With our phones being the first thing we reach for in the morning and the last thing we touch before we sleep, it can be hard to escape the grip that social media has on everything. The endless curated feeds, story updates, reels, and algorithmic pushes create a self-sustaining system that rewards visibility and engagement and punishes silence and invisibility.

The tragic passing of Misha Agarwal, a young influencer and entrepreneur, sheds a glaring light on the mental health crisis playing out behind these screens and perpetrated by social media. It is a story about one person and all of us. What happens when pixels, metrics, and others’ acceptance bind our sense of self?

The Illusion of “Being Seen”

Social media can be seen as a “highlight reel.” What we post is polished, filtered, and optimised. We show off our successes, milestones, and travels—but spare you from the sleepless nights, rejections, and crushing loneliness. Over time, this creates a half-truth: everyone else is flourishing while we silently wither behind the scenes.

The upheaval is often made more profound by the fact that the identities of many influencers and creators like Misha Agarwal are inherently tied to their online persona. Social media demands to remain trending, entertaining, aesthetically beautiful, and to meet everyone’s every demand are exhausting. Pair all that with the fact that, as a creator, on days you lose engagement or remain stagnant in your growth, it feels personal. Rejection. Failing.

For Misha, the loss of followers was not merely a loss of followers but a loss of self and dwindling worth. Losing love from people she had never even met.

The Double Life of the Digital Creator

Influencers often live dual lives: the vibrant, confident online social media personality and the often-tired, anxious human behind the screen. This disconnect between two lived identities can be stressful psychologically. Coupled with stressors like brand deals, followers’ loyalty, and expectation of endless content, the perfect conditions are then established for burnout, imposter syndrome, anxiety, and depression. 

The following are mental health risks commonly experienced by social media creators and influencers: 

• Imposter Syndrome: Frequent comparisons create chronic feelings of inadequacy. 
• Burnout: An endless stream of creation with no rest or boundaries. 
• Isolation: Excellent fans and followers don’t equate to human connection; loneliness endures. 
• Performance Anxiety: The pressure to not have a “bad post” – even one can threaten your livelihood. 
• Validation Dependency: Narrowing self-worth down to numbers or what people think.

Are We All Trapped in the Algorithm?

It may be easy to think that influencers only face these dilemmas, but social media has changed how we view ourselves. We measure friendships in DMS, success in followers, and beauty in filters. We have gone from being to appearing.

We are so focused on how we are perceived socially-digitally that our physical connections in a room seem to matter less. How we are seen online is often more important than how we are known in person. Not only is this distortion dangerous. It is dehumanising.

Gentle Reminders for Social Media Creators (and Anyone Struggling)

To all the creators, marketers, and public figures out there – this is for you:

You’re more than your follower count. It’s just a number on a screen that does not affect your personhood. 

• You are allowed to take breaks. Taking a time out from posting doesn’t mean you’re “giving up” – it means you’re a human being. 
• Curate your consumption. If something you’re seeing on Instagram is triggering anxiety or forcing comparison, don’t you dare be scared to unfollow or mute it. Protect your peace. 
• Talk to someone. Whether that’s a little friend, big friend, family member, or therapist, reach out. It can feel heavier in silence, and easier when you share the burdens. 
• Establish boundaries. Your mental health is more important than any deadlines or trends. 
• Honour off-screen wins. And offline joy doesn’t need online validation to be “real.”

Warning Signs to Watch For

If you or someone you know is feeling overwhelmed, especially in the creator space, here are signs that it might be time to seek professional help:

• Feeling hopeless or consistently sad
  
• Anxiety that interferes with daily life
  
• Panic attacks
  
• Sleeping too much or too little
  
• Thoughts of worthlessness or self-harm
  
• Withdrawal from friends or activities
  
• Feeling “numb” or detached
  

Mental health struggles are not a weakness. They are part of being human. And just like physical injuries, they need care, compassion, and time to heal.

There Is Help—and There Is Hope

Instagram, TikTok, and YouTube are tools—they are not mirrors of your soul. They are distortions of moments in time. You are not what you brand, what niche you fit, or what you have deep insight into or analytics about.

Misha’s story is tragic and is a wake-up call. A reminder that a human is behind every handle—feeling, struggling, trying, and those feelings take up space, deserve support, and require healing. 

Let’s remember: it’s okay not to be OK. It’s OK to be offline. It’s OK to ask for help. 

You matter. You are loved. And you are not alone.

When we think about mental health, we usually focus on the brain— therapy, medications and mindful practices. But recent research has revealed a surprising and crucial player in the mental well-being: the gut

   Known as the “second brain”, the gut is home to trillions of microorganisms that don’t just help digest food, they also impact mood, stress levels, cognition and emotional health. The gut-brain connection is reshaping how we understand mental health and how we can improve it.

   This article explores the fascinating relationship between gut health and mental well-being, how imbalances in the gut can affect mood and behaviour and practical ways to support both physical and emotional wellness through the gut.

Understanding the Gut-Brain Axis

The gut-brain axis refers to the bidirectional communication between the gastrointestinal tract and the brain. This communication happens through multiple channels:

• Neural pathways, especially the vagus nerve, which directly connects the gut and the brain.
• Hormones and neurotransmitters produced in the gut that influence brain chemistry.
• Immune system signals, as inflammation in the gut can trigger inflammatory responses in the brain.

   In other words, what happens in the gut doesn’t stay in the gut, it affects the entire body, including emotions, cognition and behaviour.

The Role of the Microbiome

Inside the gut lives a vast community of bacteria, viruses and fungi, collectively known as the microbiome. A healthy, diverse microbiome helps regulate digestion, protect against harmful pathogens and importantly, influence mental health.

   Research shows that gut bacteria produce many of the neurotransmitters that impact mood, such as:

• Serotonin (about 90% of it is made in the gut!)
• Dopamine 
• Gamma-amminobutyric acid (GABA)

   These neurotransmitters play key roles in regulating emotions, stress responses and even sleep.

   An imbalance in gut bacteria, called dysbiosis, can lead to disruptions in these chemicals, potentially contributing to anxiety, depression and cognitive stress. 

How Gut Health Affects Mental Health

Mood Disorders 

Studies have found that people with depression and anxiety often have different gut bacteria compositions compared to healthy individuals. Dysbiosis may increase inflammation and disrupt serotonin production, both of which are linked to mood disorders.

Stress and Anxiety 

The gut microbiome helps regulate the body’s stress response. A disrupted gut can heighten the body’s reaction to stress, making everyday challenges feel overwhelming. 

Cognitive Function

Emerging research suggests that gut health can influence memory, concentration and even the risk of neurodegenerative diseases like Alzheimer’s. Chronic gut inflammation may impair cognitive function over time. 

Sleep Quality

The gut microbiome plays a role in regulating sleep hormones like melatonin. Poor gut health can contribute to insomnia or fragmented sleep, which in turn affects mental health. 

Scientific Evidence Supporting the Gut-Mental Link

One famous study involving “germ-free mice”, mice raised without gut bacteria, showed that these animals exhibited exaggerated stress responses compared to normal mice. When the researchers transplanted healthy bacteria into these mice, their behaviour normalised.

   Human studies also show promising results. For instance, probiotic supplementation has been associated with reduced symptoms of depression, anxiety in some trials. Certain strains of bacteria,  called psychobiotics are even being explored for their potential to specifically target mental health symptoms.

   The science is still evolving, but the evidence is clear: gut health plays a major role in how we feel emotionally. 

Signs Your Gut Health May Need Support

While only a professional can make a proper diagnosis, some signs that your gut health may be affecting your health, include:

• Frequent bloating, constipation or digestive discomfort.
• Chronic fatigue or low energy. 
• Brain fog or difficulty concentrating. 
• Mood swings, anxiety or depression without a clear cause.
• Poor sleep quality.

How to Support Your Gut and Boost Mental Well-Being

Eat Fiber-Rich Diet

Fiber feeds beneficial gut bacteria. Include a variety of fruits, vegetables, legumes and whole grains. Aim for diverse colours and types to encourage a healthy microbiome.

Incorporate Fermented Foods

Fermented foods like yogurt, kefir, sauerkraut, kimchi and miso are rich in probiotics, live beneficial bacteria that support gut health.

Consider Probiotics and Prebiotics 

Probiotics (beneficial bacteria) and prebiotics (fiber that feeds them) can be powerful tools. Look for supplements backed by scientific evidence or focus on getting them through food.

Manage Stress

Chronic stress can alter gut bacteria composition. Incorporate relaxation practices like deep breathing, meditation or nature walks to support both gut and mental health.

Get Enough Sleep

Poor sleep can harm gut bacteria diversity. Aim for 7-9 hours of quality sleep each night to promote balance in the gut-brain axis. 

Limit Sugar and Processed Foods

Excess sugar and ultra-processed foods can encourage harmful bacteria and yeast overgrowth, contributing to gut dysbiosis.

Asha’s Journey: Healing from the Inside Out

Asha, a 26-year-old marketing executive, struggled with anxiety and brain fog for years. Therapy helped, but her symptoms persisted. After consulting a holistic health practitioner, she discovered significant gut imbalances.

   By shifting her diet to include more fibre and fermented foods, taking targeted probiotics, and practising mindful eating, Asha noticed major changes within months. Her anxiety decreased, her focus sharpened and she finally felt more at peace.

   Asha’s experience highlights a truth gaining attention in the mental health world: sometimes healing the mind starts with healing the gut.

   The connection between gut health and mental health is powerful, complex and full of potential. While traditional therapies for mental well-being remain essential, supporting the gut is proving to be an invaluable complement to emotional healing.

   By nurturing the gut microbiome through food, lifestyle choices and stress management, we nurture the very foundation of our emotional resilience.

   The next time you think about mental health, don’t just think brain, think gut too. Because healing the mind isn’t just about what you think, it’s also about how you nourish the entire system that supports you, from the inside out. 

We’ve all been there: one minor idea spirals out of control until you’re stuck in a mind loop that won’t let up. Awareness is key—you know you’re stuck—but awareness only goes so far. When you get stuck in your head, you need immediate, powerful tools to ground yourself in the present moment and cut the loop before it spirals away. Try these four easy techniques anywhere, anytime, to take back control.

1. Begin with the 5-4-3-2-1 Grounding Technique

When your thoughts are racing, your body usually feels it too—constricted chest, shallow breathing, shaky hands. One of the quickest ways to soothe your mind and body is the 5-4-3-2-1 grounding technique. It brings your attention back to the present by activating your senses:

5 things you can see: Take a look around you. See colours, shapes, or small details you’d typically miss.

4 things you can sense: The feel of your clothing, the ground under you, the breeze on your skin.

3 things you can hear: Ambient sounds you usually tune out—a fan humming, birds outside the window, traffic in the distance.

2 things you can smell: If you can’t smell a thing, take note of the neutral odour of your environment or pick up something within reach.

1 thing you can taste: Perhaps a small sip of water, gum, or just paying attention to the aftertaste in your mouth.

This exercise grounds you in the now, allowing your brain to reset and cease running in circles.

You can try square breathing as well. Here’s a video to guide you through.

2. Change Your Physical Position or Environment

Movement shifts your mindset. If you’re stuck sitting at your desk, looking at a puzzle you can’t figure out, just getting up can begin to change your energy. Even better, take a quick walk, stretch your arms over your head, or get outside for fresh air.

Your brain establishes strong connections between place and state of mind. Simply relocating to a new position—even across the space of a room—tells your brain that something novel is occurring. It disrupts the “same place, same thoughts” spiral and calls for a renewed way of thinking.

3. Practice Cognitive Redirection: Ask yourself, “What would Future Me say?

When overthinking ensnares you in worst-case scenarios, guilt, or indecision, borrow the wit of your future self. Take a moment to reflect and ask yourself:

“What would Future Me say about this moment?”

Future You—six months, a year, even five years from today—most likely has more compassion, insight, and clarity than you do today. Perhaps Future You would remind you that this, too, shall pass. Maybes they’d instruct you not to squander valuable energy worrying about something trivial in the grand scheme.

This thought shift breaks up the current emotional spiral and provides a broader, more peaceful lens through which to see the situation.

4. Attempt a Pattern Interrupt

Sometimes, you must simply shock yourself out of the cycle—and the quicker, the better. That’s where a pattern interrupt can help.

Pattern interrupts are quick, sometimes goofy motions that interrupt your mental script. Some examples:

Clap your hands loudly once or twice.

Say something completely random aloud, such as “Purple giraffes wear roller skates!”

Sing a line of your favourite song.

Snap your fingers.

It doesn’t matter if it makes you feel silly—it’s meant to. The point is to shock your brain from its spiral pattern of overthinking by doing something out of the ordinary. Even a brief few seconds of disruption can make the space you require to shift your focus.

Final Thoughts

When overthinking gets its grip, you don’t have to suffer through it helplessly. Fast, pragmatic techniques such as grounding your senses, shifting your physical environment, switching to a future orientation, and employing pattern interrupts can derail spirals before they get out of hand.

The trick is not waiting until you’re completely overwhelmed and in a spiral. Make these strategies a habit early on, when you catch yourself falling into a loop. They will become second nature—and it will become easier and quicker to return to clear-headed, calm thinking. Keep in mind: you are not a victim of your thoughts. With the proper tools, you can gain control and break free.

You set a goal, make a plan, and feel excited— only to procrastinate, second-guess yourself or even quit right before success. If this pattern feels familiar, you’re not alone. Many people unintentionally get in their own way, a phenomenon known as self-sabotage.

Self-sabotage occurs when our actions, conscious or unconscious, undermine our long-term goals or well-being. It can show up as procrastination, perfectionism, negative self-talk or impulsive decisions. While it may seem like a lack of will-power, self-sabotage is often rooted in deep psychological patterns that can be understood and changed. 

This article explores the psychology behind self-sabotage, why we do it and how to break free from this damaging cycle to live more confidently and intentionally.

Understanding Self-Sabotage 

At its core, self-sabotage is a conflict between our conscious desires and unconscious fears. Consciously, we may want success, happiness or connection. But deep down, fears of failure, rejection or unworthiness can interfere with our ability to follow through. 

   This internal conflict creates resistance, often without us realising it. We may delay starting a project, avoid opportunities or engage in behaviours that provide short-term comfort but sabotage long-term results. 

   Common examples of self-sabotage include:

• Procrastination on important tasks.
• Ending relationships out of fear of vulnerability.
• Overcommitting and then burning out 
• Engaging in negative self-talk.
• Avoiding success due to imposter syndrome.

   These behaviours are rarely random. They are protective strategies developed over time, usually rooted in fear or early life experiences.

The Psychology Behind It

Fear of Failure or Success 

People may avoid taking risks or pursuing goals because they fear failing. Interestingly, some also fear success, because success can bring attention, responsibility or the pressure to maintain performance. Self-sabotage becomes a way to stay in the “safe zone”.

Low Self-Esteem

If someone feels unworthy of success or happiness, they may unconsciously create circumstances that reinforce those beliefs. For example, turning down a promotion or ending a healthy relationship because it feels “too good to be true”.

Negative Core Beliefs

Core beliefs are deep-seated views we hold about ourselves, often shaped in childhood. Beliefs like “I’m not good enough” or “I always mess things up” can lead to self-sabotaging behaviour that “proves” these beliefs true.

Need For Control

Ironically, self-sabotage can offer a sense of control. If failure feels inevitable, some people would rather be the cause of their downfall than leave it to chance. This creates a false sense of power through self-destruction.

Habitual Coping Mechanisms 

For many, self-sabotage is not intentional, it’s habitual. Patterns like avoiding conflict, overthinking or numbing emotions with distractions develop over time and become automatic responses to stress.

How to Recognise Self-Sabotage in Your Life

Awareness is the first step to change. Look out for patterns such as:

• Repeatedly starting and quitting projects.
• Talking yourself out of opportunities.
• Creating drama or conflict before important milestones.
• Feelings undeserving of praise or rewards.
• Avoiding commitment or downplaying your goals.

These behaviours are often accompanied by inner dialogue like:

• “I’ll never get this right.”
• “What’s the point? It won’t last anyway.”
• “I’ll do it later, when I’m more ready.” 

Recognising the pattern is a powerful moment. It gives you the choice to respond differently.

How to Overcome Self-Sabotage 

The good news is that self-sabotage is not a fixed trait, it’s a pattern that can be changed with effort, awareness and self-compassion. Here are practical strategies to break the cycle:

Identify the Triggers

Start by noticing when and where you self-sabotage. Is it right before a deadline? When things are going well? After receiving praise? Journaling or reflecting on these moments helps uncover the deeper fears beneath your actions.

Challenge Your Inner Critic

That voice saying “You’re not good enough” is not the truth, it’s a story. Practice replacing self-critical thoughts with balanced ones:

• “I may not be perfect, but I’m making progress.”
• “It’s okay to be nervous. I can still show up.”

Affirmations and reframing thoughts help rebuild self-belief.

Set Realistic Goals

Perfectionism often fuels self-sabotage. Set small, achievable goals instead of overwhelming ones. Celebrate progress rather than waiting for perfection.

Practise Self-Compassion

You can’t shame yourself into growth. Be kind when you catch yourself self-sabotaging. Say to yourself, “This is a pattern I’m learning to change,” instead of, “I’ve ruined everything again.”

   Self-compassion builds emotional safety, the foundation for change.

Create Accountability

Share your goals with someone you trust. Whether it’s a friend, therapist or coach, having external support helps you stay focused and overcome mental blocks.

Embrace Discomfort

Growth is uncomfortable. Get used to taking small steps outside your comfort zone. The more you act despite your discomfort, the more resilient you become.

Revisit Your “Why”

Connect with the deeper reason behind your goals. When you’re clear on why something matters, you’re more likely to push through fear and resistance.

Shelly’s Story: From Self-Sabotage to Self-Support

Shelly, a 31-year-old entrepreneur, often set ambitious goals for her business, only to miss deadlines, delay launches or back out of public opportunities. Despite her talent, she remained stuck in a cycle of near-success followed by withdrawal. 

   In therapy, Shelly uncovered a core belief: “If I fail publicly, people will see I’m not good enough”. This fear led her to sabotage projects before they could succeed.

   With support, she began identifying her patterns. She replaced all-or-nothing goals to smaller, consistent steps. She practised saying affirmations like, “It’s safe for me to be seen,” and “I’m learning, not proving.” Gradually, she stopped hiding. She launched her first course, stayed with the process and allowed herself to celebrate, even the small wins.

   Shelly’s journey shows that breaking self-sabotage isn’t about perfection, it’s about showing up, again and again, with self-awareness and courage.

Self-sabotage is not weakness, it’s a protective response rooted in fear. But what once helped you survive may now be holding you back. The good news is that you can unlearn these patterns. With awareness, compassion and action, you can choose self-support over self-sabotage. 

   It starts with recognising the voice that says “You can’t,” and gently replying, “Maybe I can.” It continues with showing up, even imperfectly. And it grows with every brace step you take toward the life you truly want.

   Because you don’t need to be perfect to succeed. You just need to stop getting in your own way, and start believing that you’re worthy of everything you’re working for. 

   Life is filled with moments of emotional intensity— unexpected news, heartbreak, personal loss or even internal battles that feel difficult to name. During these times, our minds may race, our breathing may quicken and our thoughts may spiral. It’s easy to feel like we’re losing control. 

   Grounding is the ability to stay emotionally anchored in such moments. It helps us reconnect with the present, manage our reactions and return to a calm, stable state. This article explores how emotional turmoil affects our mental state why grounding is essential and practical strategies to regain stability when emotions run high.

Understanding Grounding

Grounding is a coping mechanism that brings your focus back to the here and now. It reconnects you with your body, environment and breath, reducing the overwhelming power of intense emotions. 

   When people are emotionally overwhelmed, they often describe feeling scattered, frozen or disconnected. Grounding techniques to help re-establish a sense of safety by calming the nervous system and creating space between emotional triggers and reactive responses.

Why Emotional Turmoil Knocks Us Off-Balance

Strong emotional experiences can activate the body’s stress response, commonly known as “fight, flight or freeze”. During these moments, the body releases stress hormones like cortisol and adrenaline. This leads to physical changes like a faster heartbeat, tense muscles and shallow breathing.

   These responses are natural but when unmanaged, they can cause emotional flooding, where we feel consumed by fear, sadness, anger or anxiety. Without grounding, our ability to think clearly, communicate and care for ourselves is reduced.

Benefits of Staying Grounded

Grounding helps shift us from reaction to reflection. When practiced regularly, it supports: 

• Emotional clarity: Helps separate feeling from fact.
• Reduced anxiety: Anchors attention in the present instead of fearful thoughts.
• Better decision-making: Encourages thoughtful, balanced responses.
• Physical calm: Lowers heart rate and muscle tension.
• Improves relationships: Creates space for non-reactive healthy communication.

How Grounding Supports Mental Health

Psychological studies show that grounding activates the parasympathetic nervous system- the body’s natural “calm down” response. This slows breathing, reduces cortisol and helps the brain process emotions more effectively.

   Regular grounding reduces the intensity of emotional episodes and strengthens overall emotional regulation, making it easier to bounce back from future challenges.

Practical Strategies To Stay Grounded

Grounding doesn’t require complex techniques, just consistency and awareness. Below are simple ways to bring yourself back to the present when emotions feel overwhelming:

Sensory Awareness (5-4-3-2-1 Technique)

Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. This classic grounding technique helps interrupt anxious thought loops by engaging the senses.

Deep Breathing

Inhale slowly though your nose for 4 counts, hold for 4, exhale through your mouth for 6. Repeat several times. This signals safety to the body and slows the heart rate.

Physical Connection

Place both feet firmly on the floor. Focus on the sensation of the ground beneath you. You can also touch a grounding object like a smooth stone, warm hug or textured fabric.

Name the Emotion

Say to yourself, “I’m feeling angry right now” or “This is sadness”. Naming your emotion without judgement helps reduce its power.

Use Grounding Statements

Repeat calming affirmations like:

• “This will pass”
• “I can handle this”
• “I am safe in this moment”

Mindful movement

Engage in simple, slow movement like stretching, walking or yoga. Focus on how your body feels. Movement helps release stored tension.

Limit Overstimulation

If possible, step away from noise, screens or stressful environments. A quiet moment can help reset the nervous system.

Samira’s Story: Finding Her Center

Samira, a 29-year-old teacher, found herself emotionally overwhelmed after the sudden end of a long-term relationship. She couldn’t focus, felt anxious in social settings and often cried without warning. It felt as though she had lost touch with herself.

   A friend introduced her to grounding techniques. Samira began with breathing exercises in the morning and used the 5-4-3-2-1 technique during anxiety spikes. She also started journaling at night and repeated affirmations when her thoughts spiralled. 

   Within weeks, she felt more in control. Her emotions were still present, but they no longer ruled her day. By practicing grounding daily, Samira built her inner strength, and learned that stability doesn’t mean being unaffected but being aware and calm within the storm.

When to Use Grounding Techniques

Grounding is especially helpful during:

• Emotional overwhelm or panic attacks.
• Stressful events or arguments.
• Flashbacks or trauma responses.
• Time of grief or loss.
• Mental burnout or overstimulation 

But it’s equally as valuable as a daily wellness habit, even when things feel “fine”.

Integrating Grounding Into Daily Life

Grounding isn’t just a reactive tool— it’s a practice that builds emotional resilience over time. Here are ways to include it in your routine:

• Start the day with three deep breaths and an intention.
• Take 30-second “check-ins” between tasks to notice your breath and posture.
• Journaling a grounding reflection before bed: What helped me stay present today?
• Keep a grounding object at your workspace or in your bag.
• Use transitions (like commuting or brushing teeth) as moments to reset your breath.

The more often you ground yourself, the easier it becomes to stay steady in emotional storms.

   Emotional turmoil is part of being human. Whether it comes from loss, fear, change or internal conflict, these experiences challenge us but the don’t have to define us.

   Grounding gives us the tools to respond rather than react, to feel without drowning and to move through life with presence. It helps us return to our breath, our body and the now. With time and practice, grounding becomes more than a technique, it becomes a way of being. 

   Because in the middle of any storm, you can always come home to yourself.