The recent conversation around banning social media for under-16s has really made me think.

Part of me understands why people are worried. Part of me also wonders whether we’re oversimplifying a much bigger issue.

Because the truth is, social media isn’t all bad.

For teenagers still at school, there are incredible educational opportunities online. I’ve seen young people learn everything from science experiments and language skills to coding, art, fitness and even life skills through short-form content. It can spark curiosity, open doors to communities they wouldn’t otherwise find, and make learning feel engaging.

But here’s where I struggle.

For every genuinely helpful educational video, there seems to be a tidal wave of comparison culture, toxic beauty standards, unhealthy ideas about masculinity and femininity, online bullying, trolling and content designed purely to keep us scrolling. The algorithms don’t always reward what’s healthiest for us, they reward what keeps our attention.

And that’s where I worry about younger minds.

Through the communities I’m part of, and the time I spend with children whilst volunteering at Sunday Kids Club, I’ve noticed something interesting. When children are given the chance to play, create, chat and simply be together without screens, they thrive. They laugh more. They communicate better. They solve problems together. They build confidence and friendships in ways that don’t require a Wi-Fi signal.

Ironically, as adults, many of us are trying to get back to exactly that.

As a millennial, I grew up before social media existed. Then it arrived, and like many people my age, I’ve gone through phases of embracing it and then intentionally taking breaks from it. It’s funny how so many of us are now seeking community groups, hobbies, sports clubs and mindful activities to reconnect with real life after spending years glued to our phones.

It almost feels like we’ve come full circle.

Meanwhile, younger generations have never known a world without tablets, smartphones or social media. For many of them, these platforms have become the default way to socialise, learn and even measure self-worth.

That’s a lot to put on an app.

We also can’t ignore the growing conversations around loneliness. While loneliness has many causes, spending excessive time behind screens can certainly contribute to feeling disconnected from genuine human relationships. You can have hundreds of followers and still feel completely alone.

Across the UK, we're seeing rising levels of anxiety, depression and loneliness among young people. Of course, social media isn't the only cause, but it's hard to ignore the role it can play when so much of it encourages comparison, constant validation and endless scrolling. Recent UK data suggests around one in four young adults in England is living with a common mental health condition, while surveys also show many younger people report feeling better when they spend less time on social media and that younger age groups experience some of the highest levels of loneliness. For me, that doesn't mean we should fear technology - it means we should be more intentional about how and when we use it. If limiting access for younger children helps create more space for real-world friendships, movement, creativity and genuine conversation, then it could be a positive step towards supporting emotional wellbeing during some of the most formative years of life.

Real connection looks different.

It’s found in kicking a football around the park, joining a dance class, painting with friends, volunteering, climbing trees, getting muddy, laughing until your stomach hurts, learning teamwork through sport, improving hand-eye coordination, building motor skills and having face-to-face conversations where you can actually read someone’s expression.

Those experiences shape confidence in ways a comment section never will.

I’ve also watched several documentaries exploring social media’s impact on teenagers, and they all point towards the same uncomfortable reality: while there are enormous benefits, there are also significant risks that are difficult to ignore.

Personally, I don’t think the answer is simply demonising technology. Social media can educate, inspire and connect. Used well, it’s an incredible tool.

Perhaps the goal shouldn’t be removing technology entirely but making sure young people spend more time building lives offline than online. Giving them opportunities to play, move, communicate openly, make mistakes, develop resilience and experience genuine connection.

Because the best memories rarely come from another hour of scrolling.

They come from being present with the people around us.

And maybe that’s something worth protecting.

I should also say that I don't have children myself, so I can only speak from my own perspective and experiences. I'm genuinely curious to hear how parents or carers feel about the proposed social media ban - whether they see it as a welcome safeguard or something that could make family life and day-to-day communication more complicated. I imagine there are strong arguments on both sides, and I'd love to understand the realities from those living it every day.

Resources:

https://www.mentalhealth.org.uk/our-work/public-engagement/unlock-loneliness/loneliness-young-people-research-briefing

https://pmc.ncbi.nlm.nih.gov/articles/PMC12220285/

Over 5,000 years ago, in ancient India, Yoga emerged. The word “yoga” in Sanskrit means “to unite.” Rooted in spiritual and philosophical traditions, Yoga was originally practiced as a way to connect our whole system - physically, mentally, and spiritually. The core purpose of Yoga is focused on balancing the mind, body, and spirit, bringing complete unity to those who practice.

Finding Balance Within

When we practice yoga, it connects physical movement, breath control, and mindfulness. This holistic practice has many benefits beyond the physical. Yoga plays a vital role in supporting mental health, as it cultivates an individual’s awareness to themselves, looking inwards, and creates a sense of calm, and emotional balance. When the mind, body, and soul, are in pure consciousness, this is when we can start to feel the harmonious balance within our mind, body, and spirit, and how we connect the world around us.

How Yoga Supports Mental Health

One of the profound effects on mental health Yoga has, is its ability to reduce stress and anxiety. Through steady breathing, the parasympathetic nervous system is activated, helping us to feel calm and more grounded in our emotions. Regular practice can help improve mood, increase concentration, and promote better sleep, especially in the fast-paced world we live in today. Not only this, Yoga also encourages self-reflection, allowing people to consciously observe their thoughts and emotions with greater clarity and compassion. We start to offer ourselves grace, and to the world around us, reminding us that we are all interconnected, and can co-exist and co-regulate, together.

Yoga Poses and Emotional Safety

There are known to be certain yoga poses (but not limited to), that support better mental and emotional health. This is because they create safety in the mind, and spirit, allowing us to release emotions and tension that has been stored in the body. For example, the bridge pose opens the chest and heart chakra, supporting us to release trapped emotions, and release them with freedom. The tree pose enhances focus and mental clarity as it requires you to focus on a fixed point and your breath, relaxing the nervous system and bringing a sense of calm. The pigeon pose helps release emotional tension through the hips, where stress is believed to be stored.

Yoga is a Creative Practice:

Yoga can be seen as a creative practice because it invites us to explore movement in personal, expressive ways rather than simply following rigid rules. Each pose becomes an opportunity to experiment with balance, breath, flexibility, and flow, allowing the body to move with curiosity and intention. Through stretching and mindful movement, yoga encourages a deeper connection between body and mind, often helping people feel more present and emotionally grounded. Alongside its physical benefits, yoga is also widely valued for supporting mental health by reducing stress, easing anxiety, improving mood, and creating moments of calm in an otherwise busy world.

Where Yoga Can Be Practiced

One of yoga’s greatest strengths is its accessibility. Yoga can be practiced in homes, schools, healthcare settings, gyms. It can also be practiced outdoors, where nature can enhance relaxation and mental clarity. With minimal equipment required, yoga is adaptable to many lifestyles and environments.

Join us

Every Sunday at the International Siddhashram, Community Hub, Harrow, a few dedicated volunteers share their knowledge and teachings to kids and adults between 11 until 1pm. Activities include Yoga (Surya Namaskar – Sun Salutations), Mantras and meditation, creative workshops, and storytelling. It is FREE for everyone, please come along, explore, and encourage your friends and family to join in too.

Key Message

In a fast-paced and often stressful world, yoga offers a meaningful way to support mental health. By combining movement, breath, and mindfulness, yoga encourages inner calm, self-connection, and emotional well-being, one breath at a time.

Gratitude

This article is written in gratitude to Kirit Sehmbi - Ayurvedic Health & Wellbeing Practitioner & Nurse, whose compassionate work, Ayurvedic wisdom, and dedication to holistic healing continue to inspire deeper conversations around mental health and wellbeing. Her teachings remind us that healing is not one-dimensional, but a journey that can be supported through many modalities - from movement and mindfulness to nutrition, rest, connection, and self-awareness. By sharing knowledge, supporting one another, and creating spaces for education and care, we move closer to a collective mission of improving mental health and wellbeing for humanity, as a whole. This piece is dedicated to her ongoing work and the impact she continues to have on those seeking balance, healing, and understanding. Please visit her website, connect with her on Instagram, and reach out for 1:1 consultations or enquiries to learn more about her approach and offerings.

You can also learn more from Kirit on my podcast - Vulnerable Voices Podcast on YouTube & Spotify.

https://www.illuminatehealth.co.uk/

https://www.instagram.com/illuminatehealth.uk/

Resources:

https://siddhashram.com/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10424272/

https://www.yoga-escapes.com/a-brief-history-of-yoga/

Meditation Beyond Stillness:
While meditation is commonly associated with sitting in silence, many everyday activities can guide us into a similar state of focus and calm. Creative practices such as painting, writing, crafting can invite us to become absorbed in the process rather than the outcome. Cooking can do the same: the rhythm of chopping, stirring, and tasting anchors attention in the present moment. Even reading can quiet the mind, drawing us into a flow where time seems to soften.

Yoga, too, offers a moving meditation. Through breath and posture, the mind and body begin to synchronise, creating a steady awareness that mirrors traditional meditative states. These practices remind us that meditation is less about what we do and more about how we do it. With attention, intention, and openness.

The Mental Health Benefits of Creative Absorption
Entering these states of pure focus has tangible benefits for mental well-being. When the mind is fully engaged, it naturally takes a break from cycles of worry, overthinking, and stress. This can reduce anxiety, improve emotional regulation, and foster a sense of calm. Over time, regularly accessing such states can enhance clarity, boost creativity, and help us respond to life with greater balance rather than reactivity.

There is also a restorative quality to these experiences. By stepping away from constant mental noise, we create space for insight and reflection. Often, solutions and ideas arise not through force, but through stillness.

The Power of Satsang: Creating Meaningful Connection
An important element in nurturing these states is the environment we cultivate around us, especially the people we share our space with. In Sanskrit, the word Satsang refers to “good company” or being in the presence of “truth”. It suggests that who we surround ourselves with can deeply influence our state of mind and our ability to connect with ourselves.

My creative workshops are intentionally designed around this principle of Satsang. They are not just about learning a skill or completing a project, but about creating a supportive, mindful space where people can slow down, explore, and be present together. In good company, the mind softens more easily, creativity flows more freely, and moments of quiet absorption, our everyday glimpses of Samadhi become more accessible.

In a fast-moving world, perhaps the invitation is simple: to pause, to create, and to be fully present in what is already here.

References:

https://isha.sadhguru.org/en/wisdom/article/samadhi-to-go-beyond-existence

https://www.yogapedia.com/definition/4997/satsang

Wouldn’t it be great if one day we stumbled upon balance, like hidden treasure waiting to be discovered?

Life however, isn’t always that straightforward.

Balance isn’t something we necessarily find, it is something we consciously create, through awareness, choice, and the willingness to meet ourselves fully.

In Hindu philosophy, there is a sacred truth: within each of us live both Shiva and Shakti. These are not just mythological figures. They are living energies we all have within our own consciousness.

Shiva represents the masculine energy. Logic, stability, direction, and pure consciousness. His third eye symbolises the ability to burn away illusion, ego, and fear, leaving only truth to remain.

Shakti embodies the feminine energy. Creation, intuition, movement, and flow. She is the life force that births ideas, emotions, and transformation.

Neither energy can thrive alone.
Consciousness without movement becomes stagnant.
Creation without structure becomes chaotic.
Logic without intuition becomes rigid.
Flow without grounding becomes scattered.

Balance is not choosing one over the other. It is allowing both to live fully within us.

The Masculine Within: Grounded Direction:

Healthy masculine energy provides structure and stability. It creates containers in which life can unfold safely and purposefully.

Things you can try to help cultivate this energy:

• Meditation and breathing exercises – strengthening awareness and clarity.

  • 5 minutes of Nadi Shodhana (alternate nostril breathing) - with your right hand, close your right nostril with your thumb and inhale deeply through your left nostril, holding for 4 seconds. Then using your first finger, close your left nostril and exhale deeply through your right nostril. Inhale deeply with your right nostril and hold for 4 seconds , close your right nostril with your thumb, and exhale deeply through your left nostril. Alternate between your thumb and index finger throughout the exercise.

• Grounding exercises - connecting the body to the present moment.

  • Standing or walking bare foot on grass, or the ground for a few minutes can help you feel grounded, and connect you to the energy of the earth.

  • Yoga flows such as Surya Namaskar (sun salutation) to generate heat in the body, and give a boost of energy for the day ahead (refer to resources for step by step guide).

• Goal setting and direction – choosing a path rather than drifting.

  • Journal your goals, write down step by step action points, and then take small incremental actions towards completing each step.

• Logic and discernment – making decisions rooted in truth.

  • Prioritising actions that align with your choices, morals and values, and making conscious choices about who and what gets your time and energy.

• Discipline and devotion – sustaining what we consciously build.

  • Consistency in your actions and routines (even when it feels boring or mundane), respect for ourselves and others, and holding yourself accountable in sustaining these disciplines.

The masculine asks:
What is true? What is aligned? What needs refinement?

Without it, we become untethered. With it, we become anchored.

The Feminine Within: Creative Flow:

Healthy feminine energy brings vitality, emotion, and expression. It softens structure and fills it with life.

This energy is nourished through:

• Creativity - painting, writing, dance, music, cooking, play.

• Nurturing touch - massage, rest, caring rituals, yin yoga (refer to resources on the different types of poses you can try).

• Community and connection - walking groups, shared spaces and authentic conversation.

• Emotional expression – having a safe space where you can be fully aware and present with your emotions, allowing them to rise and move through you, and using creative outlets to encourage freedom of expression.

• Intuitive exploration - listening inwardly, and asking yourself questions about your choices, people you’re surrounded by, how you feel in different environments, and following those ‘nudges’ or ‘gut feelings.’ Being fully present with yourself, and whilst around other people can help strengthen your bond with your intuition, also referred to as your ‘inner voice.’

In a world that prioritises productivity over presence, creativity is often treated as optional. Yet it is medicine.

Through creative expression, emotions are processed. Intuition awakens. Internal pressure releases. Shakti is given permission to move.

The feminine asks:
What wants to be felt? What wants to be expressed? What wants to be born?

Without it, life becomes mechanical. With it, life becomes alive.

Balance is an active process.

It requires us to:

• Create consciously

• Live intentionally

• Let go courageously

What feels like imbalance is often disowned energy asking to be integrated. Suppressed emotions, rigid beliefs, unspoken desires, these fragment us when ignored and restore us when reclaimed.

The Sacred Integration:

When masculine structure supports feminine flow, we become both grounded and fluid. Structured and creative. Powerful and soft.

We do not find balance outside ourselves.

We create it by aligning what we generate, how we operate, and what we are willing to release.

And when we do, what we ‘find’ is…peace.

Resources / References:

https://satvakirani.com/what-is-shiv-shakti-energy/

https://www.ramdass.org/union-of-shiva-shakti/

https://www.templepurohit.com/shiva-shakti-divine-union-consciousness-energy/

https://www.chakras.net/yoga-principles/shiva-and-shakti

https://www.himalayanyogainstitute.com/9-yogic-breathing-practices-mind-body-balance-healing/

https://sivanandalondon.org/5-points-of-yoga/proper-breathing/

https://www.artofliving.org/in-en/yoga/yoga-poses/sun-salutation

https://yinyoga.com/yinsights/yin-yoga-asanas/

https://www.yogajournal.com/yoga-101/types-of-yoga/yin/12-yin-yoga-poses-for-energy-recharge-your-practice/

https://www.canva.com/graphics/

When I was little, my Gran would come over and babysit. One of the most memorable moments I have with her is when she would come over to our house and we would play hide and seek. I thought it would be a great idea to hide under the stairs (hoping to be crowned best hider EVER), but without knowing, the door was a one-way lock! ! She told my parents about how all she could hear was me screaming, trying to figure out where on earth the noise was coming from. Safe to say, she found me in the end, and thankfully I’m still here to tell this story!

She laughed at absolutely everything! The kind of laugh that filled the room and made everyone else laugh too. Diwali was always entertaining with her around; she’d have a couple of sips of brandy and start giggling on the sofa in the corner, a little tipsy and very happy. To this day, I often wonder…what was so funny?!

And her cooking was magic, you name it, she could make it, and it always tasted like you had just sat down in a five-star restaurant.

We know aging isn’t always fun. There can be many hurdles along the way, one of which is dementia, where maintaining a sense of purpose, connection and joy can become more difficult. For my Gran, and those living with dementia, creativity has been found to be a powerful tool for improving emotional wellbeing, maintaining a sense of identity, and encouraging connection to self and others, as well as improving symptoms such as depression, anxiety and confusion which are often the indirect consequence of the feeling of isolation associated with dementia.

Creativity as a pathway to the self:

Did you know, creativity is INCREDIBLY powerful and often remains accessible long after other abilities such as memory, language, and daily functioning have declined. Art, music, movement, and play can activate parts of the brain that are less affected by dementia, and allows individuals to freely express emotions, and reconnect to their inner-child, or identity, without having to rely on words or their short-term memory.

The benefits of creative activities don’t stop there! Research has shown that it can also improve mood, reduce agitation, and enhance the quality of life for people with dementia.

It’s so easy as the person living with dementia, and for their friends and family, to fixate on what has been lost, but rather than solely focusing on what we can’t control, why not focus on what we can control? And what we can do is to use creative outlets that enable them to reconnect with their imagination, emotions, and curiosity.

Studies in geriatric psychology suggest that various forms of joy can reduce stress hormones, support emotional regulation, and contribute to overall mental resilience, even in the presence of cognitive decline.

Combating loneliness through creative communities:

The effects of dementia aren’t always visible. Loneliness and social isolation are major risk factors for depression, and anxiety, and can accelerate the cognitive decline in dementia patients, and the elderly in general.

This is why group-based activities can foster a sense of belonging. Similar to what my Art & Affirmations Painting Workshops do, they enable participants to feel seen, heard, and validated, as well as feeling connected to others in joy and creativity; inspiring them to continue exploring creative activities long after my workshops have finished.

For people living with dementia, these environments create a non-judgemental space, and where communication doesn’t always have to be with words!

I love seeing the spark in my Gran’s eyes when she’s being playful, and surrounded by community. Isn’t that what life is about?

Things you can try:

• Abstract art - get some blank canvases, paints, paint brushes, and sponges (and even your hands, for sensory exploration). You can use stencils, kitchen utensils, objects to draw around, or let them explore freely (like my Gran did), and see what happens!

• Greetings cards - get a bunch of different colour card paper, stencils, stick on embellishments, gem stones, stickers, colouring pencils, scissors (you may need to help them a little), and some glue.

• Make your own hanging decorations – pre-made wooden hanging ornaments are easily accessible, and cost effective in craft shops, or online. Get some felt tip pens, glitter, paints and paintbrushes.

A call to embrace creativity in the elderly population, including those living with dementia:

Creativity reminds us that aging does not mean the end of growth, expression, or joy. Creative engagement and community connection, especially in people living with dementia, can preserve dignity, spark happiness, and reaffirm that they are more than their diagnosis.

By investing in creative programs and inclusive communities, we can help older adults reconnect with joy, reduce loneliness, and help them to continue to experience life as something fun, meaningful, and shared…for as much time as we have left!

References / Further Reading:

• Cohen, G. D. (2006). The Creativity and Aging Study: The Impact of Professionally Conducted Cultural Programs on Older Adults. The Gerontologist.

• World Health Organization. (2019). Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines.

• Zeilig, H., Killick, J., & Fox, C. (2014). The participative arts for people living with dementia: A critical review. International Journal of Ageing and Later Life.

• Cacioppo, J. T., & Cacioppo, S. (2014). Social relationships and health: The toxic effects of perceived social isolation. Social and Personality Psychology Compass.

• https://www.canva.com/photos/free/

Creative activities such as drawing, writing, painting, crafting, or making things with our hands can help regulate the nervous system. These activities naturally help slow the body and mind, bringing us into the present moment. Creativity supports emotional regulation by reducing cortisol (the stress hormone) and release endorphins (chemicals), such as oxytocin (the love hormone), and dopamine (the happy hormone), enabling us to feel safe, calm, and self-confident. For both children and adults, creativity provides a safe way to process our emotions.

The Science Behind Creativity and Mental Health

Scientific research has suggested that creative activities can have a positive effect on the brain, and our nervous system. When we engage in creativity, multiple areas of the brain are activated, including regions linked to emotion regulation, problem-solving, and reward. It is these areas of the brain, that when activated, release the feel-good chemicals, such as dopamine, which is known to support motivation, and positively improve our mood.

Neuroplasticity (our brains ability to create new neural pathways), is activated when we engage in creative practices. When people are curious, imaginative, and create freely, they are essentially strengthening their emotional resilience, and self-belief system. When we make a mistake in creative play, we are able to navigate these mistakes with grace and self-compassion. These skills allow us to develop better coping skills, and support long-term mental well-being in all areas of life through these newly formed pathways.

Affirmations, Self-Belief, and Confidence

Affirmations are powerful words, or phrases, that can help re-wire how we think and feel about ourselves. Affirmations can encourage health self-talk, and build self-esteem and confidence. Some examples, such as “I am capable,” I am good enough,” and “I can try new things” reinforce a sense of self-worth.

When we combine creativity with positive affirmations, we help our brain learn and form healthier ways to think and feel about ourselves, and relate to challenges on a daily basis.

Creativity Builds Community

Creativity has profound benefits on one’s mental and emotional health, and when practiced within community spaces, we encourage connection with others, a sense of belonging, and shared joy. Community-based creative spaces allow people to feel seen, supported, and valued. Sharing ideas, learning from one another, and celebrating effort rather than perfection helps build trust and confidence. Including others in creative activities are a vital part of supporting better mental and emotional health. Essentially, communities create emotional safety, and a foundation for everyone’s growth.

Sunday Kids Club

Every Sunday at the Siddhashram Community Hub, Harrow, we run a free kids club between 11am until 2pm, where creativity is at the heart of this club. Each week, we provide engaging creative activities for children to take part in. These sessions are inclusive, relaxed, and welcoming, offering a safe space to explore, express, connect, and have fun!

The focus is on the process rather than the outcome: supporting emotional regulation, encouraging positive self-belief, and strengthening community bonds through creativity.

Every act of creativity, no matter how small, can improve one’s mental health, increase resilience, and foster a stronger sense of belonging.

Sunday kids club is welcome to all! Come and join us.

Want to know more about what I do? Head over to my Instagram pages @nesha_canvascreations & @vulnerablevoices_podcast

Resources:

https://www.kcl.ac.uk/news/the-positive-impact-of-art-on-the-body

https://pmc.ncbi.nlm.nih.gov/articles/PMC8397377/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4814782/

https://drdavidhamilton.com/the-science-of-affirmations/

https://www.psychologytoday.com/gb/blog/the-age-of-overindulgence/202307/the-science-behind-self-affirmations

https://siddhashram.com/community-hub/ (signed consent and permission for the use of photos were granted by parents / carers to be used for social media, and various publishing sites)

Photography & Videography: https://nikhilmistry.co.uk/

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