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Utar Chadhav

Utar Chadhav: Together, navigating the ups and downs of life, is a mental health podcast hosted by tw

04/12/2023

तारिफ लिन पनि गाह्रो, दिन पनि गाह्रो!

यही दुविधालाई, संगै navigate गर्न UC is coming up with Workshop on .

16th Dec, 2023 मा join गर्न चाहनु हुन्छ भने हामीलाई confirmation मेसेज गर्नु होला

24/11/2023

On August 12th, you came to listen to the rescuing joy episode. To see a room so fully packed gave us immense joy.

And today we bring you, in your own voices, all the things that give us joy.

Joy भनेको के हो त भन्ने प्रश्न अहिले झन् महत्वपुर्ण भएको छ।

We believe that joy is a form of resistance.

Easy Link: https://on.soundcloud.com/aieUs

16/10/2023

अनि आज के गर्दै?

This is 2nd episode art that our friend Sapana Sanjeevani pictured while tuning in UC’s Ep.6 "अनि तपाई के गर्नु हुन्छ?"

If you have not yet listened to any of our episodes, find the full episode on SoundCloud or another podcast platform.

OR,
Easy Link here: https://lnkd.in/dPGp_hxE
🌻🌿🍃🌱💛

02/10/2023

As Sapana Quotes, "काम सँग सँगै आराम" listening to Ep.6 "अनि तपाई के गर्नु हुन्छ?"

तपाईं को hack(हरु )चाहिँ के के होला?

To survive a Monday, the whole week?

हाम्रो साथी सपनाले बनाएको यो चित्रले के कुरा याद आउँछ? Comment below है त हजुर!

In a case, you have not yet tuned in to our latest episode, make time to listen it on your office break, listen with your friend and share your hacks here.

Link to the episode: https://soundcloud.com/utar-chadhav/ep-6-episode-on-work-life?si=c44ed8e9205a4cc9b828e72b1d16db15&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing

Shout out to amazing Sapana Sanjeevani for making this episode art.

25/09/2023

Google Translate always give us #झट्का

Send us voice note for our next episode. Feel free to reach out in case of any queries

31/07/2023

भेटघाटको शिलशिलालाई निरन्तरता दिनको निम्ति हामी फेरी तपाईहरुसँग गफिने मौका जुराउन आउदो Aug १२मा "Rescuing JOY"को Listening Workshop गर्दै छौँ। आफ्नो calendar mark गर्न नभुल्नु होला।

RSVPको लागी हामीलाई message गर्नु होला!

आफ्नो साथिहरुलाई पनि ढुक्कसँग निमन्त्रणना दिनु होला

24/07/2023

UCको fav jokesहरू त सुनु भयो, तपाईको favourite jokes पनि हामीलाई सुनाउनोस् है।

एउटा गज्जबको जोक एपिशोडमा पनि छ, full episode major podcast platformsमा सुन्नु होला!

Link: https://on.soundcloud.com/7jiwK

21/07/2023

Things that give us joy. Little things, big things. Stationery, barbecue, the first flower in spring, beautiful clothes…especially when given by a loved one. Sometimes, things that give us joy get buried in the mountain of things we end up collecting, and we find them one day when cleaning out our space. In our minds as well, things that give us joy get buried among the demands and stresses of daily living - this episode is a call to rescue the joy that lies waiting for us in and around us.

Listen to the full episode now on major podcast platforms. Easy Link: https://on.soundcloud.com/tjJjh

Episode art for is made by our friend after listening to our episode.

We would also love to hear back from you all too

12/07/2023

उतार चढावको सानो संसारमा माथिका शव्दहरु गुन्जायमान छन्। ल guess गर्नोस् त हाम्रो पाचौँ एपिशोड के बारे होला ?

07/07/2023

This is what our friend Satyam pictured UC’s Episode 3: जय भोली "The Procrastination Episode"

Episode 3 now available on Youtube

Listen Here: https://youtu.be/M5ev5tzf9mQ

We would love to hear back from you

03/07/2023

This is what our friend pictured UC’s Episode 4: माया त माया हो* …. सर्त लागु छैन

Have you listened to our 4th episode yet?

If not, find full episode on Sound Cloud or other podcast platform.

Listen Here: https://on.soundcloud.com/4tUuP

We would love to hear back from you

13/06/2023

Hey Folks,

We are in the month of pride: “June”. Pride Month is an entire month dedicated to uplifting LGBTQIA voices, celebrating LGBTQIA culture and supporting LGBTQIA rights.

Throughout this month we also hear a lot of coming out stories, the preparation, the anticipation, the hopes and the eventual aftermath - a story that sometimes ends in tears, and sometimes in hugs. In our fourth episode, we wanted to look at the other side. The loved one that the q***r person is coming out to: Who are they? What social expectations might be causing them to react the way they do? And, are there resources that could support them to show up with love, and care?

25/05/2023

In today’s world, we are surrounded by “shoulds.” There is a constant stream of messages that tell us things should work in particular ways. When they do not work, we find fault in ourselves. Blaming ourselves only adds to our distress. Sometimes, we need to shift the focus from these limiting “should” narratives that attempt to box us in, and give ourselves space and grace to explore.

To explore the phenomenon of procrastination, we recently engaged in an activity where we looked at procrastination as a problem that is not inside of us, but around us. Informed by narrative therapy, particularly, the idea that “people are not the problem, the problem is the problem,” we attempted to draw our procrastination as a cartoon character, and have a dialogue with it. In narrative therapy, this process is called externalization. Getting space from the problem in this way allows us to see the problem in a whole new way, and slowly re-negotiate our relationship with it.

Here, we share with you the art piece we used to guide us through this process. See the examples of what our workshop participants came up with. Feel free to download screenshots, or get in touch with us to get the original file, and start your externalization process.

And yes, if you have not yet listened to Ep. 3 जय भोली “The Procrastination Episode”, listen to it on all major podcast platforms. Or link here: https://on.soundcloud.com/vuT1q

19/05/2023

This is what our friend picturized Kiran’s Procrastination listening to the third episode "जय भोली - The Procrastination Episode".

Have you listened to our 3rd episode yet? If not, join us tomorrow to listen to it together. We will be at Aaja Cafe starting from 12:45 tomorrow.

See you!

🌻🌿🍃🌱💛

17/05/2023

अब सुन्नोस् रेडियो नाटक "जय भोली"!

Episode 3 out!
Listen here: https://on.soundcloud.com/vuT1q

15/05/2023

Our most awaited episode is releasing tomorrow (just kidding!). The “procrastination” episode is here 😲. But😬… before that we would like to invite you all to a procrastination workshop where we listen to “The Procrastination Episode,” together.

P.S. We do not have 5 ways to tackle procrastination but maybe we will be able to come up with it by the end of the workshop.

Date: 20th May, 2022
Time: 1 - 4 PM
Venue: Aaja Cafe
RSVP here: https://forms.gle/bSbs3FuaUJKNWx5P6

हाम्रो एकदमै प्रतिक्षित एपिसोड चाँडै रिलिज हुँदैछ।

हामी यो हप्ता हाम्रो तेस्रो एपिसोड रिलिज गर्न प्रयासरत छौँ। त्यो भन्दा पहिले हामी तपाईहरु सबैलाई "जय भोली कार्यशाला" मा आमन्त्रित गर्न चाहन्छौं।

Ps: हामीसँग जय भोलीलाई सम्बोधन गर्ने ५ तरिकाहरू छैनन् तर आशा गरौँ कार्यशालाको अन्त्यमा हामीलाई फुर्नेछ।

मिति: ६ जेठ, २०८०
समय: दिउँसो १-४ बजे
स्थान: आजा क्याफे
यहाँ RSVP: https://forms.gle/bSbs3FuaUJKNWx5P6

🌻🌿🍃🌱💛

08/05/2023

“ आज गरे हुने कामलाई भोलि पर्खेपछि त्यही हिसाबले यसपालिका सारा काम आघौँलाई पन्छन के बेर ? यस दशकका काम अर्को दशकलाई थन्कन के बेर ? अनी बीसौँ शताब्दीका सम्पूर्ण जिम्मेदारी र कर्तव्यहरु एकाइसौँ शताब्दीका लागि डिपोजिट रहन के बेर ? यसो हुँदाहुँदै कता पृथ्वी भोलि घुमौँला भनेर आराम नगरिदेओस्, हावा भोलि डुलौँला भनेर विश्राम नगरिदेओस्, जय भोलि !”

भैरव अर्याल

र हाम्रो साथी यस्तो भन्नु हुन्छ।

भोली = आज

तपाईलाई के चाही लाग्छ ?

🌻🌿🍃🌱💛

26/04/2023

We repeat this again and again.

“I, you, and everyone — we all have the ability to handle break ups. Falling in love or being in love is a great experience. We are allowed to do that again — even after we broke up. It's okay to love again, and we can give ourselves permission to love again.”

Checkout our full video episode — with original audio and English translation.

Utar Chadhav made it to Youtube!

Link to the video: https://youtu.be/l2KXEBm6fsE

🌻🌿🍃🌱💛

07/04/2023

“The best thing about online spaces is the liberty of anonymity. You have choices, where to be, how to be, and explore endlessly.” said one of our participants when sharing about the bliss of being in online spaces.

The picture is an art piece made by while listening to that conversation on the highs and lows of Online Spaces.

The episode on releasing soon. Stay tuned!!!

"अनलाइन स्पेसको बारेमा सबैभन्दा राम्रो कुरा बेनामी हुन पाउने स्वतन्त्रता हो। त्यहाँ तपाईंसँग अनन्तता छ।” भन्ने भाव हामीले अनलाइन स्पेसहरूमा आनन्दको बारेमा कुरा गर्दा एक सहभागीले भन्नु भयो।

तस्वीर द्वारा अनलाइन स्पेस वरिपरि कुराकानी को कोलाज रूप मा बनाईएको एक कलाकृति हो।

मा एपिसोड चाँडै रिलिज हुँदैछ। साथ रहनुहोस् !!!

🌻🌿🍃🌱💛

29/03/2023

Utar Chadhav is doing yet another episode of our podcast on procrastination.

We would love to have your perspective to help us make our episodes richer. Please help us by filling out the survey.

Survey Link: shorturl.at/sJKQ7

If you were a part of any episode, thank you so much for helping us. If not, thank you in advance for being a part of another episode. Thank you for your time. 🌻🌿🍃🌱💛

उतार चढावले अर्को एपिसोड भोलीवादमा गर्दै छौँ। हाम्रो अगिलो एपिसोडकोलागी हामीलाई मद्दत गर्नुभएकोमा धेरै धेरै धन्यवाद। हामीलाई हाम्रो एपिसोडहरू अझै गहकिलो बनाउन तपाईंको दृष्टिकोण पनि जान्न चाहान्छौँ । कृपया मिलेसम्म सर्भेक्षण फारम भरिदिनु होला।

तपाईंको समयको लागि धन्यवाद।🌻🌿🍃🌱💛

10/03/2023

Thank you so much helping us through out the first episode. We are hoping to be realeasing our episode by mid march. To continue the process we are heading to rethink through the second episode which we are planning to do on "Online Harassment and Mental Health ". Sharing with you the link to our survey form here: https://forms.gle/cbD2iHS8m9cpimhC6

Also, we are doing workshop on 18th March, 2023 1 PM onwards. We would like to invite you for the workshop too. Please RSVP here if you could be part of the workshop: https://forms.gle/J8VgEwxjrWYAqFNP8

पहिलो एपिसोडमा हामीलाई मद्दत गर्नुभएकोमा धेरै धेरै धन्यवाद। हामी मार्चको मध्यमा हाम्रो एपिसोड रिलिज गर्न प्रयासरत छौँ। प्रक्रिया जारी राख्न हामी दोस्रो एपिसोड "अनलाइन इस्पेसेसका उतार चढाव" मा गर्ने योजना गरिरहेका छौं।यो एपिसोड अझ समसामयीक र समावेशी बनाउन तपाईले हाम्रो सर्वेक्षण फारमको भरिदिनु होला। नेपालीमा सर्वेक्षण: https://forms.gle/piympF9eC4PFG8uB6

साथै, हामी चैत्र ४, २०७९ (March 18, 2023) मा १ बजे पछि कार्यशाला गर्दै छौं। हामी तपाईंलाई कार्यशालाको लागि पनि आमन्त्रित गर्न चाहन्छौं। यदि तपाईं कार्यशालाको हिस्सा हुन सक्नुहुन्छ भने कृपया यहाँ RSVP गर्नुहोस्: https://forms.gle/ie1tMfJkzeTxNfSh7

07/03/2023

Break Ups are difficult. We grieve the loss of so many possibilities. And then there are constant messages around us on how we should deal with it …which do not always bring relief. Judging someone who is already going through a hard time is certainly not helpful. When asked to share how they navigate breakups, one of our workshop participants shared that the way he and his friends help each other has been through ""daaru khana jam."" No judgments here - what has been helpful to you when dealing with a breakup?

ब्रेक अप गाह्रो छ। हामी धेरै सम्भावनाहरू गुमाएकोमा शोक गर्नु पनि जायज छ। तर ब्रेक अप पछि यही नै गर्नु पर्छ भनेर निरन्तर सन्देशहरू आइरहन्छन... जसले सधैं राहत ल्याउँदैन। यससँग डील गर्न कुनै निश्चित छिटोमिठो नियमहरू छैनन्। हाम्रा सहभागीहरू मध्ये एकले "साथीहरुसंग दारु खान जामले" मद्दत गरेको छ भन्ने कुरा गर्नुभयो।तपाईलाई ब्रेकअप डील कसरी गर्दै आउँनु भएको छ?

Episode on releasing soon. Stay tuned!!!

"

22/02/2023

"Break ups can rob us of all the hopes and dreams that make us us and we are made to feel like we are alone in this world. This could be the time when we need the wonderful soft hugs of validation, of feeling loved, of seeking out desire and feeling desired. What are sources of validation and love you seeked out? were they expected or did they surprise you?

ब्रेक अपले हामीलाई एक्लयाएर सपना र आशाहरुबाट टाढा लग्न खोज्छ। यस्तो बेलामा हामीलाई झन् माया, स्याहार, समर्थन जरुरी हुन्छ। ब्रेक अपको बेला माया र भावनालाई ठाउ दिने के कस्ता स्रोत पाउनु भयो? स्रोतहरु सोचेको ठाउँहरु बाट आए कि कुनै नया पनि थिए?

"

21/02/2023

"Break Up is not the start of a journey from absolute love to absolute hate. Break ups are painful but come with learning as well. Sometimes reflecting on the journey itself could be a way to move on.

"" In the end we lost, our love lost, but our memories will be there, always""?

Looking back at the experince of break up what thoughts, reflections did you find helpful?

ब्रेकअपको अर्थ निरपेक्ष प्रेमबाट पूर्ण घृणाको यात्रा होइन। ब्रेक अप गाह्रो छ तर सिकाइसँग आउँछ।
""अन्तमा हामीले हार्यौँ, हाम्रो माया हार्यो, तर हाम्रा सम्झनाहरू सधैं रहनेछन्""?

त्यो यात्रालाई फर्केर हेर्न र त्यसबाट अनेकौ सिकाई लिन तपाई के गर्नु हुन्छ?

"

21/02/2023

"Knowing few things might help at a time:

1. I CAN handle Break Ups, so its okay to love again
2. Nothing lasts forever
3. The ART of LOSING isn’t hard to master.

What do you think a person going through break up would find helpful to know?
तपाईंलाई ब्रेकअपबाट गुज्रिरहेको व्यक्तिले के जान्न उपयोगी हुन्छ जस्तो लाग्छ?

"

20/02/2023

"There is no such rule that one can only make a breakup toolkit post breakup. We wish that love remains forever and it could be a gesture of love and care to talk about experinces of breakup with your current partner(s). It could also pave the path for reflecting about your relationship from the start and could be helpful in identifying ""red flags,"" communicating about meeting each others needs and getting a closure.

Have you ever reflected on your relationships or what was helpful for you?

हामीले ब्रेकअप गरेपछि मात्र ब्रेकअप टुलकिटको बारेमा विचार गर्नुपर्ने भन्ने कुनै नियमहरू छैनन्। हामी चाहन्छौं कि प्रेम सधैंभरि रहोस् तर सम्बन्धमा रहिरहदाँ आफ्नो पार्टनरसँग ब्रेकअपको बारेमा कुरा गर्दा सम्बन्धमा आफ्ना चाहाना, आशाहरुका बारेमा कुरा गर्ने अवसर पनि हो।

के तपाईंले कहिल्यै आफ्नो सम्बन्धलाई फर्केर हेर्नु भएको छ वा तपाईंको लागि के उपयोगी रह्यो?

"

17/02/2023

"It was Beautiful Moment
Together we share
Now we came to Part
Where we won’t be Near
But still hope you Shine On
Live Your Life, Move On
Good Bye… Take Care.

Let it Go….
Enjoy life
You Can Do it
Live Freely
Still Going ..
Everything happens for good reason

What poems/songs do you remember? What poems/songs helped you move through the experience?
कस्ता कविता या गितहरूले तपाईंलाई ब्रेकअपबाट बाहिर निस्कन मद्दत गर्यो?

Image Description: Square paper with ""Break Up Toolkit"" written in the left hand side in cut out paper design followed by a poem written in the caption along with the pasted cut out of the flying feathers.

"

16/02/2023

"Break Ups toolkit could simply be diversion. Having paint brush, being surounded by loud music, eating chocolates, favourite foods and many more. Like one of our workshop participant says, "Make art not just good ones but horrible as well."

ब्रेक अप टुलकिट डाइभर्सनमात्र पनि हुन सक्छ। पेन्ट ब्रस, गित, चकलेट, मनपर्ने खानेकुरा ।

14/02/2023

"Break Ups are difficult. We grieve the loss of so many possibilities. And so we ask... what has helped you through a breakup? helped a friend through a breakup?

At Utar Chadhav, we are putting these helpful things together into what we are calling a . Through this toolkit, we hope to give ourselves a sense of care, community and understanding at a time when breakups convince us that we are alone and isolated.

Tell us what has helped you when facing a break up. It could be a song, an activity, a person, a being, a place in nature...anything that has brought some sense of relief, however brief.

We recently conducted a workshop where we also asked this question, and participants came up with beautiful toolkits to assist them in their break-up journey. We will be sharing some of the toolkits made during the workshop too.

Happy Valentines, check our breakup playlist we co-created: https://youtube.com/playlist?list=PLVpeR5dPY22cWHF5hv7Dd1g0I90b_j8uv
, looking forward to add more.

ब्रेकअपको सामना गर्दा तपाईंलाई कुन कुराले मद्दत गरेको छ हामीलाई भन्नुहोस्। यो एक गीत, गतिविधि, व्यक्ति, प्राणीको साथ, ठाउँ वा कुनै पनि राहत को भावनापनि हुन सक्छ। हामी हाम्रो कार्यशालाको क्रममा बनाइएको केही टूलकिटहरू पनि आउदा दिनमा पोस्ट गर्नेछौं। टूलकिटहरूको प्रस्तुतिले हामी यस्ता कठिनाईको सामना गर्दा एक्लो छैनौ भन्ने महसुस होस् भन्ने आशा राखेका छौँ।

प्रणय दिवसको शुभ कामना, हामीले सह-सृजना गरेको ब्रेकअप प्लेलिस्टको सुन्नु होला: https://youtube.com/playlist?list=PLVpeR5dPY22cWHF5hv7Dd1g0I90b_j8uv

"

10/02/2023

Utar Chadhav: Together, navigating the ups and downs of life

Who are we?

Utar Chadav(ups and downs) is a mental health podcast hosted by two therapists. We aim to bring forward nuanced stories of mental health from the trenches in Nepal. We are setting out to rob social taboos of their power by gently turning over the rocks of common, authoritarian, black-and-white judgments to reveal the gray underbelly of lived experiences, so these judgments lose some of their power to cause mental distress.

हामी को हौँ?

उतार चढाव(Utar Chadhav) हाम्रो मानसिक स्वास्थ सम्बन्धित एक पोडकास्ट हो जुन दुई थेरापिस्टद्वारा होस्ट गर्नु हुन्छ।यसबाट हामीले नेपाली समाजका मानसिक स्वास्थ्यका सूक्ष्म कथाहरू अगाडि ल्याउने लक्ष्य राखेका छौँ। हामी जिवनमा आउने उतार चढाव र त्यस्ले पार्ने असरहरुका विभीन्न पाटाहरु बिसाऊँदै, केलाऊँदै, पहिल्याउँदै अगाडी बढ्ने प्रयत्न गर्दैछौँ।

🌻🌿🍃🌱💛

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प्रिय Listeners, धेरै माया र सम्झाना <3 तपाईहरु कै माया र supportले यहाँसम्मको यात्रा तय गर्न सफल भएका छौँ।Tomorrow, Oct 10 marks World Mental Health Day. Like we always say मानसिक स्वास्थ एक दिनको कुरा हैन, त्यसैले हामी हरेक दिन तत्पर छौँ to rob social taboos of their power by gently turning over the rocks of common, authoritarian, black-and-white judgments to reveal the grey underbelly of lived experiences, so these judgments lose some of their power to cause mental distress. This Mental Health Day 2023, we have a request to make to our प्रिय listeners. Help us get the word out! Share your favorite episode with your loved ones, with us and on social media! Tomorrow, our team will be checking the message box more than usual. If you are sharing your favorite episode as a post, do not forget to tag us or send us the screenshot in case you have a closed account, so that we can read and plan for next episode with hope and smiles <3 Sound by @phatcowlee Trucks of Love, Team UC 🌻🌿🍃🌱💛 #UtarChadhav #WorldMentalHealthDay2023 #MentalHealthSupport

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