An Interview with Anaïs Bock

We all wear professional masks to work. Every one of us knows the drill. In the morning, you don’t just put on a fancy shirt to go to work; you also wear your mask of professionalism. It’s a metaphorical accessory. It makes us sit up straight, contain the childish giggles and put our daydreams in their place in order to interact with other very grown up human beings and talk about grown up things in grown up ways.

We are so used to our professional masks that we sometimes forget to take them off after work. We might notice this because it is really hard to unwind in the evenings or because our loved ones remind us that we are speaking in a “job lingo” that they do not understand.

When we begin to identify with what is in fact our professional mask, we forget that we are all just improvising on this journey through life, that nobody really knows what they are doing and that we are all living breathing human beings with needs, desires, dreams and (in my case) an insane appetite for chocolate.

Fair enough. What is wrong with wearing a professional mask?

The problem with the professional mask is that it does not encompass all that we are. It basically only represents a very structured, professional, results-oriented side of us that lives on adrenalin and testosterone. You could say that the professional mask represents our masculine side, which is a hormonal bummer especially for women, who may end up feeling even more drained and stressed than their male counterparts.

Beyond that, we live in a world in which we spend an incredible amount of time at work – and shouldn’t it be possible, even mandatory for us to be ourselves fully for the majority of our days?

That sounds great. You say that you are all about bringing feminine wisdom to work. What exactly does that mean?

When we speak about feminine wisdom, we are not talking about stereotypically “girly things” like pink and gossip. Rather, we are talking about feminine qualities that each and every one of us has, regardless of what gender we identify with.

Examples of male qualities are competition, goal setting, performance, having and doing, logic, the pursuit of certainty, independence, planning, control of future and cause and effect thinking.

In contrast, feminine qualities are cooperation, caring, being and giving, the ability to hold ambivalence, interpersonal skills, independence, faith in the future and synchronicity.

Wouldn’t it be fantastic if your workplace were a context in which you could be structured, outgoing and organized but also quirky, dreamy, creative and intuitive?

We are not either or but the sum of all our parts and to put it bluntly: the work place has been catering to our male qualities for very long and it’s time to play it another way.

We are with you. How can we achieve feminine wisdom at work?

We believe the solutions can be many (see how we are being inclusive and holding space for ambivalence?). Our approach consists in applying four principles:

• Openness
• Wholesomeness
• Collaboration
• Magic

Since I know you are going to ask me anyway, I am going to go ahead and explain each of them, ok?

Yes, please!

Openness means that we are more transparent and emotionally expressive about what drives us. For instance, most of us do not speak about “dreaming” in the work context, right? It’s something you do in the privacy of your home or after hours.

Well, we think it is important to speak about dreaming because dreams are what drive innovation. Every successful business or work project that is now changing lives and making millions of dollars once had to begin as a person’s individual dream.

And yet we pretend that businesses spring into existence out of nothing. When we share our successes we tend to leave out all the ups and downs, the fact that we thought about quitting at least 27 times, the self-doubt we have and continue to have regardless of how “successful” we are in societal terms. Driving forward a project is a roller coaster of excitement, heartbreak, euphoria, learning, stillness, courage and reflection, sometimes all at once.

If we all communicated about this openly, we would all feel less crazy and we would all be more likely to begin projects that are important to us.

So it’s about accepting the complexity and chaotic nature of life and simply sharing openly, without judgment or that pressure to impress others.

Because guess what? Most people are impressed when you dare to be simply you. It tends to give them permission to do the same…

We love the sound of this. What is wholesomeness about?

Wholesomeness ties in with what we expressed before: that we are the sum of all of our parts. We do not just all have both masculine and feminine qualities; we are complex holistic beings.

It is very important that we live in harmony with our body, minds, emotions and hearts. When we accept that everything is interconnected, we are able to make decisions from a space of “what is good for me as a whole” rather than weighing the pro’s and con’s of having “something great for the CV” versus being miserable.

That makes sense. What about collaboration? We already collaborate at work, right?

Yes we do, but we believe that we could be doing much more of this! Somehow, there is still this belief engrained in us that we have to do it all on our own. The lone wolf mentality comes out especially when we think of starting a new project or founding an own business. Rather than sharing our dream, we keep it to ourselves out of fear that it might be stolen or copied.

We are not saying you shouldn’t watch out for intellectual property theft, but the case is that most dreams die off somewhere in the land of “maybe tomorrow” and “as soon as I learn how to design a website”.

We believe that dreams need supporters in order to become real (work) things, so the sooner we can communicate about them and attract the right people, the sooner we will learn to fly.

We need to stop pretending we can do this on our own and get into an energy of co-creation and sisterhood instead.

We can’t wait to hear what magic is all about!

Well, it is pretty simple. Think about something that really makes you happy. Something that lights you up and makes you grin contagiously.

Does that thing have anything to do with work? Most people will answer “no”. We believe that magic is an emotional cocktail that includes love, appreciation, gratitude, awe at the beauty of the present moment and at least one other secret ingredient that we have not identified yet.

We all know what magic feels like to us personally. We believe that just by setting the intention, more magic will show up in your every day. Sometimes it is just about what lens you are looking through.

We love everything you have been sharing with us. Where can we find out more?

I happen to be in love with Egypt and work closely with the wonderful Nūn Center in Zamalek. We are putting together an incredible retreat this coming November in El Gouna.

The Work Magic Retreat, 16-20 November 2016.

Check http://nuncenter.com/work-magic-retreat/ for more info or contact us directly at we@nuncenter.com.

Getting to Know the Flu Virus

As the fall and winter seasons approach, so too does the flu season. People sick with the flu often end up staying home, tucked up in bed with a fever, cough, and runny nose. The culprit behind this infection is the Influenza virus, and the infection it causes is commonly known as the ‘flu.’ The illness is usually spread through droplets, which are produced when an infected individual coughs or sneezes. The flu is not the same as the common cold, which is caused by other viruses. Symptoms of the flu tend to start more suddenly, are more severe, and last longer than those of the common cold.

Some of the main symptoms of flu include:

• High grade fever
• Fatigue and weakness
• Headache
• Muscle or body aches
• Cough
• Vomiting and diarrhea (more common in children than adults)

What to do if I get flu?

• The best remedy is to rest at home, keep warm and drink plenty of water to avoid dehydration. Paracetamol and ibuprofen can be used for fever control and to relieve muscle aches if necessary.
• Stay off work or school until you are feeling better. For most people, this will take about a week.
• It is important to remember that the flu virus is very contagious, and can be spread one day before symptoms appear and up to 7 days after the initial symptoms. So while you are infectious, try not to spread the virus to others.

When to see a doctor?

Consider visiting your doctor if:

• You’re 65 years of age or over
• You’re pregnant
• You have a long-term medical condition
• You have a weakened immune system
• You develop chest pain or difficulty breathing
• Your symptoms are getting worse over time or haven’t improved after a week

How to prevent the spread of flu?

Minimizing the spread of the virus can be accomplished with good hygiene measures. These include:

-Washing your hands regularly with soap and warm water

-Cleaning surfaces such as your computer keyboard, telephone, and door handles to get rid of germs

-Using tissues to cover your mouth and nose when you cough or sneeze

-Putting used tissues in a bin as soon as possible

Taking an annual flu vaccine is another way to help reduce the risk of becoming infected.

Why do I need a flu vaccine every year?

A flu vaccine is needed every season for two reasons. First, the body’s immune response from vaccination declines over time, so an annual vaccine is needed for optimal protection. Second, because flu viruses are constantly changing, the formulation of the flu vaccine is reviewed each year and sometimes updated to keep up with changing flu viruses. For the best protection, everyone 6 months and older should get vaccinated annually.

Can I get seasonal flu even though I got a flu vaccine this year?

Yes. There is still a possibility you could get the flu even if you got vaccinated. The ability of flu vaccine to protect a person depends on various factors, including the age and health status of the person being vaccinated, and also the similarity or “match” between the viruses used to make the vaccine and those circulating in the community. If the viruses in the vaccine and the influenza viruses circulating in the community are closely matched, vaccine effectiveness is higher. If they are not closely matched, vaccine effectiveness can be reduced. However, it’s important to remember that even when the viruses are not closely matched, the vaccine can still protect many people.

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By Seham Kafafi

Defining Mindfulness

Mindfulness is a state of being in the present moment, accepting it, without judgment. To be mindful is to observe your thoughts and feelings from a distance. The idea is not to “clear your head”, but to bring your mind into focus. Rather than living in autopilot, letting each moment pass before you, mindfulness can bring a fresh perspective and an open, awakening experience to your daily life. Understanding what being “mindful” is can be a bit tricky as opposed to being “mindless”. By being mindful, your mind is fully engaged with the events occurring in front of you. To be mindless is to be completely disengaged from your present experience and be lost in thought and obsessive thinking. Although our modern society does not particularly facilitate such a natural way of being, you can bring this state of awareness with you throughout your daily life.

Mindfulness Within You

Mindfulness is a trait that we all possess, however it may have been overridden during the course of our upbringing. A child has a natural fascination towards their surroundings. They have a curiosity and wonder towards life and constantly ask us the question: why? The natural curiosity is overtaken as we begin to plan for our futures or perhaps even blame our past for our failures. Thanks to our modern society, we have adapted to constant interruptions and multitasking even though it is making us less efficient and slowing us down. With interruptions come discontinued trains of thought, inhibiting our ability to complete tasks and perform our best work, therefore, leaving many of us frustrated and anxious.

Practicing Mindfulness

Cultivating mindful awareness takes practice and self-compassion. A high degree of concentration and acceptance is required during practice. There are many techniques used to practice mindfulness such as meditation, yoga, or other sports like martial arts. You can use daily activities to be mindful as well such as walking, eating, or listening to music. Bring your attention away from your active mind and into the activity in front of you. Because we are so used to the mind being active, staying in the present moment may be challenging when you first begin.

Try this exercise: listen to your favorite song. Every time your mind drifts into thought, bring your attention back to the song. Be compassionate with yourself if you find that thoughts arise frequently. Practicing mindfulness is ideally done with a teacher, however, you can access YouTube videos and audio files online. It is recommended to see a teacher in the beginning for support and guidance, and with more experience, you can develop a home practice.

The Benefits of Mindfulness

The mind is excellent at adding narrative and commentary to each aspect of our lives. The role of the mind is to do so, however, when this becomes excessive, you experience stress and anxiety. This can also cause damage to neural cells related to memory. The benefits of mindfulness include increased attention and focus, emotional regulation, clarity in problem-solving, and sleep improvement. A regular meditation can aid in developing self-awareness while movement exercises like yoga and martial arts increase body awareness. Mindfulness may be practiced in relation to other spiritual or religious activities, yet you do not need to be of a certain faith to be mindful.

Mindfulness and Psychological Well-Being

Mindfulness programs have been developed and modified by health practitioners to alleviate the symptoms of various psychological and physical challenges. A recent study by Mark Wiliams and Willem Kuyken, two leaders of mindfulness research, has proven that people with depression who underwent Mindfulness-based Cognitive Therapy showed a 44% reduction in relapse after one year versus people who sustained a consistent dose of antidepressants. From the study, they were able to conclude that those who are compassionate towards themselves during times of low mood are able to break reactivity.

Where to Find Mindfulness Classes

Nūn Center hosts workshops, private sessions, and will be running an 8-week Mindfulness course in October. The course consists of meeting once per week for 8 weeks in 2-hour sessions. Every week you will learn a new meditation, the purpose behind the meditation, as well as discuss any experiences that came up during self-practice. Group sessions are an ideal platform for sharing common themes with others and for developing a rapport with those who are practicing regularly. During the 8-week course, you will learn a combination of meditations, and mindful movement exercises, and you will learn to integrate mindful daily activities on a weekly basis. The course requires a strong time commitment of 1-hour everyday for meditation and journal entry reflections. The purpose of the journal entries is to observe your thoughts and feelings as you go along the course, to identify common patterns, and improve your self-awareness. If you are currently undergoing intense life changes, it is advised to wait until matters are stable before entering the course.

About the Practitioner

Seham Kafafi was awarded a MSc. Mindfulness: Neuroscience and its Clinical Applications in January 2016 from King’s College London. Her academic work focuses on the neural effects of meditation through which she analyzed fMRI data comparing those who have substantial meditation experience versus non-meditators. Kafafi’s initial motivation to complete her Master’s was to find an alternative means of treating psychological difficulties rather than psychiatric drugs. During her undergraduate studies, she worked with a team of students to identify the psychological needs of the Cairo population after the revolution in collaboration with the Ministry of Health.

Kafafi was born in the U.S. and moved to Egypt in 2009 to be closer to family. She attributes her wellbeing to the love of her family and to discovering mindfulness meditation. Having struggled with depression herself, she discovered an empowerment towards her mental health by overcoming previous life events, which had been overwhelming her. Through mindfulness, Kafafi has stopped identifying herself with her past and began to formulate her core values based on her experiences.

You may email her for inquiries: seham@nuncenter.com.

By Hilary Diack

All partied out after summer in Sahel and looking for somewhere to relax in and rediscover with your inner self? Somewhere that won’t leave a major dent in your credit card every time you walk through the door? Head east we say, just a few hours’ drive through breathtaking Sinai scenery that will get you into the mood for re-bonding with nature.

Long known as a ‘sleepy little Bedouin fishing village’, Dahab still retains its authenticity and laid back vibe. Disconnect the tech and reconnect with a more natural lifestyle.

What to do: Activities are very much based around the local culture and exceptional beauty of the natural landscape and sea. They tend to complement each other, so let your sense of adventure take over and go with the flow.

Diving

Dahab is a diver’s paradise, with everything from PADI courses for beginners to challenging dives for the more experienced. Amongst the more than 20 dive sites ranging from five to over a hundred metres, the Blue Hole attracts divers from all over the world, but should be treated with due respect. No novices here please.

Dive packages generally come with tanks, transportation and guides who are familiar with the sites visited. Something to put on your ‘must do’ list – a diving and snorkelling trip via camelback to the national park of Ras Abu Galum.

Freediving

Freediving could be your ticket to the wonders of the deep. Unassisted by tanks or scuba gear, the diver depends completely on the ability to hold his or her breath under water. Courses are on offer, and can be coupled with yoga classes to assist with breathing and mind control, helping you open up to a new underwater world.

Kitesurfing

Shallow waters and protection from exposure to heavy waves or wind make for near perfect kitesurfing conditions. Lessons are available for beginners as well.

Yoga Retreat

If plunging into the depths is not your thing, attending yoga sessions could be the key to finding balance and serenity while you escape the bustle of city life. With programmes from one weekend, week-long breaks, tailor-made private retreating, and teacher training, the combination of the powerful Kundalini teachings, a complete break from the daily stresses, and an environment that promotes and supports relaxation and healing, even the shortest breaks will leave you feeling rejuvenated and ready to face the world.

Traditional Bedouin Dinners

A trip by horseback, camel, or car for the less hardy, winds up with a BBQ dinner in a Bedouin encampment. Visitors can even stay overnight to experience the magic of sleeping under the stars and return to Dahab the following morning.

Horseback Riding

Exploring and sightseeing on horseback allows you to take things at a relaxing pace while you soak up the natural beauty around you. Rides usually take around an hour, but excursions to locations like the Blue Hole, and Wadi El Bida can take up to three hours.

Trekking, Hiking and Safaris

Best tackled during the cooler months, these excursions can range from a few hours up to a week or more. The surrounds of Dahab boast some of the most spectacular scenery to be found in the region, with mountains, desert and canyons. View breath-taking sunsets from the peaks of rugged mountains, wind your way through the White Canyon, or come face to face with early history on Dinosaur Mountain. Climb Mount Sinai to catch the sunrise, and pay a visit to neighbouring St Catherine’s Monastery. Meander up towards Nuweiba and spend time enjoying the Colored Canyon. or go on safari to the Ain Hadra Oasis. Whatever your time and energy levels permit, Sinai will not disappoint.

Where to Stay: Dahab offers a wide variety of accommodation, ranging from simple but charming guesthouses and holiday apartments, up to major hotel chains with all the creature comforts of home. We have made a few suggestions, all reasonably priced, but please also check out our recommended links to find something just right for you.

Villa Prana

The villa is a little oasis of calm and sleeps up to four, with two double bedrooms, one of which is ensuite. The open plan living space includes a fully equipped kitchen, safe drinking water, and opens out onto the shaded courtyard garden. The sun terrace offers a private place for sunbathing or sun-downer drinks, overlooking the mountains and the sea in the distance.

Tel: 0122 744 5646

http://www.discoveryourdepths.com/villa

Coral Coast Hotel

The hotel is a stone’s throw away from Eel Garden dive site and boasts its own freshwater pool, and two yoga and meditation spaces. The rooms are bright, colourful, fresh and modern, most of them with sea views. The hotel is locally owned by a Bedouin Sheikh and his family; built on lands belonging to their ancestors. Lease fees are introduced directly into the local community and distributed between family members. The hotel employs local staff and supports eco-initiatives as well as encouraging local Bedouin farmers who have cultivated arid desert land to produce various purely organic fruits and vegetables, which are grown from seed using natural spring water.
Tel: 069 3652 152
Mobile: 0100 260 1312

Alf Leila

This cosy boutique hotel features classical Arabic interiors with rooms and suites set around an inner courtyard complete with a Bedouin seating corner and pool. The suites also have private balconies, and a lounge area.

Tel: 0101 948 4804

http://www.alfleilaboutiquehotel.com/

Habiba Organic Farm and Beach Lodge

No-frills Habiba is a small, barefoot lodge, overlooking the Gulf of Aqaba, offering the ultimate in seclusion, Bedouin culture and exotic adventure. You will find affordable single, double, and triple rooms suitable for independent travellers or groups. Individual travellers can camp in their own tent or sleep on the beach using all the infrastructure of the shared kitchen, restaurant and shower rooms either in Habiba Village or on Habiba Organic Farm. Volunteers are always welcome to help out on the farm, or pop in to visit the learning center which provides after school lessons for local children.

Tel: 0122 217 6624

http://www.habibaorganicfarm.com/

Additional reading:

• https://www.tripadvisor.com/Tourism-g297547-Dahab_South_Sinai_Red_Sea_and_Sinai-Vacations.html
• http://wikitravel.org/en/Dahab
• https://www.lonelyplanet.com/egypt/sinai/dahab
• http://www.dahab-info.com/

Contact List:

Accomodation

• http://www.dahabholidayrentals.com/about.html
• http://www.dahabparadise.com/dahab-paradise-hotel/
• http://www.dahab-info.com/accommodation/apartments/

Diving and Freediving

http://www.dahabsafari.info/

http://www.dahabexcursions.com/

http://www.discoveryourdepths.com/about-freediving/

http://www.h2odiversdahab.com/

Kitesurfing

http://www.harry-nass.com/en/kitesurfing-egypt-dahab/

http://www.gpkite.com/

Yoga

http://www.discoveryourdepths.com/yoga-retreats/

Desert safaris, camel and horseback riding

http://www.dahabsafari.info/

http://www.dahabexcursions.com/

Searching for the Greenest Grass

Cost of Living Comparison

Does a quick trip to the supermarket leave you in a state of shock and despair? The days of filling your cart are gone, with prices seeming to jump overnight. There could be some consolation in looking at how far your pennies, or cents, or Euros will stretch in popular locations. Maybe things aren’t so dire at home after all.

Sure, you say, but salaries abroad tend to be higher. It’s not just about the money, where else can you get almost any product, meal or service delivered to your doorstep for next to nothing, and enjoy year round swimming? Not to mention the sheer vibrancy of one of the liveliest countries on earth. Crunching the numbers, we go to numbeo.com to get the latest statistics.

Between Egypt and Cyprus

Top of Form

Top of Form

Bottom of Form

Between Egypt and Greece

Top of Form

Top of Form

Bottom of Form

Between Egypt and Portugal

Top of Form

Between Egypt and Spain

Top of Form

Top of Form

Guidance from Dr. Josette Abdalla

By Harim Humayun

In her deep soothing voice, licensed clinical psychologist Dr. Josette Abdalla answers the phone late evening and we launch into a riveting chat about problems people have getting their kids (and themselves) back into school/work mode after relaxing for so long.

Cairo West Magazine learns how to get ready for school and work after a relaxing break away and some fun things for you to try out with your children (and yourself!).

CWM: How far in advance should you try to get the children back into normal school year routine?

Dr. JA: I would say around 10 days before the actual start of the school year. It should be a gradual re-introduction like going to sleep at regular hours; during summer holidays parents are relaxed about sleep schedules. Children of all ages stay up beyond their bedtime and the routine is completely disturbed, so it’s a gradual change back that we should focus on.

You can start by reinforcing the routine that comes along with the start of school, meaning that if a child (it differs with age) is going to have dinner around 7/8ish, bath after that and then bedtime, we should start getting back into that routine by having regular meal times and engaging in calm activities during the day gradually. The last 24 hours should not be hectic. It has to be a fun and gradual preparation where the child is not overwhelmed and bored at the same time.

What are the most important adjustments to be made?

Setting the mind frame of the child is very important. There are always some children that do not want to go back to school while others really do. So for those who are not keen on going back to school, it’s a good idea for the parents to have their child socialize with two interesting kids from their child’s class. Or if the children are taking the bus, it could be the children on that bus. The contagion that comes along with a child not being keen on going to school is that they latch on, so this can be a step towards easing the child into the idea of going back to school.

What steps can the whole family take together to get back into work/school mode?

Nobody is going to go out of his or her way; it should not be a dramatic situation. It should be a relaxed situation in which the child should not feel like something horrible or out of the ordinary is about to happen. It should be a normal setting in which there could be a fun activity a day or two before the start date of school, but make sure it is not a long one, something that lasts about 4 to 5 hours and does not make the child get nervous.

And if there are obligations that need to be fulfilled, as some children do in families where the parents are not together, it’s good to get the social obligations like meeting up with a parent out of their way before the start of the school year.

How can you handle a child who is rebelling at the idea of holidays being over?

This is why I am talking about the indirect approach rather than the direct approach; let the child rebel as much as he/she wants without focusing on it too much or allowing it to become an issue. When they gradually start to settle into their bedtime routine, changes and discussions about having to go to school are not blown out of proportion or handled in a confrontational way, rebelling against having to return to school will probably gradually decrease In most cases when they find out who else is going to be with them in the school or class – they are much happier to go.

Are there any simple tips that can make the idea of getting back to school more fun?

Some parents will find it very useful to carpool if their child does not take a bus. It would be an indirect fun activity, one day its one mother/father picking up a few children, another day is some other parent etc. – kids enjoy this kind of get together. You can give them motivation such as scheduling training sessions for sports during weekends, or getting new stuff for school, e.g. a new pencil case or a new backpack; or re-arranging their room in at attractive way, etc. nothing extravagant or over the top, just a few things to get them keen and eager.

Even for adults it can be difficult to get back into work mode, what advice can you give to avoid post-holiday depression?

Same thing with parents – whether they are working parents or non-working parents – everyone needs to adjust to a routine. It should be so that the parent feels like a load has been settled before getting back into the school and work routine. The adults also need to have a methodology where all the activities related to house and work are handled in a clear routine.

You cannot come back from a vacation where the house is a mess, and it is an attack of sorts where all the cleaning, shopping and resituating happens at the same time. So the adult has to get into a clear routine in which they are relaxed and the kids are also relaxed in the 10 days where we begin the gradual preparedness for school. So when the child starts school and comes home grumpy to a house that is a whirlwind of activity and to a parent who is overwhelmed, it takes a toll on them and creates a vicious cycle of negativity in both the adult and the child.

How many extra-curricular activities should a child have once they get back to school?

I do not recommend extra-curricular activities during the weekdays unless the child is in KG and has no homework. If a child comes home at 4pm, then is expected to sleep at 7pm or 8pm, you find that it is the mother who is pushing the child to change, go to the club, train well, then go back home, to do homework. This may cause the child to throw tantrums and rebel, which in turn can anger the parent. In general, if this is the routine than it is not worth pushing extra activities on the children, they can just enjoy a relaxed evening, let them play with their own toys, give them half an hour on screen devices and make sure family bonding is kept a priority.

How many hours of TV should a child watch during the week?

Depending on the age of the child, it could go from less to more. Some schools already do a lot of the work on iPads, Interactive White Boards and computers. When a child has completed all of his or her obligations, as a fun activity, I would recommend letting him or her watch TV for say 1 to 2 hours at the most per day under certain circumstances. On weekends, IT time can go up to 4 hours , but with breaks.

What else must we bear in mind?

It is important for children to have a sense of responsibility. Parents need to set criteria – do your work, we’ll check, finish up all your obligations etc. and then the children can be rewarded for completing those obligations. The routine set in place once the school year begins should not be rushed for a child. Let’s say a child (14 years old) wakes up at 6/6:30 am, heads to school after that, comes home from school at 4pm, takes an hour to relax, starts homework at 5pm which needs at least 3 hours, bedtime is at 10pm, and we need to ensure they get 8 hours of sleep. Add training or extracurricular activities into this schedule – this is what we would call a rushed and hectic routine for a child. There needs to be a balance with family also – a child needs family but hanging out with them should not be a day chore. Add a bit of sport into the routine for weekends, make them socialize with their classmates, go out together for something quick, easy and fun. Make sure it is a routine filled with lots of love, affection and responsibility – starting from when they are around 4 years old and onwards.

Bio:

Dr. Josette Abdalla is a licensed clinical psychologist, with a BA in psychology from AUC and a Masters and PhD from Ain Shams University, Cairo. She taught at AUC (Psychology Department) for around 20 years, has been in private practice since 2000, and has also had professional experience working with companies on organizational psychology. She is at the moment practicing in Maadi (Head of Counseling at Learning Resource Center), Sheikh Zayed (Oasis Clinics), and a private practice in Heliopolis.

How to Recognize, Tackle it, and Manage it

By Francesca Sullivan

Would you consider yourself an anxious person? For many of us some degree of stress and anxiety is a part of normal life, and can even be a positive thing. Raised adrenalin levels may be useful under certain circumstances, enabling a better performance, whether at a school test, a job interview, delivering a speech in public or meeting the many challenges life throws our way. However, when feelings of anxiety become irrational or overwhelming and begin to limit and dictate to us, it might be time to seek help. Cairo West Magazine talked to Dr. Mostafa Hussein Omar, a specialist psychiatrist and member of the Royal College of Psychiatrists in the UK, at the renowned Behman hospital in Helwan, about issues around debilitating anxiety, how to recognize it and ways to tackle it.

CWM: How do you define stress and anxiety and at what point do they become mental health issues?

MO: Anxiety is a term that describes the feeling of fear that we get when we face difficult or threatening situations. It is a normal response to stress that we all experience. We all worry about many things at certain stressful or difficult times. However, when the anxiety is so intense or prolonged that it becomes a source of continuous suffering or starts to affect a person’s ability to perform their day to day activities then it is considered a psychiatric disorder.

How prevalent is this kind of disorder?

According to the most recent study published in 2009, which was researched by the National Survey of Mental Health in Egypt as part of an initiative by the General Secretariat for Mental Health and WHO, around 5% of the population has an anxiety disorder. This falls into an average world- wide statistic for which the range is from 2.5% to 10%. War, political unrest and economic crises can increase those numbers, and the study also showed that women are twice as likely to suffer from an anxiety disorder. This is a consistent finding with many surveys around the world in both developing and developed nations, though in my opinion women in Egypt do appear to suffer considerable life stresses, including financial worries, childbirth and bringing up children, FGM and its consequences, and domestic abuse. According to the survey above, ‘women bear the brunt of the adversities associated with poverty: less access to education, physical abuse from husbands, forced marriages, fewer job  opportunities  and,  in some societies, limitation of participation in activities outside the house.’ The fact that I see more women in my clinic than men is also due to what we term ‘health seeking behaviours’; women are more likely than men to acknowledge and seek treatment for mental health issues.

Patients present various different types of anxiety disorders, the most common being obsessive-compulsive disorder (OCD), panic disorder, generalized anxiety disorder, simple phobia, social phobia and post-traumatic stress disorder.

What are the symptoms?

The most usual mental symptoms of anxiety are worrying all the time, feeling tired, irritable, sleeping badly and struggling to concentrate. As for the physical symptoms, these often include racing heartbeat, sweating, muscle tension and pains, shaking, heavy breathing, dizziness, indigestion and diarrhea.

How is it identified?

Like the majority of psychiatric disorders, anxiety disorders are diagnosed from the complaint as presented by the patient, symptoms and how these symptoms are affecting the day-to-day functioning of the person. This is done through a face-to-face interview with a psychiatrist.

Is anxiety linked to depression?

There can be definite links between the two. Anxiety may present as the primary condition, but there can be a history of depression. Conversely, suffering anxiety over a long period of time can lead to depression.

What are the main causes?

Like being dealt an unlucky hand at cards, genetics play a part in individual susceptibility to both anxiety and depression. There are some individuals who are more likely than others to become anxious, and although scientists have not yet discovered the exact gene that carries this, there is definitely a hereditary risk. However, since there are other important factors involved, psychological, environmental and social, if you have such a family history it does not necessarily mean you will inherit it, or deal with it in the same way.

Life experiences can also play an important role in the onset of anxiety, such as big changes in life circumstances; losing a job, pregnancy, or exams. Traumatic experiences, such as different types of abuse, a car crash or torture can make a person anxious for months or years after the event, even if there is no longer a source of threat.

Certain drugs can make us more anxious, either immediately, such as after taking caffeine and amphetamines, or over the long term such as the prolonged use of alcohol and tobacco products.

How can counseling help people address and resolve the issues that are creating anxiety and stress?

Treatment can be through medication or psychotherapy. Psychotherapy is an intensive talking treatment that addresses different aspects of the disorder, feelings, thoughts and behaviors. The most common form of psychotherapy for anxiety disorders is Cognitive Behavioral Therapy (CBT). It is time limited – on average once or twice a week for eight sessions – and focuses on the ‘here and now’ aspect of anxiety. In CBT the emphasis is not on the event that triggered the anxiety, but on how you think about it and deal with it in your day-to-day life. Depending on the severity of the illness, I would usually prefer to prescribe CBT, as well as other recommendations such as relaxation techniques, meditation and exercise, before resorting to drugs.

Which medications are most commonly prescribed for stress and anxiety?

Tranquilizers are the most commonly prescribed. These include the benzodiazepines, like diazepam and most sleeping tablets. They are very effective, but can be addictive, even after just a couple of weeks. Ideally, they should not be taken for longer than 2 weeks, but abuse of tranquillizers is unfortunately common.

Antidepressants: They usually take two to four weeks to make a difference. For some people they can decrease interest in sex and less often they may cause nausea, drowsiness, dizziness, dry mouth and constipation. Beta-blockers can be used in low doses to control the physical shaking of anxiety.

Can symptoms be relieved through improved nutrition, and ‘natural’ products? Which foods can help?

There is no convincing evidence that there are any particular foods that can help people with anxiety disorders. However avoiding too much caffeine or alcohol is certainly advisable. Claims are made for various herbal remedies to help with anxiety, but larger studies need to be carried out to reach conclusive evidence. Some preparations are known to be effective in treating anxiety – Valerian, for example. The problem lies in the fact it is unregulated and the exact amounts being prescribed are often not carefully monitored. Valerian can actually be potentially toxic to the liver if taken at the wrong dose.

What holistic and behavioral methods can relieve anxiety?

There is evidence that regular physical exercise; relaxation and breathing exercises can help. Also mindfulness techniques, meditation and yoga can provide some benefit.

What are your top tips for maintaining a healthy balanced lifestyle with good stress management?

Exercise often. Maintain a regular sleep routine. Don’t try to juggle too much at once. Learn to say no when you are being overloaded. Don’t be afraid to ask for help when you need it. Trying to deal with overwhelming feelings of stress and anxiety on your own will only make the problem worse.