Psychewell.org

Psychewell.org Psychewell consists of doctors, occupational therapists, behaviour therapists and clinical psychologists

I am honored to be invited as a speaker at the African Mental Health Association Conference 2024, themed “Promoting Ment...
23/10/2024

I am honored to be invited as a speaker at the African Mental Health Association Conference 2024, themed “Promoting Mental Health Awareness and Building Resilience in African Communities.” This conference brings together over 500 participants from around the globe, reflecting a powerful collective commitment to addressing mental health challenges in Africa and beyond.
This event offers a critical platform for mental health professionals, advocates, and community leaders to share insights, foster collaboration, and explore strategies for promoting mental well-being. Together, we aim to break stigmas, enhance awareness, and strengthen resilience within African communities—contributing to a more supportive and inclusive global mental health landscape.
I’m looking forward to connecting with fellow experts and changemakers to make a lasting impact on mental health advocacy.

Even with all the psychological growth and self-awareness we’ve achieved, some days can still feel emotionally draining....
04/10/2024

Even with all the psychological growth and self-awareness we’ve achieved, some days can still feel emotionally draining. Negative thoughts and urges may arise, but the key is recognizing them for what they are—just thoughts.
Instead of acting on them, we can learn to observe and let them pass.

One effective technique for managing these urges is called Urge Surfing, often used in Dialectical Behavior Therapy (DBT). It’s about riding the wave of an urge without giving in to it. Here’s how you can practice:

1. Acknowledge the urge: Notice the feelings and the desire to act, without trying to push them away.
2. Visualize the urge as a wave: Close your eyes and picture the urge rising like a wave. Waves grow stronger but eventually subside. Sit with the feeling and observe it, knowing it will pass.
3. Set a timer for 10 minutes: During this time, focus on your breathing and remind yourself that just like waves, urges will eventually fade.
4. Shift your focus: After the 10 minutes, get up, move away from the source of the urge (like your phone), and redirect your energy to an activity like walking, listening to music, or reading.

This mindful practice helps you build resilience and regain control over impulsive actions.
Comment “Hope” and I’ll DM you free Urge Surging practice handout 🥰




🌟 Excited to Announce! 🌟Join me on September 20th, 2024, for a FREE online seminar at (INTI International University)! ...
05/09/2024

🌟 Excited to Announce! 🌟
Join me on September 20th, 2024, for a FREE online seminar at (INTI International University)! I’ll be discussing “Mindful Connections: Elevating Psychological Health” alongside some incredible experts.
Together, we’ll explore how social support plays a crucial role in promoting resilience, reducing stress, and improving mental well-being.

🧠✨ Don’t miss out on this opportunity to delve into the biopsychosocial model and evidence-based interventions that can enhance individual and community mental health. 💬

🔗 Register now and save your spot! (Link in bio)

📅 Date: September 20, 2024
🕒 Time: 2:00 PM - 3:30 PM (Malaysian Time)

Can’t wait to connect with you all! 💡

In honor of Su***de Prevention and Awareness Month, let’s take actionable steps to support those around us.Whether it’s ...
04/09/2024

In honor of Su***de Prevention and Awareness Month, let’s take actionable steps to support those around us.
Whether it’s checking in with a friend, lending a hand with daily tasks, or simply being present, small acts of kindness can make a huge difference.
Remember, you don’t have to be a mental health professional to help—sometimes, just showing you care is enough.
Let’s spread hope, awareness, and support. 💚

Research shows that fluctuating blood sugar can lead to mood swings and irritability. By focusing on protein and minimiz...
21/08/2024

Research shows that fluctuating blood sugar can lead to mood swings and irritability. By focusing on protein and minimizing sugar, you can boost your emotional resilience throughout the day.

Here’s a simple, balanced meal plan to keep your blood sugar steady:

🍳 Breakfast: Start with a protein-rich option like scrambled eggs and a side of Greek yogurt. Add a small portion of whole-grain toast for extra energy.

🥗 Lunch: Opt for a grilled chicken salad with a variety of colorful veggies and a sprinkle of nuts. A side of quinoa adds a healthy carb boost.

🍣 Dinner: Enjoy baked salmon with a side of steamed broccoli and sweet potato. This combination offers lean protein, fiber, and essential nutrients.

By choosing these balanced meals, you can help maintain stable blood sugar levels and support better emotional health.
Take a screenshot and save for later. 🔖
Do you want to learn more science backed food tips? Comment below 👇

Recognizing the signs of depression is the first step toward healing, and early intervention is key. Whether it’s ongoin...
17/08/2024

Recognizing the signs of depression is the first step toward healing, and early intervention is key. Whether it’s ongoing sadness or shifts in sleep and appetite, these symptoms take different forms but are all important. It’s okay not to feel okay. Let’s break the stigma and start the conversation.

You are not alone in this. Reach out, speak up, and take care of your mental health.
Follow .hirachaudhry Follow 💕



🌱 Let’s Talk About What We Don’t Always Say… 🌱Life can sometimes feel like an emotional rollercoaster, and we don’t alwa...
13/08/2024

🌱 Let’s Talk About What We Don’t Always Say… 🌱

Life can sometimes feel like an emotional rollercoaster, and we don’t always express what’s really going on inside. But today, I want to create a safe space for us to do just that.

What’s a feeling or thought that’s been lingering in your mind lately? It could be anything—something that made you smile, something that made you feel anxious, or even something you’re struggling to put into words.

Drop a comment below and share how you’re truly feeling. Remember, there’s no right or wrong way to express yourself. Whether it’s a single word or a full story, your emotions matter. 💬

Let’s support each other in this journey of self-discovery and healing. 🌿



NARCP will go live with Autism Success Academy. Dr. Tasnuva will interview Dr. Hira Chaudhry about parenting children wi...
13/09/2022

NARCP will go live with Autism Success Academy. Dr. Tasnuva will interview Dr. Hira Chaudhry about parenting children with Autism Spectrum Disorders. She will share live tips and guidelines. Join us on Instagram live at 7 p.m. Pakistan Standard Time.

Free Autism assessment camp and free counselling at Foundation Autism Wing. More than 400k children and families are aff...
31/08/2022

Free Autism assessment camp and free counselling at Foundation Autism Wing. More than 400k children and families are affected by Autism in Pakistan. Many families are not even able to afford therapy or assessment by a specialist. Such initiatives are highly commendable and crucial for a growing population also facing economic crisis simultaneously.
DM for free queries.
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Foundation University Rawalpindi Campus - FURC

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Kuala Lumpur

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