Emotional health

Here is a helpful video on mental health entitled “Emotional First Aid” by Guy Winch


Simple good pleasures for good mental heath.

Some time ago, I had written about the rules of pleasure. Today I shall focus on simple good pleasures in life which nourishes and fulfills the mind (mental), body and soul.

Why simple pleasures? Because good healthy pleasures do not need to be complicated by massive planning or expensive trips. Just keep it simple and spontaneous.

During the recent Chinese New Year, I introduced a good-old card games which I played during my childhood days called gin rummy ( a two-player card game created in 1909). My kids learned and love it instantly and we had a great time!

I shall categorized simple pleasures into :

  • Physical
  • Psychological
  • Social / Educational
  • Spiritual

Let’s begin with physical simple pleasures.


  1. Eating well
  2. Good sleep
  3. Exercise


Eating simple non expensive food is a good start.cendol



In Malaysia, on a warm sunny day, we can enjoy a bowl of yummy ice “cendol( cendol is an iced sweet dessert that contains droplets of worm-like green rice flour jelly, coconut milk and palm sugar syrup). A month ago, I discovered a mamak shop which makes really crispy “roti canai”( Indian-style flatbread ) and “thosai” ( Indian pancake ).




mee mamak



One of my favourite is a nice plate of “mee mamak” with a good book.

The list can go on and on since Malaysia is a food haven and you can easily source more simple nice food from food bloggers.





A good sleep is certainly a simple daily pleasures.  Since many come to see me for insomnia which could occur for days, weeks, months or even years, I must say that good sleep is very precious. A good, uninterrupted sleep is absolute enjoyable and help us to feel refreshed for our mission and adventures for the next day.




Last but not least is exercise, be it alone, with an exercise partner or competitive games such as tennis,badminton, golf etc. My favourite simple pleasures is to go for short hiking trips with my family. I would search for hiking spots. My recent hiking spot was “Gunung Jasar” ( Jasar Mountain) in Cameron Highlands. The view and weather was absolutely awesome.




Physical good simple pleasures nourishes and recharges our body so that our body can move as fast as a fully charged Tesla engine!


In my next article, I will share about  simple psychological/mental pleasures which nourishes the mind and the emotions.


Dr. Vincent


Exercise prevents depression and cancer

Today, I am going to write about exercise.

At least 2 recent studies has proven that exercise can prevent cancer and depression.

More importantly, the research has found that routine exercise does not necessarily need to be strenuous or high intensity.  Simple exercise such as taking a walk for only an hour a week  can reduce the risk of depression. This means that even 10 minutes daily walk for a week is great for mental health.

So,  everyone can exercise for a healthier mind and body.

Dr. Matthew Hotopf, PhD, director of the South London and Maudsley NHS Foundation Trust National Institute of Health Research Biomedical Research Center at Kings College London,  United Kingdom, said that “regular, small amounts of enjoyable exercise helps to prevent depression. We don’t have to run a marathon,”

“Exercise is good medicine for depression, even when the ‘pill’ is small,” said Dr Hallgren, PhD, a researcher at the Karolinska Institute in Stockholm, Sweden.



How about the benefits of walking to prevent cancer?

Walking is the most common type of physical activity performed by Americans and has been linked to lower risk for heart disease, diabetes, and breast and colon cancers.

“A lot of people find it daunting to start an exercise regimen. They think they have to start jogging or doing something intense,” said Dr. Patel, PhD, a researcher at the American Cancer Society. “There is a tremendous health benefit to simply going out for a walk.”

“Clearly, the more you walk the better. But doing any walking is better than doing none. Being completely inactive is the worst,” said Dr Patel who reviewed data on more than 62,000 men and 77,000 women enrolled in the Cancer Prevention Study in USA.


So folks,  the data on simple exercise such as walking is absolutely overwhelming and hence it is not only life saving but great for emotional well being.

Just keep it simple and go slow and steady. So, what are we waiting for? NOW IS THE TIME!


Reference : Medscape Medical News


Dr Vincent

Stories of Resilience

Here are 2 great commentaries by Dr. James Dobson on stories of RESILIENCE.



People who suffer from mental illness deserves our understanding and acceptance-Part 2

Here is another helpful video.



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