As we approach the end of the year, I find myself reflecting on the journey and perspectives of the past 12 months. It’s essential to occasionally pause and revisit the path we’ve travelled. For the past four years, I’ve nurtured this habit, beginning in the year when COVID-19 first arrived in Myanmar. Reflecting on how I navigated challenging times (crisis periods) has been instrumental in maintaining both my mental and physical well-being.
Being a mental health professional, I initially developed this practice for personal growth. Over time, it has become a regular and valuable part of my life.
Importance of Time and Place for Reflection
To make this exercise effective, the right time and place are crucial. I usually dedicate one of my days off for this purpose. On that day, I review the past weeks and months, reflecting on the challenges, progress, and losses I’ve experienced.
This year, 2024, has been a complex tapestry of challenges, growth, setbacks, and relentless effort. If you’re reading this, I encourage you to share your own reflections in the comments below. Your thoughts and experiences would be greatly appreciated.
Three Key Lessons I’ve Learned This Year
- Small Efforts Can Lead to Significant Results
Earlier this year, I started posting brief notes on mental health from my personal account. These short pieces resonated with some of my friends, who shared that the insights helped them during tough times. What began as a modest initiative turned into a weekly habit (except during trips).
Over time, these posts gained traction, and friends encouraged me to make them public, with some even resharing them. One day, a colleague, Ma Wei, suggested compiling these posts into an album for better accessibility, which led to the creation of the Mindful Page Album.
The positive feedback I received from my family and colleagues further inspired me to develop a series of short stories featuring a character named Kyaw Min Lwin. Eventually, these writings culminated in a book titled The Other Side of Trauma, published last November by Country Roads Publishing House.
What began as a small, personal initiative to support mental health has now become a widely accessible resource, available in bookstores and libraries nationwide.
- The Power of Mindful Breaks
This year, I placed greater emphasis on incorporating mindful breaks into my daily life. The year began with an overwhelming sense of loss and grief, as I witnessed young people and innocent children suffer in unimaginable ways.
These experiences profoundly impacted my emotional state. At times, even minor news stories would leave me feeling drained for an entire day. This led me to prioritise mindfulness and self-compassion practices.
I started small—dedicating a single mindful minute to myself each morning. Whether brushing my teeth, eating breakfast, or driving, I intentionally paused for a mindful moment. Initially, the effects were subtle, but by April, I noticed a significant improvement in my focus and emotional resilience.
This practice not only helped me navigate personal challenges but also allowed me to support others more effectively. I could provide emotional assistance to those facing loss and hardship without being overwhelmed by my own pain.
- Be Kind to Yourself
Having worked in the mental health field for 20 years, one key lesson I’ve learned is this: the louder the inner voice of self-criticism, the more vulnerable our mental health becomes. Research indicates that only 15% of the global population can maintain self-awareness and effectively manage negative thoughts.
Earlier this year, I overcommitted to work. The increasing workload left me feeling regretful and self-critical. I began to think, I shouldn’t have accepted this. I’m not good enough.
Despite positive feedback from others, such as being recognised as a good family member or respected professional, I found it difficult to silence the inner voice of inadequacy. This voice grew louder, especially during times of loss, with thoughts like You’re not good enough or You could have done more dominating my mind.
To combat this, I’ve consciously worked on managing these inner voices and showing myself kindness. By acknowledging these thoughts without judgment, I’ve learned to let go of unnecessary guilt and focus on what truly matters.
Share Your Reflections
As we close this chapter of 2024, I’d love to hear about your own journey this year. What challenges did you face? What lessons have you learned? Please feel free to share your thoughts in the comments. Let’s inspire each other as we move forward.
Aung Min Thein