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    Why Is Everyone Buzzing About ‘Dopamine Menus’?

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    If you’ve noticed the word ‘dopamine’ popping up everywhere, you’re not alone. Often associated with other terms like ‘decor’, ‘dressing’, ‘detox routines’ and ‘menus’, the intentional act of decorating your room, dressing in your favourite colours or doing certain activities to create the feel-good chemicals in the brain has people hooked. And for good reason. Let’s take a deep dive into what all of this means, and why you can consider creating your own dopamine menu to change your mood for the better. Think less of what you’d order at a restaurant and more like a list of activities. These activities are tailored to you with the goal that performing any one of them will trigger a positive feeling. Doing so will stimulate dopamine production in the brain, therefore boosting your mood.Sometimes called ‘dopamenu’, the dopamine menu was first introduced a few years ago by a YouTuber. It has since gained popularity across TikTok and Instagram. The idea is to create a menu divided into courses (appetisers, mains, sides and desserts) of fun activities when you need stimulation. Appetisers are short, quick wins, whereas mains are something that require a little more effort. Sides can be paired with things you don’t want to do to make the task more enjoyable, and desserts should be done in moderation.READ MORE: Why Practicing Self-Efficacy Is Key To Becoming The Best Version Of YourselfWhat is an example of a dopamine menu?A dopamine menu can be as simple as a list on the Notes app of your phone or it can be a beautifully designed poster you hang on your wall. Examples of menu items can include:Appetisers:Jumping up and down on the spot

    Petting your dog

    Making a snackMains:Going for a swim

    Redecorating your space

    MeditatingSides:Calling a friend

    Listening to your favourite song

    Lighting incense Desserts:Scrolling on TikTok

    Online shopping

    Ordering takeawayHow does a dopamine menu relate to ADHD?As stated by Colin Davidson, Professor of Neuropharmacology, University of Central Lancashire and Claire Hutchinson, Professor of Experimental Psychology, University of the West of Scotland, it is generally believed that people with ADHD have lower levels of dopamine and require more stimulation.They go on to explain that dopamine levels in the brain comes from two types of releases: tonic and phasic.“Tonic dopamine is the baseline level of dopamine that the resting dopamine neurons pump out. But when something interesting happens to us or we do certain activities, we get a “phasic” (short, intense burst) of dopamine.”“One popular hypothesis for ADHD is that it’s caused by a dysregulated dopamine system. As a result, they continually seek the short-acting bursts of phasic dopamine, which are higher (and more rewarding) under these conditions,” they share.There’s a case for ADHD patients – and people in general – leaning in to dopamine activities to stimulate production. READ MORE: Could Bed Rotting Be The Answer To Your Self-Care Struggles?How to create a dopamine menuCreating a dopamine menu can be a really fun and enjoyable activity you do alone, with a friend or with a group of friends. They’re completely personal so there is no “wrong” way to create your own. It’s all about choosing activities you love and that you find joy in. Take this as a great opportunity to reflect on the things that truly bring you joy in life.A good place to start is looking through old photos on your phone, reading through old journal entries, or talking to a friend about fun memories. It can even be as simple as thinking back on your day and pulling out the small moments that made you smile. The internet and social media will also be loaded with inspiration you can use.Once you have your list, feel free to get creative with pen and paper to physically draw up your personalised menu. Keep it nearby so you can always reach for it when the moment calls for a hit of dopamine.This article by Stephanie Hua was originally published on Women’s Health AUS. More

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      4 Science-Backed Ways To Love Yourself – And Why You Should

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      Finding ways to love yourself is a powerful tool for so much more than stepping out in an out-of-comfort-zone outfit, owning that board meeting or letting the hairstylist know you’re *not* happy with the haircut. Fact: higher levels of self-esteem, self-compassion and self-love are consistently linked with better mental health, more happiness, greater resilience and better romantic relationships.The science-backed ways self-love benefits your lifeSelf-compassion = less internal dramaSelf-compassion is a powerful tool and is a great way to love yourself (or foster that growth). It entails treating yourself with kindness, even when you drop coffee on your brand-new pants or accidentally copy in your boss in a whiny email. It means being mindful when thinking about the negative aspects of yourself. A 2011 study in the journal Social and Personality Compass shows that beyond giving yourself grace, self-compassion “provides greater emotional resilience and stability” than self-esteem. And, since all you need to do is see yourself as a human being (inherently flawed – like everyone else!), it’s a kinder way of relating to yourself.READ MORE: 10 Films To Get Lost In This Month Of LoveSelf-empathy = better body imageA study in Psychology of Women Quarterly concluded that when women with eating disorders write every day, focusing specifically on self-compassion and self-esteem, they’re able to temporarily decrease negative self-esteem.Being kind to yourself = healthier lifeA Health Psychology study found that self-compassion is associated with lower cases of cardiovascular disease. A large meta-analysis in 2022 reported benefits from better social relationships, greater success at work and school and better mental and physical health.You’ll be a goal-getterA literature review highlights the surprising benefits of showing yourself love. Aside from less self-hate, those with more self-compassion are more open to admitting to mistakes, more willing to take on new challenges and are more prone to nixing unhelpful behaviours.READ MORE: 24 Of The Best “Treat Yo’ Self” Valentine’s Day Beauty And Skincare GiftsSo… what are the ways to love yourself?Self-love has so many benefits – but how does it even happen? Whisper a few mantras and ka-pow? Well, rewiring your brain to be kind internally is not an overnight process. Rather, it’s a garden that, when cultivated, grows more – and can thrive. Here, some ways to build self-love.Challenge your inner criticWould you tell your friend they look like a Telly Tubby in a crop top? No? That’s a surefire way that it’s unhelpful to say so about yourself. To keep yourself accountable, start being mindful of your internal dialogue – your inner critic might be second nature.Try mindfulnessYou don’t have to meditate (although you should!), but practises like mindful walks and journalling can bring you into the present and enhance your appreciation for things – including yourself.Get emotionally awareWhen you’re uncomfortable about something, stuffing feelings aside can do the opposite of help. But by journalling, taking deep breaths in times of crisis or just tapping into your feelings, you’re able to identify and manage your feelings more effectively.READ MORE: 13 Ways To Up Your Dose Of Self-Love This Valentine’s Day — And Every DayAffirm yourselfWhether you use an app, write down reminders and stick ‘em on your bathroom mirror or even buy cue cards, the science supports affirmations. When we affirm ourselves, we are able to specify the things we value about ourselves. It’s linked with decreased stress and increased well-being and builds resilience when faced with a threat. More

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      Dubai’s leading therapist shares how to protect your peace in 2025

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      How Dr. Saliha Afridi, Founder and Clinical Pyschologist at LightHouse Arabia, focuses on making a positive impact on the mental health of her community.
      Talk us through your background?
      I am a clinical psychologist and the founder of the LightHouse Arabia which is a community mental health center in Dubai since 2011. Over the past decade, my focus has notably shifted towards adult development and navigating the personal and processional transitions of midlife. I specialised in workplace and executive mental health, and also deep-seated expertise in parenting strategies and dynamics. My transition from the US to the UAE over 15 years ago marked the beginning of a dedicated effort to significantly enhance the mental health landscape of the region. In 2011, I founded The LightHouse Arabia, and under my leadership, it has evolved into one of the most influential mental health centers in the UAE and the region. Since its inception, I, alongside my dedicated team, has devoted thousands of volunteer hours to community education, focusing on the cultivation of mental health and wellness best practices.
      Can optimism influence physical health, and if so, how is it connected to mental well-being?
      Absolutely. Our mind and body are connected. Our thoughts can even impact something as biological as our gut microbiome, which is deeply connected to our mental health. Research has consistently shown that optimism can lower stress levels, decrease the cortisol levels in your body, and thus, reduce inflammation in the body. With a reduction of cortisol and inflammation you are impacting nearly every organ and system in the body such as reducing the risk of cardiovascular diseases, strengthening the immune system, which can even lead to increased longevity. A positive mental outlook also encourages healthier habits, such as exercise, better nutrition, and improved sleep, all of which impact physical health.
      What role does therapy or professional support play in helping someone develop optimism?
      Working with a psychologist can be very helpful to develop optimism for a few reasons. Sometimes we don’t even know we are being negative and having our thoughts and feelings reflected back to us can make us more aware of how deep the beliefs that fuel the negativity might be. Learning skills such as techniques from cognitive behavioral therapy which makes you aware of your mental models, cognitive distortions as well as teach you skills of reframing, thought journaling, and thought stopping will help you challenge your negative thoughts and develop healthier more balanced ways of approaching life.
      Therapy also provides tools to process traumas and other difficult life experiences, which can help heal parts of you that might be holding on to a negative outlook as a way of surviving. By working through these experiences, therapy allows you to release old patterns of thinking and coping that may no longer serve you. It helps you identify the origins of these beliefs, reframe your perspective, and build healthier, more adaptive ways of approaching life’s challenges.
      Can social connections and community engagement enhance a strong mindset?
      Research shows that there is a significant relationship between loneliness and pessimism, with loneliness often leading to a more negative outlook on life. A study involving 260 undergraduate students found that higher levels of loneliness were associated with increased pessimism and decreased optimism. Social connections help us feel more well resourced and that helps us feel stronger. Social connections help us feel more well-resourced, both emotionally and mentally, which in turn strengthens our ability to cope with challenges. When we feel connected, supported, and understood, we are reminded that we don’t have to face life’s difficulties alone. This sense of belonging and shared experience provides a buffer against stress and reduces feelings of isolation. Simply put, relationships serve as a source of strength, helping us feel grounded, supported, and better equipped to navigate life.
      With the fast-paced culture, are there specific tools or techniques to manage stress, anxiety, or burnout effectively?
      One of the most important things we can do to manage stress, anxiety, and burnout is to remember that we are human. There is no quick fix. We live in a world that is fast-paced and machine-like, but we are not machines. Our human bodies have evolved over thousands of years to thrive through simple, natural rhythms: moving, eating, sleeping, connecting. Our internal clock was once set by the sun, not a screen, and we existed in constant relationship with nature and our tribe/community. When you feel overwhelmed, burnt out, or unwell, instead of looking for quick fixes, pause and ask yourself:
      How can I return to my natural rhythms? Are you getting enough sleep to restore your body and mind?  moving in ways that release tension and energy? Are you eating nourishing foods that fuel and heal? Are you connecting with others, or do you feel isolated? When was the last time you stepped outside, grounded yourself in nature, and slowed your pace? Our modern world may demand speed, but our bodies and souls still crave what we have always needed: rest, movement, nourishment, and connection. By returning to these essentials, we honour our humanity and reclaim balance, calm, and well-being.
      How can people set boundaries to protect their mental health without feeling guilty?
      It would be important for people to understand why they feel guilty when they set boundaries. It is too easy to say “just say no” or “have good boundaries” but there is a lot of cultural conditioning, especially for women, who are taught to say yes, extend themselves, sacrifice for the sake of relationship and be complaint. Saying no could go against everything you have been taught about what it means to be good and kind and can feel like a betrayal of this identity. For people who value relationships, this can trigger deep-seated fears of abandonment or not being loved. So before you say no, I would encourage people to reflect on: What does saying no mean to me? Identify the fears or beliefs that surface when you set boundaries.
      Also, explore where these beliefs come from – family messages, cultural norms, or personal experiences. If you are just saying yes without consideration for yourself then you will eventually burnout or engage in unhealthy relational patterns. Boundaries are a form of self-respect and self-consideration. While, there will also be times where you will sacrifice your own needs to show up for a relationship and if that is done consciously you won’t be resentful than if you are doing it unconsciously.

      How can technology, like apps or virtual therapy, help improve mental health access?
      I am personally a big fan of in-person, nervous system to nervous system interaction in therapy, and using virtual apps and virtual therapy as an adjunct for inperson therapy. I think apps and virtual therapy are a great way to increase accessibility and the apps are a great way to provide out of the therapy hour support. Virtual therapy has made support more accessible for individuals who face barriers such as distance, stigma, or time constraints.
      Are there specific habits or routines that foster a positive mental attitude?
      I think it is really important to differentiate between positivity and realistic optimism. Realistic optimism is a well-researched concept in psychology and refers to the ability to maintain a hopeful and positive outlook while being grounded in reality. It is often seen as a middle ground between blind optimism (unrealistic positivity that ignores challenges) and pessimism (a focus on negative outcomes).I think positivity when disconnected from reality can be naïve and detrimental to people’s well-being. But doing a proper assessment of the situation, seeing the pros and cons, being aware of the challenges and obstacles paired with proactive planning in how you will address it is important. Realistic optimists acknowledge problems but believe in their ability to overcome them through action, effort, and adaptability. There are some specific habits one can engage in to foster the PMA:  Do a gratitude journal and let your heart fill with gratitude. Gratitude is a great way to fill your cup and the best part is that you don’t have to do anything other than name the things you appreciate about your life.
      Memorise ‘wow’ moments throughout the day. There are many times a day where we experience something that is ‘wow’ or comforting or soothing. Take 20 seconds and memorise that moment.The thing with our minds is that its teflon for positive moments and velcro for negative moments – that’s because remembering the negative things is linked to our survival. So we really have to go out of our way to remember the wow moments throughout the day. For example, if the weather is amazing, spend 20 seconds, taking in five deep breaths to remember how good it feels to have such amazing weather. Don’t compromise on the non-negotiables when it comes to caring for your body – sleep, nourishment, and movement. It won’t matter how positive you are if you are under rested, undernourished, and not getting sufficient movement it will take a whole lot more energy and willpower to stay positive.
      This is The Optimism Issue – how do you stay positive during testing times?
      For me, faith is central to how I navigate life and faith in inherently optimistic- faith that everything that is happening to me is for me. I do not deny the feelings that come with difficult experiences – the grief or sadness, overwhelm – but all the while there is something inside of me that holds me up and says to trust in the greater process, even when this moment or the path ahead is difficult. This perspective allows me to face life’s uncertainties with openness, knowing that every moment is part of a larger journey toward becoming more of me, more whole, and more true to myself. Faith doesn’t remove the discomfort, but it reminds me that the discomfort is temporary and transformative, like a refining fire. It’s a way of anchoring myself to the belief that when difficulties arise something more is being asked of me.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      January’s – The Optimsm Issue – Download Now 
      Images: Supplied & Feature Image: Instagram @tialineker More

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      How Katleho Tsoku Turned Her Grief Into A Platform That Helps Women Nurture Joy

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      Following her mother’s sudden passing in 2021, serial entrepreneur Katleho Tsoku wondered if she would ever know joy in her life again. Following my dad and brother’s passing years ago, it had just been my mom and I – and our extended family of course. “Reflecting on my own life, I remembered how bringing people together and creating experiences had been a big part of what made my life beautiful,” says Katleho who’s previously owned a restaurant. The answer that became palpably obvious during those moments of reflection was that redirection is one of few ways that help with finding purpose and joy again. And so, the idea of HOSTED was born.READ MORE: How Dyslexia Led Me To A Thriving Career In ArtPicking up the piecesAs I started researching how I could bring this to life, I discovered a term called The Joycononomy.  It is a term coined by Wunderman Thompson Intelligence. “The Joyconomy leverages the power of joy to connect. It is a response to people’s deliberate gravitation towards joy in the face of continued hardship globally especially following the COVID-19 pandemic. This was an AHA moment for me, because my yearning for joy was not just personal, there was a widespread yearning for joy and connection.”As I continued to do my research, particularly on how HOSTED could serve women, I came across startling research on the widening gender-burn-out gap mostly impacting Black Women. “Women struggle to balance self-care against filling the needs of their families. But for Black women, juggling those competing needs often comes against a backdrop of intergenerational trauma and suppression of emotions. In the Black community, women have perfected obsessive selflessness to an art form. We end up exhausted, emotionally drained — and in many cases, unhealthy — because we are conditioned to serve the needs of others and display superhuman strength — to our own detriment.” (CNN)READ MORE: DJ And Fitness Trainer Miss Bee On Crafting A New Life After Surviving CancerThe JoyconomySo what started off as a really personal project, is evolving into a product that is on a mission to help women nurture joy, beauty and community through the lens of hosting and gathering. And we do that by elevating the practice of gathering by providing a curated ecosystem of inspiration, quality products (women-owned), and enriching experiences that help hosting enthusiasts create memorable and beautiful gatherings with ease. Simply put, joyconomy refers to the idea of finding joy and beauty following loss, i.e. creating beauty from ‘ruins’.READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On LifeThrough hosting and gathering as a form of essential self-care particularly for women. Also, new research showing that one of the reasons women live longer is because of the gathering they do and community they build with other women. I think I will leave it at that for now and let you marinate on it a bit. I am happy to have a call and chat further. You had asked if I would be ready for an interview next week, depending on what you would need, I definitely can make it happen! More

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      Dubai’s leading mental health therapist shares how to protect your peace in 2025

      by

        How Dr. Saliha Afridi, Founder and Clinical Pyschologist at LightHouse Arabia, focuses on making a positive impact on the mental health of her community.
      Talk us through your background?
      I am a clinical psychologist and the founder of the LightHouse Arabia which is a community mental health center in Dubai since 2011. Over the past decade, my focus has notably shifted towards adult development and navigating the personal and processional transitions of midlife. I specialised in workplace and executive mental health, and also deep-seated expertise in parenting strategies and dynamics. My transition from the US to the UAE over 15 years ago marked the beginning of a dedicated effort to significantly enhance the mental health landscape of the region. In 2011, I founded The LightHouse Arabia, and under my leadership, it has evolved into one of the most influential mental health centers in the UAE and the region. Since its inception, I, alongside my dedicated team, has devoted thousands of volunteer hours to community education, focusing on the cultivation of mental health and wellness best practices.
      Can optimism influence physical health, and if so, how is it connected to mental well-being?
      Absolutely. Our mind and body are connected. Our thoughts can even impact something as biological as our gut microbiome, which is deeply connected to our mental health. Research has consistently shown that optimism can lower stress levels, decrease the cortisol levels in your body, and thus, reduce inflammation in the body. With a reduction of cortisol and inflammation you are impacting nearly every organ and system in the body such as reducing the risk of cardiovascular diseases, strengthening the immune system, which can even lead to increased longevity. A positive mental outlook also encourages healthier habits, such as exercise, better nutrition, and improved sleep, all of which impact physical health.
      What role does therapy or professional support play in helping someone develop optimism?
      Working with a psychologist can be very helpful to develop optimism for a few reasons. Sometimes we don’t even know we are being negative and having our thoughts and feelings reflected back to us can make us more aware of how deep the beliefs that fuel the negativity might be. Learning skills such as techniques from cognitive behavioral therapy which makes you aware of your mental models, cognitive distortions as well as teach you skills of reframing, thought journaling, and thought stopping will help you challenge your negative thoughts and develop healthier more balanced ways of approaching life.
      Therapy also provides tools to process traumas and other difficult life experiences, which can help heal parts of you that might be holding on to a negative outlook as a way of surviving. By working through these experiences, therapy allows you to release old patterns of thinking and coping that may no longer serve you. It helps you identify the origins of these beliefs, reframe your perspective, and build healthier, more adaptive ways of approaching life’s challenges.
      Can social connections and community engagement enhance a strong mindset?
      Research shows that there is a significant relationship between loneliness and pessimism, with loneliness often leading to a more negative outlook on life. A study involving 260 undergraduate students found that higher levels of loneliness were associated with increased pessimism and decreased optimism. Social connections help us feel more well resourced and that helps us feel stronger. Social connections help us feel more well-resourced, both emotionally and mentally, which in turn strengthens our ability to cope with challenges. When we feel connected, supported, and understood, we are reminded that we don’t have to face life’s difficulties alone. This sense of belonging and shared experience provides a buffer against stress and reduces feelings of isolation. Simply put, relationships serve as a source of strength, helping us feel grounded, supported, and better equipped to navigate life.
      With the fast-paced culture, are there specific tools or techniques to manage stress, anxiety, or burnout effectively?
      One of the most important things we can do to manage stress, anxiety, and burnout is to remember that we are human. There is no quick fix. We live in a world that is fast-paced and machine-like, but we are not machines. Our human bodies have evolved over thousands of years to thrive through simple, natural rhythms: moving, eating, sleeping, connecting. Our internal clock was once set by the sun, not a screen, and we existed in constant relationship with nature and our tribe/community. When you feel overwhelmed, burnt out, or unwell, instead of looking for quick fixes, pause and ask yourself:
      How can I return to my natural rhythms? Are you getting enough sleep to restore your body and mind?  moving in ways that release tension and energy? Are you eating nourishing foods that fuel and heal? Are you connecting with others, or do you feel isolated? When was the last time you stepped outside, grounded yourself in nature, and slowed your pace? Our modern world may demand speed, but our bodies and souls still crave what we have always needed: rest, movement, nourishment, and connection. By returning to these essentials, we honour our humanity and reclaim balance, calm, and well-being.
      How can people set boundaries to protect their mental health without feeling guilty?
      It would be important for people to understand why they feel guilty when they set boundaries. It is too easy to say “just say no” or “have good boundaries” but there is a lot of cultural conditioning, especially for women, who are taught to say yes, extend themselves, sacrifice for the sake of relationship and be complaint. Saying no could go against everything you have been taught about what it means to be good and kind and can feel like a betrayal of this identity. For people who value relationships, this can trigger deep-seated fears of abandonment or not being loved. So before you say no, I would encourage people to reflect on: What does saying no mean to me? Identify the fears or beliefs that surface when you set boundaries.
      Also, explore where these beliefs come from – family messages, cultural norms, or personal experiences. If you are just saying yes without consideration for yourself then you will eventually burnout or engage in unhealthy relational patterns. Boundaries are a form of self-respect and self-consideration. While, there will also be times where you will sacrifice your own needs to show up for a relationship and if that is done consciously you won’t be resentful than if you are doing it unconsciously.

      How can technology, like apps or virtual therapy, help improve mental health access?
      I am personally a big fan of in-person, nervous system to nervous system interaction in therapy, and using virtual apps and virtual therapy as an adjunct for inperson therapy. I think apps and virtual therapy are a great way to increase accessibility and the apps are a great way to provide out of the therapy hour support. Virtual therapy has made support more accessible for individuals who face barriers such as distance, stigma, or time constraints.
      Are there specific habits or routines that foster a positive mental attitude?
      I think it is really important to differentiate between positivity and realistic optimism. Realistic optimism is a well-researched concept in psychology and refers to the ability to maintain a hopeful and positive outlook while being grounded in reality. It is often seen as a middle ground between blind optimism (unrealistic positivity that ignores challenges) and pessimism (a focus on negative outcomes).I think positivity when disconnected from reality can be naïve and detrimental to people’s well-being. But doing a proper assessment of the situation, seeing the pros and cons, being aware of the challenges and obstacles paired with proactive planning in how you will address it is important. Realistic optimists acknowledge problems but believe in their ability to overcome them through action, effort, and adaptability. There are some specific habits one can engage in to foster the PMA:  Do a gratitude journal and let your heart fill with gratitude. Gratitude is a great way to fill your cup and the best part is that you don’t have to do anything other than name the things you appreciate about your life.
      Memorise ‘wow’ moments throughout the day. There are many times a day where we experience something that is ‘wow’ or comforting or soothing. Take 20 seconds and memorise that moment.The thing with our minds is that its teflon for positive moments and velcro for negative moments – that’s because remembering the negative things is linked to our survival. So we really have to go out of our way to remember the wow moments throughout the day. For example, if the weather is amazing, spend 20 seconds, taking in five deep breaths to remember how good it feels to have such amazing weather. Don’t compromise on the non-negotiables when it comes to caring for your body – sleep, nourishment, and movement. It won’t matter how positive you are if you are under rested, undernourished, and not getting sufficient movement it will take a whole lot more energy and willpower to stay positive.
      This is The Optimism Issue – how do you stay positive during testing times?
      For me, faith is central to how I navigate life and faith in inherently optimistic- faith that everything that is happening to me is for me. I do not deny the feelings that come with difficult experiences – the grief or sadness, overwhelm – but all the while there is something inside of me that holds me up and says to trust in the greater process, even when this moment or the path ahead is difficult. This perspective allows me to face life’s uncertainties with openness, knowing that every moment is part of a larger journey toward becoming more of me, more whole, and more true to myself. Faith doesn’t remove the discomfort, but it reminds me that the discomfort is temporary and transformative, like a refining fire. It’s a way of anchoring myself to the belief that when difficulties arise something more is being asked of me.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      January’s – The Optimsm Issue – Download Now 
      Images: Supplied & Feature Image: Instagram @tialineker More

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      Journals and planners to mindfully plan your 2025 goals

      by

      Life

      by Camille Macawili
      1 min ago

      As the year is about to close, the desire to change is increasing. Journals are calling our names.
      Before we go back to the hustle and bustle of our daily lives, why not get cosy and savour the slow days by jotting down what you want to accomplish for 2025.

      Whatever you need, Emirates Woman have selected the best wellness journals and planners from the Internet that help you keep track of your progress and achieve a healthy shift in mindset.
      Scroll through the gallery below for 10 of the best wellness journals:
      Do It For Yourself

      A bold journal to boost productivity. It features 75 thought-provoking prompts to encourage creativity and productivity by combining pop-art-inspired graphics. Each exercise is designed to reorient your thought process and overcome hinderances to focus on your energy and set yourself up for success.
      Dhs60. Shop from uae.kinokuniya.com
      Your 10-Minute Wellness Journal

      Gill Thackray has created a journal that requires you to take 10 minutes of each day to focus on creative activities and guided exercises. This allows you to harness the power within and guide yourself through the journey of wellness.
      Dhs60. Shop from uae.kinokuniya.com
      The Meditation Journal

      Meant to help you find stillness, the Soul Cards Meditation Journal includes recording practices that reveal blockages which are restricting your ability to successfully meditate. Developing awareness, you will be able to track your improvements day by day.
      Dhs142. Shop from revolve.com
      The Greatest Manifestation Book

      This six-month daily journal from the authors of The Greatest Self-Help Book will help you understand the definition of manifestation and the ways in which you set intentions and goals to overcome limits. It is filled with manifestation-led activities, daily affirmations and daily check-ins to track personal growth and self-reflection.
      Dhs96. Shop from uae.kinokuniya.com
      I am here now

      The first mindfulness book of its own, I am here now contains over 80 creative activities, insights and instructions. This is ideal for those new to mindfulness as well as those well versed. Users can find more moments of mindfulness and journal their way through creativity in everyday life.
      Dhs70. Shop from noon.com
      Wellness Journal

      Perfect for reflecting on wellness, this journal allows you to start and end the day with a fresh mindset. There are 12 weeks of pages to give you the opportunity to reflect on your goals, habits, water and food intake as well as sleep.
      Dhs122. Shop from papier.com
      Five Minutes To A Mindful You

      From immersing yourself in all your senses, this guided journal contains mindful exercises to help you nourish your self-development journey. It is a practice which keeps track of your growth, details and emotions to becoming a better you.
      Dhs75. Shop from uae.kinokuniya.com
      Mindfulness A Day and Night

      Embrace your journey to grow by taking part in writing down your morning and evening practices. Containing a daily spread, this journal lets you record your goals, obstacles, moods and activities to get an insight on how you are living and how you can improve. This is the perfect wellness diary gift to give to a friend if they have a birthday in the coming weeks.
      Dhs46. Shop from amazon.com
      Wellness Journal, Moleskine

      This Moleskine focuses on interests. The Wellness Journal allows you to log things that matter to you. Packed with practical information and structured sections to enable to you document what you love. Over time, it becomes a personalised record of your most loved activities and key moments in life.
      Dhs123. Shop from selfridges.com
      Notes to Mindfulness

      Explore the transformative power of finding inner peace. This Mindfulness Journal contains daily prompts to invite self-reflection and gratitude. There are spaces for free journaling sessions as well as artistic activities to spark creativity. Illustrations are placed throughout the book for a visual refresher as you complete the activities.
      Dhs135. Shop from namshi.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @leoniehanne More

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      The Proven Health Benefits Of Getting Outdoors

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      In 2024, all you need to do is open TikTok and scroll for a few minutes before you’ll no doubt come across someone speaking about their cortisol levels and how by using simple techniques, they’ve managed to improve things like their mental health or reduce their weight.  For many, however, it can seem like another buzzword and be highly confusing – causing you to keep scrolling while you’re likely dealing with the silent symptoms without realising. So, what is it? Cortisol, often dubbed the ‘stress hormone‘, is central to our body’s ability to handle challenging situations. Yet, when it remains elevated for long periods, it can wreak havoc on both our physical and mental well-being.  Studies have shown that persistently high cortisol is linked to increased blood pressure, insulin resistance (which can lead to diabetes), and a weakened immune system, making us more susceptible to illness. Furthermore, prolonged high cortisol levels are associated with mental health issues like depression, as well as shortened life expectancy.As a board-certified doctor in both OB-Gyn and Integrative Medicine, Dr Suzanne Hackenmiller spent many years researching the healing power of nature, and one of the most effective ways to combat high cortisol levels is also one of the simplest: spending time outdoors in nature. READ MORE: 5 Ways AI Healthcare is Changing EverythingA prescription for natureAs both a physician and a certified forest therapy guide, she often prescribes nature as part of her patients’ treatment plans for managing stress, anxiety and depression. While there’s no one-size-fits-all recommendation, the evidence suggests that spending at least 120 minutes in nature each week can significantly improve your health, but you can certainly feel results from regular short periods outdoors.  A 2019 study in Scientific Reports found that people who spent two hours or more in natural settings each week were more likely to report good health and higher levels of well-being compared to those who didn’t. Spending time in nature offers a powerful antidote to elevated cortisol. Numerous studies have demonstrated that immersing ourselves in natural environments significantly reduces stress markers, including cortisol. For example, a 2019 study published in Frontiers in Psychology found that just 20-30 minutes spent in nature can lower salivary cortisol by over 21%, offering a natural way to combat the stress that comes with daily life. The exact mechanism behind this is still being studied, but one way nature appears to help is by improving heart rate variability (HRV), a measure of the body’s autonomic nervous system. Studies have found that time in nature improves HRV, which allows our bodies to shift from a stressed, “fight-or-flight” state to a more relaxed, parasympathetic mode. This shift is key to reducing cortisol levels and calming the mind. The mental health benefits of natureBeyond its impact on cortisol, nature offers a wealth of mental health benefits. A 90-minute walk in a natural setting has been shown to reduce rumination, which is the repetitive cycle of negative thoughts often associated with anxiety and depression. It also decreases activity in the brain’s prefrontal cortex, a region linked to these negative thought patterns. In short, time outdoors can quiet the mind and promote a sense of emotional well-being.  Sunlight, a natural part of being outdoors, plays its own role in improving mood by boosting serotonin production – a neurotransmitter associated with happiness and emotional balance.  Nature as a physical and immune boosterIn addition to its mental health benefits, nature can also boost physical health in unexpected ways. Spending time outdoors exposes us to phytoncides, the natural chemicals released by trees and plants that have been shown to enhance immune function. Research from Japan has found that these phytoncides increase the activity of natural killer (NK) cells, which help our bodies fight off infections. This practice, known as forest bathing or Shinrin-yoku, has become a key part of preventive health care in Japan and is gaining traction in other parts of the world as well. Physical movement is another inherent benefit of spending time outside. Walking, hiking, or even leisurely strolling not only burns calories but also stimulates the release of endorphins and serotonin, which further contribute to an overall sense of well-being. These mood-boosting chemicals are part of why we feel so much better after spending time in the fresh air. Simple ways to get outsideIf you’re new to spending time outdoors, the good news is that you don’t need to spend hours in the wilderness to reap the rewards. Studies suggest that even short doses of nature – 10 or 20 minutes at a time – can make a noticeable difference. Whether it’s a walk in the park, a hike on a local trail, or simply sitting outside in a natural environment, the key is to make outdoor time a regular part of your life. The benefits begin to accumulate even with small doses of time. For some, incorporating nature into their daily routine might mean exploring nearby parks, while others might prefer longer hikes on weekends or vacations.  READ MORE: 7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The HeatWhether you’re battling the pressures of modern life or simply looking to enhance your well-being, time outdoors is a powerful, accessible and scientifically supported solution. Regardless of how you choose to engage with nature, the important thing is to make it a regular practice, and your body and mind will thank you. This article by Dr. Suzanne Hackenmiller was originally published on Women’s Health AUS. More

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      in lifestyle and culture

      10 journals and planners to mindfully achieve your 2025 goals

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      Life

      by Camille Macawili
      1 hour ago

      As the year is about to close, the desire to change is increasing. Journals are calling our names.
      Before we go back to the hustle and bustle of our daily lives, why not get cosy and savour the slow days by jotting down what you want to accomplish for 2025.

      Whatever you need, Emirates Woman have selected the best wellness journals and planners from the Internet that help you keep track of your progress and achieve a healthy shift in mindset.
      Scroll through the gallery below for 10 of the best wellness journals:
      Do It For Yourself

      A bold journal to boost productivity. It features 75 thought-provoking prompts to encourage creativity and productivity by combining pop-art-inspired graphics. Each exercise is designed to reorient your thought process and overcome hinderances to focus on your energy and set yourself up for success.
      Dhs60. Shop from uae.kinokuniya.com
      Your 10-Minute Wellness Journal

      Gill Thackray has created a journal that requires you to take 10 minutes of each day to focus on creative activities and guided exercises. This allows you to harness the power within and guide yourself through the journey of wellness.
      Dhs60. Shop from uae.kinokuniya.com
      The Meditation Journal

      Meant to help you find stillness, the Soul Cards Meditation Journal includes recording practices that reveal blockages which are restricting your ability to successfully meditate. Developing awareness, you will be able to track your improvements day by day.
      Dhs142. Shop from revolve.com
      The Greatest Manifestation Book

      This six-month daily journal from the authors of The Greatest Self-Help Book will help you understand the definition of manifestation and the ways in which you set intentions and goals to overcome limits. It is filled with manifestation-led activities, daily affirmations and daily check-ins to track personal growth and self-reflection.
      Dhs96. Shop from uae.kinokuniya.com
      I am here now

      The first mindfulness book of its own, I am here now contains over 80 creative activities, insights and instructions. This is ideal for those new to mindfulness as well as those well versed. Users can find more moments of mindfulness and journal their way through creativity in everyday life.
      Dhs70. Shop from noon.com
      Wellness Journal

      Perfect for reflecting on wellness, this journal allows you to start and end the day with a fresh mindset. There are 12 weeks of pages to give you the opportunity to reflect on your goals, habits, water and food intake as well as sleep.
      Dhs122. Shop from papier.com
      Five Minutes To A Mindful You

      From immersing yourself in all your senses, this guided journal contains mindful exercises to help you nourish your self-development journey. It is a practice which keeps track of your growth, details and emotions to becoming a better you.
      Dhs75. Shop from uae.kinokuniya.com
      Mindfulness A Day and Night

      Embrace your journey to grow by taking part in writing down your morning and evening practices. Containing a daily spread, this journal lets you record your goals, obstacles, moods and activities to get an insight on how you are living and how you can improve. This is the perfect wellness diary gift to give to a friend if they have a birthday in the coming weeks.
      Dhs46. Shop from amazon.com
      Wellness Journal, Moleskine

      This Moleskine focuses on interests. The Wellness Journal allows you to log things that matter to you. Packed with practical information and structured sections to enable to you document what you love. Over time, it becomes a personalised record of your most loved activities and key moments in life.
      Dhs123. Shop from selfridges.com
      Notes to Mindfulness

      Explore the transformative power of finding inner peace. This Mindfulness Journal contains daily prompts to invite self-reflection and gratitude. There are spaces for free journaling sessions as well as artistic activities to spark creativity. Illustrations are placed throughout the book for a visual refresher as you complete the activities.
      Dhs135. Shop from namshi.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @leoniehanne More

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      in health and weelbeing

      Things You (Probably) Didn’t Know About Antidepressants – And Depression

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      Sadly, we still live in a time when not everyone understands antidepressants and depression in South Africa. In some cases, people disclosing their mental health issues have been labelled “crazy”, “pretending to be sick” and “not strong enough”. This kind of attitude can lead to patients not seeking help, which can deteriorate their mental health further.It’s a troubling reality in a country where a quarter of South Africans are thought to be depressed. Of those, a majority never receive treatment. Antidepressants are a powerful tool in alleviating the symptoms of depression, anxiety and other mental health conditions, but misconceptions about the meds persist. Per the South African Society of Psychiatrists (SASOP), “the stigma associated with mental illness, as well as the misconception about the benefits and use of antidepressants serve as major barriers to people seeking assistance.”In the interest of breaking the stigma that permeates mental health in South Africa, here are things to know about antidepressants and depression, from SASOP.Nobody chooses to be depressedFirst – and most importantly: depression is not a choice. “It is a common misconception that depression is a condition that can easily be overcome by simply ‘snapping out of it’,” says Dr Gagu Matsebula, specialist psychiatrist and member of SASOP. “However, no one chooses to be depressed. Depression is not a sign of weakness; a result of wallowing in grief or sadness, a lack of positive thinking or self-pity. It is a medical condition that negatively impacts brain function due to biological or environmental factors.”Depression comes in different circumstancesWhile it’s not a disease you can “catch”, there are triggers:Genetics – strong medical evidence shows that genetic factors up the risk of depressive disorders.

      Anxiety – studies show that depression is linked to other mental health disorders and that higher levels of anxiety can, over time, predict higher depression levels.

      Trauma and early adversity – It’s widely acknowledged that traumatic events (including loss, grief, stress and abuse) can lead to depression and PTSD.

      Socio-economic status – evidence shows a link between a lower socio-economic position and mental health issues. A 2019 study of South Africans noted a cycle: “people could get trapped in a vicious cycle in which poor socio-economic conditions lead to depression, which, in turn, can cause further damage to their economic prospects.”READ MORE: More People Are Using Ketamine For Depression – But How Safe Is It?Symptoms of depression can differ“Depression manifests as a persistent feeling of sadness as well as a loss of interest in previously enjoyed activities, and it typically lasts for more than two weeks,” explains Dr Matsebula. “It affects thinking, memory, motivation, eating and sleeping patterns, and can lead to substance abuse as a coping mechanism.”Other symptoms of depression include:Prolonged feelings of irritation or restlessness

      Persistently feeling sad and empty

      Poor concentration, memory or decision-making abilities

      Feelings of excessive guilt or low self-worth

      Hopelessness about the future

      Thoughts about dying or suicide

      Disrupted sleep (including insomnia or hypersomnia (oversleeping), or early morning awakening)

      Changes in appetite or weight

      Feeling very tired or low in energy

      Increased usage of alcohol or drugs

      Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders, and chronic pain

      Deterioration of social relationshipsMost notably, when you’re depressed (and not just sad), those feelings last most of the day, almost every day and at least for two weeks.Depression looks different for everyoneThe World Health Organisation notes that not one person’s experience of depression is like another’s. Depressive episodes can be mild, moderate or severe; they can occur once or repeatedly; people’s abilities to do things can differ. For example, some people with depression can retain the ability to focus, while others can’t.READ MORE: 4 Proudly South African Apps For Mental Health SupportHow to get helpIf you suspect you have depression, it’s critical (we underlined it because it’s *that* important) that you seek professional help. Even a GP will be able to assist – they can also prescribe antidepressants. But a good GP will refer you to a psychiatrist and psychologist for specialised care. If you have medical aid, take heart: Prescribed Minimum Benefits mean that with any medical aid scheme (regardless of the plan), you’re able to access a number of mental health resources, like psychiatrist or psychologist sessions – for free.These resources are there for *you*These avenues are accessible and available for you, in any situation. Never feel afraid to reach out.SADAG

      This national organisation has resources, helplines and more for anyone looking to get treatment for depression or anxiety.

      Humanitas

      Humanitas offers counselling services for anyone for free. Your counsellor will be a counselling intern with a degree in either psychology or social work.

      Headroom

      This site is a database with legs. It allows you to access psychologists, counsellors, and social workers and to book therapy sessions.

      How antidepressants workOnce you’ve spoken to a doc or psychiatrist, they may prescribe antidepressants. The technical term is selective serotine reuptake inhibitors (SSRIs). You may have heard of some of them: sertraline (Zoloft) or fluoxetine (Prozac).Here’s how they work: “SSRIs work by increasing the levels of serotonin in the brain, a neurotransmitter that carries signals between the brain’s nerve cells, ultimately improving one’s mood,” explains Dr Matsebula. In some people, serotonin can be “dumped” by the body, creating a deficit that causes mood to plummet. SSRIs work to prevent that action. “This medication prevents the reabsorption of serotonin into nerve cells, thereby increasing its availability and improving message transmission. The ultimate goal of antidepressants is to restore the balance of deficiencies of serotonin and other neurotransmitters that may be causing the depressive symptoms.”For many people, it’s a total game-changer, improving energy levels, happiness and contentment. “Some people fear antidepressants, but it is safe to use. There are several types of antidepressants, with different side-effect profiles,” says Dr Matsebula.You might need to change medsBecause of those side effects (and efficacy), it’s totally normal to have to change meds sometimes. Per SASOP, while many individuals respond well to the first prescription of antidepressants, some may need to try several different antidepressants before finding the one that works best for them.This is also why it’s crucial to stay in contact with your doctor. They will be able to take note of your symptoms and any possible side effects and tailor a solution for your body. Regular sessions (every three months) are critical. If your memory sucks or you generally don’t pay attention to your body, keep a journal! Every little thing counts.READ MORE: Many Women Are Battling Depression During Pregnancy. Here’s What To Know, If You’re StrugglingAntidepressants don’t work overnightUnlike headache pills or antibiotics, antidepressants are long-acting treatments, meaning they take a long time to work. We’re talking weeks.“It is crucial to be patient when using antidepressants and to take the medication daily as prescribed by a doctor. It may take several weeks for the medication to take full effect and it is important to continue with the prescription for at least six months to prevent symptoms from recurring. Every person responds differently to antidepressants and some individuals may require long-term usage,” says Dr Matsebula.Also, if you’re feeling better: don’t stop your treatment. It’s not like a cold; if the meds are working, so you should keep taking them. “It is vital not to stop the medication or reduce the dosage independently, even if feeling better. Unlike other medications such as sleeping tablets, antidepressants do not cause physical dependence or addiction. A doctor’s guidance is crucial when increasing or reducing the dosage or ending the treatment,” says Dr Matsebula.Antidepressants don’t “cure” depressionDr Matsebula says it is important to note that depression is treatable through medication to address the underlying biological issues contributing to the condition. The most common treatment approach combines medication with talk therapy (psychotherapy).  Plus, this approach tends to have the best outcome for patients.Talk therapy (chats with a licensed psychologist or counsellor) is highly beneficial in addressing depressive symptoms by exploring, and processing, past and current experiences with a trained professional such as a psychologist. This approach is particularly useful for situational depressive episodes (such as the loss of a loved one or partner conflict) or childhood trauma, as it helps the patient gain clarity and an understanding of the root causes of distress.You don’t have to feel depressed foreverLastly, it’s important to remember that you can get help – and feel better. Remember, seeking professional help is crucial in managing depression effectively, and there are resources available to support you throughout your journey to recovery and living a healthy, fulfilling life.To get help for your friends, family, colleagues, or yourself, please speak to your GP, or contact the South African Depression and Anxiety Group (SADAG) on 0800 12 13 14, or send an SMS to 32312 and a counsellor will call you back.

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More