08/06/2025-Sunday Special

JUNE 8, 2025

Finding balance when your mind feels heavy

Return of physical media from stream to shelf

Everyone is creative. Yes, even you, Mr Finance

ON SUNDAY JUNE 8, 2025 theSunday Special II

The truth is, the vagina is self cleaning. Using harsh soaps or douches can upset the natural balance of bacteria and lead to infections.”

Sharifah

protects against infections. Over-cleaning can disrupt that balance, leading to ir ritation or infections. Unfortunately, that often makes women feel like they need to clean even more, creating a frustrating F\FOH ´ H[SODLQHG $LQL Pay attention to your body According to Aini, the skin of the vulva and vagina is much more delicate than other areas of the body like the forearm or underarm. ³ It’s more sensitive to friction, the products we apply and more likely to react WR KDUVK LQJUHGLHQWV ´ VKH VDLG So if a hygiene product causes itching, burning or discomfort, that’s your body’s way of telling you something isn’t right. 7KHVH DUH UHG ÀDJV \RX VKRXOGQ¶W LJQRUH ³ I always encourage women to get to know their bodies. Vaginal discharge, for example, naturally changes in colour, texture and amount throughout the men strual cycle and that’s completely normal. %XW LI VRPHWKLQJ IHHOV R̆ RU GL̆ HUHQW IURP your usual pattern, it could be a sign of DQ LQIHFWLRQ DQG VKRXOG EH FKHFNHG RXW ´ Aini added. No such thing as ‘home remedies’ As a practising obstetrician and gynaecolo gist and a Member of the Royal College of Obstetricians and Gynaecologists in the United Kingdom, Aini has seen many women fall for natural home remedies promoted online, something she strongly advises against. With the rise of pills, jamu and bertan gas (a traditional practice popular among Malay women involving herbal vaginal steaming, often done after childbirth or for general feminine care) there’s growing concern over the risks. These methods DUH RIWHQ PDUNHWHG DV ZD\V WR ³WLJKWHQ ´ ³FOHDQVH´ RU PDNH WKH YDJLQD KHDOWKLHU but the dangers are real. ³ Practices like jamu and bertangas KDYH QR VFLHQWL¿F EDFNLQJ WR VXSSRUW WKHLU EHQH¿WV IRU YDJLQDO KHDOWK ,Q IDFW WKH\ can irritate the skin, disrupt the vaginal microbiome and in the case of steaming, HYHQ FDXVH EXUQV ´ VDLG 1DMZD She also emphasised the importance RI SD\LQJ DWWHQWLRQ WR \RXU ERG\ ³,I \RX notice any changes, especially discomfort or persistent symptoms, don’t delay. See a gynaecologist. We’re here to help and there are safer, proven treatments DYDLODEOH ´

Malaysian ob-gyn break down harmful vaginal health myths and the danger of social media advice Clearing the air on feminine hygiene BY AQILAH NAJWA JAMALUDDIN

Here’s what every girl and woman needs to know. Stop relying on everything you see online. What you do need is clear, honest information and a space to talk about these things without shame. Avoid feminine care wash ³ One of the biggest myths is that the vagina needs to be cleaned with special soaps or feminine washes. The truth is, the vagina is self-cleaning. Using harsh soaps or douches can upset the natural balance of bacteria and lead to infections like bacte ULDO YDJLQRVLV RU \HDVW LQIHFWLRQV ´ VDLG 'U Sharifah Najwa, consultant obstetrician & gynaecologist at Kensington Hospital, Johor. With over 12 years of experience in women’s health, Najwa shared that many women still believe a feminine wash is necessary for hygiene. ³ Warm water is usually enough. If someone prefers to use a cleanser, it should be gentle, ph-balanced, fragrance IUHH DQG RQO\ XVHG H[WHUQDOO\ ´ VKH DGYLVHG ' r Aini Hanan, an obstetrician and gynaecologist at the Ministry of Health Malaysia and the voice behind the educa tional Instagram account @ovarily_ambi tious, agrees that many women struggle with feeling ‘unclean’ in that area. But that feeling, she said, is entirely normal and doesn’t mean you need to scrub or soap aggressively. ³ Normal vaginal discharge and healthy resident bacteria (especially Lactobacil lus ) help maintain an acidic pH that

Sharifah, consultant obstetrician & gynaecologist of Kensington Hospital, Johor

Aini, obstetrician and gynaecologist of the Ministry of Health Malaysia

F ROM Google searches to girl-group chats, the discourse around feminine hygiene has al ways been a mixed bag of myths, half-truths and whispered ta ERRV 2QH TXLFN *RRJOH VHDUFK \RX¶OO ¿QG GL̆ HUHQW DQVZHUV RQ ZKDW¶V ³ULJKW ´ ZKDW¶V ³ZURQJ´ DQG ZKDW \RX VKRXOG EH GRLQJ In Malaysia, the conversation around vaginal care is still tangled in cultural discomfort. Many of us grew up with teachers and parents who avoided the topic or talked around it instead of giving clear, honest answers. Because of that, so many women are still unsure how to care for their vaginal health or don’t take it seriously enough.

But the truth is, vaginal infections are prevalent here. Research shows that recurrent yeast infections are the most ZLGHVSUHDG D̆ HFWLQJ PRUH WKDQ KDOI D million people in Malaysia every year. On top of that, HPV infections are on the rise too, with over 4% of women showing high-risk types between 2019 and 2021. With awareness still low, these numbers are likely to continue growing. To make things worse, social media is packed with products claiming to ³FOHDQVH ´ ³WLJKWHQ´ RU ³UHIUHVK´ \RXU private parts like jamu drinks, pills or herbal washes. Most of these are marketed with fear rather than facts. More often than not, they do more harm than good.

ON SUNDAY JUNE 8, 2025 theSunday Special III

How to do Kegel exercises: A simple guide

THE key to Kegel exercises lies in identi fying and correctly engaging the pelvic floor muscles, a group of muscles that stretch like a hammock across the base of the pelvis. These muscles support your bladder, uterus and bowel and help control urination and bowel movements. Step 1: Find the right muscles The easiest way to locate your pelvic floor muscles is to stop the flow of urine midstream. The muscles you engage to do that are your pelvic floor. Once you’ve identified them, don’t keep practising this midstream stop, as it can lead to incomplete bladder emptying if done regularly. It’s just a test. You can also try tightening the muscles you would use to prevent passing gas – again, without clenching your abdomen, buttocks or thighs. These subtle muscles deep within your pelvis are what you want to focus on. Step 2: Perfect your technique Once you’ve found the right muscles, you can start the actual Kegel exercise routine. Here’s how: Get comfortable: You can do Kegels sitting, standing or lying down. When starting, lying down may help you isolate the muscles more easily. • Contract the pelvic floor muscles: Squeeze the muscles and hold the contraction for about three to five seconds. You should feel a gentle lift and tightening. • Relax: Release the contraction com pletely and rest for another three to five seconds. Relaxation is just as important as the squeeze. • Repeat: Aim for 10 to 15 repetitions per set and try to do three sets a day. Make sure you’re breathing normally throughout the exercise; don’t hold your breath. Keep your stomach, thighs and buttocks relaxed. The movement should be subtle and internal; no one should be able to tell you’re doing them. Step 3: Stay Consistent Just like any muscle-strengthening routine, results take time. With regular practice, most women notice improve ment in bladder control and pelvic muscle tone within four to 12 weeks.

U ěŊľã¾ŊãßϰÿěöãÙŊÿĢěłϰÙ¾ěϰēã¾ßϰŊĢϰÙĢęĻēÿÙ¾ŊÿĢěłϰłŏÙüϰ¾łϰĻãēŢÿÙϰÿěŽ¾ęę¾ŊĢľũϰßÿłã¾łãμϰţüÿÙüϰÙ¾ěϰ¾ööãÙŊϰ¾ϰţĢę¾ěϞłϰ¾ØÿēÿŊũϰŊĢϰÙĢěÙãÿŢãλϰ

Get regular check-ups In Malaysia, infections, mainly sexually transmitted infections (STIs) like chla mydia and gonorrhoea, are often brushed aside. Conversations around them are weighed down by stigma and discomfort and as a result, many women miss out on vital education. But the truth is, these conversations are essential, especially when it comes to protecting fertility and preventing conditions like ovarian cancer. Many people don’t realise that what seems like a minor issue can have long WHUP H̆ HFWV 8QWUHDWHG LQIHFWLRQV FDQ OHDG WR FRPSOLFDWLRQV VXFK DV SHOYLF LQÀDPPD WRU\ GLVHDVH ZKLFK FDQ D̆ HFW D ZRPDQ¶V ability to conceive. Infections like toxoplasmosis can also pose serious risks during pregnancy, ZKLOH XULQDU\ WUDFW LQIHFWLRQV 87,V DUH a common concern for expectant mothers and shouldn’t be taken lightly either. “Vaginal health can impact a woman’s ability to conceive, although fertil ity involves many factors on both sides. Infections like STIs, if left untreated, can damage the reproductive system. That’s why practising safe sex, like using condoms when pregnancy isn’t planned, is key to long-term reproductive health,” stressed Aini. She also pointed out that conditions like bacterial vaginosis can increase the risk of pregnancy complications, including preterm birth. According to the National Institutes of Health, the rate of second-trimester miscarriage is significantly higher in women with BV (41.2%) compared to those without it (15.9%). The presence of BV is strongly linked to an increased risk of miscarriage.

With the rise of pills, jamu and bertangas , there’s growing concern over the risks. These methods are often marketed as ways to make the vagina healthier, but the dangers are real.”

Aini

Najwa supports this statement, echo ing these concerns, adding, “Bacterial vaginosis during pregnancy has also been associated with complications like miscar riage, preterm delivery and infections after birth.” “If you notice any unusual symptoms like itchiness, foul odour or abnormal dis charge and you’re planning to conceive, it’s best to see a gynaecologist early and get treated.” Lead to a healthier lifestyle When it comes to caring for your vaginal health, it doesn’t take expensive feminine washes or luxury wellness therapies. Simple daily habits are often the most H̆ HFWLYH \HW RYHUORRNHG “Good hygiene starts with the basics,” said Aini. “Washing your hands before and after using the toilet or handling menstrual products can make a big dif ference.” She also emphasised the importance of changing sanitary pads or tampons every few hours, even on lighter flow days, to prevent irritation or infection. For

menstrual cup users, rinsing thoroughly after each use and sterilising the cup at the end of every cycle is essential for hygiene. When it comes to what you eat, Najwa highlighted the benefits of a balanced diet in supporting vaginal health. “A diet low in sugar and rich in probiotics and prebiotics helps maintain a healthy vaginal microbiome,” she explained. “Fruits and vegetables also boost your immune system, which lowers the risk of infections.” Exercise also plays a role, not just for overall health, but also for maintaining hormonal balance and improving circula tion. Najwa recommends incorporating Kegel exercises, which help strengthen WKH SHOYLF ÀRRU DQG FDQ EH GRQH DOPRVW anywhere. “Kegel exercises support pelvic muscle strength and reduce the risk of urinary incontinence or pelvic organ prolapse. And let’s not forget stress can disrupt the vaginal ecosystem. So managing stress along with healthy lifestyle habits can lower the risk of recurrent infections,” Najwa concludes.

ON SUNDAY JUNE 8, 2025 theSunday Special IV

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Finding balance when your mind feels heavy L IFE has a way of catching you R̆ JXDUG )RU PH WKDW PRPHQW FDPH LQ ZKHQ , ZDV RI ILFLDOO\ GLDJQRVHG ZLWK PDMRU GHSUHVVLYH GLVRUGHU 0'' DQG JHQHUDOLVHG DQ[LHW\ GLVRUGHU *$' DW +RVSLWDO 6HUGDQJ

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Feeling excited to see my book at 9ãľ¾Đ ŏß¾ũ¾ϰöĢľϰŊüãϰżľłŊϰŊÿęãλϰˆüãϰØĢĢĐϰ chronicles my mental health journey.

Working on my vision board during a creative workshop.

Staying active by playing badminton with my husband.

My family is my support system.

ON SUNDAY JUNE 8, 2025 theSunday Special V

M ENSTRUATION is a natural process, but its environmental impact doesn’t have to be det rimental. In Malaysia, discussions about menstrual health are ¿QDOO\ HPHUJLQJ IURP WKH VKDGRZV VSDUN LQJ D TXLHW UHYROXWLRQ WKDW SULRULWLVHV sustainability in period care. H HUH LV DQ LQWHUHVWLQJ WLGELW FRQYHQ tional sanitary pads can contain up to 90% SODVWLF 0DQ\ RI WKHVH SURGXFWV DUH WUHDWHG ZLWK FKHPLFDO EOHDFKHV DQG HQFDVHG LQ OD\HUV RI QRQ ELRGHJUDGDEOH PDWHULDOV 7KLV QRW RQO\ SRVHV ULVNV WR YDJLQDO KHDOWK but also harms the environment. A VLQJOH SDG FDQ WDNH DV ORQJ DV \HDUV WR GHFRPSRVH OHDYLQJ D ODVWLQJ LPSDFW WKDW IDU H[FHHGV WKH IHZ KRXUV it is used. When you consider this on a JOREDO VFDOH WKH PDJQLWXGH RI WKH LVVXH becomes clear. A V DZDUHQHVV JURZV LQ 0DOD\VLD WKH GHPDQG IRU VXVWDLQDEOH RSWLRQV LV LQFUHDV LQJ (FR IULHQGO\ VDQLWDU\ SDGV DUH JDLQLQJ SRSXODULW\ FUDIWHG IURP RUJDQLF FRWWRQ ELRGHJUDGDEOH EDPERR ILEUH RU RWKHU plant-based materials. These products SULRULWLVH FRPIRUW ZKLOH DGGUHVVLQJ WKH SUHVVLQJ HQYLURQPHQWDO FULVLV W H UHFRJQLVH WKDW WUDQVLWLRQLQJ WR HFR IULHQGO\ SURGXFWV FDQ EH FKDOOHQJ LQJ 6RPH PD\ KDYH FRQFHUQV DERXW WKH ORQJ WHUP FRVWV DQG WKH UHOLDELOLW\ RI WKHVH EUDQGV +RZHYHU HYHQ D VLQJOH SRVLWLYH FKDQJH FDQ OHDG WR D ULSSOH H̆ HFW LQ UH FODLPLQJ PHQVWUXDO KHDOWK DQG SURPRWLQJ HWKLFDO SXUFKDVLQJ DQG HGXFDWLRQ M DQ\ RI WKHVH VXVWDLQDEOH VDQLWDU\ SDG EUDQGV FROODERUDWH ZLWK 1*2V WR SURYLGH menstrual products to underserved com PXQLWLHV ZKLOH RWKHUV LQYHVW LQ UHVHDUFK to create even more innovative solutions.

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Purposeful periods only Malaysia’s sustainable sanitary pads movement for a better future

BY AQILAH NAJWA JAMALUDDIN

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ON SUNDAY JUNE 8, 2025 VI theSunday Special

The underrated power of kedondong

for show, it actually triggers saliva produc tion and gets your digestive enzymes going. In traditional Malay eating habits, you’ll often find ambra served before or with meals, either raw or pickled. The reason? It kickstarts digestion and sharpens the appetite. People who feel sluggish after eating or struggle with EORDWLQJ PD\ EHQH¿W IURP DGGLQJ D IHZ slices of kedondong to their plate – just a IHZ ELWHV FDQ PDNH D GL̆ HUHQFH It’s loaded with vitamin C Kedondong packs a punch, especially in terms of vitamin C. Just a small serving offers a solid boost for your immune V\VWHP KHOSLQJ \RXU ERG\ ¿JKW LQIHFWLRQV and recover from colds or minor illnesses. That’s why ambra juice is often served when someone’s “catching something” or feeling under the weather. It’s not just refreshing; it’s functional. The sourness UHÀHFWV LWV DVFRUELF DFLG FRQWHQW QDWXUH¶V way of telling you it’s working. It soothes sore throats Here’s something your grandmother may already know: Kedondong juice is D VXUSULVLQJO\ H̆ HFWLYH UHPHG\ IRU VRUH throats. The combination of vitamin C and its mild astringency helps reduce irritation and clear phlegm. When mixed with asam boi , the drink becomes even more cooling and hydrating, perfect for Malaysia’s humid climate or post-festival fatigue.

T HE first bite is a wake-up call. Tangy, puckering, almost electric – the kind of taste that makes your jaw clench and your brain say, “Wow, what was that?” That’s ambra, also known as kedondong . It’s not a fruit that tiptoes. It arrives bold and unapologetic, usually with a side of chillies or a wrinkled asam boi IRU GUDPDWLF ÀDLU In Malaysia, kedondong is everywhere, if you know where to look. It’s a favourite at roadside juice stalls, a staple in tradi tional ulam spreads and sometimes even grows wild in kampung gardens. But despite its popularity as a sour treat or juice ingredient, many overlook just how EHQH¿FLDO WKLV KXPEOH IUXLW FDQ EH It stimulates digestion naturally One of kedondong’s signature traits is its intense tartness. That sour burst isn’t just It’s sour, crunchy and often overshadowed by trendier fruits, ambra quietly packed with DGPGƓVU [QWT DQF[ YKNN thank you for

If you’re watching your sugar intake, go easy on the syrup or asam boi when ordering it as a drink.

I W¶V ULFK LQ ¿EUH DQG KHOSV \RX VWD\ regular Crisp, fibrous and satisfying to chew, ambra also supports gut health. Its natural fibre helps move things along gently, without the intensity of strong laxatives or fibre powders. For those who want a little help staying regular or who are adjusting to lighter, more natural foods, incorporating a few slices of ambra a few times a week may help smooth things out. A touch of iron for energy Ambra isn’t just about vitamin C. It also contains small amounts of iron, which contributes to healthy red blood cell pro duction. While it won’t replace your iron supplements, every bit counts, especially for people who experience fatigue or low energy levels. Interestingly, because it’s also high in vitamin C, ambra helps your body absorb iron from other foods more H̆ HFWLYHO\ I W¶V LQFUHGLEO\ ORFDO DQG VXVWDLQDEOH Unlike imported “superfruits”, kedondong thrives in our climate and grows easily in backyards and small farms across Ma laysia. It’s been part of kampung life for generations – no packaging, no air miles, just real food from real trees. Whether it’s plucked fresh, pickled in jars or turned into kerabu , ambra is proof that we don’t

always need to look far (or spend big) for foods that support health and wellbeing. In many homes, ambra is still eaten the way it always has been – raw, pickled with chillies or juiced with asam boi and ice. Some blend it into smoothies with guava or pineapple. Others use it in salads for a sharp contrast to sweet fruits or leafy greens. The versatility of kedondong PHDQV LW ¿WV LQWR PRGHUQ KHDOWK URXWLQHV ZLWK PLQLPDO H̆ RUW If you’ve got kids or teens who don’t love fruits, kedondong juice (with minimal added sugar) can be a fun introduction WR PRUH QDWXUDO RSWLRQV ,WV EROG ÀDYRXU appeals to people who prefer tangy over sweet and once they’re hooked, they’re getting a bonus dose of nutrients in every glass. Of course, there are a few things to keep in mind. Its acidity may not be suitable for those with gastritis, ulcers or sensitive teeth. If you’re watching your sugar intake, go easy on the syrup or asam boi when ordering it as a drink. Like any fruit, it’s best enjoyed in its natural form or with just a dash of lime and salt, kampung -style. So the next time you’re at the pasar malam or a juice stall and you see that green, slightly wrinkled fruit sitting quietly in the corner, don’t pass it by. That’s not just a childhood memory or a quirky thirst quencher; it’s a little green powerhouse hiding in plain sight.

Ambra juice is a surprisingly effective soother for sore throats.

ON SUNDAY JUNE 8, 2025 theSunday Special VII

The passing of movie director extraordinaire David Lynch has led to a resurgence of his movies, such as Wild at Heart. Unfortunately, it is not available to stream anywhere on any platform. Roll it back again Over the past few years, cassette tapes KDYH EHHQ VORZO\ PDNLQJ D FRPHEDFN :KLOH LW¶V VWUDQJH WKH UHWXUQ RI FDVVHWWH WDSHV LV GH¿QLWHO\ ZHOFRPH DV WKH\ DUH FKHDS WR SURGXFH DQG VHOO &RPSDUHG WR YLQ\O ZKLFK FDQ FRVW XS WR 50 IRU D EUDQG QHZ DOEXP FDVVHWWHV R̆ HU PXVLF IDQV WKH RSSRUWXQLW\ WR NHHS D piece of work by their favourite artist as their own. 1RWKLQJ EHDWV WKH IHHOLQJ RI ÀLS ping through the cover art booklet and having the cassette displayed QHDWO\ RQ D VKHOI DPRQJ RWKHU PHPRUDELOLD 6DOHV RI FDVVHWWH tapes have steadily increased VLQFH ULVLQJ IURP WR RYHU LQ 7D\ORU 6ZLIW VROG FDVVHWWHV RI KHU µ7RUWXUHG 3RHWV 'HSDUWPHQW¶ DOEXP ZKLOH 'XD /LSD¶V µ7UDLQLQJ 6HDVRQ¶ FDVVHWWH VLQJOH D OLPLWHG VWRUH H[FOXVLYH UHOHDVH ZDV WKH EHVW VHOOLQJ FDVVHWWH VLQJOH RI Looking ahead to 2025, the resur JHQFH RI SK\VLFDO PHGLD VKRZV QR VLJQV RI slowing down. Industry analysts predict continued growth in vinyl and cassette VDOHV ZLWK YLQ\O H[SHFWHG WR VXUSDVV LWV SHDN LQ WKH V DV PRUH DUWLVWV UHOHDVH H[FOXVLYH HGLWLRQV DQG UHWDLOHUV LQYHVW LQ LQ VWRUH GLVSOD\V 6SHFLDO HGLWLRQ %OX UD\V DQG FROOHFWRU¶V ER[ VHWV DUH DOVR H[SHFWHG WR LQFUHDVH LQ SRSXODULW\ GULYHQ E\ IDQ GHPDQG IRU WDQJLEOH KLJK TXDOLW\ IRUPDWV WKDW DUH QRW VXEMHFW WR VWUHDPLQJ OLPLWDWLRQV A V \RXQJHU JHQHUDWLRQV HPEUDFH SK\VL FDO PHGLD DV D IRUP RI VHOI H[SUHVVLRQ DQG cultural curation, what was once seen DV REVROHWH LV EHFRPLQJ DVSLUDWLRQDO ,Q D ZRUOG VKDSHG E\ LPSHUPDQHQFH DQG DOJRULWKPV WKH SK\VLFDO IRUPDW LV UHFODLPLQJ LWV SODFH QRW MXVW DV D QRVWDOJLF DUWHIDFW EXW DV D IXWXUH IDFLQJ VWDWHPHQW of personal taste and digital resistance. In a world that is constantly evolving WRZDUGV GLJLWDO FRQYHQLHQFH WKH XQH[ SHFWHG UHYLYDO RI SK\VLFDO PHGLD VHUYHV DV D FRPIRUWLQJ UHPLQGHU RI WKH WDQJLEOH MR\V ZH KDYH OHIW EHKLQG :KHWKHU LW¶V WKH FUDFNOH RI YLQ\O WKH FKDUP RI D FDVVHWWH RU WKH VDWLVIDFWLRQ RI RZQLQJ D '9' ER[ VHW The passin David Lyn movies, s it is not a platform Roll it Over t KDYH E :KLOH WDSHV FKHD WR YL IRU D PXV pie ast pi an Q P t K DOEXP Z FDVVHWWH

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only available on physical IRUPDWV RU RQ D 9+6 WDSH possibly hidden LQ D VWRUHURRP DPRQJ RWKHU ORVW LWHPV IURP WKH past. Even if the PRYLH LV DYDLODEOH RQ WKHVH VWUHDPLQJ providers, you never know when it will be WDNHQ GRZQ 0RUH people are trying to H[SDQG WKHLU SK\VLFDO PHGLD FROOHFWLRQV LQ n P VW KH the DEOH PLQJ never will be 0RUH ing to K\VLFDO RQV LQ

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ON SUNDAY JUNE 8, 2025 theSunday Special VIII

You don’t scroll. You don’t reply. You don’t accidentally open a work email and see something stressful before your brain is fully awake.”

;QW FQPũV PGGF C PGY KFGPVKV[ VQ EJCPIG [QWT FC[ ť LWUV ƓXG SWKGV OKPWVGU before the world gets loud M OST people treat morn ings as either heroic or hopeless. There’s the Instagram approved version: 6am Soft rebellion in a loud world

A EX̆ HU EHWZHHQ VOHHS DQG VFUHHQ That buffer between sleep and screen, between the bed and the inbox, can be enough to shift the entire rhythm of a day. 1RW EHFDXVH RI ZKDW \RX GR LQ WKRVH ¿YH minutes, but because of what you don’t. You don’t scroll. You don’t reply. You don’t accidentally open a work email and see something stressful before your brain is fully awake. You don’t chase anything. You just allow yourself to be – before the world starts demanding who you should be. There’s a name for this in behavioural psychology: transition rituals. Small, intentional acts that signal to your brain that it’s time to shift gears. Athletes do it before competition. Performers do it before going onstage. And we need it too, a short mental warm-up to prevent mental whiplash. In today’s world, that shift is often skipped. We expect ourselves to transition from rapid eye movement sleep to a fully functioning adult in just 15 minutes. By the time most people leave the house (or log onto their laptops), they’ve already consumed breaking news, 27 opinions, three ads and a mild sense of panic. It’s not always burnout that gets us; it’s background static. That feeling of always being “on”, always plugged in, always a little too full in the brain. The result isn’t inspiration. It’s irritation. T KDW¶V ZK\ ¿YH PLQXWHV PDWWHU

BY SIMON VELLA

wake-up, 10km run, cold shower, grati tude journal, green smoothie and a routine that supposedly rewires your brain and unlocks success – all before the roti canai stall opens. And then there’s reality, which often involves three rounds of snoozing, FROG OHIWRYHU FR̆ HH DQG D KXUULHG VFUROO through WhatsApp messages while brush ing your teeth. But what if a better morning didn’t re quire extreme discipline or colour-coded planners? What if it didn’t need ambition or even structure? What if it just needed ¿YH PLQXWHV" No productivity hack. No apps. No performance. Just five uninterrupted minutes before doing anything else. No phone. No talking. No screen time. Just a slight pause – sitting by a window with a glass of water, stretching gently, sipping your drink in silence. Not with a checklist in hand, but with the intention to begin the day softly. Not racing into it. It sounds too simple to matter. But sometimes, that’s precisely the point.

Athletes do it before competition. We need it too, a short mental warm-up to prevent mental whiplash.

ON SUNDAY JUNE 8, 2025 theSunday Special IX

Mornings are sacred … if we let them be It’s not about waking earlier. It’s about waking quieter. In Malaysia, mornings come with their own rhythm — the faint call to prayers in the distance, the hiss of frying in the kitchen, motorbikes starting up in the lanes. It’s a time when the world hasn’t quite revved into full speed. There’s space. There’s light. And there’s a rare op portunity to be alone with your thoughts EHIRUH WUḊ F OLWHUDO DQG PHQWDO VWDUWV You don’t need to call it mindfulness. You don’t need to chant affirmations. You don’t need to brew oolong tea in a traditional Taiwanese porcelain set. You can just sit. Or stand by the sink with a warm mug. Or water the plants. Or walk barefoot to your gate and notice the sky. It’s not what you do – it’s the intention behind it. The point isn’t productivity. It’s pres ence. And that presence can make a VXUSULVLQJ GL̆ HUHQFH

Soft rebellion against the rush culture In a country like ours, where work hours stretch late and commutes can be long, mornings may be the only time we truly RZQ 6R FODLPLQJ HYHQ D VOLYHU RI LW ¿YH gentle minutes, is an act of grounding. A quiet rebellion against rush culture. You don’t need a better alarm clock. You don’t need a morning playlist curated for dopamine hits. You just need a slight pause. Because when the rest of the day starts pulling at you – the deadlines, the group chats, the surprises – you’ll have some thing solid underneath. A calmer nervous system. A clearer head. So here’s the reminder before you scroll, take a sip. Before you reply, breathe. Before you rush, rest. Five quiet minutes. It might not change your life. But it could change your morning. And some days, that’s all you need.

gives you a sturdier base. It’s easier to ride the day’s chaos when you didn’t start in it. Not every morning needs a win Now, author Robin Sharma and his 5AM Club PLJKW LQVLVW ¿YH PLQXWHV LVQ¶W enough. He’d likely argue that greatness requires early triumph – with HIIT work outs, journaling and vision boards done before the neighbour has boiled water for her Milo. Fair enough, his system has helped many. But let’s be honest: not everyone is designed to function before dawn. Not everyone wants their mornings to feel like a motivational seminar. That’s why five minutes matter. It’s doable. Flexible. Human. Not a new identity. Just a small act of self-respect. There’s a common myth that peace requires grand gestures – retreats, resolu tions or revolutions. But often, peace can be found in smaller places. A patch of light in your kitchen. The sound of birds. The ¿UVW VLS RI KRW FR̆ HH EHIRUH DQ\RQH HOVH LV awake. The absence of noise. If you miss a day, nothing breaks. This isn’t an all-or-nothing ritual. It’s a soft habit – forgiving, repeatable and easily picked up again. You don’t need to be perfect. You just need to begin again whenever you remember.

A calm start gives you a sturdier base. It’s easier to ride the day’s chaos when you didn’t start in it.

A gentle landing: Ending the day on your terms

IF five quiet minutes in the morning can anchor our start, then five quiet minutes at night can help us feel soothed when we land. In a world that idolises early mornings and productive dawns, the quieter side of the day often slips away unnoticed. We speak of seizing the day, winning the morning, owning the week, but rarely about surrendering the night with the same care. Yet how we close a day matters. Per haps even more than how we begin it. The hours before sleep are a bridge: from noise to silence, from action to reflec tion, from doing to simply being. A jagged ending, doom-scrolling under blue light, working late into exhaustion, collapsing into bed with a mind still buzzing – doesn’t just rob us of rest. It follows us into the next day like a shadow we can’t quite shake off.

The art of unwinding Unwinding isn’t a luxury reserved for beach holidays or spa days. It’s a daily human need, as natural as eating or breathing. Just like a good meal doesn’t have to be grand, a good evening doesn’t need perfection. A soft landing can be as simple as one small, mindful act. Standing barefoot on cool tiles while brush ing your teeth. Listening to the quiet hum of your house after the day’s chaos. Watching the ceiling fan turn slowly while your body exhales the last tightness from your shoulders. These are not milestones. They are markers. They tell the nervous system, it’s safe to let go now. Rituals, not routines There’s a difference between routines and rituals. Routines chase efficiency. Rituals invite meaning.

You don’t need an elaborate checklist before bed – no 12-step skin care regimen, no productivity tracker counting your “wins”. What you need is something that marks the end of striving. A symbolic act that says: “This day is complete. I am complete, even with its im perfections.” It could be dimming the lights earlier. Putting away your devices an hour before sleep. Sitting quietly with a book that doesn’t demand anything from you. Or simply telling yourself, out loud or silently: enough for today. The silence before tomorrow In Malaysia, the later hours carry a special texture. The air cools slightly, the streets hush, the neighbourhood cats reclaim their kingdoms. It’s a kind of natural cue if we care to notice – an invitation to slow our breathing to match the night’s softer pulse.

Yet, many of us barrel through these signals. We check one more email. Watch one more episode. Scroll one more feed. The day blurs into night without ceremony, without honour. But there is another way. We can allow ourselves to step into the night, even when we’re tired, unfinished, messy maybe, but human. We can build a small island of stillness that no meeting, no news cycle, no algorithm can touch. A few minutes is enough. No fanfare needed. In the end, the goal isn’t to end the day “better”. It’s simply to end the day whole. When you give yourself a gentler land ing at night, you give yourself a truer takeoff the next morning – no matter what the day may bring.

ON SUNDAY JUNE 8, 2025 X theSunday Special

W HEN we imagine what happiness looks like, we tend to think of it in big terms. A promotion. A house. A wedding. A trip to Iceland or Japan. Something you can SRVW DERXW 6RPHWKLQJ ZLWK D FHUWL¿FDWH a price tag or a caption that gets likes. But most of life isn’t made up of grand milestones. Most of it is just … ordinary. Waking up. Running errands. Answering texts. Cleaning up after dinner. Sitting in WUḊ F :DLWLQJ LQ OLQH ,I MR\ RQO\ OLYHV LQ WKH SHDNV WKDW OHDYHV XV HPSW\ WKH UHVW of the way. The secret, as many psychologists, PRQNV DQG WLUHG Ṙ FH ZRUNHUV ZLOO WHOO you, is this: happiness doesn’t only come IURP PDMRU HYHQWV ,W¶V VWLWFKHG LQWR WKH tiny, unglamorous, barely noticeable PRPHQWV ZH RIWHQ RYHUORRN 7KDW ¿UVW VLS RI FR̆ HH RQ D TXLHW PRUQLQJ )LQGLQJ parking on the first try in Mid Valley Megamall (yes!). A message from a friend at just the right time. Someone is letting you cut in at a toll booth. The breeze on an early morning walk. A hot bowl of curry noodles after a long day. These don’t make headlines. But stacked together, WKH\ TXLHWO\ FDUU\ XV WKURXJK Psychologists refer to this as micro pleasures – the idea that small, repeatable GRVHV RI SRVLWLYH HPRWLRQ FDQ EH MXVW as impactful (if not more so) than the occasional rush of a big win. In a world that’s often stressful and unpredictable, these tiny joys become emotional shock absorbers. We don’t always register them as joy, because they don’t hit us ZLWK IDQIDUH %XW RYHU WLPH WKH\ PDWWHU 3URIHVVRU %DUEDUD )UHGULFNVRQ IURP WKH 8QLYHUVLW\ RI 1RUWK &DUROLQD FDOOV WKHP ³SRVLWLYLW\ WRS XSV´ ± VPDOO HPRWLRQDO ERRVWV WKDW KHOS EXLOG UHVLOLHQFH FUHDWLYLW\ And in Malaysia, where daily life can feel like a high-pressure relay – from dead OLQHV WR ZHGGLQJ LQYLWHV IURP WROO URDGV to WhatsApp group demands – small joys are more than indulgence. They’re VXUYLYDO T KLQN DERXW KRZ PDQ\ RI WKHVH KDYH TXLHWO\ VDYHG \RXU GD\ WKH VRXQG RI WKXQ der before a much-needed rainstorm. A stranger’s smile at the mamak restaurant ZKHQ \RX¶UH IHHOLQJ R̆ $ ZHOO WLPHG VRQJ RQ WKH UDGLR GXULQJ D MDP RQ WKH )HGHUDO Highway. A cat randomly chooses your ODS GXULQJ D VWUHVVIXO HYHQLQJ $ NLQG *UDE GULYHU ZKR GRHVQ¶W IRUFH FRQYHUVD tion – just lets the silence be. and long-term wellbeing. Let the little things land

The best parts of life aren’t big, they’re beautifully small A good breeze, a hot noodle bowl and a well-timed green light might be doing more for your happiness than you think BY DR SRITHARAN VELLASAMY

We grit our teeth. We get through it. :H NHHS JRLQJ HYHQ ZKHQ ZH¶UH UXQQLQJ on empty. Yes, resilience matters. But strength without softness can turn rigid. 6RPHWLPHV WKH EUDYHVW WKLQJ \RX FDQ GR is to let yourself feel delight in something VPDOO RU VLOO\ RU ÀHHWLQJ 6RPHWKLQJ WKDW reminds you that joy isn’t a reward for VXUYLYLQJ ,W¶V SDUW RI WKH UHDVRQ WR VWD\ Maybe it’s the smell of pandan. A FKLOGKRRG MLQJOH 7KH ZD\ D WRGGOHU ZDYHV at you in public. A clean bedsheet. A long green light when you’re late. Maybe it’s the peace that comes with washing \RXU FXS DW WKH HQG RI WKH GD\ ± WKH ¿QDO punctuation mark before rest. 1 one of these will earn you a trophy. You can’t list them in a CV. But string enough of them together and you start to IHHO KHOG 1RW LQ D JUDQG ,QVWDJUDPPDEOH ZD\ %XW LQ WKH TXLHW OLYHG LQ ZD\ WKDW makes ordinary days feel like enough. In a world where we’re told to want more – more success, more experiences, PRUH SURRI WKDW ZH¶UH ³GRLQJ ZHOO´ ± VPDOO joy reminds us that presence is enough. 7KDW LV QRZ HQRXJK 7KDW OLIH HYHQ ZLWK RXW ¿OWHUV RU DSSODXVH FDQ VWLOO EH ZKROH S R WKH QH[W WLPH \RX IHHO R̆ FHQWUH GRQ¶W FKDVH D PLUDFOH /RRN FORVHU )HHO your feet on the ground. Taste your tea. 7H[W \RXU IDYRXULWH SHUVRQ MXVW WR VD\ ³KHOOR´ 6PDOO MR\ ZRQ¶W ¿[ HYHU\WKLQJ But it might just be the thing that gets you through. D ľϰ€ľÿŊü¾ľ¾ěϰ ãēē¾ł¾ęũϰÿłϰŊüãϰ &`ϰĢöϰ ¡Ģľßē¾Øłϰ9ēĢؾēμϰ¾ϰľã÷ÿĢě¾ēϰęãßÿ¾ϰÙĢęĻ¾ěũϰ ؾłãßϰÿěϰPŏ¾ē¾ϰRŏęĻŏľ ¾ěßϰŊüãϰ¾ŏŊüĢľϰĢöϰŊüãϰ ŏĻÙĢęÿě÷ϰØĢĢĐϰ Drag You to the Mountain λ

It’s about being gently aware. Of the tiny things going right. Of the neutral moments that didn’t become disasters. Of the slow mornings, the working air conditioning, the text that says “home VDIH´ You don’t need to become a gratitude JXUX RU MRXUQDO REVHVVLYHO\ -XVW VWDUW paying attention. One tip psychologists UHFRPPHQG LV VDYRXULQJ ± WKH SUDFWLFH of stretching out a moment of joy for just D IHZ VHFRQGV ORQJHU +ROGLQJ WKDW ¿UVW sip of kopi in your mouth a bit longer. Taking in the sound of rain before rushing to close the windows. Looking up at the sky instead of down at your phone while walking to the car. A QRWKHU WULFN LV ³QDPH LW WR IHHO LW´ When you spot something good, say LW ± HYHQ VLOHQWO\ ³7KLV IHHOV QLFH ´ ³7KDW ZDV NLQG ´ ³:KDW D SHUIHFW EUHH]H ´ $F knowledging the moment adds weight to it. It sticks. Here’s something else that might surprise you: sharing joy amplifies it. 1RW QHFHVVDULO\ LQ D VRFLDO PHGLD SRVW but in the simple act of telling someone, ³

Strength matters. But strength without softness can harden us.”

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