Category Archives: Mental Health

Understanding, maintaining, and improving psychological and emotional well-being.

#26 Il peso di gennaio: timori, speranze e resilienza

Sono alla fine dell’ultimo lunedì di gennaio e mi sento stanco, non per la giornata lavorativa appena conclusa, ma per la quantità di eventi che si sono susseguiti in queste poche settimane del nuovo anno. Eventi che vanno da quelli che riempiono il cuore di speranza, come la liberazione di Cecilia Sala dalla prigione in Iran, a quelli che lasciano sospesi tra sollievo e diffidenza, come il cessate il fuoco a Gaza, fino a quelli che fanno venire i brividi, come il braccio teso di Elon Musk a ringraziare la folla per la fiducia riposta in loro, MAGA boys.

A più riprese mi sono detto: “Certe notizie sono veramente delle supercazzole,” oppure, ispirate ad una scena del film Idiocracy, in cui la società è talmente decadente che persino il senso comune più basico sembra perdere ogni significato.

A febbraio ci attendono le elezioni qui in Germania; a maggio, quelle in Romania. Rabbrividisco pensando alla piega ancora più Orwelliana che potrebbe delinearsi di fronte a noi.

In questi momenti, vengo assorbito da una spirale di pensieri e riflessioni nel tentativo di decifrare l’indecifrabile destino dell’umanità. Cerco di ritrovare quei concetti che ormai sembrano dissolversi in particelle sempre più minuscole e inafferrabili: pace, democrazia, tolleranza. Eppure, è in questi momenti che mi dico: ci siamo già passati e ce l’abbiamo fatta. L’umanità ha vissuto orrori indescrivibili. Impareremo dai nostri errori ed evolveremo.

Mi soffermo sulla semplice constatazione della nostra capacità, come esseri umani, di commettere errori che vanno al di là di ogni concezione. Eppure, riusciamo a imparare da essi, anche quando il nostro destino sembra irreversibilmente compromesso da azioni che non hanno nulla di umano.

E allora, prendo un lungo sospiro. Non è un sospiro di sollievo, perché il sollievo oggi è difficile trovarlo. È semplicemente un sospiro che, tuttavia, mi permette di riconnettermi con il mio corpo e tornare a percepire ciò che mi sta intorno, un po’ più presente.

Mi sforzo poi di pensare alla cosa più bella che mi sia capitata oggi, questa settimana e questo mese, e tre immagini mi vengono in mente: il volto della donna che amo, le piante di cui mi prendo cura e il mio corpo che ancora funziona.

#25 Coerenza interiore e cambiamenti personali tra verità e onestà

Onestà: La qualità interiore di chi si comporta con lealtà, rettitudine e sincerità, in base a principi morali ritenuti universalmente validi.

Verità: Carattere di ciò che è vero, conformità o coerenza a principi dati o a una realtà obiettiva.

Vocabolario Treccani

Queste definizioni, prese dal vocabolario e lette al volo nel contesto in cui viviamo oggi, mi fanno pensare a una vecchia cornice impolverata appesa al muro di una casa abbandonata chissà dove. Devo dire che molte altre parole che incarnano ideali morali hanno su di me lo stesso effetto malinconico, se considerate in relazione alla realtà che ci circonda. Eppure, continuo a cercarle dentro di me, a perdermi in un mondo che oscilla tra il complesso e il superficiale, spesso confondendomi.

L’onestà, come valore, l’ho sempre distinta dalla verità come concetto, almeno inconsciamente – o almeno credo. Tuttavia, quando mi trovo coinvolto in dinamiche complesse, sia sentimentali che professionali, a volte utilizzo questi due termini in modo intercambiabile, confondendo i loro significati. Ma questa confusione, tutto sommato, la considero positiva perché mi spinge a riflettere più attentamente su entrambi. Non mi interessa tanto esplorare il loro significato o l’etimologia – non avrei le competenze necessarie, non essendo né linguista, né antropologo, né ricercatore. Piuttosto, mi interrogo su ciò che rappresentano per me.

Istintivamente direi che verità e onestà hanno per me un valore quasi assoluto, guidandomi in ogni decisione, azione o interazione quotidiana. Ma affermarlo sarebbe una bugia. Essere onesto, dire la verità e comportarmi in modo autentico è un’impresa che spesso mi sovrasta. Per me, infatti, l’onestà non si limita a dire la verità a qualcuno, ma implica agire in linea con i miei valori, come suggerisce la definizione riportata all’inizio di questo articolo. Se riesco ad agire in linea con i miei principi morali, allora la questione superficiale del “dire la verità” nemmeno si pone, perché ogni azione sarebbe allineata con il mio autentico io, con l’immagine che ho di me stesso.

Ed è qui che mi trovo in un’impasse: l’immagine che ho di me potrebbe non corrispondere alla verità. Eppure, quella stessa immagine, nel tempo, potrebbe guidarmi verso la verità. Ma anche se, in un dato momento, essa fosse effettivamente in linea con il mio autentico io e con i principi morali che ho scelto come base della mia identità, questo stato non sarebbe altro che temporaneo. Io mi percepisco in continua evoluzione, in costante cambiamento, accompagnando un mondo che viaggia a una velocità incredibile – o forse sono io quello lento… chi lo sa. Che il mondo sia veloce o io lento, alla fine non importa.

Io non credo – nel senso di credere devotamente o indiscutibilmente a qualcosa. Questo mio continuo evolvermi ha consolidato un approccio critico e curioso, che mette in discussione tutto.

La morte, ad esempio, non mi spaventa. Invecchiare non mi infastidisce. Perdere i capelli non mi rende paranoico. La solitudine, cambiare amicizie, ricominciare in una nuova città, traslocare in un altro paese, lasciare tutto per un nuovo inizio: sono cose che ho fatto ripetutamente nella mia vita, a volte per circostanze esterne, altre per decisioni personali.

Nonostante questi cambiamenti continui, i miei principi morali guida sono rimasti più o meno gli stessi. A volte mi hanno guidato con maggiore forza, altre con meno. Ed è strano: mentre scrivo, mi viene in mente un altro concetto, quello di fede. Solo nominarlo sembra contraddire tutto ciò che ho detto prima sul fatto che io non credo.

Ma benché le mie riflessioni su questo e mi molti altri temi mi portino spesso contraddizioni o riflessioni inconcludenti, trovo conforto nella complessità e nell’evoluzione costante del mio rapporto con la verità e l’onestà.

#24 Making space for the silence within

There are moments when my mind shuts down—when no matter how much effort I put into deciding what to do next, my brain simply refuses to respond or act. It doesn’t matter if it’s about preparing the next meal or planning the next big step in my life. My body won’t move. It feels like a meteorological phenomenon inside my soul—a heavy, warm wind pressing down. Sometimes it lasts a few hours; sometimes, it lingers for a couple of days.

I used to resist these moments, seeking shelter in unhealthy ways by blaming myself and feeling resentful. I would desperately try to fill the emptiness with random, unplanned actions that lacked intention or purpose. After all, isn’t that what we’re taught by the outside world? “Brush it off.” “Just do something.”
Often, this overwhelming wind would push me into a deep hole, where solitude and loneliness threatened to consume me.

This weekend, the strong, warm wind came again. However, for some months now, I’ve stopped resisting it. I let it shake me. I let it push me into the hole. And in that quiet, I found myself. I sat in silence, under an imaginary tree, and hugged myself. I whispered, “Don’t worry. No rush. It’s all good. This will pass.” And it did.

I decided to keep caring for myself in my own way—not in the way the world expects me to. My thoughts were scattered, and there was some anxiety, but I allowed it to exist.

I went for a walk. Luckily, the sun was shining—a rare sight in Berlin’s winter skies. Then I went to the sauna, reconnecting with my body and soul. When I returned home, the wind within me had softened into a gentle, pleasant breeze.

#19 The humbling path of starting over

When I started my new job last November, I thought I would have learned everything there was to know about the role very quickly, that I would have been speaking the smoothest German in no time, and that after a few weeks, I would be having promotion talks with my manager for my outstanding performance.
I came from a very challenging position as a Senior Content Designer, handling the end-to-end content of multiple products in different languages for a tax-filing app. Whatever lay ahead of me, will not be more challenging than that. I thought.
– Besides. – I said to myself. – It’s just a customer support role. How difficult can it be? Plus. – I concluded. – I am a senior professional with years of experience helping people understand complex topics easily.”

I can’t believe the size of the bait I took from my own ego. My arrogance, ignorance, and stubbornness were totally detrimental to me. On the outside, though, I was handling myself very well—I wore, once more, the shoes of a devoted student who’s fully dedicated to learning as much as possible and who’s very appreciative of the opportunity given, especially in these times when having a job feels more like a privilege than a human right. On the inside, feelings of dissatisfaction and frustration corroded me, as I secretly perceived this new beginning as a step back in my career—a feeling that got in the way of the smoother and more pleasant start I was so much looking for.

But paradoxically, what saved me from complete self-sabotage was exactly the intensity of the challenge I was facing, which stimulated my curiosity and willingness to overcome the obstacles and difficulties I encountered.

The first massive challenge I experienced was communicating with colleagues exclusively in German. The funny thing is that a German-speaking job was something I had been looking for since I moved to Germany, but achieving that isn’t simple. You need a good level of German to start from, and despite the hundreds of hours I had invested in courses, tandems, reading books, and watching movies in German, having a normally paced conversation at work is tough. You can’t really stop and ask people to repeat a sentence constantly.

The second challenge was learning new concepts related to computer networking, electronics, and many other technical topics fundamental to understanding the products and customers.

Finally, the third biggest and maybe most complex challenge is understanding the myriad of problems that customers face and learning how to guide them toward the best, most simple, and satisfying solution possible—all while avoiding taking anything personally and being a company cheerleader.

So how did I keep afloat during these first two months in this radical and challenging career change? How did I maintain my sanity while facing such a steep learning curve? Once more, acceptance and surrender really helped me. Understanding that I couldn’t have everything under control as I did after years of experience in other roles, and that I would struggle to communicate with my colleagues and clients in German, was truly like lifting a huge weight off my shoulders. I know that my German will suck for months until it doesn’t anymore; I know I won’t be in my comfort zone in terms of skills and knowledge until I will again; and I know I will struggle to solve most customer problems until I have mastered the most important of them.

Growth is less about perfection and more about perseverance. It’s more about embracing limitations and focusing on incremental improvements than setting flashy goals and unrealistic expectations. When we restart with a series of overwhelming challenges ahead of us, it’s really okay to feel uncomfortable, to struggle, and to sound silly while speaking a very complex foreign language—that’s learning right there, that’s growth right there! Nothing could be better than that.

Things take time, especially when there are big changes involved that we are not used to handling. But things are difficult until they aren’t anymore.

I’m really looking forward to seeing where I’ll be one year from now. At the same time, I want to exorcise from my future any freaking layoff shadow—even though now I know that I can overcome that too.

#11 Avoiding resentment and reactivity

(Average Reading Time: 7 minutes)

Some people believe that, in a work environment, you must assert yourself by setting firm boundaries with strength and determination, never allowing anyone to undermine your position. I fully agree with setting clear boundaries, but the approach matters. If “strength” translates to being aggressive, defensive, or perpetually on guard, assuming the worst in others, then I disagree.

In the long run, this approach breeds paranoia, making it challenging for others to work with and relate to us. I’ve been on both sides of this dynamic at different stages in my life. What I’ve found insightful is that a company’s culture is rarely about the idealized values outlined by executives. Rather, it’s defined by the values each employee embodies and the way they adapt to the existing culture within their teams.

The companies and teams I found the easiest to integrate with—and where I felt I could thrive—were those where emotional maturity prevailed or where there was, at least, a collective inclination toward it. By “emotional maturity,” I mean an environment without inflated egos, where no one overly identifies with their role in a way that makes them unduly reactive or critical. For instance, when team members see feedback as a mutual growth tool rather than a personal critique, it fosters a supportive environment rather than a hostile one.

Of course, no workplace is perfect. There will be times when we take things personally, and tense moments are inevitable. We are human, after all. Expecting total detachment or a complete absence of reactivity over months and years of collaboration is unrealistic. The key is learning to manage these tensions constructively.

On this front, I’ve found tremendous support in the Nonviolent Communication (NVC) principles developed by Marshall Rosenberg. NVC emphasizes empathetic listening, focusing on both our own and others’ needs, and communicating in a way that strengthens relationships rather than damages them. I recommend reading Rosenberg’s book or even attending NVC workshops; these principles can genuinely transform our interactions.

Ultimately, it’s essential to avoid harboring resentment—whether toward ourselves or others—and to remember that we’re part of a continuous growth process. Every challenge is an opportunity to learn, depending on our perspective. Rather than labeling experiences as “good” or “bad,” it’s more productive to view them as parts of life’s broader journey.

What truly matters is our ability to work harmoniously with the communities we’re part of, remaining aware of our values, staying true to ourselves, and upholding our principles without losing our sense of self. By focusing on collaboration and maturity, we contribute positively to both our personal growth and the work environment around us.

#8 Care less, work smarter

(Average Reading Time: 7 minutes)

There are some simple lessons in life that we should never forget, as they have a significant impact on our mental and physical well-being. Things like going for a walk every day, spending time with friends, avoiding ultra-processed foods, cutting back on alcohol and smoking, not taking what people say too seriously, having a hobby, setting personal goals, and limiting social media use are all crucial. These practices form the building blocks that shape our values and behavioural patterns, helping us grow in a healthy and sustainable way.

That being said, there is one major lesson I find myself coming back to over and over again: caring less about my job. I have to constantly remind myself of this, as it’s easy to get caught up in the demands and pressures of work. But what do I mean by “caring less”? Or rather, what don’t I mean?

I don’t mean being unprofessional, neglecting our responsibilities, ignoring our colleagues, or disregarding the values of the companies we work for. We all know what we’re signing up for when we accept a job, and that involves meeting certain expectations. What I do mean is not letting work dominate our lives, not thinking that our self-worth is tied to promotions, or believing that our achievements define who we are. It’s about recognizing that being a top performer, having a perfectionist approach, or always striving for the next goal doesn’t necessarily lead to a fulfilling life. We must realise that accuracy and timeliness should not come at the expense of a sustainable and supportive work environment.

At the end of the day, we all need a warm meal, shelter, and clothes—that’s why we work. But what truly matters is cultivating a sense of community and connection, which is far more valuable than chasing status or praise.

Here’s what I’ve learned about working smarter by caring less

Blend in with the team, but don’t lose your values. This doesn’t mean conforming to every workplace norm or abandoning your principles; it means finding a balance between fitting in and staying true to who you are.

Optimise your efforts. Do your job well, but make it effortlessly. Working smart means completing tasks effectively without overexerting yourself. Strive for consistency and efficiency instead of always aiming to over-deliver. Remember, sometimes “good enough” is just fine!

Make friends at work, not enemies. You’ll spend a significant portion of your life with your colleagues, so keeping relationships pleasant is essential. Minimise stress by avoiding conflicts, steering clear of unnecessary arguments, and fostering a smooth, cooperative work environment. Focus on getting tasks done well and quickly without feeling the need to prove anything to anyone.

Detach your identity from your job title. Your worth isn’t defined by your position or company achievements. What you do for a living is not who you are as a person. It’s crucial to maintain a healthy boundary between your professional life and your sense of self.

Prioritise your time and energy. Ask yourself, “Is this worth the stress?” If the answer is no, don’t overextend yourself for something that won’t matter in the grand scheme of things.

What not to do

Don’t obsess over performance reviews. They often create a false sense of purpose and can lead to frustration. Instead, focus on what genuinely matters to you in your profession, whether it’s helping clients, mentoring colleagues, or refining a particular skill.

Don’t compare yourself to others. It’s tempting to measure your success against your peers, but this only adds unnecessary pressure. Concentrate on your own daily progress and keep things simple—your career is your personal journey.

Don’t let work dictate your happiness. If your mood swings according to your job performance, you’re giving too much power to external factors. Find joy and fulfillment outside the office, where real life happens.

Don’t feel obligated to respond to every email or request immediately. Not everything is urgent, and learning to prioritize and set boundaries is key to avoiding burnout. Manage expectations by setting reasonable response times.

Life is much more than the work we do

We often tie our self-worth to professional achievements, letting our jobs shape our identities. When we start caring less about what society tells us important, we create space for a healthier, more balanced life. Understanding what working smart means to us is key. For me, it’s about knowing when to let go, setting boundaries, and choosing sustainable growth over chasing perfection.