R-ROMDEE #167 (English Version) by Mae Fah Luang University

Hello to all our readers,

Welcome back to "R-ROOMDEE" – October 2025 edition.

It’s that time of year again – Midterm exams are just around the corner! Many of you are probably deep into your study sessions already While it’s great to focus on your studies, don’t forget that taking care of your physical and mental well-being is just as important

To help ease the stress and keep your spirits high, our team at the Counseling and Guidance Office has gathered some helpful tips for exam preparation, along with simple relaxation techniques that you can easily apply in your daily routine

Take a moment to pause, unwind, and recharge – then get back to studying with a fresh mind.

We hope that this edition of "R-ROOMDEE" will be a comforting companion and a source of encouragement during this busy time.

Produced by: R-Romdee Media Team Office of Counseling and Student Assistance, Mae Fah Luang University Advisor: Associate Professor Dr. Nattakarn Rungreung

5 Self-Care Tips to Help You Feel Like Yourself Again

It’s probably been a while now that many of us have been going through a time when our hearts feel fragile tired, drained, and directionless. But even so, life still needs us to grow, to move forward. And in order to truly move forward, we need to come back to ourselves to care for ourselves, to love ourselves, and to heal our hearts before they sink deeper into the darkness

These small steps might seem simple, but they can gently bring your heart back to life, and give you the strength to keep going “Don’t forget to come back and care for your own heart.”

1. Hug someone you love

When we hug someone we love, our brain releases happy hormones A simple hug can reduce stress and fill us with warmth and happiness

2. Hug yourself

It might sound small, but it matters Hugging yourself is easy and can be done anytime, anywhere. It helps reduce anxiety, fear, and nervousness. It’s an act of self-love.

3. Talk to someone who loves you

Sharing your thoughts and feelings with someone who truly cares about you can be incredibly healing. It reminds you that you ' re not alone. Sometimes, talking things out helps you see the root of your problems more clearly.

4. Let go of unnecessary things in your life

This includes cutting off toxic people. Walking away from those who bring you pain, discomfort, or anxiety creates space for more positive energy and people who truly support your well-being

5. Take a break from social media

Try a one-day social detox It can reduce stress and anxiety caused by negative or overwhelming information Most importantly, it helps you reconnect with your own self-worth

Sending love and strength to you all

Understanding Hidden Depression

8 Simple Ways to Check In & Cope by Yourself

Source : www springnews co th

Source : Department of Mental Health, Ministry of Public Health

Department of Mental Health recommends 8 self-help ways to cope with depressionIf you realize you ’ re depressed, seek treatment or call the Mental Health Hotline at 1323

What is Depression?

Depression is a disorder caused by abnormalities in the brain that affect thoughts, emotions, feelings, behavior, and overall health.

Common symptoms include:

Persistent sadness, boredom, irritability, or anger

Loss of interest in activities, feelings of hopelessness

Insomnia, loss of appetite, poor concentration

Fatigue, low self-confidence, poor decision-making

When these symptoms become severe, last for weeks, and disrupt daily life, depression may be present

Some people may even experience suicidal thoughts

Department of Mental Health, Ministry of Public Health – 8 Self-Help Tips for Coping with Hidden Depression:

1 Allow yourself to cry – Holding back tears can make sadness worse

2 Don’t force a smile – It’s okay to look serious or stressed sometimes

3 It’s okay to make mistakes – Ease up on perfectionism

4 Acknowledge your depression – Accepting it is the first step to healing

5 Tell someone you trust – Share what you ’ re going through, express your feelings, or ask for help

6 Write in a diary – Especially when you ’ re not ready to open up to others

7 Don’t create a perfect image of yourself – Everyone has flaws; no one is perfect

8 Don’t let depression linger – Prolonged depression increases the risk of self-harm Seek help promptly

Mental Health Hotline (Thailand): 1323 available 24/7.

“Depression is treatable You’re not alone ”

credit: Department of Mental Health, Ministry of Public Health

"Ways to Boost Your Inner Strength"

Good mental strength and self-motivation can be created from within. A person with strong inner strength tends to be patient, able to control emotions, have a sense of humor, set life goals, not give up when facing obstacles, and manage stress and life’s challenges appropriately

There are many ways to build your own inner strength.

For example: Look for the Good and Acknowledge Your Strengths

Recognizing your strengths and positive traits means seeing yourself as you truly are.

Everyone has good qualities within them, but we often overlook our own strengths and focus only on our weaknesses. This can lead to discouragement and reinforce the false belief that we ’ re not good enough, not smart enough, or always worse than others.

Such negative thinking erodes self-confidence and becomes an obstacle to seeing your own worth

Source: Dr Apantree Sakakorn, Clinical Psychologist, Manarom Hospital

Consider the following positive qualities and choose the statements that best describe you.

How to do:

1 Select at least 3 qualities that best match yourself

2 Mark an “X” in the circle (O) next to each chosen quality

3 Write on a piece of paper or tell yourself:

4 “I am a person with strengths and good qualities I am ”

5 “I know and accept my own positive traits ”

Practice Cultivating Gratitude

The key to happiness is recognizing value and feeling grateful

Looking for opportunities to feel gratitude helps develop a habit of building inner strength. Gratitude doesn’t mean ignoring hardships or injustice, but rather recognizing the good things that come into your life. When feeling discouraged, hopeless, or exhausted, try to think about what holds emotional value and warmth for you This could be people, religion, places, or good memories

For example, think about how you feel when you ’ re with someone who cares for you, talking with a trusted friend or counselor, or a place where you feel safe and comfortable

Who or what are you grateful for?

How to practice:

1 Every night before bed, write down 3 things you are grateful for

2.Review your gratitude notes whenever you need a boost of strength.

Quiz: Discover the Real You

Says

Source: Kaew, Dek-D

Let’s see your results!

The Genuine Leader

You have a personality full of energy and always ready to move forward You are mature beyond your years, responsible, sincere, and committed to your promises You would never betray a friend just to save yourself. The thing you hate most is being betrayed.

The Fighter Who Charges at Problems

Your goals are important, and you must achieve them! This is your personality. Once you decide to take action, you charge forward relentlessly, never letting go, and stay determined until you succeed. No matter how tough the obstacles, you never back down.

The Moody Artist

You were born with a gift for creativity and always have innovative ideas You are naturally talented, but sometimes you stumble because you act on your emotions and tend to change your mind easily.

The Solitary Lover

A simple life is exactly what someone like you seeks. You love peace and dislike chaos—truly a solitary soul. Doing things alone brings you the greatest comfort. If a conflict arises, you wouldn’t choose a side; instead, you’d rather escape to the forest or even live alone on an island

The Curious Detective

By nature, you are a curious person who loves to explore and discover. Whenever something feels off, you relentlessly search for the truth. Nothing can stop you. Because of this, your mind is always full of diverse thoughts—you really are quite the deep thinker!

Moon

How You React When Betrayed by Someone You Trust?

What would you do if you found a big spider in your house?

Find something to hit it with Chase the spider far away Leave it alone, it doesn’t bother me Catch it in a box and release it later

source: Dek-D com

Let’s see the prediction!

Hit, hit, hit can’t live together!

If you truly love someone, you love them completely and give your whole heart. When someone you trust betrays you, you’ll be deeply hurt and even more than that, you’ll be extremely angry Even if they apologize, you won’t forgive easily, because once trust is gone, it’s not easy to get back

Chase them away — shoo!

Even if you ’ re stabbed in the back to the heart, you’ll try to see that the betrayer must have had some reason You’re angry and sad, but after a short while you can probably forgive. Holding on to anger only causes suffering. This kind of thing won’t happen again you learn from the pain Forgiving doesn’t mean giving in Whatever — leave it alone, it’s fine. When betrayed, you won’t do anything to the betrayer You’ll cut ties: no contact, no closeness, no conversations, no meetings, and you won’t listen to their explanations. Betrayal is the worst, and if someone does that to you, you won’t waste time keeping them in your life.

Catch it in a box and release it far away.

If you ’ re betrayed, you won’t suffer alone — you’ll make others aware so they can share your anger. It’s not about exposing them for the sake of it, but about warning others because you don’t want anyone else to go through the same bad experience. You’re not overwhelmingly vengeful, but if you have a chance to get even, you might take it