8Cs to Unlock Your True Self IFS, or Internal Family Systems therapy, is a type of psychotherapy that was developed by Dr. Richard C. Schwartz in the 1980s. It is an integrative and holistic approach to therapy that focuses on understanding and working with the various parts or “subpersonalities” within…

Understanding Stress From a Biological and Physiological Lens Since it’s April and it is stress awareness month, I am dedicating an article to promote awareness and understanding around stress and how we can navigate its impacts. In this article, I’ll share some of the most useful things I’ve learnt on the…

The Science Behind Intuition and Understanding How to Use It Intuition isn’t just something we feel, nor a woo-woo concept. It is neuroscience! Jeannette Qhek · 27 February, 2021 | Category: Wellness, Personal Development Here’s an entry from my journal this week: Yesterday my sister told me this, “I am…

How to set healthy boundaries in your relationships? Instead of viewing boundaries as a way to keep people out, it’s actually inviting quality people in. Jeannette Qhek · 24 January, 2022 | Category: Wellness, Personal Development Boundary setting is essential in all of our relationships- from work to romantic ones.…

How to cultivate more gratitude and mindfulness? From improving our mental health to boosting our relationships with others, practicing gratitude & mindfulness offers many benefits. Jeannette Qhek · 6 January 2023 | Category: Wellness, Personal Development Gratitude and mindfulness are two deeply undervalued trait in today’s technology-infused world. When we have…

Why You’re Likely to Feel Low Around The Holiday Season The holiday season may be “the most wonderful time of the year,” but it’s the most dreaded for some. Jeannette Qhek · 14 December 2022 | Category: Wellness, Mental Health, Personal Development It’s December..and you probably know what that means. Yes,…

A Strength-Based Approach Towards Self-Development Your strengths are potentially your biggest area for growth. Jeannette Qhek · 19 October, 2022 | Category: Personal Development In this article, let’s talk more about self-development and what it is about.  Many people have the notion that self-development or self-help is about looking into…

THE NATURE OF GRIEF AND LOSS Stages of grief, distinct grieving styles, and factors influencing grieving Jeannette Qhek · 4 October, 2022 | Category: Mental Health Recently, I’ve been doing quite a bit of reading on the topic of “grief & loss”. I thought of consolidating the findings, together with a…

5 Struggles and Strengths of a Highly Sensitive Person (HSP) Have you heard of the term “Highly Sensitive Person”? Jeannette Qhek · 9 August  2022 | Category: Wellness, Personal Development If this post caught your attention, chances are you may relate to being sometimes called “too sensitive”, “too emotional”, or…

Social Anxiety vs. Introversion How to tell the difference between “Social Anxiety” and “Introversion”? Jeannette Qhek · 12 September, 2021 | Category: Wellness, Personal Development Social anxiety and Introversion are terms that are commonly talked about together. Although they may manifest in similar ways, the motivations behind both are completely…

Examining The 4 ‘F’s of Trauma Response Do You “Fight”, “Flight”, “Freeze”, or “Fawn”? Jeannette Qhek · 8 March, 2022 | Category: Mental and Emotional Wellness Understanding the “Fight-or-Flight” Stress Response We are all familiar with the “fight-or-flight” stress response. This is an evolutionary and also in a way, involuntary…

R.A.I.N: 4-Step Process to Approach Anger R A I N: Regconize, Accept, Investigate, Non-identification Jeannette Qhek · 26 November, 2021 | Category: Wellness Anger is often labelled as a negative emotion because when we are not mindful, we allow it to take over us and hurt our loved ones with…

Psychological Benefits of Walking Jeannette Qhek · 3 November 2021 | Category: Wellness An underrated form of exercise that can immensely benefit our mental health We are almost two years into the Covid pandemic, and I believe that I am not the only one who finds it difficult to cope…

D.O.S.E of “Happy Chemicals” A scientific approach to happiness – What brings us happiness? Jeannette Qhek · 22 October, 2021 | Category: Wellness If happiness is important to you, this article will be of relevance as it provides a new perspective on how we can manage our own happiness. We…

The Value of Small Talks Small talk isn’t so small afterall: The key to building authentic connections and seeking deeper connections | By Jeannette Qhek · 12 September, 2021 | Category: Wellness, Personal Development Small talk may seem “superficial”, “boring” or even “invaluable”, but it’s a natural way for people…