging boosts self-esteem, especially in children. The tactile sense is all-important in infants. A baby recognizes its parents initially by touch. From the time we’re born our family’s touch shows us that we’re loved and special. The associations of self-worth and tactile sensations from our early years are still imbedded in our nervous system as adults. The cuddles we received from our Mom and Dad while growing up remain imprinted at a cellular level, and hugs remind us at a somatic level of that. Hugs, therefore, connect us to our ability to self love.

7. STIMULATES DOPAMINE

Everything everyone does involves protecting and triggering dopamine flow. Low dopamine levels play a role in the neurodegenerative disease Parkinson’s as well as mood disorders such as depression. Dopamine is responsible for giving us that feel-good feeling, and it’s also responsible for motivation! Hugs stimulate brains to release dopamine, the pleasure hormone. Dopamine sensors are the areas that many stimulating drugs such as cocaine and methamphetamine target. The presence of a certain kinds of dopamine receptors are also associated with sensation-seeking.

8. STIMULATES SEROTONIN

Reaching out and hugging releases endorphins and serotonin into the blood vessels and the released endorphins and serotonin cause pleasure and negate pain and sadness and decrease the chances of getting heart problems, helps fight excess weight and prolongs life. Even the cuddling of pets has a soothing effect that reduces the stress levels. Hugging for an extended time lifts one’s serotonin levels, elevating mood and creating happiness.

9. PARASYMPATHETIC BALANCE

Hugs balance out the nervous system. The skin contains a network of tiny, egg-shaped pressure centres called Pacinian corpuscles that can sense touch and which are in contact with the brain through the vagus nerve. The galvanic skin response of someone receiving and giving a hug shows a change in skin conductance. The effect in moisture and electricity in the skin suggests a more balanced state in the nervous system – parasympathetic.
Embrace, embrace with your heart.~~

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Psychological Support / Self-nurture
« on: March 25, 2020, 03:24:50 PM »
Self-nurturing is a great way to feel better and gain positive self-esteem. It also helps to get relax and rejuvenate and overcome anxiety and depression. One of the best ways to nurture yourself is by sending loving messages to you. Tell yourself, “I love you and appreciate who you are.” When you do something well, give you admiration. Say, “wow! Great job!” When you are struggling or feeling upset be supportive to yourself by telling, “You are not alone, I am with you”.

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বিশ্ববিদ্যালয়ের ক্লাস শেষ করে বাড়িতে ফিরেছে তানিয়া ( ছদ্দনাম) । খুব ক্লান্ত অনুভব করছে সে, তাই কিছু না খেয়েই ঘরে গিয়ে ঘুমিয়ে পড়লো। কিছুক্ষণ পর হঠাৎ তানিয়ার ঘুম ভেঙ্গে গেল। তার মনে হচ্ছে তার বুকের উপর ভারী কিছু বসে আছে, সে ঠিকমত নিঃশ্বাস নিতে পারছে না। নড়াচড়া করতে পারছে না। এমনকি তানিয়া খুব চেষ্টা করছে তার মাকে ডাকতে কিন্তু কিছুতেই তার গলা দিয়ে কোনো শব্দ বের হচ্ছে না।

এরকম অভিজ্ঞতার সম্মুখীন আমরা মাঝে মাঝে হয়ে থাকি কিংবা আমাদের আশেপাশের মানুষদের কাছ থেকে শুনে থাকি তারা এই ধরনের অভিজ্ঞতার মধ্য দিয়ে গিয়েছেন। এই অসহায় অবস্থাটাকে অনেকে “ বোবায় ধরা” বলে থাকেন। “ বোবায় ধরা” নামকরনটি এসেছে লোকাচারীয় কুসংস্কার থেকে। ধারনা করা হত বোবা নামের ভূত ঘুমের মধ্যে বুকের উপর বসে মুখ চেপে ধরে তাই ব্যাক্তি কথা বলা ও নড়াচড়া করতে পারে না। চিকিৎসাশাস্ত্রের ভাষায় একে বলা হয় “স্লিপ প্যারালাইসিস”।
আমরা যখন ঘুমাই তখন আমরা সচেতন অবস্থায় থাকি না। আমাদের মস্তিষ্ক কথা বলা, নড়াচড়া করা সাময়িকভাবে বন্ধ রাখে এবং আমাদের শরীর ধীরে ধীরে থিথীল হয়। ঘুম বিশ্লেষকদের মতে আমাদের ঘুমের ২ টি পর্যায় রয়েছে। একটি হল NREM ( Non- Rapid Eye Movement), যখন আমরা গভীর ঘুমে থাকি। এই পর্যায়ে আমাদের শরীর শিথীল হয় ও পুনরায় কাজ করার জন্য নিজেকে তৈরী করে। মোট ঘুমের প্রায় ৭৫ শতাংশ জুড়ে এই পর্যায়টি চলে। আরেকটি পর্যায় হল REM ( Rapid Eye Movement), এই পর্যায়ে আমাদের চোখের মণি খুব দ্রুত নড়াচড়া করে এবং এই সময়টাতেই আমরা স্বপ্ন দেখে থাকি।এই পর্যায়েও আমাদের শরীর শিথীল থাকে এবং আমাদের পেশি সচল থাকে না। এই NREM ও REM পর্যায় দুটি পর্যায়ক্রমে ঘুমের মধ্যে চলতে থাকে। একটা সময় আমাদের ঘুম ভেঙ্গে যায় বা আমরা সচেতন অবস্থায় চলে আসি। কোনভাবে যদি এই REM পর্যায়টি শেষ হবার আগেই আমাদের চেতনা ফিরে আসে তাহলে আমরা দেখব আমরা কথা বলতে ও নড়াচড়া করতে পারছি না। কারন তখনও আমাদের মস্তিষ্কের চেতন অংশের সম্পূর্ন কার্যক্রম শুরু হয়নি, যারকারনে পেশীগুলোতে মস্তিষ্ক থেকে নড়াচড়া কারার সিগনাল পৌঁছতে পারেনি। এই অবস্থাটিকেই স্লিপ প্যারালাইসিস বলা হয়।
স্লিপ প্যারালাইসিস যেকোনো বয়সের মানুষের মধ্যে দেখা দিতে পারে। প্রতি ১০ জনের মধ্যে ৪ জন ব্যাক্তি জীবনে কোন না কোন সময় এই অভিজ্ঞতার সম্মুখীন হতে পারে। স্লিপ প্যারালাইসিস এর সাথে বংশগতির সম্পর্ক রয়েছে। স্লিপ প্যারালাইসিস বিভিন্ন কারনে হতে পারে। যেমনঃ ঘুম কম হওয়া, অনিয়মিত ঘুম, ওষুধের প্রভাব, মাদকের প্রভাব। এছাড়া মানসিক চাপ বা মানসিক রোগ যেমনঃ বাইপোলার মুড ডিসঅর্ডার এর কারনেও স্লিপ প্যারালাইসিস দেখা দিতে পারে।

স্লিপ প্যারালাইসিস তেমন গুরুতর কোন রোগ নয়। যদি এক-দুবার ঘটে থাকে তবে এর জন্য তেমন কোন চিকিৎসার প্রয়োজন নেই। তবে যদি বার বার ঘটতে থাকে তাহলে চিকিৎসকের পরামর্শ গ্রহণ করতে হবে। যদি মানসিক সমস্যা থেকে স্লিপ প্যারালাইসিস দেখা দেয় তাহলে মানসিক রোগ বিশেষজ্ঞের থেকে চিকিৎসা গ্রহণ করতে হবে। স্লিপ প্যারালাইসিসের হাত থেকে বাচার জন্য ঘুমের কিছু নিয়ম মেনে চলা প্রয়োজন যেমনঃ ঘুমের নির্দিষ্ট সময় মেনে চলা, দৈনিক ৬-৮ ঘণ্টা ঘুমানো, ঘুমের আগে গোসল করা অথবা শরীর মোছা, হালকা কাপড় পরিধান করে ঘুমানো। এছাড়া ঘুমাতে যাওয়ার আগে নিয়মিত রিলেক্সেশন এক্সারসাইজ করে ঘুমালে স্লিপ প্যারালাইসিস থেকে মুক্তি পাওয়া সম্ভব।

বিলকিস খানম
সাইকোলজিস্ট
ড্যাফোডিল ইন্টারন্যাশনাল ইউনিভার্সিটি

11
Psychological Support / Autism Spectrum Disorder
« on: March 31, 2019, 03:38:08 PM »
Autism is a mental health condition that affects communication as well as relationship building, language skills, and understanding of abstract concepts. Autism is referred to as a spectrum disorder because some children are affected more than others. Some have lower level symptoms while others have very severe symptoms.

Symptoms of Autism Spectrum Disorder
There are four different types of symptoms when it comes to autism. Children may experience social difficulties, communication difficulties, repetitive behaviors, and physical or medical problems. Each of these can occur in different ways and different combinations.

Social difficulties may include symptoms like:

*Failing to respond to their name by eight months
*Disinterest in people
*Difficulty playing games with others
*Don't imitate things they see others do
*Don't seek comfort from parents
*Prefer playing alone
*Difficulty understanding social cues
*Difficulty understanding someone else's thoughts or actions
*Difficulty predicting the actions of another
*Difficulty regulating emotions
*May engage in self-injurious behavior

Communication difficulties include symptoms like:

*Delayed babbling, speaking or hand gestures
*Difficulty combining words into sentences
*Difficulty sustaining a conversation
*May have extended monologues on one subject
*Difficulty understanding expressions that aren't literal
*Facial movements and tone do not reflect what is being said
*Do not understand body language from others

Repetitive behaviors include symptoms like:

*Flapping hands
*Jumping
*Rocking
*Rearranging objects
*Repeating sounds, words or phrases
*May engage in self-stimulating behavior
*Demand extreme levels of consistency
*Changes to routine can cause stress
*Intense obsession or preoccupation

Physical and medical conditions can include symptoms like:

*Sleep problems
*Sensory processing problems
*Seizure disorders
*Pica or eating things that aren't food
*Mood disorders
*Anxiety disorders
*ADHD
*OCD
*Immune dysfunction
*GI disorders

Should I Seek Help?

Everywhere you look there are guidelines for what developmental milestones your child should reach and at approximately what time. Some children achieve these milestones a little earlier, and some achieve them a little later, but a significant delay could be a reason to at least speak with your doctor. Significant changes in your child's behavior or symptoms like those that we have discussed above are also a reason to speak with your doctor. The important thing is getting a diagnosis as quickly as possible, so you know what to do for your child.

If you're concerned about behaviors that your child is (or isn't) engaging in it's good to at least bring your doctor into the conversation. They will be able to help you understand what's going on. Your child may be a little developmentally delayed but not have autism, or your child may be entirely within the range that's suggested for a specific activity. It's possible that they do not have autism but do have a different developmental disorder or problem. By talking with your doctor about the symptoms and your concerns, you'll be able to start the treatment process faster.

Research has shown that the faster a child receives a diagnosis and treatment specifically for autism spectrum disorder the more they are capable of doing. These children will be better prepared for the future because they get the support that they need at an early age.

Source:  https://www.nimh.nih.gov/health/topics/autism-spectrum-disorders-asd/index.shtml

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If adult romantic relationships are attachment relationships, then the way adult relationships “work” should be similar to the way infant-caregiver relationships work. For the most part, research suggests that adult romantic relationships function in ways that are similar to infant-caregiver relationships. Naturalistic research on adults separating from their partners at an airport demonstrated that behaviors indicative of attachment, such as crying and clinging, were evident and that the way people expressed those behaviors were related to their attachment style. For example, while separating couples generally showed more attachment behavior than non-separating couples, people with avoidant attachment styles showed much less attachment behavior.

There is also research that suggests that the same kinds of features that mothers desire in their babies are also desired by adults seeking a romantic partner. Studies conducted in numerous cultures suggest that the secure pattern of attachment in infancy is universally considered the most desirable pattern by mothers. Adults seeking long-term relationships identify responsive caregiving qualities, such as attentiveness, warmth, and sensitivity, like most attractive in potential dating partners. Despite the attractiveness of secure qualities, however, not all adults are paired with secure partners. Some evidence suggests that people end up in relationships with partners who confirm their existing beliefs about attachment relationships, even if those beliefs are negative.

Source: https://psychology.iresearchnet.com/social-psychology/social-psychology-theories/attachment-theory/

13
Foundation Class / Re: Foundation Class, Summer 2019
« on: March 31, 2019, 03:01:49 PM »
Thanks for sharing.

14
Personal relationships in adulthood are the frequent casualty of childhood trauma. Attracting toxic relationships or even avoiding relationships altogether often happens to people who experienced considerable trauma during their childhoods.

For better or worse, the individuals in one's life reflect who they are, on one level or another. This is why people with high self-esteem, confidence, and positive self-image tend to attract beneficial relationships and opportunities. Likewise, someone who lacks the traits above generally attracts negative and parasitic people and circumstances. Friendships and romantic relationships often serve as manifestations of one's inner thoughts about themselves. This is why driven and successful individuals frequently attract supportive partners. It's also why people who lack ambition or purpose in life usually attract partners who are narcissistic, abusive, emotionally unavailable, or otherwise unhealthy.

Left unchecked and unresolved, childhood trauma impacts both personal beliefs and personal relationships. Someone who was abused, neglected, or mistreated in their earlier years of life may genuinely view themselves as undeserving of loving, supportive, and healthy relationships. Moreover, they may view themselves as unworthy of accomplishments, thus leading to a lack of drive and ambition. Self-image and personal relationships are two of the most critical elements of what makes every individual who they are.

More Details: https://www.betterhelp.com/advice/childhood/how-does-childhood-trauma-affect-adulthood/

15
আমরা নিজেরাই নিজের সবচেয়ে বড় সমালোচক। একটু ভেবে দেখুন তো আজ সারাদিন আপনি নিজেকে নিজে কতবার নেতিবাচকভাবে সমালোচিত করেছেন? -“ আমাকে দিয়ে কিছু হবেনা” “আমি কিছু পারি না”, “আমি কখনই ভাল কিছু করতে পারব না”, “সবাই পারে, আমি পারি না” কিংবা “আমি খুবই বোকা”, হ্যাঁ, এই নেতিবাচক মন্তব্যগুলো আমরা সর্বদাই করে থাকি। এবার একটু ভেবে দেখুন এই মন্তব্যগুলো আপনার খুব প্রিয় কোন মানুষ যদি আপনাকে করে তাহলে আপনার মনের অবস্থা ঠিক কেমন হবে? হয়ত আপনি খুব কষ্ট পাবেন, রাগ হবে, নিজেকে ছোট মনে হবে, তার জন্য ইতিবাচক কিছু করার আগ্রহ হারিয়ে ফেলবেন। ঠিক তেমনটিই ঘটে আপনার সাথে। নিজেকে সারাক্ষন নেতিবাচক মন্তব্য করতে করতে আপনিও আপনার প্রতি আত্ন-বিশ্বাস হারিয়ে ফেলেন, নতুন কিছু করার আগ্রহ হারিয়ে ফেলেন, বিষন্নতা বা উদ্বিগ্নতা ভর করে। তাই নিজের প্রতি নেতিবাচক মনোভাব পরিবর্তন করে সহানুভূতিশীল ও যত্নবান হতে হবে। নিজেকে বার বার কাঠগড়ায় দাঁড় না করিয়ে নিজেকে বলুন “আমার পক্ষে সবসময় নিখুঁত হওয়া সম্ভব নয়, হয়ত আমি অনেক কিছুই করতে পারিনি বা পারিনা তবুও আমি আমার পাশে আছি। ঠিক তেমনিভাবে যেভাবে আমরা আমাদের প্রিয় মানুষটিকে সহমর্মিতা জানাই।

লেখকঃ বিলকিস খানম, সাইকোলজিস্ট, ড্যাফোডিল ইন্টারন্যাশনাল ইউনির্ভাসিটি।

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