Blue Whale Challenge – What It Means For You And Me

Blue Whale Challenge – What It Means For You And Me

What Is the Blue Whale Challenge?

 

The Blue Whale challenge is an online ‘game’ comprising of 50 challenges that an individual is instructed to complete, one by one. Each challenge becomes progressively riskier and more dangerous – including, for instance, watching horror movies, waking up at odd hours in the night, and acts of self-harm. In the final task, the individual is asked to take their own life.

 

The Blue Whale challenge was created by a 22 year old psychology student, Philip Budeikin, who incited several teenagers to end their lives. He has been suspected to suffer from a psychiatric illness, and while he has been arrested, the game is still widely popular online.

Why Do Teens Do It?

 

In order to help young, impressionable minds, it’s important to understand why they would engage in such games in the first place.

 

Teenagers who are suffering from a psychological condition or facing difficulties at home or in school are likely to be insecure and vulnerable, making them easy targets of such games.

 

Pressure from peers can drive young people to engage in activities in order to be accepted in their friend circles. Some children are more susceptible to being influenced by the attitudes and behaviours of their friends.

 

Psychologists have suggested that certain personality traits, like thrill seeking and being adventurous, make an individual more likely to fall prey to such games. Children who are victims of bullying may also play such games in order to gain a sense of approval for performing these tasks.

Taking Action – What Can You Do?

 

As Teenagers

 

It’s important to be educated about peer pressure and its effects. Such awareness can play a critical role in helping you inculcate confidence and assertiveness.

 

  • Be Assertive

You have the right to say ‘no’. Realise that you have the choice to do – or not do – something. If you don’t feel comfortable with someone or something, don’t be afraid to speak up.

  • Be around Friends Who Can Support You

It’s important for you to have a social network of friends who are supportive of and respectful towards you.

 

As Parents

 

As parents, you need to give the right guidance and support to your children, so that they can feel self-confident and are less vulnerable to the perils of the internet.

 

  • Be Aware and Supervise

You should make yourself more aware of cyberbullying and other dangers that your children may be facing online. It is vital for you to exercise some degree of supervision over your children’s online activities and to have regular conversations with them, so you are aware of any struggles your child may be facing and can take steps necessary to address the problem.

 

  • Talk to Your Child

Talk to your child about peer pressure, but do it in a setting that is comfortable and non-threatening for both of you. Don’t try and be instructional; instead, hear them out and listen to what they have to say. This will help build trust and encourage your child to reach out to you when they are distressed.

 

  • Help Them Be Assertive

Tell your children that it’s okay to say ‘no’. You can also help them rehearse ways to stand up to peer pressure and come up with alternatives to build their confidence.

 

As Teachers

 

  • Build Awareness

Schools are key drivers for spreading awareness and promoting the psychological well-being of students. As teachers, you also play an important role in encouraging open discussions about mental health.

 

  •  Look Out for Warning Signs

You need to ensure that you are trained to identify the early signs of emotional difficulties and mental health problems in children. It is important to refer children who have experienced a stressful event and are exhibiting behavioural problems or signs of depression to the school counsellor.

 

The Blue Whale challenge is a wake-up call that emphasises the important role that all of us – teenagers, parents and teachers – have to play in preventing further such tragedies. It also highlights the need for identifying the early signs of mental illness and taking timely action for the treatment and rehabilitation of those young people struggling with psychological difficulties.

Gaming Addiction: A Wake-Up Call For All Parents

Gaming Addiction: A Wake-Up Call For All Parents

Online gaming has been exponentially growing amongst adolescents. Ranging from virtual reality to basic puzzles, there is a whole plethora of games available online. Initial engagement in gaming as a source of distraction or boredom relief can sometimes change to gaming addiction.

In this two part series on mobile phone addiction and online gaming addiction, Dr. van Zwanenberg, a specialist in Children’s mental health answers some very critical questions raised by InnerHour’s parent clients. Here she responds to questions on gaming addiction. This post on gaming addiction is the second of the two part series of Questions and Answers with her.

Q. How can I determine if my child is addicted to gaming?

If your child is doing the following it may be signs of gaming addiction:

  • Gaming rather than socialising with friends
  • Playing games for more than 6 hours per week
  • Choosing gaming over any other activity
  • Getting agitated if there is a new game they have not got if they cannot progress on a game
  • Getting aggressive when you ask them to stop gaming
  • Being irritable when not gaming
  • Needing to spend more and more time gaming

Q. My 8 year old son has ADHD and can barely sustain his attention. However, when given an ipad to play with, he can sustain his attention for a sufficiently long time. Why is that?

Interestingly, the internet can mimic ADHD and may exacerbate ADHD in those who have it.

People with ADHD like novelty and they struggle to find this in everyday life but they find it when gaming and this triggers the reward centre in their brain, making them want more. Gaming takes away effortful attention- something that people with ADHD need to practice. The game directs them regarding what they need to pay attention to, hence they find this easier.

Q. My son spends a lot of time playing games on his phone or laptop and is unaware of his surroundings. This worries me. Can this be a problem?

Nearly 23% of young people aged 8-18 report that they feel “addicted to video games” (roughly 31% of males, 13% of females.) These are the results of a new study of 1,178 U.S. children and teens conducted by Harris Interactive (2007) that documents a national prevalence rate of pathological video game use.

If your child is showing signs of  unhealthy development  neglect of education,  dysfunctional family functioning or friendships due to use of gadgets, you are right to be concerned.

I would advise that as parents you work together on this and are consistent in your approach to tackle it.  Be honest with your child about your concerns but do not blame them. Ask them to keep a record of what they are doing on their gadget and for how long so you can sit with them and work out how this can be gradually reduced.

Set reasonable boundaries that are flexible in the sense that they can be discussed and negotiated wherever possible. If  your children  are allowed some involvement in the process of setting boundaries, they are more likely to adhere to them.

Q. How common is gaming addiction in children and adolescents? Can it be treated?

Forty-one percent of people who play online video games admitted that they play computer games in order to escape from the real world. The researchers classified seven percent of these gamers as “dependent” (Hussain, 2009).

Males are more prone to video game addiction than females.

It’s been suggested that between five and ten per cent of the 46.6 million web users in Britain may be addicts.

Addictions can be treated but the success depends on the person themselves- their motivation to change. Individualised treatment by a professional with qualifications and experience treating addictions is the best course of action.

Q. My nephew is drawn to violent online games. Can this impact the way he relates to others?

Psychologists have confirmed that playing violent video games is linked to aggressive and callous behaviour.

A report from the APA task force on violent media concluded: “The research demonstrates a consistent relation between violent video game use and increases in aggressive behaviour, aggressive cognitions (thoughts) and aggressive affect (emotions), and decreases in pro-social (i.e. altruistic) behaviour, empathy and sensitivity to aggression.”

Anger

Anger

Anger is a normal human emotion and an adaptive response to threats. When out of control, anger can wreak havoc. It can adversely affect your relationships, career and even health. Which is why it’s important to control anger before it controls you.

Signs and Symptoms of Anger

  • Persistent negative thinking
  • Losing temper quickly and inability to calm it
  • Criticizing and belittling everyone and everything
  • Frequent arguments with others
  • Explosive outbursts and damaging property as a response to anger
  • Being thin-skinned
  • Low tolerance to opposing opinions
  • Physically abusing others
  • Headache and increased blood pressure
  • Becoming enraged over trivial things
  • Racing thoughts
  • Uncontrollable irritability

 

Got anger-related problems? Let’s help you control your powerful, aggressive feelings and behaviors so you can calm down inside.

 

Addiction

Addiction

Overview

Addiction is a brain disease that’s characterized by compulsive use of a substance (e.g. alcohol and drugs) or obsessive pursuit of an activity (e.g. sex and gambling) despite harmful consequences. It can cause serious damage to health, relationships and families.

 

Signs and Symptoms of Addiction

  • Strong cravings to use a substance or perform an activity
  • Inability to control the amount or frequency or use
  • Increased propensity to take risk to obtain the substance or indulge in the activity
  • Continued use despite health problem awareness
  • Conversations dominated by alcohol, drugs, sex or gambling
  • Disrupted sleep patterns
  • Change in social behavior
  • Relationship problems
  • Denial (refusal to acknowledge the problem)
  • Loss of interest in other activities
  • Missing important engagements
  • Missing work / low work performance

Suffering from addiction? Seek online therapy to regain control of your life and lead a better future.

Relaxation Strategies For Better Sleep

Relaxation Strategies For Better Sleep

Difficulties with sleep imply a disruption in your body’s natural cycle of sleep and wakefulness.

Sleep disturbances don’t always have a specific cause, and can be a result of different factors. Before we look into why they occur, it is important to understand that there are different types of sleep difficulties, and the causes of each can differ.

Acute or short-term difficulties in falling asleep can be explained by physical disturbances such as pain or illness; environmental factors like uncomfortable light, noise and temperatures as well as alcohol use; and situational stress from life events, such as migration to a new city, loss of a job or death of a loved one.

For sleep difficulties that are more long-term, psychiatric conditions like depression and anxiety might play a role, as well as asthma, chronic pain and stress.

Stress and anxiety are the most common causes of sleep problems. Anxiety results in racing thoughts, hyperarousal and intense emotions like fear. Stress and anxiety both contribute to the activation of the sympathetic nervous system, leading to physical tension in the body and the release of hormones such as adrenaline, cortisol and norepinephrine. These hormones prepare your body for a fight or flight response by increasing your blood pressure, heart rate, energy and alertness. Anxiety can thus prevent you from falling and staying asleep at night. A relaxed body can aid your transition to sleep with the parasympathetic nervous system overriding the sympathetic nervous system and preventing this stress response.

A lack of sleep can further add to your stress and anxiety. Consistently practising forms of relaxation can help you manage stress throughout the day and de-stress at night, which can aid in improving your sleep. These techniques are safe since they have no side effects or risks, and can be used in combination with other techniques for better sleep, such as CBT for Insomnia and sleep hygiene. Meditation is also beneficial to manage anxiety, depression, blood pressure and pain. Deep breathing can increase the oxygen level in the body, helping your body work less hard; and slowly exhaling can mimic your breathing at the time of falling asleep. Such techniques are also in your control, and easy to include in your daily routine. Their ease of access and low cost also make them suitable for everyone.

There are multiple ways that you can relax and de-stress yourself before you sleep. Here are some techniques that you can try:

Mindful Breathing. Close your eyes and shift your attention to your breathing. Focus on your natural inhalation and exhalation, and notice the tension in your body. Visualise your breath reaching different parts of your body, and imagine the tension leaving your body when you exhale.

4-7-8 Breathing. Get in a comfortable position, with your eyes either open or closed. Inhale for four seconds, hold your breath for seven seconds, and slowly exhale for eight seconds. Repeat this process to relax your body.

Abdominal Breathing. Put one hand on your chest, and another on your stomach while lying down or while sitting in a comfortable position. Inhale through your nose, and feel the way your belly expands with air. Exhale slowly through your mouth and repeat.

Guided Imagery. Close your eyes and make yourself comfortable. Visualise a relaxing scene or image. You can also imagine a more organised scene that tells a story, or recall a calming memory or activity. Add on as many details to the scene as you can. This can help shift the focus from your worries to a more relaxing image or idea.

Whenever you find your attention wandering to a different thought, remind yourself to acknowledge it and let it go. Try to redirect your focus to what you’re doing.

In addition, try to ensure that the environment that you sleep in is conducive to relaxation. Keep your room dark and quiet when you go to bed. Find a soothing bedtime routine that can help you wind down and get ready to sleep, such as reading or taking a warm bath. Avoid staying in bed or looking at the time if you’re not sleepy since it can keep your mind awake and make you frustrated.

Try to be regular with your relaxation practices. However, if your sleep difficulties persist, or are causes of significant distress such as sleep apnea, restless legs syndrome or narcolepsy, reach out to a professional.

If you constantly find it difficult to fall asleep, don’t hesitate to reach out to us. An InnerHour therapist can help you

How India’s Mental Healthcare Laws Affect You

How India’s Mental Healthcare Laws Affect You

India is one of the few countries that has a National Health Policy (NHP, 2002) that categorically mentions mental health, as well as a National Mental Health Program (NMHP) and a dedicated Mental Health Act 1987 (MHA). The most recent one is THE MENTAL HEALTHCARE BILL (ACT) passed in 2016.

The objective of the Act is “to provide for mental healthcare and services for persons with mental illness and to protect, promote and fulfil the rights of such persons during delivery of mental healthcare and services and for matters connected therewith or incidental thereto.”

Simply put, this means that any individual with a diagnosed mental illness has the right to access healthcare and any other related services. These services will be delivered with dignity and respect to the individual.

The act clearly defines all parties and subjects mentioned in the bill. It addresses what mental healthcare is (analysis, diagnosis, treatment and rehabilitation of an individual with a diagnosed or suspected mental illness). It outlines the parties involved including family members and caregivers, psychiatric social workers and mental health professionals. It very importantly defines and underlines all the aspects of informed consent, a very significant matter in a country where a quarter of the population are illiterate and lakhs are medically uneducated. It also clearly and comprehensively defines mental illness as different from mental retardation.

The bill is very important to the average Indian citizen because it finally opens up the mental health space to anyone who wants help, regardless of the diagnosis. In the coming years, it could go a long way to destigmatise mental health treatment. Here are some of the most important points of the act that we all need to be aware of as its beneficiaries:

Decriminalisation of attempted suicide

In a much needed move, survivors of attempted suicide will not be sent to jail but instead to a rehabilitation program where they can receive treatment for their issues. The individual shall be presumed to be suffering from ‘severe stress’, a term which has replaced the earlier bill’s assumption of ‘mental illness’. They are therefore exempt from trial and punishment.

Empowerment of the mentally ill

While earlier acts sought to ‘protect’ the general population from those suffering from mental illness, the new bill recognises the agency and abilities of such people and grants them facilities for rehabilitation and support. This means recognising the inherent dignity of such persons and according them the right to make decisions regarding their treatment, if they can understand relevant information. It also gives every person the right to make an Advance Directive regarding the treatment they wish to receive in the case of any future mental illness, and this Directive must be followed unless overturned by the respective Board.

Restricted use of Electro-Convulsive Therapy (ECT)

Electro-Convulsive Therapy will only be used in the rarest of cases and with informed consent. It is completely prohibited as emergency treatment, without muscle relaxants and anaesthesia and minors, although the last one is subject to permission from the guardian and the relevant Board. The Bill also prohibits the sterilisation of the mentally ill unless it is part of their rehabilitation.

Empowerment of the police

Police officers will be required to take under their protection any mentally-ill person on the streets within the limits of their police station. They are also to take notice of any case of ill-treatment of a mentally-ill person and report it to the Magistrate, who can then have the individual examined by a mental health professional and rehabilitated if necessary.

The importance of informed consent

In the definition of informed consent, there’s a very crucial factor marked out: using language that the individual can understand. Too often professionals trained in urban areas consider it too cumbersome to actually break down complex terms and biological processes to patients who, regardless of economic or educational background, may have difficulty grasping these concepts. It’s very important as mental health professionals to remember that their purpose is to help, not to dictate. It is the ethical responsibility of treating professionals to work with people rather than simply assume that educational qualifications alone give the power to dictate an individual’s treatment. The bill also grants the patient complete access to their medical records unless such a disclosure would result in harm to themselves or others.

Placing responsibility on the government

The very first line of the act allocates responsibility to the government to either run or fund mental health care centres that will make a range of quality treatment accessible to all citizens, regardless of economic or social background. The act goes on to make special provisions for those living below the poverty line, destitute or homeless, entitling them to free care.

Placing the quality of healthcare for mental illness on par with that for physical illness

This is another strong step towards the destigmatisation of mental health. By assuring care equal in quality, the bill aims to bring mental health care into the mainstream, and no longer treat it as rare and specialty treatment only available for the wealthy and urban citizens.

The right to complain

By outlining the steps a citizen can take if discriminated against, and detailing the persons to be approached, the area of mental health care is finally transparent. If a patient suffers a breach of confidence or poor quality care, they can approach the medical officer or mental health professional in charge of the establishment, the concerned Board and finally the State Authority to seek justice.

 

To take control of your health, it is important to know your rights. Being informed is the first step towards being a better citizen.