Mind Matters: Validating rather than judging is one way this therapist suggests tackling negative emotions

“When I feel uncomfortable, I acknowledge my feelings and allow myself to complete the experience. After that I look for wisdom and understanding,” shares Sonia Samtani.

Anxiety and depression have become top mental health challenges in international cities such as Hong Kong, which are known for long working hours and hectic urban lifestyles.

Despite the high prevalence, people are often reluctant to seek help due to different reasons, such as the ongoing social stigma, ignorance about the impact of the issues, and the long waiting time for mental health services.

“I hope to help reduce the stigma around mental health, so that seeking help for mental health issues becomes as normal as visiting a doctor for physical ailments,” aspires Sonia Samtani, Clinical Hypnotherapist & Founder, All About You Wellness Centre.

Check out more in this piece of the Mind Matters column on Samtani’s practices to maintain her mental health and her aspiration to promote wellbeing in the community.

Q: What, according to you, is the biggest mental health challenge facing Hong Kong today?

One of the biggest mental health challenges facing Hong Kong today is the high prevalence of anxiety and depression and the ongoing stigma associated with getting help. This is made worse by factors such as political turbulence, social instability, and the pressures of a fast-paced urban lifestyle.

Hong Kong is known for having some of the longest working hours globally, averaging 51.1 hours per week. In fact, 39% of workers put in an additional 4-8 hours of overtime each week, often unconsciously tying long hours to performance and equating success with self-worth.

Access to mental health services remains a significant issue, coupled with the ignorance about the types of issues that could be impacting people, and the judgment associated with seeking help.

Additionally, the demand for services often outstrips supply, leading to long waiting times for treatment, where 60% of Hong Kong adults do not know where to seek help regarding mental health outside of hospitals.

Q: Can you share the top three strategies you practise to maintain your own mental wellbeing?

1. Validating my feelings

I focus on validating my emotions rather than judging or trying to fix them.

When I feel uncomfortable, I acknowledge my feelings and allow myself to complete the experience of it. I use breathwork to process those uncomfortable feelings, and affirm that, “I trust I have the resources to handle things”.

After that I look for wisdom and understanding, and imagine how I can apply that to move forward in the future.

2.⁠ ⁠Intentional daily practices

I’ve learned to be intentional about my day. In the morning, I practice breathwork and grounding meditation to start my day feeling centered. At night, before I sleep, I review my day to process what happened and let go of any suppressed emotions, followed by positive affirmations.

3.⁠ ⁠Mindfulness and reflection

I make a conscious effort to stay mindful throughout the day, checking in with myself and reflecting on my emotions and experiences, which helps me stay balanced and connected to my wellbeing.

Q: What are you most looking forward to in your session at NCPC, where you'll be speaking on 17 October?

1.⁠ ⁠Reducing stigma

I hope to help reduce the stigma around mental health, so that seeking help for mental health issues becomes as normal as visiting a doctor for physical ailments.

2.⁠ Promoting mental health practices

I would love to encourage more people to value their mental health by adopting practices like meditation, self-reflection, and emotional balance, and by fostering greater acceptance of themselves and others.

3.⁠ ⁠Corporate engagement

I also hope to see corporations take more initiative in promoting mental health, not just on Mental Health Day in October, but through regular activities throughout the year.

Overall, I want to ensure that people know how to access mental health practitioners, understand their options, and find services that fit their budget.

Keen to know more about the best practices for maintaining mental health, and gain insights into novel approaches and techniques for counselling and psychotherapy? Join Hong Kong’s top national conference dedicated to these topics to enhance your knowledge and skills while engaging with leading experts in this field.

Register now to secure the very last seats for National Counselling & Psychotherapy Conference (NCPC)!