Category: Blog

How to avoid burnout at work?

Posted on by Ahmed Essam

MORNINGS FEEL HEAVIER THAN THEY USED TO.

You used to wake up ready to take on the day (or at least mildly okay with it),
but now even the thought of logging in or walking into the office feels like a
chore. You’re counting down to the weekend… on a Monday.

Get Clear on What’s Burning You Out

Not all “hard work” is created equal. Is it…
Too many hours?
Lack of appreciation?
Constant interruptions?
Doing tasks you secretly hate?
If you can name the problem, you can start finding ways around it—or at least make
peace with parts of it.

📌 Set Boundaries Like You Mean It
Stop answering emails at 10pm. (The world won’t end)
Block off real focus time on your calendar—even 30 minutes helps.
Say “no” when your plate’s full. It’s not rude; it’s survival

SMALL TASKS FEEL LIKE CLIMBING EVEREST

What used to take you half an hour now feels like a massive undertaking. You keep putting things off, not because you’re lazy—but because your brain just isn’t having it.

💡Learn to Work Harder… The Smart Way


Batch tasks. Multitasking is a scam.
Use tools that help you—not slow you down.
Take breaks. Even Olympic athletes rest between rounds.

YOU DON’T CARE LIKE YOU USED TO.

That sense of pride or ownership? Fading. Whether a project succeeds
or flops, you just don’t care. The spark you once had is fading away, and
that’s not “just part of growing up”—that’s exhaustion talking.

Don’t Do It Alone
Talk to someone. A friend, a mentor, a colleague. Or even your manager if you
trust them. Burnout gets worse in silence.
Hard work doesn’t have to mean suffering in silence. It just means showing up
even when it’s not easy—but doing it in a way that protects your peace.

YOU’RE ALWAYS “ON,” EVEN WHEN YOU’RE OFF.


Even when you’re not working, you’re thinking about work. Your mind keeps replaying convos, tasks, deadlines… and somehow, even on your day off, you feel guilty for not doing “enough.” Burnout isn’t just about working too much. It’s about the psychic toll of feeling like you can never catch up — no matter how hard you try

📚 Anne’s book is a cultural deep dive into how burnout isn’t just personal
” Burnout isn’t just about working too much. It’s about the psychic toll of feeling like you can never catch up — no matter how hard you try”

BURNOUT VS. LAZINESS: KNOW THE DIFFERENCE

Because there’s a huge difference between being lazy and
being burnt out — and mistaking one for the other just adds
guilt to the mix.

Here’s how to tell the difference:

😴 Laziness feels like:

You have the energy, but you don’t feel like doing something.

You avoid effort, even for things you care about. Likewise, you’re choosing comfort over challenge — not because you can’t, but because you don’t want to.

It’s usually temporary and often tied to motivation.

🔥 Burnout feels like:

You want to care, but there’s just nothing left in your energy.

Even small tasks feel overwhelming.

You’re exhausted mentally, emotionally, sometimes even physically.

You’re not avoiding effort because you’re lazy —you’re avoiding it

How to Train Your Brain to Enjoy Doing Hard Things at Work

Posted on by Ahmed Essam

Introduction

We all have those tasks at work that feel overwhelming—whether it’s attempting to begin a big project, dealing with a tough client, or just staying focused when motivation is running low. The solution? Getting your brain to actually enjoy doing hard things. Here’s how:

. Trick Your Brain with Rewards

  • Your brain loves quick dopamine hits—checking social media, grabbing a snack, or procrastinating.
  • Instead of giving in, use those rewards as a tool:
    • Want to scroll Instagram? Only after finishing your hardest task.
    • Want coffee? Only after you complete that report.
  • Over time, your brain starts seeing effort as the trigger for the reward, making work feel more satisfying.

Become the Kind of Person Who…

Stop thinking, “Ugh, I have to do this.” Instead, shift your mindset to “I’m the type of person who does this.”

Examples:

  • “I have to write this report” → “I’m the kind of person who delivers great reports effortlessly.”
  • “I need to send emails” → “I’m the kind of person who communicates clearly and effectively.”

The more you think this way, the more automatic these actions become. You’re not forcing yourself—you’re just being you.

 

3. Make It So Easy You Can’t Say No

The hardest thing in any task? To start.

Instead of saying, “I need to finish this 10-page report,” say, “I’ll just write the first sentence.”

Instead of “I need to reply to all my emails,” say, “I’ll just answer one.”

Reduce the barrier to entry so much that your brain does not have an excuse not to start. Momentum takes over once you do.

 

4. Discomfort Is a Muscle Train It

The more you do uncomfortable things, the easier they get.

Challenge yourself daily:

  • Volunteer for that tough project.
  • Speak up in meetings, even when it’s uncomfortable.
  • Push through a boring or difficult task instead of avoiding it.

It’s the battle between you vs you sometime you will win and sometime you will lose,
Over time, what used to feel hard will feel normal. That’s how you level up.

  1. Set Up Your Environment for Success

Willpower is overrated. Set yourself up, so the easiest choice is the right one:

  • Put your phone in another room while working.
  • Keep a to-do list visible so you always know what’s next.
  • Schedule focus time on your calendar so no one interrupts.

The fewer decisions you have to make, the less energy you waste. Make productivity the default.

 

6. Push Yourself with the ‘One More’ Rule

When you feel like stopping, do just one more:

  • One more email.
  • One more slide in your presentation.
  • One more minute of focus before taking a break.

This tiny push past your limits helps you build mental endurance without overwhelming yourself.

  1. Don’t Think About the Struggle, Think About the Finish Line

Your brain dislikes effort, but loves outcome.

Instead of thinking about how hard something is, think about how great you’ll feel when it’s done.

“Ugh, I don’t want to work late” → “Think about how good it’ll feel to be done with this project and wow my boss.”

“This task is so boring” → “As soon as I get it done, I won’t have to think about it again.”

Visualization is a powerful tool—use it to reframe effort as something that’s worthwhile.

 

  1. Show Up, Even When It’s Not Perfect

You don’t need to be 100% every day—you simply need to show up.

If your goal is to stay productive, even small wins count:

A five-minute brainstorm beats doing nothing.

A half-finished draft beats doing nothing.

Sending a few emails beats ignoring your inbox.

The goal is not perfection, it’s consistency. That’s what leads to long-term success.

 

 

Salary Negotiation Guide | Get the Pay You Deserve!

Posted on by Ahmed Essam

INTRODUCTION

Those were the days when people would accept a job for the sake of it. Today, talented professionals expect competitive salaries, career growth, and let’s be real good work vibes. If your package is not at par with the industry, your competitors will attract top talent instead.

Salary negotiations aren’t a boxing fight, They’re essential conversations.

  • Building Trust; Salary negotiations build trust. Open and honest discussions show candidates you value their worth,
  • It keeps people happy. Nobody wants to start a job feeling undervalued
  • It makes you competitive. If a candidate has multiple offers, a good negotiation can be the deciding factor.

MENA Salary guide

Before you jump into salary negotiations, take a step back to evaluate the full offer. A job offer is more than just a paycheck — it includes benefits, career growth, and long-term security. Here’s how to evaluate it:

✅ Salary vs. Market Rate: Research the industry salary range for your role in your region or remote market. Use resources like Pay Scale or local salary surveys.

✅ Career & Growth Opportunities: Does the company invest in training, mentorship, or advancement? If the job offers accelerated career growth, it may be worth accepting a slightly lower salary.

✅ Work-Life: Flexible hours, remote work options, and a positive work culture are important factors to consider. A high salary isn’t worth it if it leads to burnout.

✅ Company Reputation & Values: Research the company’s culture, leadership, and values. Do they align with yours? Check employee reviews and LinkedIn to get a sense of the company’s environment.

Once You’ve Evaluated the Offer, It’s Time to Negotiate!

When negotiating, always back your request with solid evidence to show your value:

  • Highlight your achievements and experience with specific examples.
  • IF salary is non-negotiable, explore perks like professional development, flexible hours, or performance-based bonuses.

Remember: Negotiation isn’t just about salary — it’s about getting a deal that supports your career and personal goals.

 

How to bridge the Market Gap & Secure What You Deserve

Let’s be honest, many professionals are paid below industry standards due to lack of salary transparency, weak negotiation skills, or limited access to high-paying opportunities. Women, in particular, still earn less than men for the same roles due to biases in hiring, promotions, and salary negotiations. However, studies show that when women negotiate, they are more likely to close the pay gap. Here are strategies to help:

Tips for Women in Salary Negotiations:

  • Break the Confidence Gap: Research shows that women are less likely to negotiate. Know your worth and be confident in asking for it.
  • Frame Your Achievements: Saying “I managed a project that generated 20% more revenue” is far stronger than simply stating “I have 5 years of experience.”
  • Don’t Undersell Yourself: Accepting too little now can lead to regret later.
  • Stay Professional: Confidence is key, but avoid coming across as arrogant
  • Negotiation is a Conversation, not a battle: Always aim for a win-win situation where both you and the employer walk away happy.

Why Remote work is a game changer?

Remote work is reshaping salaries in the MENA region. More companies are hiring talent from places like Jordan, Lebanon, Palestine, and beyond. While this creates more opportunities, it also increases competition.

💡 How Remote Work Affects Your Salary:

  • You can apply for jobs outside your country (hello, international salaries!).
  • Be mindful of differences in living costs when negotiating your salary.
  • Companies may offer perks instead of higher salaries (like flexible hours!).
  • Many remote jobs prioritize results over hours worked. Ensure you showcase your impact!
  • Freelance vs. Full-time? Some remote opportunities pay per project, while others offer long-term stability.

Gratitude and Wellbeing 

Posted on by Lama MENA

There are so many scientific studies that show us how feeling gratitude is good for our mental health and wellbeing. But when life is full of difficulties, maintaining feelings of gratitude can be genuinely quite difficult. 

But remember, feeling gratitude is not about dismissing your other feelings, or accepting injustice. It is about noticing and giving your attention to the things in your life that inspire positive feelings. 

Gratitude can help us feel acceptance with our situation. By focusing on what we have, rather than what we don’t have, or wish we had, we can stop ourselves from getting swept up in longing or regret. 

Gratitude is a life skill 

Science shows that being grateful actually makes us happier. In the long-term it can shape our life decisions, relationships, physical health, and mental wellbeing – it really life-changing. And the good news is – it’s free and anyone can access it! 

We all know how to be grateful instinctively – but it is a skill, and like all skills, we can practice to get even better. 

Think about how some people are always complaining about something. While other people are always hopeful and optimistic. Both types of people experience the same ups and downs, but they have developed different habits when it comes to what they consider worth most of their focus and attention. 

It is not wrong or ungrateful to feel sad, anger, worried, or any other emotion. 

If you’re going through a difficult time you don’t have to force yourself to ignore your feelings because ‘other people have it worse.’ Being grateful just means being able to appreciate and enjoy your blessings, regardless of your situation, even if you are going through many other difficult emotions at the same time. 

 

While gratitude can help when you’re going through a tough time, it is important to get the support you need from others and not to suffer in silence. 

Find what works for you 

Some people like to make special time in their day to focus on feelings of gratitude. Many people like to do this through prayer, while others enjoy gratitude meditations, journaling or some other ritual that offers them a peaceful few moments to reflect and feel good. Not everything will feel right for everyone, and that’s ok. (Remember, it’s not just about thinking about gratitude or why we should be grateful, but genuinely feeling the feeling!) 

No matter what you are going through – finding ways to meaningfully and sincerely increase your gratitude practice will have a positive effect on your feelings of peace and contentment. So it’s definitely worth investing a little time and research into what works for you. 

Video: 

Three Keys of Gratitude to Unlock Your Happiest Life

The gratitude experiment 

How gratitude changes your brain

The healing power of gratitude: change your brain 

Articles: 

Gratitude and mental health  

Guide to dhikr and meditation 

Solving the gratitude equation: Qur’an 14:7

Resources

Find your true self when you feel lost – Gabor Mate Video 

How to find work you love 

What makes us feel good about our work? 

3 ways to connect better with your coworkers 

4 tips to future proof your work 

How to succeed in your new job 

How diversity makes teams more innovative 

3 lessons on success from an arab business woman 

How rest can make you better at your job 

How to build a freelance career that works for you 

5 steps to building a personal brand you feel good about 

The unexpected key to boosting your productivity 

https://www.youtube.com/watch?v=K_IRA88rHLs 

Tony Robbins 

Feeling good about your id

Emma Seppälä, PhD, is a faculty member at the Yale School of Management, faculty director of the Yale School of Management’s Women’s Leadership Program and bestselling author of SOVEREIGN (2024) and The Happiness Track (2017). She is also science director of Stanford University’s Center for Compassion and Altruism Research and Education. Follow her work at emmaseppala.com, http://www.iamsov.com or on Instagram.

 emmaseppala

Nicole K. McNichols Ph.D. is an Associate Teaching Professor in the Department of Psychology at the University of Washington where she teaches courses about sex and relationship science in addition to industrial and organizational psychology. Follow her work at www.nicolethesexprofessor.com and on Instagram.

What to do when you’re feeling stuck

Posted on by Lama MENA

Have you ever felt trapped or hopeless? Like life is going nowhere and you’re stuck, unable to change your circumstances? You are not alone. 

 

Life is full of situations and circumstances we cannot control, which can make us feel powerless and depressed. If you feel this way, it’s ok, there are things you can do that will help you feel better and get you on track to living the life you desire. It might take a little bit of effort, but it will be worth it. 

 

Write down your goals 

 

Write a list of everything you want to accomplish in life – big and small. Have fun with it! This list is just for you! Having an idea of what you are aiming for helps you to take meaningful steps in the right direction. Studies show that people who actually write down their goals are more likely to achieve them. 

 

Set small daily/weekly goals 

 

When you feel stuck it can be hard to feel motivated to do anything at all. That’s ok. One small step at a time. Set yourself little challenges – it could be as small as: wake up on time every day, or tidy the bed first thing in the morning. And celebrate when you achieve these goals! You will start to feel a sense of accomplishment and purpose in your week. 

 

Keep a journal  

 

It’s amazing how much we go through without giving ourselves a chance to process our feelings. Spending 10 mins before bed every day writing out your thoughts, feelings and experiences can help you release stored up emotions. It can also help you track your mood, patterns, and spot areas of your life that are going well as well as things you’d like to improve.  

 

Invest in self-care 

 

Whether it’s exercising or making time for enjoyable activities – you are worth it. Just because life isn’t going in the direction you hoped it would, doesn’t mean you aren’t allowed to enjoy it. Never put your happiness on pause – live your life now. 

 

Start doing “inner-work” 

 

Very often, feeling stuck is a psychological response caused by fears, insecurities and unhealed pain. And the good thing is, that means things can change – it just requires us to confront our current way of thinking about the world. Usually people will do this with the help of some kind of therapist, but if that is unrealistic for you don’t worry. There are lots of free online resources that can help you on your journey – check out the list below as a starting point. 

 

Proactively seek out content which inspires you 

 

It’s hard to dream of a better future when you don’t have strong examples of what a better future could look like, and people who have made it. It’s time to watch inspiring YouTube videos from life coaches, motivational speakers, therapists, successful business owners, and people who started life in difficult circumstances and found a way out. You could also try to find inspiration from the stories of people who are currently in your dream job and learn how they got there. It’s easy to think, “well they got lucky”, or “they don’t have to face the same barriers and challenges as I do”, and that could be true – but there are still important lessons you can learn which will help you on your journey. 

 

Find people who motivate you

 

Some people love being negative. These people are always quick to point out why something won’t work, or why it is bad or why life is so unfair. They might even love to gossip and enjoy it when others fail. And these people are holding you back! Reduce the time you spend with energy-draining people. Find people who do the opposite. 

 

Optimism and positivity are necessary ingredients for success – ask any successful person! If you try, you might fail – once, twice, three times – but eventually you will succeed. But if you never try, you will never change things. That’s why you need people around you who encourage and support you, even when you’re doubting yourself. Being around positive people is very helpful – and if you can’t find them in real life, look online! 

 

Be open to saying ‘yes’ more 

 

Feeling stuck can also make us think: what is the point? You can feel low energy, and very tired from the daily routine of life, making you less able to spot opportunities when they come along. Saying yes to new experiences can be life-changing. 

 

Change your routine 

 

Shake things up. Move your room around. Try waking up at a different time. Go to a different lunch spot. Go to the gym on a different day. Turn your phone off for a day. Explore different shops. If life feels boring – even little things can disrupt your usual thought-processes and expose you to new people, places and perspectives.

Get creative 

 

Poetry. Stories. Drawing. Doodling. Singing. Playing an instrument. Designing. Making a moodboard from magazine cuttings. Editing photos. Do something to unleash your creativity. 

 

Videos to watch: 

 

  1. Why feeling stuck is the sign of a breakthrough 
  2. How to motivate yourself to change your behaviour 
  3. Find your true self when you feel lost 
  4. You don’t find happiness – you create it 
  5. Freedom from self-doubt 
  6. Why we’re unhappy – the expectation gap 
  7. Don’t believe everything you think 
  8. Self-worth the key to overcoming procrastination
  9. The unexpected key to boosting your productivity 
  10. Jay Shetty’s YouTube channel – inspiring conversations from people around the world on inner-peace, life, mental health, finding success and more

 

Articles:

 

Influencers: 

Dealing with rejection

Posted on by Lama MENA

We all face rejection at some point – it is a part of life. Whether we are rejected for our dream job, or by a romantic partner – rejection can be painful. But there are things we can do to feel better and turn our situation around. Here are some of our top tips: 

It’s ok to feel your feelings 

Don’t let people tell you not to be upset. You are allowed to feel how you feel! Having feelings of sadness, anger, frustration, confusion, disappointment etc is normal. So give yourself the time you need to feel better. It can really help to talk about your feelings with someone you trust.

 

Ask for feedback 

 

One of the biggest frustrations about being rejected is when it is unclear why we are being rejected. But we don’t have to live with the mystery – you can politely ask for feedback. This can be scary because it is never nice being told why someone did not think you were good enough, but without this data how will you know what to improve? 

Asking for feedback is also very helpful because sometimes it’s easy to imagine things that are simply not true. The reason you were rejected and the reason you think you were rejected could easily be completely different! 

 

Choose a positive perspective 

 

We don’t always get to choose what happens in life, but we can choose our attitude. Rejection is a form of redirection. Perhaps you really wanted something, but there is an even better opportunity waiting for you around the corner. Maybe you needed the rejection to teach you something important that will help you get to your next step.  

 

Think about when you had an argument with a friend at school. It probably felt like a big deal. But now, years later you hardly remember it, even though at the time it felt like the worst thing in the world. Rejection is like this. It stings for a while, but life moves on. 

 

Acceptance

 

Acceptance is crucial. Ask yourself: will wasting time regretting things help you move forward? If not, then give yourself permission to let go of the past. The more you give yourself permission to focus on the positives, the faster you will bounce back from the rejection. You are allowed to believe someone made the wrong decision, but they are allowed to make their own decisions and your job is not to convince them.  

 

Work on self-love and self-esteem 

 

Don’t let rejection define you. No one else has the power to decide your value, but you. You are a unique, talented, kind and loveable human being with so much love to give this world. No one else in the world can be like you, because no one else in the world is you! Your story, your journey and your experiences are one of a kind. And that’s beautiful and worth celebrating. So remember, you deserve to be around people who value you and want to be around you. If people don’t want you, that’s their loss. You are not for everyone, and everyone is not for you. The rejection we all face just helps us all get further in our journey to find the people, jobs and places where we will thrive the best.

Helpful videos:

 

  1. How to deal with a job rejection
  2. 5 steps to dealing with rejection from a job interview 
  3. How to deal with rejection 
  4. The benefits of rejection 
  5. Getting stuck in the negatives (and how to get unstuck) 
  6. The skill of self-confidence 
  7. How to eliminate self-doubt forever 
  8. If you want to achieve your goals don’t focus on them 
  9. Changing Perspective from Shame to Self-worth

 

Articles: 

Building feelings of self-love 

My spiritual health-check

Dealing with anger

Posted on by Lama MENA

It is totally normal to feel angry sometimes. We all get angry because we are human beings – it would be strange if we didn’t! So remember, anger is not a ‘bad’ emotion – it is a signal that something is not right. 

Anger is a defensive emotion. It tells us someone or something has made us feel unsafe, under attack, jealous, disrespected, or unloved. Anger sends us into fight or flight mode to keep us safe from the perceived ‘danger’ we are in. 

This can be positive when it motivates us to create positive change. But most often, feeling anger can be a sign that you need a little bit of extra love, care and support. 

Signs that anger is becoming a problem for you include: 

  • feeling angry all the time 
  • very small things making you very angry 
  • hitting or physically hurting other people or yourself
  • shouting a lot or constantly arguing with other people
  • breaking stuff or throwing things
  • feeling angry at yourself and being too self-critical 

If you’re feeling angry it is important to be aware of your behaviour so that you can identify your patterns. Do you show your anger by: 

  • Acting aggressively (shouting, hitting, arguing). 
  • Turning your anger inwards on yourself (hurting ourselves on purpose, not eating properly, deliberately not getting enough sleep etc). [hyperlink to the self-harm blog]
  • Act ‘passive aggressively’ – for example by refusing to speak to someone, being sarcastic, not answering calls, or deliberately doing a bad job when asked to do something. 

Here are 8 things you can do when you’re feeling angry: 

  1. Walk away – deal with the situation when you’ve had time to cool down 
  2. Distract yourself – do something completely different to get your mind off things for a while to help you reset your mood 
  3. Write down your feelings – grab a pen or laptop and write down everything you are feeling, and don’t stop until you have let it all out, then throw it away or delete it. 
  4. Exercise – go for a run, do some yoga at home, get the tension out of your body 
  5. Breathing exercises – take long, slow, deep breaths
  6. Take a shower – changing your body’s temperature and engaging different senses can change your mood 
  7. Think rationally – put your anger into context and think about different perspectives you could have on the situation
  8. Talk to someone you trust – call a friend or someone who cares about you and tell them how you feel and what is happening – it can really help to feel better

These are of course just short-term ways of dealing with intense emotions. If you struggle with anger regularly, it is important to get some more help and support, and to look deeper at what might be causing you to feel this way. 

Why do some people struggle so much with anger?

Childhood 

The way you were raised plays a big role in how you handle anger. If you’ve always seen people around you behaving a certain way, you might automatically react in the same way. We often model the behaviour of our parents – whether it is good or bad. If you have never seen people deal with anger in healthy ways, you might not know how to process your anger in a positive way.

Unhealed trauma 

Sometimes you can think you’re angry about one thing, but your anger is really being caused by something bigger. If something traumatic happened to you in the past, you might still be carrying that feeling of injustice with you and small things might trigger the pain of this past experience. It could be feelings of abandonment, rejection, loneliness, unworthiness or something else- but deep past pain can often show up in our present moment in unexpected ways. 

Suppressed feelings 

For example, your brother always leaving the kitchen messy might trigger your anger in the moment, but deep down, you’re really upset because you don’t feel like he spends quality time with you any more. Digging beneath the surface helps you find the real issues behind your anger, so that you can talk about your feelings in a calm way that helps other people understand.

Powerlessness 

Feeling like everyone else has power over your life can be infuriating. It’s frustrating, but the anger you’re feeling can be a good thing if it’s expressed in the right way. Lots of people find that activism and campaigning is a healthy outlet for their anger. Whether it’s joining up with a local action group or raising your voice for a cause you’re passionate about, there are plenty of ways to turn that anger into positive change.

Resource that can help: 

 

Videos 

How to process anger and rage

How to reframe a challenging moment

How not to take things personally  

How to deal with difficult people 

Why we get mad – and why it’s healthy 

 

Articles 

Dealing with difficult emotions 

Control anger before it controls you

Strategies for controlling anger

11 Anger management tips

Meditation for anger 

 

Is it time for a social media cleanse?

Posted on by Lama MENA

Social media can be a blessing and a curse, which is why so many of us have a love-hate relationship with social media. 

When used positively it can make us feel connected and less alone, inspired, and motivated. We can use it to learn about ourselves and the world. It can be an incredible professional networking and development tool, as well as the perfect way to build your own personal brand. 

But social media can also negatively affect our sleep, general mood, and self-esteem. It can give us anxiety, fear of missing out, and feelings of constant pressure to look good, always be available, and share our lives with others even when we’d rather not. 

How can we maximize the positives and avoid the negatives?

The first step is to think about what our behaviour patterns are and then figure out what impact these habits are having on our mental well-being. 

Take a moment to answer the following four questions:

  1. How often do you use social media?
  2. Which three words best describe how social media makes you feel?
  • Entertained 
  • Bored 
  • Inspired 
  • Jealous 
  • Happy 
  • Angry 
  • Optimistic 
  • Pessimistic 
  • Depressed 
  • Relieved 
  • Anxious 
  • Excited 
  • Connected 
  • Fulfilled 
  • Lonely 
  • Knowledgeable
  1. When and why does using social media make you feel this way? 
  2. How often do you compare your life to the people you follow online? 

It’s possible that you have a really positive and healthy relationship with social media – and that’s amazing! Or you might have spotted a few things that could be better – most of us are in this boat! 

So now you’ve analysed what your online life looks like, let’s think about what small changes we can make for a more positive time!

Try these 10 things and see if they make a difference: 

  1. Find and follow accounts that inspire and teach you – ask your friends for recommendations too 
  2. Mute, unfollow or block anything that makes you feel bad about yourself – and remember, you don’t need to justify your decisions to anyone! You decide what does and doesn’t feel good to you.  
  3. Avoid checking social media first thing in the morning when you wake up – what you see can influence your entire day ahead
  4. Give yourself a daily time limit and stick to it – set app timers on your phone to reduce the chance of getting swept into endless, mindless scrolling! 
  5. Set yourself small but meaningful goals – for example, to learn one interesting fact a day about a topic that interests you
  6. Take a proper social media break – try deleting all your social media apps for a week, or a few days, and see how it makes you feel
  7. Mute words, phrases, or topics that you know upset or trigger you – you can unmute these later if you need to 
  8. Reach out to someone you haven’t said hello to in a while and let them know you’re thinking of them!
  9. Share things that uplift and inspire you to spread positivity to your circle – and be mindful that if your accounts are public colleagues and employers will see what you post
  10. Avoid checking your phone an hour before bed – the blue light from your screen can interfere with your natural sleep hormones, disrupting the quality of your sleep

We hope these tips help you feel more positive and healthy – especially when spending extra time using social media to support your career growth and development! 

Self-harm – a hidden problem

Posted on by Lama MENA

Self-harm is something that is rarely talked about in almost all societies. But it happens in all cultures, and societies, all over the world. Self-harm affects people from all walks of life: successful athletes, top-performing CEOs, office workers, academics, popstars, and politicians… And it is happening in our community, so we need to talk about it. 

 

Self-harm is when a person intentionally hurts themselves to cope with difficult emotions. Sometimes these injuries can result in permanent scars, infections, broken bones, or other long-term pain/difficulties. 

 

Sometimes self-harm is easy to recognize: cuts and burns etc. But sometimes it can take the form of over-exercising to the point of injury, restricting food intake (and other disordered eating patterns), putting yourself in deliberately risky/dangerous situations, and punching walls.   

 

Often what stops people from speaking about their experiences is a sense of shame and guilt. If this is something you have experienced, or are currently experiencing, you are not alone and things can get better. You might be surprised to learn how common this behavior is. 

It is important to remember that self-harm only ever provides temporary relief, and it can become an addictive behavior. But the good thing is, there are things you can do to change this pattern of behavior and start feeling better. You won’t always feel like this. 

 

If you want to find out how to overcome self-harm or support someone who might be self-harming, here are some helpful resources with more information and advice: 

 

What are boundaries and why do you need them?

Posted on by Lama MENA

Do you say ‘yes’ to things because you’re worried about upsetting other people? Do you keep your opinions to yourself in case people disagree with you? Do you find yourself constantly worrying about others and spending too much time and energy trying to fix other people’s problems? In your efforts to be a kind and helpful person, you could be harming yourself in the process. Did you know that always pleasing others instead of yourself can lead to poor mental health, depression, and even physical illness?

 

Boundaries are the limits we place on what we decide to be acceptable or comfortable behaviors in our interactions with others. When we set a boundary we make a conscious choice about what we feel goes beyond being treated with due respect, care, and consideration. Setting boundaries for ourselves is a way to make sure people treat us with at least the same level of respect and kindness that we treat them. 

 

Whether in the workplace or in your personal life, it is healthy to be able to say ‘no’ with confidence when you feel like someone is asking too much from you, without fear, shame or guilt. But if this is something you are not used to doing it can feel scary and wrong. Often when we struggle with standing up for ourselves it comes from a deep-rooted fear (which starts in childhood) of being disliked, rejected, or abandoned. These feelings are totally normal, and they can be overcome. 

Importantly, having boundaries also means honoring other people’s boundaries. Someone else might have different ideas about what is and is not acceptable for them. Learning to respect people’s sense of dignity and self-determination is crucial, as well as being open to having a sensitive but honest dialogue when the people you are working with do not match your expectations about how you should treat each other.  

 

Find out more about how to start creating and implementing better boundaries in your life with these helpful resources: