“I like you. I think you are very pretty.”

A young man walked up to my friend and said this — to a complete stranger — with the quiet confidence of someone who saw no reason not to. My friend, caught off guard, smiled politely and nodded her thanks.

This happened during a volunteering event here in Singapore, where my friend and I spent time with autistic youths. Ben (not his real name) had simply noticed my friend was attractive and wanted her to know. No hidden agenda. Just an honest observation, plainly expressed.

For many of us, that directness might feel socially out of place. Researcher Damian Milton calls this the “double empathy problem” — the idea that communication difficulties between autistic and non-autistic people arise from a mutual mismatch in social styles, not a flaw in the autistic person alone (Milton, 2012). Ben meant no harm. He simply said what he felt, in the way that felt natural to him.

But here is where the story gets interesting: that very same trait can also be a strength.

Autistic individuals tend towards a refreshing, almost radical honesty. What you see is what you get. There is rarely a hidden motive behind their words or actions — and once you understand that, it is deeply reassuring.

This became clear as I spent more time with Ben. He told me about his internship, where he had spotted defects on boxes that his fellow interns missed entirely. It was not luck — it was how his mind works. Research on autism has long documented this detail-focused cognitive style, describing it as a genuine perceptual strength rather than simply a deficit in seeing the bigger picture (Happé & Frith, 2006). Ben follows routines with great precision, and small irregularities naturally stand out to him. He was often the fastest to complete his tasks, not by rushing, but by trusting a method and sticking to it. His supervisors considered him a model intern.

Ben is not alone. Mary (not her real name) works at a commercial laundry facility, sorting hotel pillow cases and laying them precisely into ironing machines — for hours, with quiet pride and exacting standards. When she sees a colleague doing the work less carefully, she will say so directly, or step in and fix it herself. This does not always make her the most popular on the floor, and her supervisor works patiently to help her navigate those moments. But when Mary is on shift, he does not need to wonder about quality. He already knows.

Ben and Mary reflect something worth remembering: the same traits that can make life harder for autistic individuals in some settings are often what makes them exceptional in others. Their honesty, focus, and eye for detail are not incidental — they are core to who they are.

The next time you meet someone who seems unusually direct or takes their work unusually seriously, pause before you judge. You may be in the presence of someone who experiences the world with a different kind of clarity — and who has far more to offer than meets the eye.

References

Happé, F., & Frith, U. (2006). The weak coherence account: Detail-focused cognitive style in autism spectrum disorders. Journal of Autism and Developmental Disorders, 36(1), 5–25. https://doi.org/10.1007/s10803-005-0039-0

Milton, D. E. M. (2012). On the ontological status of autism: The ‘double empathy problem’. Disability & Society, 27(6), 883–887. https://doi.org/10.1080/09687599.2012.710008

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Imagine running a marathon every single day — not through a park, but through a crowded shopping mall, with bright lights flickering overhead, announcements blaring, and strangers bumping into you at every turn. Now imagine doing that without anyone noticing how exhausted you are.

For many autistic adults in Singapore, this is not an analogy. It is daily life.  Autistic burnout is more than just feeling tired. It happens when an autistic person has been pushing through the demands of everyday life for too long — managing sensory overload, meeting social expectations, and navigating routines that were not designed with them in mind — all without enough rest or support. Think of it like a phone that never gets to charge. Over time, no matter how capable the phone is, the battery runs out completely.

A note on research: Most existing studies on autistic burnout focus on autistic adults with low to moderate support needs. Those with moderate to severe needs remain significantly under-researched, and their experiences deserve far greater attention.

One Person’s Story: Meet Rachel, Graphic Designer

Rachel is a graphic designer and an autistic adult with low to moderate support needs. Over two years in a previous job, she experienced autistic burnout firsthand. In her blog, she describes feeling incapable of making the right decisions for herself, as though simply being herself was somehow wrong, and as though she had lost all control over her own life.

The burnout that followed was severe. For several years, she could not work at all. Her self-esteem reached its lowest point.

What helped her recover? Therapy, journaling, time away from the source of her stress, and crucially — connection with other autistic adults in Singapore who truly understood what she was going through.

Autistic Burnout: Signs to Watch For

Autistic burnout does not always look the way you might expect. Because many autistic adults have spent years learning to appear “fine” in public, the signs are often hidden — or misread as laziness, stubbornness, or a bad attitude.

Here are some practical signs to be aware of:

• Withdrawal from daily activities. An autistic adult who was previously managing their routine may suddenly struggle to leave the house, attend programmes, or engage with people they usually connect with.
• Loss of previously held skills. Skills that seemed well-established — cooking a simple meal, managing transport, communicating needs — may temporarily disappear. This is not regression. It is the nervous system protecting itself.
• Increased meltdowns or shutdowns. Emotional responses may become more intense or frequent, even in situations that previously felt manageable.
• Extreme exhaustion that rest does not fix. The person may sleep more than usual and still feel depleted. This is not a sleep problem — it is a sign the body and mind are overwhelmed.

What Can We Do to Help People Coping with Autistic Burnout?

Rachel’s story is a reminder that autistic burnout is real, serious, and often invisible to those around it. Recovery is possible — but it requires time, space, and genuine community.

If you live or work alongside autistic adults, the most powerful thing you can offer is patience without pressure, presence without demands, and a willingness to listen before you assume.

Understanding autistic burnout is not just an act of kindness. In Singapore, where the pace of life rarely slows, it may be one of the most important things we can learn to do.

References:
Rachel. Job Training in Singapore. Autistic as F**k. https://www.autisticasfxxk.com/blog/job-training-singapore/

Raymaker, D. M., Teo, A. R., Steckler, N. A., Lentz, B., Scharer, M., Delos Santos, A., Kapp, S. K., Hunter, M., Joyce, A., & Nicolaidis, C. (2020). “Having all of your internal resources exhausted beyond measure and being left with no clean-up crew”: Defining autistic burnout. Autism in Adulthood, 2(2), 132–143. https://doi.org/10.1089/aut.2019.0079

Mantzalas, J., Richdale, A. L., Li, X., & Dissanayake, C. (2024). Measuring and validating autistic burnout. Autism Research, 17(7), 1417–1449. https://doi.org/10.1002/aur.3129

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On an airplane, when oxygen masks drop from the overhead panel, the instruction is always the same: secure your own mask before helping the person beside you. It feels wrong, especially if that person is your child. Every instinct tells you to reach for them first.

But the science is clear. At 35,000 feet, without pressurisation, you have roughly ¹15 to 20 seconds of useful consciousness before hypoxia — oxygen deprivation — sets in. It happens quietly. You may feel completely fine right up until you can no longer move. If you spend those seconds fumbling with your child’s mask, you lose consciousness before finishing. Now neither of you has oxygen.

Secure your own mask first — a matter of three to five seconds — and you remain conscious, calm, and able to help. It is one of the few situations where putting yourself first is, without question, the most loving thing you can do.

For caregivers of autistic adults with moderate to severe needs, the principle is not so different.

Over the years working alongside these families in Singapore, I have seen what caregiver fatigue looks like — and I have also seen what it looks like when caregivers give themselves permission to breathe. Here are two practices that have made a real difference.

Caring For Autistic Adults: Taking Turns, Intentionally

Caring does not have to fall on one person at all times. Some couples divide the day: one parent takes over from when their child returns from a day activity centre until dinner; the other takes the evening shift through to bedtime. Others arrange longer breaks — one mother I know travels overseas alone periodically, fully disconnecting from caregiving. For that window, the only person she needs to care for is herself.

Every family’s rhythm is different. What matters is that caregivers talk honestly with each other and agree on how rest is shared.

Building and leaning on a trusted support group

Caregivers of autistic adults often find themselves quietly isolated. Extended family may not fully understand the demands involved. Friends without similar lived experience can feel distant. Over time, the caregiver’s world narrows.

The antidote is finding people you trust — starting within family, then close friends, then joining existing caregiver support groups. If none of those fit, some caregivers have created their own.

Once you find that group: lean in. Two things often hold caregivers back — guilt about burdening others, and uncertainty about whether others can handle their child’s needs.

On guilt: the people who love you want to show up for you. Let them.

On trust: start small. Let your support group spend time with your child while you are still present. Each experience that goes well quietly builds your confidence to eventually step away and rest.

You cannot pour from an empty vessel. Caregivers who look after themselves are not being selfish — they are securing their own mask, so they can keep showing up for the people who need them most.

References:
1. Hypoxic Hypoxia and Brain Function in Military Aviation — PMC8171399 (https://pmc.ncbi.nlm.nih.gov/articles/PMC8171399/)

2. Warreman, E. B., Lloyd, S. E., Nooteboom, L. A., Leenen, P. J. M., Terry, M. B., Hoek, H. W., van Rossum, E. F. C., Vermeiren, R. R. J. M., & Ester, W. A. (2023). Psychological, behavioural, and physical aspects of caregiver strain in autism-caregivers: A cohort study. eClinicalMedicine, 63, 102211. (https://doi.org/10.1016/j.eclinm.2023.102211)
3. Chakurian, D., & Popejoy, L. (2025). A systematic review of resilience in family caregivers of autistic adults: Implications for research, practice, and policy. Autism in Adulthood. (https://doi.org/10.1177/25739581251366361)

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Spurred by Dan Buettner’s work and concept of “Blue Zones” regions where people routinely live to 100 and beyond, longevity has been in the wellness spotlight. Longevity is no longer just about living longer.

Today, the focus is shifting toward healthspan—the number of years we live in good health. With the World Health Organization (WHO) projecting that 1 in 6 people globally will be aged 60 or above by 2030, healthy ageing has become a major global priority.

The Growing Role of Preventive Healthcare in Longevity

One key trend is preventive healthcare. The big idea: Instead of waiting for illness and then seeking medical help, more people are using regular screenings, wearable health monitoring devices, genetic insights, and health assessments to detect health risks early.

This reflects a wider shift toward proactive, personalised wellness that presents a proactive approach to managing personal health and wellness. From smartwatches that monitor heart rhythms to health apps that track sleep and activity levels, technology is empowering individuals to take greater control of their health.

Healthy Habits for Longevity: Why Lifestyle Matters More Than Ever

Another major trend is lifestyle-based longevity, where research continues to highlight the importance of nutrition, physical activity, sleep, and mental well-being. A study reveals that choosing healthy lifestyle patterns, especially an anti-inflammatory diet, at least moderate physical activity, and healthy sleep patterns, is crucial for delaying ageing and reducing mortality risk.

This reinforces what many longevity experts have long advocated: the choices we make daily can significantly influence how we age.

Beyond Sleep Duration: How Sleep Quality Affects Longevity

The science of sleep and longevity continues to evolve. For many years, experts focused primarily on the number of hours slept each night, with seven to eight hours often considered the gold standard. However, emerging research suggests that sleep is far more complex than duration alone. Scientists are now examining sleep quality, sleep consistency, circadian rhythms, and sleep efficiency as critical factors influencing long-term health and lifespan. 

Stress, Resilience and Longevity: Protecting Your Mind as You Age

Mental well-being, another core component of longevity, has seen greater visibility in the media, showing that emotional resilience, meaningful relationships, and effective stress management can have profound effects on long-term health. Practices such as mindfulness, meditation, forest bathing, creative arts, and volunteering are becoming popular ways to support emotional well-being.

Ultimately, longevity is not about stopping ageing. Instead, it is about embracing wholesome, sustainable lifestyle habits that support physical, mental, and emotional well-being over the longer term, enabling us to live longer, healthier, and more fulfilling lives.

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Modern travel is changing. More travellers today are moving beyond fast-paced itineraries and crowded tourist attractions in search of something more meaningful — experiences that restore energy, improve wellbeing, and create space for genuine reconnection.

This growing desire for intentional living has transformed Thailand into one of the world’s most sought-after wellness travel destinations.

With its blend of ancient healing traditions, tropical landscapes, nourishing (and exciting) cuisine, and internationally recognised wellness retreats, Thailand offers a unique environment where rest and rejuvenation feel effortless. Whether nestled within the serene mountains of Chiang Mai or overlooking the pristine coastlines of Phuket and Koh Samui, wellness experiences in Thailand are designed to support both physical and emotional wellbeing.

Unlike traditional holidays that often leave travellers feeling exhausted, wellness travel focuses on balance. The wellness journey is not about doing more, but about slowing down enough to truly recharge.

In Thailand, wellness can take many forms. For some, it may be a restorative spa retreat surrounded by nature. For others, it could involve yoga and meditation programmes, stress management workshops, healthy culinary experiences, or personalised health assessments guided by medical and wellness professionals. For some, it may even be a week-long Muay Thai bootcamp to get back in shape.

Thailand’s long-standing healing culture also plays an important role in shaping these experiences. Traditional Thai massage, herbal therapies, mindfulness practices, and holistic wellness rituals are often integrated alongside modern wellness treatments, creating programmes that feel both grounding and transformative.

One of the reasons travellers continue to choose Thailand for wellness tourism is the pace of life and the social atmosphere itself. Healing feels deeply connected to the environment. The calming rhythm of nature, warm hospitality, and slower pace of life naturally encourage mindfulness and rest.

In Chiang Mai, for example, wellness travellers are often drawn to the mountains, forests, and cooler climate that create a peaceful setting for reflection and recovery. Morning meditation sessions overlooking misty hillsides, gentle walks through nature trails, and evenings spent away from digital distractions allow visitors to reconnect with themselves in ways that are increasingly rare in modern life.

Food is another essential part of the wellness experience. Thailand’s wellness cuisine celebrates freshness, nourishment, and balance. Resorts and retreats frequently incorporate locally sourced ingredients, vibrant herbs, tropical fruits, and nutrient-rich dishes that support overall vitality without sacrificing flavour.

At the same time, Thailand continues to evolve as a destination for integrative wellness. Many wellness centres now combine preventive healthcare, physiotherapy, sleep optimisation, stress recovery, and lifestyle coaching into personalised programmes tailored to each guest’s needs. This approach reflects a growing global focus on long-term wellbeing rather than short-term indulgence.

As wellness becomes an increasingly important priority for modern travellers, Thailand stands out not only for its beauty, but for its ability to create experiences that feel restorative on a deeper level. Because the true purpose of wellness travel is not simply to escape everyday life- It is to return feeling renewed, healthier, and more connected to what truly matters. Happy travels!

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The Philippines is fast gaining global standing as a wellness tourism destination, using traditional healing practices and modern spa science to attract health-focused travellers, while the wellness industry bolsters economic resilience.

The Philippines has seen its wellness sector become an increasingly potent economic driver, with the Global Wellness Institute reporting the industry’s value at around US$43.3 billion. This places the country among the top 10 wellness markets in Asia, reflecting steady expansion in services, products, and health-oriented travel offerings.

Wellness tourism is at the heart of this transformation. Spa revenues have increased significantly, and revenue streams tied to restorative retreats, holistic treatments, and wellness resorts now contribute robustly to the tourism economy. These growth patterns are supported by the Philippines’ ability to blend ancient healing traditions and cultural practices such as helot massage and herbal therapies, with contemporary wellness tourism demands, creating unique experiences that resonate with both domestic and international visitors.

This strategic positioning has broader economic benefits. Wellness tourism stimulates job creation, encourages entrepreneurship in the hospitality and health sectors, and supports rural communities that offer nature-based wellness experiences. It also aligns with lifestyle trends as consumers increasingly seek travel that emphasises restoration, personal growth, and cultural connection and not just leisure.

With international recognition rising, government and private stakeholders are exploring ways to enhance infrastructure, training, and marketing to sustain and scale wellness tourism growth further. As a result, the Philippines is successfully rebranding itself not just as a vacation destination, but as a wellness destination that prioritises health, culture, and inclusive economic opportunity.

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Did you know that more than 30% of adults worldwide have reported experiencing insomnia symptoms? To many of us, sleep is often the first thing we sacrifice in a busy, modern lifestyle. Think about it – there are so many entertainment options, and too little free time to pursue them all. Whether it’s staying up late to finish work or scrolling through social media to unwind, many people treat having sufficient sleep as optional. In reality, sleep is a fundamental biological function—just as essential as good nutrition and sufficient exercise—and plays a critical role in maintaining our overall well-being.

Here’s are some of the top reasons why sleep is important for our health and well-being:

1. Sleep Restores and Repairs the Body

During sleep, your body enters a powerful state of repair. Cells regenerate, muscles recover, and essential hormones are released to support healing and growth. Sleep also allows the body to regulate key systems such as cardiovascular and metabolic health. When sleep is insufficient, these processes are disrupted. Research shows that chronic sleep deprivation is linked to conditions such as hypertension, cardiovascular disease, and diabetes.

2. Sleep Supports Brain Function and Memory

Sleep is not a passive state for the brain—it is highly active. During sleep, the brain processes information, consolidates memories, and clears out waste products through systems like the glymphatic system. Studies from Yale School of Medicine show that sleep plays a crucial role in learning and memory consolidation. Without adequate sleep, attention, focus, and cognitive performance decline significantly.

3. Sleep Regulates Emotions and Mental Health

Sleep and mental health are deeply interconnected. Adequate sleep helps regulate mood, emotional stability, and stress levels. Conversely, sleep deprivation can make emotional responses more reactive and harder to control. Research indicates that poor sleep is strongly associated with conditions such as anxiety and depression, with sleep deprivation impairing emotional regulation.

4. Sleep Strengthens the Immune System

Your immune system relies on sleep to function effectively. During rest, the body produces proteins and immune cells that help fight infections and inflammation. According to the Centers for Disease Control and Prevention, getting enough sleep can reduce the likelihood of illness and support faster recovery. Without adequate sleep, your body becomes more vulnerable to infections and takes longer to heal.

5. Sleep Supports Metabolic and Heart Health

Sleep plays a key role in regulating metabolism, appetite, and energy balance. Poor sleep disrupts hormones that control hunger and satiety, increasing the risk of weight gain and metabolic disorders. In addition, insufficient sleep has been linked to increased risks of heart disease, high blood pressure, and stroke.

6. Sleep Enhances Daily Performance and Quality of Life

Beyond physical health, sleep directly impacts how you function day-to-day. Quality sleep improves focus, productivity, decision-making, and creativity. It also stabilises your mood and enhances your ability to handle stress. On the other hand, lack of sleep can impair attention, reaction time, and judgement—affecting both work performance and personal relationships, resulting in a poorer quality of life and personal well-being. That said, sleep is not a luxury, but a biological necessity and a core foundation to a healthy life. Ironically, in a world that constantly pushes us to do and produce more, sleep is one of the biggest factors that can impact our productivity. Have you been sleeping well? Perhaps it’s time to assess your quality of sleep to achieve better health and well-being.

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“I’m so stressed out.” – Does this sound familiar? If so, then you are not alone. This phrase has somehow become a default response to pressure, whether at work, school or home. But what many people describe as stress may actually be something deeper—burnout. While the two are closely related, understanding their differences is crucial for protecting your mental and physical well-being.  In this article, we will dive into the basic definitions of stress and burnout, the differences and why knowing the difference matters for our health.

What is Stress?

Stress is a natural response to demands or challenges. It is your body’s built-in alarm system—often referred to as the “fight-or-flight” response. Our blood pressure rises, our heart rate increases, and stress hormones like cortisol are released in our body to help cope with the extra demands at work. In short bursts, stress can actually be helpful. It sharpens focus, boosts energy, and helps you meet deadlines or navigate difficult situations. Common signs of stress include headaches, irritability, anxiety, sleep disturbances, and difficulty concentrating. Importantly, stress is often temporary. Once the situation passes—such as completing a project or resolving a conflict—your body typically returns to baseline. However, when stress becomes chronic, it can begin to wear down your system, setting the stage for something more serious.

What is Burnout?

Burnout is not just “more stress.” According to the World Health Organization (WHO), burnout is a syndrome resulting from chronic workplace stress that has not been successfully managed.

It is characterised by three key dimensions:

• Exhaustion (physical and emotional depletion)
• Cynicism or detachment from work
• Reduced professional effectiveness

Unlike stress, burnout develops gradually over time. It represents a state where your mental, emotional, and physical resources are completely drained. Employees who are suffering from burnout may find themselves to be performing at a lower productive level, achieving less fulfilment at work and generally feeling unmotivated. One interesting fact about burnout is that burnout is not classified as a medical condition, but as an occupational phenomenon.

Stress VS Burnout: Why the Difference Matters

Mislabeling burnout as “just stress” can delay proper recovery as the right measures are not put in place to manage burnout. Stress may be managed with short-term strategies like taking short breaks in the office, breathing exercises, physical exercises, or time management. Burnout, however, often requires longer-term structural changes—such as workload adjustments, boundary-setting, fixing your sleep issues, or even reevaluating your work environment. Another way to look at it would be that stress is akin to a state of low battery, whereas burnout is when your battery is completely flat, and recharging back to your optimal self may take some time.

Ignoring burnout can lead to serious consequences, including reduced work performance, frequent sick days, including losing a sense of balance and motivation for everyday life, and that could lead to more severe mental health issues in the long run. Although stress and burnout exist on the same spectrum, but they are not the same. Think of stress as a signal that something demands your attention, and burnout is a warning that your system has been overwhelmed for too long and your immediate attention to manage your well-being is needed.

Recognising the difference early allows you to intervene before stress evolves into burnout—protecting not just your productivity, but your long-term well-being.

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Stress has become a normal part of our daily life in work, home, and social life. Reaction to stress differs from one person to another. Most people don’t look for solutions. They think coping with stress is welfare and their excuses are: “We have a busy life”. Even with busy lives, it doesn’t mean we should forget to take care of ourselves.

Nature therapy provides a simple easy way to reduce stress and burnout. It reminds you that you live in a big world that is full of natural and outdoors beauty. No matter how large your problem seems, nature can welcome and ease it.

What is nature therapy?

Nature therapy has many names, such as green therapy, ecotherapy, and horticulture therapy. It is a kind of therapy that involves engaging with nature and being in a green area with a trained therapist.

Healing with nature is an ancient popular tradition in Eastern cultures. People used to spend a long time in nature for meditation, relaxation, and therapeutic uses. Recently, it has been gaining popularity in science and Western countries.

Nature therapy includes many activities, such as:

• Adventure therapy: hiking, and rafting.
• Gardening and farming: engaging with nature by planting is a therapeutic activity. It makes you feel control by being responsible for a living creature (the plant). This boosts your self-esteem and has a positive effect on your mental health.
• Night activities: like watching stars.
• Wilderness therapy: includes activities done in groups, such as camping.

Reduce stress and burnout with nature therapy

People get used to everything; it is a fact that never changes. What is new about the rising sun, the shining moon, the blue color of the sea, or the greenish trees? You have seen these views many times. The secret is to engage with them differently, this changes the way you look at them.

Spending time in nature reduces stress hormone (cortisol) levels and releases more endorphins into your blood. The adrenalin rush you experience with a new adventure, and the dopamine and serotonin levels that increase with seeing your plants grow up lower your stress and make you forget your problems for a moment.

Nature therapy induces chemical changes in your brain, so you feel more relaxed and happier.

• The sense of achievement, which you gain from gardening and farming benefits in certain disorders like depression.
• Activities like camping and hiking make you more confident and creative.
• Stargazing makes you relaxed.
• Spending time in green environments clears your mind, sharpens your senses, improves your concentration, and improves stress.
• Nature walks promote physical and mental health. That is why science recommends them for dementia, trauma, and medical rehabilitation.

Nature therapy is for everyone

Although nature therapy is proven to help with certain conditions, everybody can practice it for more health and relaxation. You can do it alone, with family or friends, or guided by a professional. Whatever suits you!

The good thing about nature therapy is that it has many activities; some of them need tools, others do not. You can choose what you prefer and have many experiences.

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Smartphone addiction, informally known as “nomophobia” has become an emerging problem in many countries. Up to 21.3% of families in China worry about smartphone addiction in children, with planned implementation of restricted handphone access to reduce handphone addiction. Why are smartphones becoming popular and irreplaceable to some people, and what are effective ways to reduce this addiction?

Smartphone addiction

The tricky thing about cell phone addiction is that it has many forms and it can affect your life in many ways. For example:

• Virtual relationships: – Social networking has made it easy to know anyone and have conversations with many people. This can be helpful in introducing new cultures until you reach the moment of forgetting your real social life. All your friends are virtual friends, all your relationships are virtual.
• Other online addictions: – Addiction grows to reach other online places like shopping, stock trading, gaming, gambling, and other online activities. This influences your work, social, and financial life in a bad way, and can lead to devastating problems.
• Mutilation to what is good – It is not an exaggeration. This is what happens with cybersex addiction, and sexting. Imagine how many families got broken because of this. You can’t count! This is a serious problem that gives people a false image about intimacy, love, and relationships. This addiction makes them seek excitement all the time, and this can’t happen in reality. This way, you won’t be able to have new relationships, or even maintain a long-term one.

How to reduce smartphone addiction?

A casual comment is “You can do it”. Some of you may think it is easy: it is just a phone and all I have to do is to stay away from it. Though thinking this way is helpful, we have to admit that it is hard to do by yourself, at least in the beginning.

• Know that you are not alone in this. You have friends who can help you, your family, and you can visit a therapist and search for group therapies.
• You need to state some facts to yourself. Recognizing the patterns of using your smartphone will help you a lot. See if you use it for gaming, socializing, dating apps, or just scrolling through the apps. This helps you determine the non-essential activities and makes it easy to put a plan. There are many apps that help you track your screen time and tell you about the most used apps. This is a good start.
• What triggers you to use your phone this much? Is it the news? Workload? Feeling lonely? Gaming? Think hard and find the answer. This lets us think about the next step: finding alternatives, and solving the real cause behind smartphone addiction.
• Defining the problem is the first step of solving it. Congrats! You now know the underlying cause, now let’s find solutions. For example, if it is the workload, you can ask for a vacation. You can try meditation and breathing exercises to relieve stress. Physical activity is a healthier distraction than smartphones, drugs, or alcohol.
• Your life is real, not virtual. You have close people that you can interact with, see their reactions, hear their voice, and shake their hands. You can share food, exercise, and experience hard and good situations together. Virtual life doesn’t give you all of this, even video calls are far away from this reality. Strengthening your social life will help you through this journey.

Tips to deal with smartphone addiction:

• Close your phones certain times a day, such as when you have a meeting, with your family, or working on a project.
• Find healthier alternatives and explore your hobbies. For example, if you love reading, set 20 minutes a day for reading and put your phone away during this time.
• Live the moment, if you are about to sleep, don’t bring your phone to the bed. Having lunch? Feel the smell of the food, the texture of the ingredients, and enjoy the taste.
• Define your goals. In your to-do list, set a certain time for your phone and try to commit to these hours.
• Uninstall social media apps and call your friends or go out with them at this time.

Smartphones are important but they can’t replace your whole life. Real life is what’s happening while you are busy scrolling through different apps. And believe me, this life is so precious, and you don’t want to waste it.

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