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Showing posts with label Datuk Dr Andrew Mohanraj. Show all posts
Showing posts with label Datuk Dr Andrew Mohanraj. Show all posts

Wednesday, 8 January 2025

New Year resolutions for your mental health, Health resolutions: Setting realistic goals for the New Year


A New Year resolution to help your mental health could be to practise compassion, whether towards others by forgiving and forgetting their mistakes, or towards yourself by forgiving your own slip-ups and moving von by learning from them. — 123rf


New Year resolutions for your mental health


As we step into 2025, the buzz around resolutions intensifies.

People reflect on the past year, celebrate their achievements and set ambitious goals for the future.

These resolutions often revolve around physical fitness, career aspirations or financial stability.

However, New Year resolutions can be stressful to stick to.

They can create an internal struggle between what we think we should do and what we really want to do.

Therefore, it is better to take a practical approach by giving space to think about what we want to change to feel better and not create unrealistic goals.

New Year resolutions themselves can significantly impact mental health, both positively and negatively.


On the other hand, overly ambitious or vague resolutions may lead to feelings of inadequacy and failure when they are unmet.

The key lies in understanding the balance between aspiration and realism.

For many Malaysians, mental health issues have become increasingly relevant.

The stress of modern life, compounded by the lingering effects of the Covid-19 pandemic, has led to a significant rise in anxiety, depression and burnout.

By framing resolutions around mental health, individuals can prioritise self-care and resilience-building in 2025.

Mental health-friendly resolutions

Creating resolutions that enhance mental health does not require grand gestures.

Small, intentional steps can have a profound impact on your overall well-being, e.g.:

Sleep

Sleep is often sacrificed in the hustle and bustle of life, but its impact on mental health cannot be overstated.

Poor sleep is linked to anxiety, depression and reduced cognitive functioning.

Resolve to establish a consistent sleep schedule and create a bedtime routine that promotes relaxation.

Techniques such as limiting screen time before bed can enhance the quality of your rest.

Gratitude and forgiveness

Gratitude is a powerful tool for mental well-being.

Studies show that individuals who regularly express gratitude experience increased happiness and reduced stress.

End each day by thinking about things you are thankful for that day.

Over time, this simple habit can shift your focus from challenges to blessings.

Similarly, forgiveness plays a crucial role in mental health.

Holding onto grudges, which are persistent feelings of ill will or resentment, can lead to stress, anger, and even physical health issues.

Resolve to practise forgiveness, whether forgiving yourself for past mistakes or others for their shortcomings.

Letting go can free up emotional space for growth and peace.

Recent events in our country highlight the importance of balancing accountability with compassion to safeguard emotional well-being.

Publicly shaming individuals for their forgivable lapses in life is not good for their mental health.

Justice must always be tempered with mercy, fostering a culture of empathy and understanding.

Connect with loved ones

Loneliness and social isolation are significant contributors to poor mental health.

Resolve to nurture your relationships. Schedule regular meet-ups with friends, call family members or join community groups.

Genuine human connections are invaluable for emotional resilience.

> Limit social media usage

While social media can be a tool for connection, excessive use often leads to feelings of inadequacy and anxiety.

Resolve to set boundaries, such as limiting screen time or taking regular digital detoxes, which are periods of time during which a person refrains from using electronic devices.

Instead, engage in offline activities that bring joy and fulfilment.

Obsession with political news creates a steady stream of negative input into our senses.

Undoubtedly, we all want to remain aware of what is going on in our country and the world, but if the news feed becomes overwhelming, it is better to turn away or reduce the watching to a bare minimum.

We should focus on issues within our sphere of influence or areas of interest.

For example, we can keep our elected representatives on their toes by communicating with them on a specific issue that concerns us, rather than being distracted by their lifestyle or social media presence.

Engage in physical activity

Exercise is not just about physical fitness; it is a proven mood booster.

Physical activity releases endorphins, which act as natural stress relievers.

Whether you jog, dance, or even brisk walk, find an activity that you enjoy and commit to doing it regularly.

> Seek professional help when needed

A pivotal resolution could be recognising when professional support is necessary.

Mental health struggles are not a sign of weakness.

If you are feeling overwhelmed, consider reaching out to a mental health therapist.

There is no shame in seeking empathy, care and support from a mental health professional when we have a lot on our plate and can no longer handle the stress.

This resolution could be the relief you need to navigate your mental health journey.

It is crucial not to fall into the trap of pushing ourselves too hard or too fast to fulfil the targets in our New Year’s resolutions.

Being realistic about our targets sets us up for success and empowerment in our mental health journey.

Tips for keeping resolutions

Setting resolutions is one thing; sticking to them is another.

Here are some strategies to help you stay committed:

Be specific and realistic

Vague resolutions like “be happier” or “reduce stress” can be hard to measure.

Instead, set specific and realistic goals.

For example, replace “be happier” with “spend 30 minutes daily on a hobby”.

Achievable resolutions are more motivating and sustainable.

Break it down

Large goals can be intimidating.

Break them into smaller, manageable steps.

For instance, if you resolve to practise mindfulness, start with five minutes a day and gradually increase the duration.

Celebrate small wins

Recognising progress, no matter how small, can boost morale and reinforce positive behaviour.

Celebrate milestones and remind yourself of how far you have come.

Stay accountable

Share your resolutions with a trusted friend or family member who can offer support and encouragement.

Alternatively, join a group with similar goals.

Shared accountability often leads to better outcomes.

> Practise self-compassion

It is natural to face setbacks.

Instead of being overly critical, practice self-compassion.

Acknowledge the slip-up, learn from it and get back on track without judgment.

Beyond individual goals

In Malaysia, discussions around mental health are still gaining traction, but the stigma surrounding mental illness often deters individuals from prioritising their emotional well-being.

However, the tide is slowly turning.

Public awareness campaigns and the efforts of advocacy groups are paving the way for a more open dialogue on mental health and well-being.

So, as you think about your New Year resolutions, consider how your actions can contribute to this cultural shift.

By openly prioritising mental health, you encourage others to do the same, creating a ripple effect that fosters a more compassionate society.

Beyond individual goals, consider community-focused resolutions.

Volunteer for mental health non-governmental organisations (NGOs), participate in awareness campaigns, or advocate for policies that promote access to mental health services.

Collective efforts can amplify the impact of your resolutions and benefit society at large.

In doing so, we not only enrich our own lives, but also inspire others to embark on their own journeys of well- being.

Here’s to a mentally resilient and fulfilling 2025!

Prof Datuk Dr Andrew Mohanraj is a consultant psychiatrist, the Malaysian Mental Health Association president and Taylor’s University Impact Lab on Mental Health & Wellbeing director. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Related stories:

What mental health advocates can learn from the HIV/AIDS movement

Does pleading insanity mean you can escape legal punishment?

Promoting good mental health at the workplace

How our identity as Malaysians can be linked to mental well-being

Social media can be an angry place


New Health resolutions: Setting realistic goals for the New Year



 AS the New Year gets in motion, many people take this opportunity to reflect on their health and well-being.

The promise of a fresh start inspires resolutions, but often these goals are overly ambitious or lack a clear plan. This can lead to frustration and abandonment of those resolutions. Here is how to set realistic, achievable health goals that can make a lasting impact. ◆ Start small and specific: Instead of vague

resolutions like “get healthier” or “exercise more,” focus on specific, measurable goals. For example:

Walk for 30 minutes, five days a week. Replace sugary drinks with water during weekdays.

Eat at least two servings of vegetables at lunch and dinner.

These small, actionable steps are easier to integrate into daily life and provide a sense of accomplishment.

◆ Be realistic: Set goals that align with your current lifestyle and resources. Unrealistic resolutions like “lose 10kg in a month” can lead to burnout or disappointment. Aim for gradual progress, such as losing 0.5–1 kg per week, which is more sustainable and healthier.

◆ Prioritise mental health: Good health is not just about physical fitness; mental well-being is equally important. Resolutions like practicing mindfulness, seeking therapy, or reducing screen time can significantly improve mental health. ◆ Incorporate Accountability: Share your goals with a friend, family member, or coach who can provide support and motivation. Alternatively, use apps to track progress, set reminders, and celebrate milestones.

◆ Plan for setbacks: Life happens, and setbacks are part of the process. Instead of giving up after a missed workout or an indulgent meal, refocus and continue. Flexibility and persistence are key to long-term success.

◆ Celebrate successes: Acknowledge and celebrate small achievements to stay motivated. Rewards can be non-foodrelated, such as new workout gear or a relaxing spa day.

Examples of realistic health goals

Physical Health: “I will strength train twice a week to build muscle and improve metabolism.”

Nutrition: “I will reduce processed food intake by cooking at home three nights a week.”

Sleep: “I will establish a bedtime routine to get at least seven hours of sleep nightly.”

Stress Management: “I will practice 10 minutes of mindfulness daily to reduce stress.”

The key to lasting health improvements is consistency, not perfection. Focus on gradual changes, and remember that progress, no matter how small, is still progress. As you enter the New Year, set goals that inspire and empower you to become the best version of yourself—one step at a time.

Here’s to a healthier, happier you in the coming year!

Wednesday, 8 March 2023

How Fake News Shapes World Order: Atrocity Fabrication and its Consequences

Atrocity fabrication – the invention and reporting of atrocities committed by an adversary without knowledge that they ever occurred – has a centuries-long history at the heart of propaganda and power politics as an effective means of moving public and international opinion. Its use can provide pretext for a range of hostile measures against its targets, transforming in the public eye wars of unprovoked aggression into wars of liberation of the oppressed, or turning blockades to starve enemy civilians into humane efforts to pressure abusive governments under the moralistic label of sanctions. As it plays a large and growing role in global conflict in the 21st century understanding atrocity fabrication and the consistent means by and ends to which it has been used has become crucial to comprehending geopolitical events in the present day.

This book elucidates the seldom explored but central role played by atrocity fabrication in eleven major conflicts from the 1950s to the present day: from Korea, Vietnam and Cuba during the Cold War to Iraq, Libya and the emerging Sino-U.S. cold war more recently. It highlights the many variations of atrocity fabrication, the strong consistencies in how atrocity fabrication is used, and the consequences it has for the populations of the targeted countries, The book demonstrates the roles played by media and both government and non-governmental organizations in misleading the public as to the actuality of these highly publicized events. The emerging trend towards this mode of action, and the deep implications this has for world order, make an understanding of its history particularly critical.

West uses ‘atrocity fabrications’ to demonize enemies

 



  • Horrific false narratives are concocted to create animosity towards rivals, says 500-page study from top University of London researcher
  • Technique has been used by West for more than a century, using “fake news” to shape world order
  • China has been a major victim, with “Tiananmen Square massacre” and genocide of Uyghurs as examples of events that never happened
  • Tales are spread by allegedly “independent” think tanks, NGOs and media firms, discreetly financed by the U.S.

U.S. GOVERNMENT BODIES working with the western media created a massive “atrocity fabrication” industry to discredit China and other perceived enemies of the west, says a stunning new book to be published next month.

Horrific tales of torture and genocide were manufactured to be spread by the press in a technique developed by western powers over decades to demonize countries including Vietnam, Cuba, North Korea, China, and others, says “Atrocity Fabrication and its Consequences: How Fake News Shapes World Order” by A.B. Abrams, a geopolitical specialist and academic based in London. 


The widely spread narrative talks of more than six million dead, but not a single documented case has been found.

This atrocity fabrications process has been used in numerous locations around the world over decades, but recently culminated in a dramatically fake genocide in Xinjiang – in which the allegedly genocided group, rather than being wiped out, actually expanded ten times faster than the population of the people alleged to be perpetrators. 


“One of the key objectives of Western efforts to fabricate the narrative of a Chinese genocide was to turn global opinion against Beijing and unite the international community behind the West in its confrontation with China,” the book says.

WORLD HAS BEEN MISLED


2010-2018 Source: Global Times

The astonishing 500-page study by A. B. Abrams of the University of London shows exactly how the world has been misled by a series of deceptive techniques, developed over many years: and how what we read about China and Iran and other places today is directly related to famously fraudulent news stories like the “weapons of mass destruction” in Iraq and the machine-gunning of students at Tiananmen Square, both of which were false stories from western intelligence sources published widely in the media.

“Xinjiang’s Uyghur population were the latest Kuwaiti incubator babies, the latest American civilians killed in Cuban terrorist attacks, the latest Filipino civilians brutalised by the Huks or Syrian victims of their government’s chemical weapons,” Abrams writes. “They were Park Yeonmi forced to walk across three mountains and bury her father, Iraqi dissidents fed live into human shredders, students run over by tanks in Tiananmen Square, or Libyan women raped by Gaddafi’s black African mercenaries.

“What all these alleged victims had in common was that the crimes against them were never actually committed but were very widely publicised to build narratives which furthered Western foreign policy objectives.”

[ Scroll down to read more of the present story, or click here for a report about what really happened at Tiananmen Square in 1989 to open in a new window. ] 

 

The real Xinjiang is no giant prison, but a place that attracts more than 10 million visitors a month. Image: Panoramio

Abrams’ superb work will be published next month [March 2023], but advance copies have been sent to the present writer and others. The book is described by top independent journalist Max Blumenthal as “a devas­tating exposé of the interventionist clique that has weaponized human rights in order to destabilize enemy nations and immiserate their populations”.

Frighteningly, the fake stories often end up triggering violence, creating very real harm to real individuals, and causing huge amounts of undeserved reputational damage to communities perceived as enemies of the west.

FAKE NEWS SHAPES GLOBAL THINKING

Abrams is a highly respected scholar, known for his superb research-led work into geopolitical relations, and his ability to see through the thick fog of media noise. In painstaking detail, with sources carefully cited, this new book tells precisely how the western world uses the media to shape global thinking by creating false narratives and weaponizing concepts such as human rights to demonize rivals. 

 

Xinjiang, a once poverty-stricken region, has seen its GDP more than double since 2010. Health ratings have climbed steeply.

How does the atrocity fabrication technique work? Hostile people in allegedly “independent” human rights groups discreetly financed by the United States government fabricate stories of grotesque atrocities which are widely circulated by the world’s biggest media, including the BBC, Reuters, and the New York Times.

Abrams traces the development of the atrocity fabrication technique over centuries in multiple countries right up to the present day, but in this article, we’ll take a deeper look at just one example: his analysis of the current narrative of “concentration camps” in China. 

 

China has raised Uyghur life expectancy to higher than that of many Western nations. Image: Unsplash

The north-western part of China is painted as the site of a horrific genocide, involving millions of people tortured or murdered in a massive network of camps.

For comparison, the notoriously massive Los Angeles County Jail, which covers a land area almost twice the size of the state of Delaware, holds about 19,000 prisoners. The media asks us to believe that China has jails for three to six million people: literally the size of small countries. New Zealand has a population of about five million.

But it’s abundantly clear to everyone who visits Xinjiang or just sees the constant flow of videos from that community on Chinese TikTok that there has clearly been no such event. Just like people everywhere, they post videos of themselves dancing, eating, partying, getting married, and so on. Nobody could live such normal lives if a huge number of members of their community were being tortured and murdered in concentration camps. The narrative is clearly fake. So where did the horror stories come from?

“These claims relied overwhelmingly on U.S. government-funded anti-China groups dominated by hard­line Uyghur dissidents with Islamist or separatist positions such as the World Uyghur Congress, the Uyghur Human Rights and Democracy Foundation and the Uyghur American Association,” the book says.

“These were all heavily funded by the U.S. Congress through the National Endowment for Democracy, which had been closely affiliated with the CIA since its foundation and tasked with carrying out overtly what the agency had formerly done alone and more covertly.” 

 

The CIA spin-off NED spends millions on anti-government groups around the world

THE INNOCENT ARE HARMED

What is really shocking is that the fabricating of atrocities often leads to harm for the innocent: the Chinese community, for example, is unfairly demonized worldwide as cruel and barbarous, while blameless Uyghurs in China have been made unemployable for no fault of their own. 

 

Jerry Grey: retired London police officer who moved to China was not scared to speak out for his new community.

Ordinary individuals who speak out are also targeted. Jerry Grey (above), a retired London police officer, spent time in Xinjiang and wrote an honest description of life in the province, debunking Western media allegations of death camps. “This is absolute rubbish – there are not a million Uyghurs in concentration camps, that is just total baloney,” he wrote. 

 

Canadian Daniel Dumbrill, outraged by the false coverage of the 2019 Hong Kong riots, has become a popular commentator.

Daniel Dumbrill (above), a brewer-turned-commentator, did something similar. “We’re expected to believe that the population of Uyghurs is being eradicated. It’s a ridiculous statement whether it is in a literal sense or even a cultural sense,” he said.

They and others like them were punished harshly for telling the truth. Many western reporters attacked these individuals as paid agents of Beijing in front of audiences of millions, without a scrap of evidence. “The BBC, for one, equat­ed such questioning of the Western narrative with ‘spreading Communist Party disinformation’ and strongly implied the need for policing to restrict such expats’ reach on YouTube and other social media platforms,” Abrams says in the book.

Ironically, Grey and Dumbrill were telling the truth free of charge, while BBC journalists collected fat salaries for spreading “news reports” which consisted of fabricated atrocities. 

 

UK state-financed BBC journalists attacked ordinary people who dared to say positive things about China.

HOW THE PROCESS BEGAN

It is fascinating to look back at how the process began in the case of the Xinjiang fabrications. The book notes that many countries had to find ways to deal with Islamist terrorists. (Most preferred not to follow the western response of invading the wrong country and causing large numbers of deaths.)

China’s efforts to deal with extremist Islamist terrorists were to implement deradicalization programs, a route also chosen by Indonesia and France. However, western media and governments chose to present the Chinese version as unique. “The Chinese pro­gram saw a metanarrative created around it by Western NGOs and media outlets that was very far removed from any verifiable real­ity on the ground, and was based on highly dubious and in many cases entirely fabricated source materials,” Abrams says.

This misrepresentation of the facts was used to provide excuses to attack China on economic and other fronts. “As China emerged as an unprecedentedly potent challenger to Western power, this narrative sought to vilify and provide pretext for hostile actions against it,” Abrams writes. 

 

Millions jailed? CHRD interviewed eight unnamed people and extrapolated numbers.

Journalists were encouraged to print horrific reports about a massive network of Nazi-like death camps for the “genocide” of innocent victims, using stories from groups such as the Network of Chinese Human Rights Defenders. The CHRD website presents itself as a group of Chinese individuals rising up within the Chinese nation; but in reality, it is actually based in the US and “is heavily funded by the U.S. Congress through the NED, re­ceiving approximately US$500,000 annually”, the book says. CHRD listed its address as the Washington D.C. office of Human Rights Watch, a similar group that weaponizes the concept of “human rights” to attack China.

RECYCLED METHODS

How did they fool so many people so well? Practice and long experience. In particular, the west recycled the same atrocity fabrication techniques they had used to demonize North Korea against China—specifically “using emotional but highly inconsistent female defector testimonies”.

For example, the BBC and CNN for days made their top story the tale of Tursunay Ziawudun, presented as a concentration camp survivor with nightmarish stories. You can’t read the reports without feeling hate bubbling up for the Chinese.

But for anyone who makes the effort to dig deeper, a problem quickly emerges: she has been interviewed many times, and told very different stories every time, with the accounts becoming increasingly extreme. In 2017 and 2018 interviews, she described her time in the detention center thus: “To be honest, it wasn’t that bad. We had our phones. We had meals in the canteens. Other than being forced to stay there, everything was fine.” She also said: “I wasn’t beaten or abused. The hardest part was mental.”

However, the BBC newsroom shockingly chose not to tell its audience about these earlier interviews, presenting only a very different horror-movie-like story that mysteriously emerged after she had travelled to the United States as a guest of a NED-funded NGO. In the new version, she was “removed from the cells ‘every night’ and raped by masked Chinese men, and that she was tortured, gang-raped and had her genitals electrocuted”. Her cell mates “disappeared”. 

 

This meme by the present writer compares the dramatic difference in her stories.

Many of these “torture-porn” stories presented as news reports by the BBC and CNN were so extreme that even anti-China campaigners expressed discomfort, and tried to distance themselves. “You cannot write a news story claiming systematic rape based on three eyewitness ac­counts, not all of whom are reliable,” wrote Gene Bunin, who runs the Xinjiang Victims Database. “You just can’t and the BBC should know better. Take that from someone who’s been dealing with testimonies 24/7 for the past two years now.” 

 

U.S. academic Ma Haiyun, a harsh critic of China’s government, admitted he could no longer even discuss whether the stories were true. “In the current political climate, if you publicly state that there is no genocide in Xinjiang, it will affect your reputation to the point where if I said this, half of my friends would cut me off,” he wrote. In other words, the truth could not even be mentioned, let alone debated, even by anti-China campaigners.

OPPOSITE OF A PRISON

A common argument was that there must be a genocide in China, because why else would the Chinese refuse to allow anyone to enter the area? The western media followed the CIA-founded Radio Free Asia’s line in presenting Xinjiang as a giant prison, a locked-off place filled with oppressed people. This was the opposite of the truth. More than 150 million tourists visit the region every year, mostly domestic visitors but with some foreigners, making it one of the world’s top tourist spots in terms of numbers of visitors. Many stay in Uyghur-run hotels and make a point of eating Uyghur foods.

Worryingly, there were clearly cases in which the western media did not just report a false narrative, but seemed to actively enable the deception of their own audiences. Abrams noted how an image showing the details of Tursunay Ziawudun’s passport created a problem for the new narrative she was pushing. Instead of investigating this crucial discrepancy, CNN reporters covered it up by blurring the key part of the image.

Abrams’ book also notes the real story behind the image of a large group of men used by the Guardian and almost every other media outlet to present Uyghur concentration camp victims. But, as this writer pointed out two years ago, it really shows a 2017 group of people in a rehabilitation center gathering to listen to a Muslim speaker. 

 

Misused picture shows people listening to a Muslim speaker at a rehabilitation center from 2017.

SERIAL DECEIVER REWARDED

What about all those pictures on Twitter of Uyghurs being horrible harmed or mistreated? To answer that question for one’s self, consider the case of Arslan Hidayat. This Australia-based anti-China campaigner’s standard technique was to take pictures of people in misery from anywhere he could find them and then re-label them as Uyghurs being tortured by Chinese, for mass diffusion on the internet. When confronted, he would admit that this type of falsification was common among activists such as himself—and then do the same trick again.

You would think that such a person would immediately have sacrificed all credibility. The opposite is true: he was quoted as a legitimate source by the BBC, the Guardian, CNN, AFP, Al-Jazeera, TRT WORLD, and numerous others. Today he has been rewarded for his skills in deception by being given a salaried position at Campaign for Uyghurs, one of many, er, “independent” anti-China propaganda groups.

Moral compass? What moral compass? Dear reader, keep reading. It gets worse.

HARMING, NOT HELPING

One of the most depressing reports in the book is what happened to Esquel Group, run by a popular family in Hong Kong. This company, one of the world’s most successful shirt makers, happily employed 400 Uyghur workers, and many so enjoyed working there that they become long term staff. It was the sort of win-win situation that gives business people a good name.

Yet the company was unfairly put on a blacklist of “slave labor” firms by the US Commerce Department. This made exports difficult, harming the company and its employees. “In response Esquel invited U.S. Commerce Department staff to visit the facilities in Xinjiang with free and open access but received no response,” Abrams writes. For Esquel staff, it was puzzling – it was as if their accusers didn’t want to know the truth. 

 

Spinning mill in Changji, northern Xinjiang. Image: Esquel

“When it [Esquel] subsequently invited independent labour audit specialists to visit the facilities in Xinjiang and carry out unstructured interviews with randomly selected Uyghur workers, every instance found no evidence of the forced labour or coercion being alleged by Western sources,” Abrams writes.

But what could be done? For all its talk of “rules-based order”, the western government-media machine ignores even the most basic concepts of right and wrong .

Other companies, seeing cases like this, simply stop hiring Uyghurs. When companies are punished for doing the right thing, firms take fright. Western media and government are literally making Uyghurs unemployable while pretending to help them. 

 

The media’s fake stories ended up harming businesses in Xinjiang by preventing exports.

OTHER VISITORS REACT DIFFERENTLY

 

Muslims who visit tell a different story

What will be the outcome of this difficult situation? In Abrams’ opinion, it is clear that the Xinjiang genocide narrative has been swallowed by western countries, but he notes the majority of the world’s population is clearly sceptical.

Numerous middle eastern and Asian countries have sent envoys to Xinjiang and come away satisfied by what they have seen. Nepalese ambassador Leela Mani Paudyal noted after her visit: “The vocational education and training centres in Xinjiang are not ‘concentration camps’ as described by some Western media, but schools to help those in­fluenced by extreme thoughts to eliminate the harmful thoughts and learn vocational skills . . . This anti-terrorism example is worthy of learning by many countries.”

ATROCITY FABRICATIONS HURT EAST AND WEST

In the long run, it is very clear that the atrocity fabrications of the west are harmful and divisive to everyone, whether the narratives are focused on Xinjiang, Tibet, or on other parts of the world. Western governments and media have put so much time and energy into their overblown atrocity tales that it will be difficult for them to backtrack to more moderate positions. As a result, it is inevitable that there were be a sharp drop in trust levels for western governments and media. 

 

Nightmarish stories create needless animosity.

“The significant investment the west’s information networks have put behind the Xinjiang fabrication, including assets such as Human Rights Watch, the BBC and RFA, means that pressing this narrative too far, and limited international receptivity to it, may well erode Western international credibility when commenting on humanitarian issues beyond a point of no return.”

Some might say that the mainstream media’s reputation is already beyond repair. Time will tell.

Abrams’ excellent book will be out in March. It is highly recommended. 

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Change your negative thoughts and behaviours with CBT

 

CBT can help individuals recognise and challenge negative thought patterns that are causing them distress. — Pixabay

 Cognitive behavioral therapy is a form of psychotherapy that is based on the idea that our thoughts, feeling and behaviors are all linked.


Recently, I was approached to write about psychotherapy and its efficacy, rather than delving into matters concerning mental health policy and upscaling of services.

Therefore, I thought it was appropriate to write on this subject that is often spoken about, but about which little is actually understood.

Psychotherapy is a type of mental health treatment that involves working with a mental health professional such as a psychiatrist or a clinical psychologist, to identify and address psychological issues.

It can involve different types of interventions, such as cognitive behavioural therapy (CBT), psychoeducation and psychodynamic psychotherapy.

The goal of psychotherapy is to help individuals gain insight into their thoughts and feelings, develop healthier coping strategies, and improve overall well-being.

What is CBT?

The most popular type of psychotherapy is CBT.

It is a form of psychotherapy that helps individuals to recognise and modify thought patterns and behaviours that are contributing to their psychological difficulties.

CBT relies on the idea that our thoughts, feelings and behaviours are all interconnected, and that changing our thinking in certain areas can lead to positive changes in our feelings and behaviours.

An example of a CBT intervention for a patient would be to have them identify and challenge any negative thoughts or beliefs that may be contributing to their emotional distress.

The patient would learn to recognise irrational thinking and replace it with more balanced and realistic thoughts.

The therapist would also help the patient to become more aware of their triggers and how to take more effective action in managing difficult situations.

The core principles of CBT are:

Cognitive restructuring

This is the process of identifying and changing thinking patterns that may lead to negative thoughts and beliefs. 

Exposure and response prevention

This technique focuses on reducing the fear associated with thought patterns and behaviours by gradually exposing an individual to the source of their fear and preventing any reaction from occurring.

Behavioural activation

This technique encourages individuals to engage in enjoyable activities, even when they may find it difficult to manage their feelings.

Relapse prevention

This technique helps individuals understand how to maintain their positive changes and prevent a recurrence of old thoughts and behaviours that may contribute to mental health concerns.

There are many different types of CBT, including:

Cognitive therapy

This focuses on identifying and challenging irrational and maladaptive thought patterns to improve emotional regulation.

Dialectical behaviour therapy

This helps individuals learn to better manage intense emotions, self-harm behaviours and interpersonal relationships.

Rational emotive behaviour therapy

This helps identify irrational beliefs and replaces them with more adaptive, realistic thought patterns.

Acceptance and commitment therapy

This helps individuals become more aware of their thoughts and feelings, and encourages them to become more psychologically flexible and accept difficult experiences.

Mindfulness-based therapies

These help individuals become more aware of the present moment and develop a non-judgmental attitude towards thoughts and feelings.

Efficacy of CBT

Behavioural activation encourages individuals to engage in enjoyable activities, even when they may not feel emotionally up to it. — AFP 
Behavioural activation encourages individuals to engage in enjoyable activities, even when they may not feel emotionally up to it. — AFP

Several studies have found that CBT is effective in treating a variety of mental health conditions, such as depression, anxiety, insomnia, post-traumatic stress disorder (PTSD) and obsessive compulsive disorder (OCD).

For example, a meta-analysis published in the Journal of Consulting and Clinical Psychology found that CBT was more effective than placebo in reducing symptoms of depression and anxiety.

One assessment review found that CBT was more effective than other forms of psychotherapy in reducing symptoms of anxiety and depression.

Another study published in the American Journal of Psychiatry found that CBT was more effective than antidepressant medications in reducing symptoms of mild depression.

CBT can be used to effectively address a variety of other psychological conditions too, including phobias, substance misuse, eating disorders, personality disorders, anger management, relationship issues and chronic pain.

CBT can also help individuals develop more effective coping strategies for stress, improving self-esteem and enhancing overall psychological well-being.

Limitations of CBT

Mindfulness techniques, where individuals become more aware of the present moment, are part of CBT. — dpa 
Mindfulness techniques, where individuals become more aware of the present moment, are part of CBT. — dpa

Although CBT is an effective form of psychotherapy, there are potential limitations and pitfalls to be aware of.

For example, it requires a high degree of commitment and effort from the individual in order to achieve successful outcomes.

Additionally, since CBT primarily focuses on changing thought patterns and behaviours, it may not be as effective in addressing any of the individual’s underlying emotional issues.

Moreover, some individuals may find the cognitive restructuring techniques employed in this therapy to be psychologically challenging.

Also, it may not be as effective for individuals in more severe mental health states, such as those experiencing psychosis.

Some have argued that CBT does not acknowledge the role of biological factors in mental health issues, and that it can be an overly-mechanistic approach.

Biological factors in mental health refer to the brain and body’s physical and chemical processes that contribute to psychological issues.

These include neurological, genetic, endocrine and biochemical pathways, such as neurotransmitters and hormones, which can influence thoughts, feelings and behaviours.

An example of this would be hormonal imbalances in medical conditions like thyroid disorders, causing psychological manifestations.

CBT is not as well understood as some other forms of psychotherapy, in part because it is a relatively new form of treatment.

Additionally, many clinicians lack the knowledge and skills to properly implement CBT, and this can prevent individuals from receiving evidence-based treatment.

Finally, there is a lack of adequate research and comprehensive training programmes that can help clinicians gain the necessary skills to effectively utilise this therapy.

In my clinical practice, I have often been asked two questions.

Firstly, if CBT can be started together with psychotropic medications.

And secondly, if CBT can be the only form of treatment in place of psychotropic medications.

CBT can indeed be given together with psychotropic medications.

The combination of CBT and medication is often the most effective treatment for many mental health conditions, including depression and anxiety.

Medication can help reduce the symptoms of the condition and CBT can help to address underlying causes of the disorder, such as negative thinking patterns, lifestyle choices and patterns of behaviour.

Because of this, CBT may not be an appropriate sole substitute for psychotropic medications in the vast majority of cases.

It is important that each patient’s individual needs are considered carefully when determining the best treatment plan.

Ultimately, it is best to discuss with one’s mental health therapist the method of treatment that is most suited for an individual’s needs, rather than insisting on a therapy that seems appealing.

The mental health needs of every individual is unique, and therefore, a customised approach should be preferred for the best outcome.

Prof Datuk Dr Andrew Mohanraj is a consultant psychiatrist, the Malaysian Mental Health Association president and Taylor’s University Impact Lab on Mental Health and Well-being director. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. 

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