NEBÉ Magazine by Jude Haddadin

N E B É open mind, open heart

”be in awe of the miracle of your existence

“

newest trends to stay positive a look into the future of mental health

the magic of self-love

NOV 2018

this issue explores the world of mental health and mental illnesses and discusses the importance of self-love and appreciation. read me with an open mind and an open heart. enjoy.

NOV 2018

NEBĂ&#x2030; bulgarian; sky look at the sky everyday for 10 minutes and everything will start to feel okay.

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NOV 2018

c o n t Mental Health Awareness Articles on the importance of mental health and common misconceptions about it. Stereotypes of our culture and the “taboo” around mental illnesses.

14-23

ASMR feature article A deeper insight on the trending videos of ASMR and what it really means. Discussing the benefits of it while explaining the common stereotypes around it.

26-31

Let’s Get Personal Stories and interviews on people who have experienced mental illnesses firsthand or secondhand and how they cope with it on the daily.

34-43

NOV 2018

e n t s S e l f -c a r e & s e l f love Advice and tips on how to take care of yourself and put your mental health first. The importance of self-care and self-love.

46-49

Poetry & Art Literary and visual works portraying the inner workings of the mind of people dealing with mental illnesses. Truly moving pieces that touch your soul.

50-55

editor’s note Thank you!

jude haddadin

Yes you, who grabbed this magazine, I appreciate it. You’re about to dive into a world that our culture often dismisses and ignores, a world that most people don’t talk about openly around here. Everything moves so fast at this day and age that no one ever remembers to slow down and just look up at the sky, or look up there, in their minds to check if everything’s okay. I heard once that if you just pause for 10 minutes and look at the sky everyday, you would feel way better. Whether you believe it or not, mental health plays a huge part in the quality of our everyday life. This issue explores the importance of mental health awareness, while informing you about different mental illnesses that you might not recognize, because they’re categorizved under the term “crazy”. A common stereotype about people with mental illnesses is that “oh, they must be a lunatic!” and that is not the case. This issue will help you understand what they deal with on the daily. Another thing that we often fail to recognize the importance of is self-care and self-love. No matter how stressful or hectic your life may be, the tips inside this magazine you’re holding will help you relax and enjoy your life more. I hope you embrace and learn from the various sections in here and I hope you look at the sky for a little while everyday.

NOV 2018

NOV 2018 mental health awareness

what is a mental illness? A mental illness is a physical illness of the brain that causes disturbances in thinking, behavior, energy or emotion that make it difficult to cope with the ordinary demands of life. Research is starting to uncover the complicated causes of these diseases which can include genetics, brain chemistry, brain structure, experiencing trauma and/or having another medical condition, like heart disease.

Medical News Today Mental Health News

Mental health affects us all. How we think and feel about our lives and ourselves has an impact on our behavior and how we cope in tough times. Mental health problems are very common and include conditions such as Alzheimerâ&#x20AC;&#x2122;s disease, anorexia, anxiety, bi-polar disorder, bulimia, depression, hyperactivity, insomnia, mania, narcolepsy, obsessive-compulsive disorder (OCD), panic attacks, paranoia, phobias, post-traumatic stress disorder (PTSD), schizophrenia, stress, suicide and Touretteâ&#x20AC;&#x2122;s.

“ TWO

THIRDS OF PEOPLE SUFFERING FROM MENTAL HEALTH ISSUES HAVE FELT ISOLATED, WORTHLESS, AND ASHAMED

”

four things you should know 16

NOV 2018

mental health awareness

mental illness is normal

depression to disability

People with mental health issues have long felt that they are different from others. Indeed, discussions of mental illness tend to speak about “people with mental illness” as if they are a foreign group few of us ever encounter. The reality is that mental illness is so common—so common, in fact, that a recent study claims that it’s a life unmarred by mental illness that’s the real anomaly.

The leading cause of disability isn’t cancer or chronic pain, though public health campaigns might make you think otherwise. According to data from the World Health Organization (WHO), depression is the leading cause of disability worldwide. What’s more, it’s held that place for many years.

gender plays a role

Many of us have heard that 1 in 68 children are diagnosed with autism, but the overwhelming majority of those children are boys. A new study suggests this may be because providers fail to recognize the signs of autism in girls. The reason? Gender-based empathy conditioning. People with autism often appear to lack empathy or recognize social cues. According to the study, however, girls on the spectrum show outward signs of empathy. Researchers believe this is because gender conditioning to master social skills is much stronger in girls. So girls with autism may appear to understand social cues even when they don’t.

mental before physical

Research increasingly points to the link between the two. For example, some studies suggest that chronic inflammation may cause depression. Others have found that mental illness can affect physical health, or lead to symptoms of chronic pain. The role of exercise in fighting mental illness is well documented. People taking some chemotherapy drugs may be more vulnerable to depression, even when researchers control for the already depressing effects of having cancer. And a new study just linked consuming low-fat, rather than whole-fat, dairy to a lowered risk of depression.

Joel L. Young M.D. When Your Adult Child Breaks Your Heart

Only a small share of the population stays mentally healthy from age 11 to 38. Everyone else experiences a mental illness at some point. The researchers analyzed data on people born between April 1972 and March 1973 in Dunedin, New Zealand. Each personâ&#x20AC;&#x2122;s general health and behavior was assessed 13 times from birth to age 38. Mental health was assessed eight times from age 11 onward. Previous studies had linked several traits with a lower chance of developing mental disorders.

They also reported more satisfaction with their lives than the others did. But lasting mental health doesnâ&#x20AC;&#x2122;t guarantee an exceptional sense of well-being, Schaefer points out. Nearly one-in-four people never diagnosed with mental illness scored below the entire groupâ&#x20AC;&#x2122;s average score for life satisfaction. Less surprising was the 83 percent rate of mental disorders.

These included growing up in an unusually well-off family and enjoying really good physical health. Scoring very high on intelligence tests also has been linked to good mental health. Surprisingly, however, the New Zealanders who stayed mentally healthy scored no better of those qualities than anyone else.

That matches recent estimates from four other long-term projects. Two had focused on Americans. One looked at people in Switzerland. The last was another study from New Zealand. These studies followed people for 12 to 30 years. And over that, between 61% and 85% of they reported having some disorders.

Instead, people with good mental health tended to have personality traits that gave them some sort of advantage. Those traits started emerging in childhood, the surveys showed. These people rarely expressed strongly negative emotions. They also tended to have lots of friends and very good self-control.

There is often a stigma attached to mental illness. But if more people realize that most people will eventually develop some mental disorder, at least briefly, that stigma might fall. Ronald Kessler is also an epidemiologist. He works at Harvard Medical School in Boston, Mass. Kessler directs U.S. surveys of mental disorders.

Those with lasting mental health also had relatively few family members with mental disorders, compared with their peers. There were some benefits in adulthood for those who always had good mental health. These people had, on average, more education, better jobs and higher-quality relationships.

He suspects the numbers of people who experience a mental disorder may be even higher than what was reported in these studies. So, mental illnesses and disorders should be more normalized nowadays, and all over the world because it is normal and not taboo. People should start accepting it.

Science News for Students By Bruce Bower

mental health awareness

ABNORMAL IS THE NEW NORMAL

NOV 2018

mis conception

NOV 2018 mental health awareness

... and how they keep many people from getting help.

1. You're either mentally ill or mentally healthy. Similar to the way a physically healthy person may still experience minor health issues—like bad knees or high cholesterol—a mentally healthy person may experience an emotional problem or two. Mental health is a continuum and people may fall anywhere on the spectrum. Even if you are doing well, there's a good chance you aren't 100% mentally healthy. In fact, the U.S. Department of Health and Human Services estimates only about 17% of adults are in a state of "optimal" mental health.

3. You can’t prevent mental health problems. You certainly can’t prevent all mental health problems like genetics and traumatic life events play a role. But everyone can take steps to improve their mental health and prevent further mental illness. Establishing healthy habits, eating a healthy diet, getting plenty of sleep, participating in regular exercise can also go a long way to improving how you feel. Similarly, getting rid of destructive mental habits, like engaging in self-pity or ruminating on the past, can also do wonders for your emotional well-being.

2. Mental illness is a sign of weakness. As someone who trains people to build mental strength, I sometimes receive backlash from individuals who claim the phrase “mental strength” somehow stigmatizes mental illness. Those comments come from people who automatically assume people with depression, anxiety, or other mental health conditions are mentally “weak.” Mental strength is not the same as mental health. Just as someone with diabetes could still be physically strong, someone with depression can still be mentally strong. Many people with mental-health issues are strong.

4. People with mental illness are violent and dangerous. Unfortunately, when the media mentions mental illness, it’s often in regard to a headline about a mass shooting or domestic violence incident. Although these headlines frequently portray many violent criminals as being mentally ill, most people with mental health problems aren’t violent. The American Psychological Association reports that only 7.5% of crimes are directly related to symptoms of mental illness. Poverty, substance abuse, unemployment, and homelessness are among the other reasons why people commit violent acts. What Mentally Strong People Don’t Do By Amy Morin

mental health awareness

to all college students,

NOV 2018

“ Mental health is a critical issue

for college students, and institutions of higher education need to explore prevention and support strategies that best meet the needs of their campus,

”

By Steven Reinberg

It's not clear if the college environment is causing or even contributing to the increase in these problems. But if mental health problems aren't addressed, success in school is jeopardized. More students are seeking help because more of them are suffering from mental health problems, coupled with a willingness to get help. The investigators found a significant increase in the diagnosis and treatment for eight of 12 mental problems they examined, with anxiety, depression and panic attacks accounting for the biggest increases. College students’ need for mental health resources is increasing, so schools need to do more to safeguard their students’ well-being.

They must do it in a way that is effective and use outside services when they cannot handle demand themselves. Because 75 percent of all serious adult psychiatric illnesses start by age 25, universities have an essential role in addressing mental health issues early. In addition, programs are needed that focus on detecting mental health problems early making it possible to prevent them from getting worse and to minimize complications and limit disabilities before the problem becomes severe. Especially in our university at SABE, majors are rather stressful and require a lot of mental energy, therefore, mental health should be focused on. 23

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NOV 2018

the world 26

NOV 2018 feature article

of asmr explore the world of â&#x20AC;&#x153;asmrâ&#x20AC;?, a worldwide trendng community designated to helping people relax and wind down after a long stressful day. 27

â&#x20AC;&#x153; Basically, it feels like

the amazing chills you get when someone plays with your hair or traces your back with their fingertips

â&#x20AC;?

NOV 2018 feature article

brain massage? What is ASMR? For a trend so wildly popular, you probably haven’t heard of it. ASMR stands for Autonomous Sensory Meridian Response, and it’s a strange recent phenomenon. We all find certain sounds mentally and physically stimulating—some things send a shiver down our spines, create a sensation in the back of our heads. ASMR is a type of sensory stimulus that helps you to relax! In fact, there’s an entire section of Youtube videos and sound creation that is meant to help people feel good. People who use ASMR describe it as a tingling sensation in their head, neck, or another area of the body in response to a sensory stimulus. There’s not a ton of research on it yet, but people are going nuts for ASMR videos all the same. The term was coined in 2010, and although it’s a massively growing trend, the most popular question about ASMR on Google is: “What is ASMR?” ASMR is defined as a relaxing sensation that begins on the scalp before moving down the body. Makes sense, right? You can get a massage for literally any other achy muscle or strained part of your body, but brain massages were never feasible. Until now! There are already over 13 million ASMR videos on YouTube, with interest in ASMR coming in from all over the world. The most popular ASMR videos can have tens of millions of views! Lots of people used to think they were the only ones who experienced it, writing the sensation of ASMR off as some strange type of goosebumps. That’s why the term was only just coined in 2010, and when the online discussion of it took off, so did people’s use of auditory and visual triggers to relax.

There are some ASMR triggers which you will find reoccur regularly in ASMR videos. Everyone’s personal triggers will vary slightly, what works for other people won’t necessarily work for you. Written below are a few of the most popular ones. Whispering: This is possibly the most popular and common ASMR trigger, at least if the prevalence of You Tube videos is anything to go by. The sound of soft-speaking and whispering can be extremely relaxing and can put a person in a trans. It might be the nostalgia of a mom whispering to her baby to sleep or the pure quiteness and calmess of one’s voice. Tapping & Scratching: The soft sound of nails tapping any kind of surface or scratching objects with different textures induce relaxation in the muscles and brain. It can be reminiscent to the sound of rain droplets on the ceiling. Eating sounds: The “mukbang” community but in ASMR form. The sounds of crunchy and crispy foods and people chewing can relax some people believe it or not! ASMR is a wide judgement-free community that anyone can join and become a part of. Give it a try! ˕ 29

how asmr has helped people’s mental health

The popularity of ASMR videos may be due to their potential health benefits. Aside from being a pleasant sensation, many people who watch ASMR videos say it helps reduce symptoms of depression, anxiety and insomnia. The thriving ASMR reddit contains testimonies of people who are thrilled that they can consistently trigger the sensation and its associated benefits by watching ASMR videos when they feel stressed. Our recent research suggests that these claims are plausible. In a controlled experiment, in which people who experience ASMR watched these videos, they reported feeling much calmer and their heart rates slowed. The effect was comparable to that found in mindfulness exercises which psychologists recommend, such as interventions in which patients are encouraged to accept emotions rather than suppress them. Survey research suggests that the most common motivation for watching ASMR videos is for the mental health benefit of aiding sleep and reducing stress. However, one of the obstacles to ASMR as a therapeutic tool is the differing extent to which people experience ASMR. Some people do not experience it at all, and others may only experience it in response to certain triggers, or in certain situations. More research is needed to find out under which conditions ASMR is strongest and most reliable. At the moment, there is a lack of scientific research explaining the origins of 30

ASMR, although there have been interesting suggestions for possible avenues to explore. Could ASMR be something like the opposite of misophonia, a condition that makes people experience negative reactions to lip smacking, eating or slurping sounds? Alternatively, feeling a tingling sensation from triggering ASMR sounds could be related to synaesthesia – the ability of some people to experience stimuli in multiple ways, such as associating certain sounds with visual colour. Despite the popularity of ASMR, the scientific community is only just beginning to recognise it as a worthy phenomenon to study. There is much that we don’t know about ASMR, but our early findings suggest it could be an effective tool for people who experience it to reduce stress in the digital age. “I originally started listening because I had migraines all the time, and it helped me manage those while waiting for medication or sleep to hit,” A SABE student said. “I quickly started using it to calm down when I was panicked and soon started using it as a sleep aid because my anxiety makes it hard for me to clear my head and fall asleep at night. I also put it on in the background when I’m working on my projects because it helps me focus and relax. I can honestly say that ASMR has changed my life for the better and as soon as people start accepting it and avoid the stereotypes behind it the better for everyone believe me.”

NOV 2018

feature article

RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX RELAX 32

NOV 2018

“ Just because

a person hears or sees things that others don’t, doesn’t mean they can’t live a happy independent life.

”

let’s get personal

psychosis

NOV 2018

Sometimes people can misunderstand it.

I would like to challenge these stereotypes by telling my story. I come from a difficult background and have a long history of mental health difficulty. By my late teens I’d been diagnosed with many conditions namely OCD, anxiety, depression and emotionally unstable personality disorder. I’d been given more labels then Tesco’s! By my 20th birthday I had been in a hospital countless times. I would often attempt suicide, self-harm, I was addicted to drugs and alcohol. I made reckless, impulsive decisions. My self-esteem was on the floor, I had no friends and was estranged from my family. Then I got a second chance. I was admitted to a therapeutic community. It was a truly amazing place. There were group meetings, individual therapy and psychosocial nursing. It was like a family. Safe, supportive but also challenging. For the first time in my life I felt accepted for who I was. Living with the patients was tough at times but I can honestly say that I made some great friends. I still, to this day sometimes feel paranoid, hear voices and have odd, disturbing thoughts. But I’m very open about my mental health and I’m not ashamed of it. Why should anyone be? However, my friends’ reactions were difficult to cope with at times. They automatically assumed I had schizophrenia. They told me I should never have kids. They made me feel that I was abnormal, not like everybody else. They’d use words like crazy and make jokes at my expense. Finding work was tough too. I was offered a voluntary job mentoring teenagers. The manger told me I could start straight away. Then my disability came up in conversation and he said, “oh, maybe you should come back when you’re a bit more well”. This angered me a lot because although I was suffering with a disability I knew I was fit for the job. Now, I’m in part-time paid work, I’m going to university, I volunteer helping other people have mental health difficulties. I live independently and I am happy. Yes, I still hear voices and have bizarre thoughts that distress me. I’m also an ordinary person living an ordinary life. I don’t hurt anyone. I’m stable and calm and most importantly of all, I have got better. Just because a person hears or sees things that others do not, it doesn’t mean they can’t live a happy independent life.

Behind every smile could be a person with mental illness

When people look at my Instagram they don’t see me on a bad day. They don’t see me taking my medication, going to therapy, grinding my teeth, tensing my muscles until my body cramps up, ugly crying for hours or locking myself in toilet cubicles in weird places to do my breathing exercises. Instead they see somebody happy, ambitious, living the best life she can. She seems contented, empowered, good things happen for her, she’s lucky and surrounded by beauty. All these things are real and I’m grateful for them, but the bad day battles are just as real and not as easy to share.

I like to be busy and I love a challenge, but when the simplest things sometimes seem difficult I often think to myself, ‘wow, imagine the things I could do if I didn’t have mental health issues.’ I often have to remind myself that I am who I am, not in spite of my anxiety, but because of it. My diagnosis is part of who I am and yes, sometimes it holds me back and sometimes it’s tough, but I acknowledge it, treat it and try my best to talk about it. It doesn’t intimidate me anymore because I understand it and now that I can control it, it can’t control me in the way that it used to, just like my freckles.

It does bother me that my brows will never be perfect, though if you follow me on Instagram I doubt you’ll have ever noticed that they’re not. After all, influencers tend to only share stories about their very best selves on social media. So next time you open an app and start scrolling, consider that behind every smiling selfie could be a girl with an anxiety disorder, that she works hard to manage. But also consider that this doesn’t stop her from smiling and trying her best. Not every day is a good day but finding the courage to say it, and to share what you’re really feeling, is half the fight. So just keep fighting.

NOV 2018 let’s get personal

“ you

think you know me?

”

let’s get personal

b i p o l a r

NOV 2018

it’s not just “mood swings” Many people believe having bipolar means simply dealing with alternating very high and very low moods, but there is so much more to it. During a manic phase, the person can experience delusional hallucinations, which can be terrifying. During a depressive phase, the person may become very forgetful or indecisive. It isn’t as simple as “today I’m happy, tomorrow I’m sad”. It can be life-threatening. So please, the next time you crack a “bipolar joke” – bear this in mind. In my final year at university, mania hit like nothing had hit me before. I did not see it coming. Imagine yourself getting drunk, but without any alcohol. You feel lighter, talk more easily and you feel more daring than usual. As it progresses, your judgment begins to cloud. You overestimate yourself. Strangers are suddenly friends. Reality begins shifting and you start perceiving things you didn’t perceive before.

I barely slept or ate. I shifted between feeling extremely scared to aggressive, overly sexual or outgoing, and believed I was totally fine. I stopped looking after my body, believing that I could not die. I eventually ended up in hospital to be treated. What followed a few months after was what I would call “life in a plastic cage”. Depression slowly snuck into my mind and sucked the life out of me. I felt insecure, worthless, silent and numb. A burden to everybody around me. I would go to the supermarket and stare at the shelves for ages, unable to decide. I would forget my keys or get lost on the road. I couldn’t’t concentrate properly. The topic of suicide was on my mind a lot. I was not able to cry. I was completely numb, isolated within myself, even around my closest loved ones. I could not feel anymore. It was my birthday and for the first time in my life, I did not care. I could not feel joy or gratitude.

In my case, I had a million thoughts and ideas rushing in, which I felt I needed to express. I painted 10 paintings in a row and wrote 60 pages on a creative project. Put on bright colours and felt like everything I did was divine. I thought everybody else was stupid because they didn’t understand my ‘genius insights’. I became psychotic. I posted a lot of weird and embarrassing things on social media and texted people inappropriate or random messages. I wasn’t aware what I was doing during that episode – I had lost my rationality and sense of inhibition. By the time my family noticed I was not being my usual self (I was living abroad), I had already lost connection with my body.

My close friends and family stuck with me through the episodes. When I felt like a burden, they told me I was loved no matter what. They would hang out with me without judging me for not contributing anything emotionally. My university allowed me to resit the classes I had failed. This non-judgemental support was very powerful. With the help of treatment, I have been able to carry on with my life fully functioning and independently, which I am tremendously grateful for. Of course, . I will no longer shame myself for something that was not my fault. I know who I can truly count on, and I know that my close circle will be informed on how to react in case of a future episode. 39

an interview with angelina fada Angelina Fada is a married 75 year old who moved from her country Bulgaria to be with her husband in Jordan and continued to raise her kids here. Throughout the years of being away from her sisters and her roots, she developed depression. This interview explores more details.

Q: How did you know you were depressed, and how was it like? A: I didn’t really know that I was depressed at first. I had just moved to Jordan and I thought it was normal to feel down at times. However, the problem just kept spiralling and it never seemed to get better. Then the sense of life being effortful kicked in. Everything began to seem like such an enormous overwhelming effort. I would think to myself, oh, I should have some lunch. And then I would think, but I have to get the food out. And put it on a plate. And cut it up. And chew it. And swallow it. And it began to seem like the stations of the cross. Then I would think, oh, I should have a shower, but I just couldn’t organize myself enough for that.

Q: Can you describe what you do on a daily basis to stay healthy? A: In order for me to feel at home and like I’m in my own country, I have to always hear the language around me and speak it as well. So, I speak in Bulgarian with my husband and my daughter. I also watch Bulgarian TV, which contains the news channel as well as some series and movies and that helps me stay in the loop. I also started to go walking in the evenings with my friend, it helps me keep moving and let out the negative energy. Other than that, my husband has a huge garden and loves gardening so I join him from time to time as I find plants very relaxing and peaceful. I also go to church every Sunday and praying motivates me to stay hopeful.

Q: How did you initially find help? A: My husband saw how bad it was getting and insisted that I go to a doctor and get medication. Some people may find that shameful but I’ve come to accept my illness and learned how to embrace it without being embarrassed by it. However I believe not everyone would react the same way my husband did because Jordan is still not that open-minded towards mental illnesses and how detrimental they can be towards someone. I’m grateful that I got help early on.

Q: Did people take you seriously? A: I was lucky in that department because my family was my support system when it all started and they still are to this day. It helped me keep going and fighting. However, a few friends of mine never took it seriously, they kept telling me to go off the medications and that it was a waste of money, but I just ignore them because I know what works for me and my body. I think people around here should start to take mental illnesses seriously because it is definitely not a joke.

NOV 2018 let’s get personal

“the

support system i had kept me fighting.

”

a secondhand experience with muhannad haddadin 42

NOV 2018 let’s get personal

Muhannad’s best friend deals with anxiety and panic attacks almost daily. This interview explores Muhannad’s experience and touches on how to help a friend suffering from a mental illness. (Friend’s name will remain anonymous for personal and private reasons).

Q: Were you friends with him/her before the panic attacks happened or during? A: We were friends long before they started experiencing panic attacks. They actually helped me when I was younger and in school, I used to be a hypochondriac and I used to get these panic attacks thinking I had a fatal disease and believing that I was going to die. At the time, no one understood what I was going through except for them and no one could help me get through it except for them, and for that I am forever grateful. I never thought their panic attacks would change our friendship in anyway because I would be there for them no matter what happens.

Q: Do you have any advice on how to help someone during a panic attack? A: Yes, firstly and most importantly, try to stay calm and not panic because, well, they’re probably panicking for the both of you. Let them know that you are here next to them and reassure them that it’s all going to be okay. Help them breathe more steadily and slowly to help the oxygen seep through. It can also help if you count out loud and use a soft-speaking voice, moving your hand up and down slowly can also relax them. Ask them what they need and if they don’t know just sit next to them someplace quiet until it all passes through. Just being there helps.

Q: What was his/her first symptoms and how did you react when they happened? A: It started out with breathing problems and tightness of the chest, things I’ve experienced before in school. However, it continued to progress to a level where they would have leg tremors and numbness, their leg would keep shaking and they’d feel faint and dizzy a lot of the time. When it got that bad, I was pretty scared because there was nothing I could really do to help make it pass. I suggested for them to go to a therapist and they did but it didn’t really help, so they kept on coming almost daily. To be honest, it was pretty stressful and frightening, watching a person so close to you in so much pain but not being able to do anything to stop it or sooth it really sucked.

Q: Do you think this experience has brought you two closer or the opposite? A: This experience has 100% brought us closer together for quite a few reasons. Having a panic attack infront of someone makes you feel vulnerable and weak because for a few seconds or minutes there you feel like you’re going to pass out. Sharing this vulnerability made us understand each other more. Also, with time, the person starts to think of you as their safety net, because they know that you understand what’s happening without any judgement. Therefore, you become their “person”, providing comfort and safety. But remember to take care of yourself as well, set boundaries so that you don’t take too much on and turn into their therapist because it could be draining for you.

“ don’t

forget to take care of yourself as well because it could drain your energy too. set boundaries to not take too much on your plate.

”

NOV 2018

“ be

in awe of the miracle of your existence.

”

NOV 2018

self-care & self-love

self love Self love forms the foundation of your single, most important relationship - that with yourself. The strength of all your other relationships is exactly equal to the strength of that foundation. To love yourself is not just a self-esteem boosting piece of advice. It is the prerequisite to truly loving others. The Golden Rule tells us to "love your neighbour as you love yourself". You are likely to have heard it many times, expressed in different ways, thinking it is about loving others. Look a little closer though, and you will find that at its very centre is the command to love yourself., to cherish yourself. To love yourself is to be in awe of the miracle of your existence. It is to accept yourself as you are - the “light” parts and the “dark”, the “good” and the “bad” while knowing that the real you is above the perceived dualities of the physical realm. It is to be willing to receive as much as you are willing to give and do both equally. It is about knowing your values and your boundaries and honouring them. It is about teaching others how to treat you by showing them how you treat yourself. It is about being kind to yourself. It is about looking after your mind, your body and your spirit; all three.

self care In this two-year journey of dealing with depression and anxiety, I have had to learn to distance myself from some relationships in my life just because it wasn’t benefiting me or my health. I struggled so much with this because personally when I let someone in my life, they’re in for good. I value loyalty and once I’m close to someone, I tend to overlook a lot of things because I treasure who they are and their friendship. So when it came to my struggles with my mental health, I was shocked when I couldn’t count on some of my closest friends. I quickly realized this was not only a new territory for me but for them too, and some just couldn’t accept to the reality of my mental health and/or couldn’t understand it. And though it sucked to adjust some friendships, I learned that for my own benefit, I had to because their words and advice were causing more harm than help. Some people may see this as selfish and make you feel guilty for putting yourself first, but I’ve learned to see it as self-care and to know when to say enough is enough.

Because when your mental illness is winning, you don’t need someone else to make you feel guilty for taking a rest day. Because when you haven’t felt anything but numbness for so long, you don’t need extra voices telling you it’s wrong to schedule fun activities in your week. Because when you’re dealing with depression and anxiety, your mind is already letting you down, and you don’t need anyone else in your life to make you feel stress for feeling low. It doesn’t help you at all. So if you’re like me and struggle with ending relationships that aren’t unhelpful in this journey, I want to remind you of this that your health is important and sometimes it’s necessary to end things that aren’t helping you. Choose the people you let in on your journey and struggles carefully. No matter how many times you try and give them the benefit of the doubt, some people just won’t get it and some just don’t care to get it. It sucks, but it’s the reality. So know your limits of chances you can give to a friend, and know when it’s time to stop. Always remember to take care of YOU.

NOV 2018

self-care & self-love

“ you

matter and it’s ok to put yourself first

”

Artwork by: Darren MacPherson 50

NOV 2018 poetry & art

a poem about struggling with a panic attack I know you may not think so But I'm trying really hard I don't do it on purpose I did not pick this card I'm trying my very best To get this hurtle jumped But no one else is there To help me out of this slump I don't know what you want from me Give me a hint or clue Please give me a sign I don't know what to do

â&#x20AC;&#x153;I

wrote this poem when I was upset with my dad. He didn't understand that I was trying my best not to have another panic attack and when I did I tried as hard as I could to come out of it. But he didn't understand. He didn't see my point.

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If you only knew How much I struggle in this war Maybe you would be there To pick me up off the floor Its time to stop pretending Time to open up your eyes To give me a hand Instead of looks and sighs Its not that I don't love you And its not that I don't care The fact is I need help too I need somebody there By: Sami Chester

now youâ&#x20AC;&#x2122;ve recovered

When you recover, what will you do? When you recover, will you still be you? Will you be stronger, will you be new, When you recover from what you've been through. Can life get better than it was before? Will you realize your dreams and improve your score? Will people still remember your name, Or will they forget you because they're ashamed? Life in recovery may not be the same. The rules may have changed in this brand new game. You can pick up the pieces and make a new start, And courage and hope keep you from falling apart. The world all around you seems different and changed. Things that once were now seem outx of range, But you can recapture your life and fulfill The dreams that were lost when you took ill. The journey to wellness takes time and is long, And those that get well are exceptionally strong For depression can kill, but you have survived. Your goal to recover has kept you alive. Now you're recovered, what will you do? You suffered and conquered and saw it through. Back from the black and abyss of despair, It is time to move on; it is time to care. By: Charles A Cino

NOV 2018 poetry & art

Artwork by: Charlie Proudfoot 53

NOV 2018 poetry & art

my hands are tied by: kim noble

NOV 2018

www.mqmentalhealth.org

publication details

MAGAZINE SPECIFICATIONS Format | Vertical Size | 19 x 23 cm Number of Inside Pages |56 Printing | Digital Print Binding | Soft Cover/ Saddle-stitch Genre | Psychology, personal, social Target Audience |Anyone and everyone, but specifically teenagers/ young adults. Types Used & sizes | Body Text: Baskerville Regular, Italic, Bold 9, Title: Aliens & cows 67-95 , Subheadings & Quotes: Orator Std Medium & Slanted 30, 10 PAPER SPECIFICATIONS 1. Cover Paper | name & weight 2. Inside Paper | name & weight

NOV 2018

Student Name: Jude Haddadin Magazine Name: NEBĂ&#x2030; Slogan: Open mind, Open heart. Supervisor | Hazar Marji Course | DES211, Magazine Design, 1st semester, BA, 2019 SABE, GJU

Published in 2018 by: Dots Pro School of Architecture and Built Environment, German Jordanian University, Amman, Jordan

Copyright 2018 ÂŠ German Jordanian University. All rights are reserved. No part of this book may be reprinted or recorded, or utilized in any form by any electronic, mechanical or other means, now known or hereafter invented, including photocopying and recording, or in any information storage and retrieval system, without permission in writing from the university.

look at the sky everyday for 10 minutes and everything will start to feel okay

10 JDs