One moment in particular has stayed with me from my time working as part of the Computer-Assisted Telephone Interviewing (CATI) team for the Evidence to Action: Addressing Violence Against LGBTIQ+ People in Nepal project. Our team at Togglecorp was engaged by VIAMO to support this important initiative through data supervision, enumeration, and analysis, as part of a broader effort led by UN Women, M&C Saatchi World Services, Blue Diamond Society, VIAMO, and the Government of Finland. (Full Report)

It was during a call with a young person from Kailali District, nestled deep in the culturally conservative folds of Far-Western Nepal. I asked, “What gender role do you identify with? ”  was followed by a long, loaded silence.

It gave me the sense that this hesitation was not just about confusion, but the combined weight of spending many years feeling unseen, unheard. They did not quite fit into the label “other,” but neither did they feel recognized by their birth identity, one that had been imposed further by their family. To me, that pause told me more than any survey possible could. It revealed just how confining “categories” are—and how deep and painful the longing must be to feel recognized and seen for who they truly are.

And yet, the ground reality told a different story.

An unprecedented event started to make news as Nepal’s Central Bureau of Statistics (CBS) began preparations for its 2021 census. The government’s statistics authority  began to engage in meaningful dialogue with LGBTIQ+ rights groups, including Ms. Sarita KC, Executive Director of Mitini Nepal. 

During the discussions, concerns were raised about the term “third gender,” which many felt carried negative connotations and was often linked to sex work. “We wanted a more neutral term,” said Sarita. After thoughtful consultation, the term “other” was recommended as a more inclusive and respectful alternative.(UN Women)

The result - in the 2021 census, the household listing included three sex categories instead of the standard two that it had been practicing since its first census carried out in 1952 - ‘male’, ‘female’, and ‘other’. It was a move shaped by community advocacy and the push for dignified representation.(UN Women)

While reading about these groundbreaking changes in the census, I reflected again on my experience from the Evidence to Action project. That initiative offered more than numbers. It brought to light the rich, complex human experiences of 1000+ individuals from across the country  stories that statistics alone could never truly capture.

But the ground story told a different story.

Yet despite these strides, the exact size of Nepal's LGBTIQ+ population remains unknown. According to the 2021 national census, approximately 2,928 individuals identified as lesbian, gay, bisexual, transgender, intersex, or having other diverse sexual or gender identities. However, the absence of specific questions and inclusive data collection methods combined with fear, stigma, and privacy concerns, likely led to significant under-reporting. In contrast, LGBTIQ+ advocacy groups estimate the real figure could be around 2.5 million individuals across Nepal.  (National Library of Medicine)

But why is there such a vast gap? Bhumika Shrestha, a program manager at Blue Diamond Society (Republica) says one reason  can be that the “sexual and gender minorities cannot reveal their identities as their family members do not allow it to happen, so our population is under-reported.” 

Similarly, activist Rukshana Kapali argued that the government's use of the ‘new’ sex category - “other” - was deeply problematic itself. “The category is as stupid as asking someone: are you a male, female, or Newar?”, she challenged  on social media, highlighting how reducing complex identities to a mere checkbox was itself an act of exclusion (The Record Nepal).

Back in 2020, Mitini Nepal’s Sarita KC said that there were plans for a more specific, detailed survey exclusively for the LGBTIQ+ community, hopefully by 2022, adding that it would provide more accurate data.  (Jurist News). 

But in 2025, it still hasn’t happened.

That moment of silence from Kailali reminded me of something I’ve come to understand deeply through my work on the ground, being seen and heard isn’t about being part of a dataset not even close. 

It’s about the courage to speak your truth, in a space where you feel safe, unjudged, and unafraid. It’s about being counted in a way that feels real, not reduced to a checkbox. Because true recognition isn’t a technical exercise; it’s a human conversation, one that must welcome every identity, every voice, and every lived experience.

What recent earthquakes in Burma and Nepal reveal about our fragile humanitarian systems, and how to fix them.

This article by Togglecorp's Data Analyst Ruby Thapaliya appeared in the April 25, 2025 issue of Nepali Times.

“Now with every gust of wind, the smell of dead bodies fills the air.” Thar Nge, a resident of Sagaing in Burma, was speaking to the conditions in earthquake-affected areas following the country’s catastrophic 7.7M earthquake on 28 March last month.

Over four thousand people died in the disaster. For many in Nepal, scenes of the earthquake on the news and photos on social media brought back painful memories of the 2015 Nepal earthquake 10 years ago this week.

As a data analyst at Togglecorp, a private data analysis and software development company in Kathmandu, I have worked on several projects that included reviews of secondary data related to the most recent earthquakes in Burma, Morocco, Türkiye-Syria, and Nepal. The data shows a clear pattern and painful gaps in how countries respond to large-scale disasters.

Analysis conducted through the Data Entry and Exploration Platform (DEEP) reveals a clear but grim reality: the cost of earthquakes is not just measured in lives lost or buildings destroyed, but also in the speed, equity, and coordination of response efforts. Some communities rebuild, many are left behind.

The data exposed not only shared struggles between Nepal, Burma and other countries that have suffered from earthquakes, such as health system overloads and water-related disease outbreaks, but also how drastically governance and politics affect outcomes.

One theme that emerged, especially in Nepal and other countries in the region, is that earthquakes do not discriminate, but responses do. In the Burma earthquake, in some regions, 90% of homes were wiped out and over 28 hospitals were destroyed. Even as this happened, aid workers continued to face security threats while delivering aid and much-needed relief efforts.

Nepal faced similar hospital infrastructure challenges during the 2015 earthquake, where up to 90% of health facilities in districts like Sindhupalchok, Dolakha, and Gorkha were either destroyed or overwhelmed. In some areas, doctors treated patients in open fields, under tarpaulins, due to the collapse of ward buildings and lack of emergency tents.

In the aftermath of the 2023 Türkiye-Syria earthquake, cholera outbreaks surged due to failed water, sanitation and hygiene systems, and temporary tents could not keep up with displacement needs. While Nepal did not experience cholera outbreaks on that scale, post-quake diarrheal diseases and sanitation concerns were widely reported, particularly in temporary camps with inadequate toilet facilities and poor hygiene practices.

After the September 2023 earthquake in Morocco, because of the inaccessibility of many of its mountain villages, families had to dig with their bare hands to clear rubble while medical staff were forced to treat the sick and injured outdoors. Nepal shares similar geographic challenges seen in Morocco and Burma.

During the 2015 earthquake, landslides and damaged roads cut off villages in Rasuwa, Gorkha, and Lamjung, forcing rescue teams to rely on helicopters. Even today, remote hill and mountain areas, especially in Karnali and Sudurpaschim provinces, remain hard to reach during natural disasters. While earthquakes are natural, the unequal and delayed response is manmade and preventable.

Patterns across countries repeat, often due to preventable gaps. One glaring example is the chronic underfunding of Mental Health and Psychosocial Support despite growing recognition that trauma constitutes a silent second wave of devastation.

In Syria, only 3,000 people received psychological first aid, while over 1.5 million were displaced. In Burma, with over 9 million severely affected, most women and girls in areas like Sagaing and Mandalay had no access to mental health services. Healthcare systems also collapsed quickly. Hospitals like Morocco’s Mohammed VI University Hospital treated patients outdoors, and Burma saw around 25 hospitals in Mandalay, 28 in Shan, 22 in Bago and 24 in Naypyitaw damaged or destroyed.

While mobile medical units have proven effective, reaching 7,870 people in Syria, they remain underused due to poor planning and lack of pre-positioned support. Protection risks spiked in both Burma and Syria, where displaced women lacked safe shelters, lighting, or dignity kits.

Nepal’s own experience in 2015 tragically echoes these patterns: mental health issues were sidelined, hospitals in districts like Sindhupalchok and Dolakha were affected, and gender-based protection in temporary shelters was grossly inadequate. The lesson from this cross-country analysis is clear: unless countries like Nepal invest in mental health services, mobile health infrastructure, and gender-sensitive protection before disaster strikes, history will continue to repeat itself in harsh ways.

Here is where technology proves critical. Data and digital tools can identify trends across borders, strengthen coordination, and improve early response. In Nepal, digital targeting tools have helped humanitarian responders fine-tune who needs what and where, even in remote or politically unstable settings.

For example, digital tools like Vulnerability Assessment Mapping and KOBO surveys were used after Nepal’s 2015 earthquake to identify vulnerable households in hard-to-reach areas of Sindhupalchok and Dolakha, helping responders deliver aid more accurately. These platforms ensure that responses are not only faster and more efficient but also cost-effective, avoiding duplication and ensuring that limited resources go where they are needed most.

By collecting and analysing the right kind of data, including field reports, government updates, and third-party insights, the analysis through a digital-first approach can help shape a more inclusive, evidence-based response to disasters. The shift from ad hoc reaction to data-informed action allows us to save time, money, and lives.

Ultimately, earthquakes will continue to strike, but how we respond can and must change. Tools like DEEP and the use of cross-crisis digital analysis are essential for humanitarian professionals to make smarter decisions, faster. With better preparedness plans, integrated community-level responses, and real-time insights, we can transform how governments and aid agencies protect people in moments of crisis.

Earthquakes reveal more than seismic cracks: they expose the weaknesses in our humanitarian systems. And with the right tools and mindset, we can start sealing those cracks before the next tremors hit.

Link to the article: https://nepalitimes.com/opinion/technology-and-tectonics

Can you believe it's been eight years since the inception of our beloved DEEP (Data Entry and Exploration Platform)? As we celebrate this milestone, let's dive into DEEP to explore what it is, how it works, and the incredible things we've achieved together!

Navigating with DEEP: An Overview

Imagine a virtual haven where researchers, analysts, and humanitarian heroes converge to tame the unruly tides of data to provide effective aid responses and credible interventions in the humanitarian sector. That's DEEP in a nutshell!

Born in the aftermath of the Nepal Earthquake in 2016, DEEP was envisioned as a beacon of hope for collective sense-making and analysis in times of crisis. Since its inception, DEEP has been a labour of love, picture it as your dependable assistant in the quest for understanding complex datasets and extracting valuable insights. DEEP isn't just your average data platform; it's a dynamic, collaborative ecosystem designed to compile, store, and structure qualitative and secondary data effectively. 

DEEP stands apart from other platforms by its part in producing response actions derived from well-informed, evidence-based sources. DEEP as a secondary data review platform not only helps make sense of all the information that is available but also delves deep into the granular details for every situation and every sector like Health, Protection, Livelihood, Education etc. It paints a picture of the situation and showcases trends over time. It plays a crucial role in aiding humanitarian actors to get to the core of the problem with unparalleled precision.

Mapping the Path: What Can We Do in DEEP?

DEEP is a treasure box of tools and collaborative workflows designed to streamline your data analysis endeavors. Here's a glimpse into what DEEP brings to the table:

• Reports: From situational analysis to media monitoring, DEEP has been instrumental in supporting various processes across the globe catering to about 60 countries. The reports produced through DEEP showcase its diverse applications in real-world scenarios especially during humanitarian crises like conflicts and war, making a tangible impact where it matters most.
• Collaborative Projects & Frameworks: Humanitarian actors and organizations from around the world utilize the DEEP framework and collaborative analysis to tackle projects ranging from secondary data review to risk analysis, aiming for the detection of early warning signs and enabling early action.
• Assessment Registry: The registry helps give a more articulated view of the priority needs and identifies the gaps in response or sectors like Health, Livelihood, WASH etc. It keeps track of assessment reports and data sources with the help of its intuitive registry.  The Assessment Registry is crucial in managing and responding to humanitarian crises. 
• Participatory Assessments: The DEEP platform can be used in informing country operations planning and programming which results in better transparency and collaboration.

Sailing into Action: DEEP at Togglecorp

Picture this: you're part of our dynamic analyst team at Togglecorp, on a mission to analyze conditions for critical humanitarian projects. Now, let's dive into a typical journey of our part in publishing situation reports for various humanitarian crises from start to finish all with DEEP by our side:

• Step 1: Data Extraction

The first step in any data expedition is extracting information from the vast expanse of the internet and beyond. Our crew searches through credible sources, from newspapers to reports, compiling a treasure box of data for further exploration. With the help of DEEP’s extension, adding all the sources to the designated project is seamless and efficient. 

• Step 2: Data Segregation

With our data now extracted, it's time to categorize. We sort through the information, organizing it in the form of excerpts based on the project objective and visualized output, laying the groundwork for deeper analysis. In DEEP, we follow a predetermined framework with sectors like Impact, Humanitarian Conditions, Capacity & Response and Priorities to better separate information to a more specific theme. This way retrieval of information on any particular topic becomes effortless. 

• Step 3: Quality Control (QC)

Our dedicated QC team keeps a watchful gaze on the information being tagged. The excerpts go through rounds of review and control before being analyzed. Through DEEP, this part is as straightforward as chatting online for each excerpt.  We make sure crucial information is not being missed and important findings for all sectors are being highlighted.  

• Step 4: Review and Analysis

Now, armed with DEEP's powerful analysis module, we dive headfirst into the now segregated data swamp, sifting through mountains of excerpts to find hidden gems and put together well-reasoned output. Patterns and trends are identified with the help of visualizations and analytical statements. Triangulating and collaborating information to ensure our findings are reliable and consistent. 

• Step 5: Communications

Emerging victorious from the tides, we finally unveil our discoveries and craft a narrative that brings our data to life. Drafts are made before setting sail into the world, in forms of dashboards, reports and presentation, to aid in better-targeted interventions and impactful decision-making.

And just like that, raw data transforms into actionable insights, thanks to the magic of DEEP. 

Over the past eight years, DEEP has emerged as a pivotal base for the way information is dissected for conducting situational analysis and implementing response actions as well as targeted interventions. In 2022, DEEP was used to meticulously comb through secondary data to provide insights crucial for effective response strategies following the Pakistan floods. Even in the aftermath of the Syria-Türkiye earthquake in 2023, DEEP made it possible to swiftly respond to the crisis, crafting detailed reports to guide urgent decision-making. This trend persisted with equal efficacy during subsequent crises, such as the flood in Libya and the Morocco earthquake of 2023. 

And now, in the current scenario, DEEP's platform and framework continue to be invaluable assets as it is being utilized to delve deep into the heart of crises like the Ukraine and Sudan conflict. Through its part in producing in-depth situational analyses, DEEP doesn't just compile reports; it empowers targeted response efforts, providing monthly crisis insights that drive actionable solutions.

These projects aren't just about data; it’s about people, communities, and lives. It is about making a tangible difference in the face of adversity, harnessing the power of information to drive meaningful action and bring hope to those in need.

Full Steam Ahead: Conclusion

But wait, there’s more! DEEP is constantly evolving to meet the ever-changing needs of its users. DEEP is more intuitive and powerful than ever before, with the addition of features like the Analysis Module, Dashboards, and AI-assisted tagging. 

In the near future, we can expect a new Reporting Module feature through which, the whole process from data extraction to report finalizing,  can be solely done using the DEEP interface. And that's not all! The DEEP team is continuously advancing Natural Language Processing (NLP) and is set to introduce Optical Character Recognition (OCR) capabilities. This exciting addition will facilitate the effortless conversion of images, charts, and tables into machine-encoded text, revolutionizing the traditional methods of basic data extraction. With DEEP, the possibilities are endless, and the future is brimming with innovation.

And there you have it, a glimpse into the world of DEEP and the wonders it holds. Whether you're charting new territories or navigating familiar waters, DEEP can be your steady companion in the ever-changing seas of secondary data. As we reflect on the journey so far, let's raise a toast to the countless individuals and organizations who have contributed to DEEP's success. Together, we're not just analyzing data; we're shaping the future of humanitarian and development efforts worldwide.

Here's to many more years of innovation, collaboration, and making a positive difference in the world. Cheers to DEEP and all who sailed with us!

Until next time, keep exploring, keep collaborating and keep diving deep into the world of data!

Yours in data-driven discovery,
Shreeyukti Rana

Six and half years ago, I embarked on a professional journey with Togglecorp, armed with enthusiasm, and a willingness to learn. Little did I know that this journey would become an amazing chapter in my life, marked by personal and professional growth, resilience, and a deep sense of belonging.

Ladies and gentlemen, please fasten your seatbelts and let’s travel through the memory lane of my six-and-a-half-year journey with Togglecorp.

2016 July: The Startup Symphony

When I started working at Togglecorp, the company was just getting started. It was like the beginning of an exciting adventure, full of energy and a bit of uncertainty, which is normal for Startups. My own experience was a lot like this, full of excitement, a strong desire to learn, and a real love for working in the Humanitarian Sector. In the beginning, everything was new, and I had much to learn as the company was still figuring things out.

It's interesting to note that I began as the sole data analyst in the humanitarian sector at the company, a field completely new to me. Surrounded by six nerdy Pulchowk Engineering College graduates, I became the fortunate seventh team member in the initial phase of the company. It was a unique experience; learning and growing alongside talented individuals in an unfamiliar field. They often seemed engrossed in typing alphabets and numbers, constantly staring at the screen. The lunch breaks had become a routine of watching Rick and Morty with the team. However, they served as a perfect reminder that work is not always stressful. Although I didn't particularly enjoy watching the show, I cherished their company. The team also had a collection of inside jokes, some of which didn't quite land with me. Nonetheless, it added a light-hearted touch to our work environment.

2017-2019: Deep Dives into Data 

During the first six months of my tenure, I acquainted myself with the nuances of both the work environment and the specific tasks involved in utilizing the DEEP platform. It is a platform or tool designed for qualitative data analysis and secondary data review.  Over the past three years, I've had the honour of observing our team's evolution from its start to an integrated group of five members whom I consider my original crew.

Working on the DEEP platform has been nothing short of an incredible journey. I've delved deep into the system, becoming familiar with its features, and it now stands as the backbone of our day-to-day operations. My relationship with the DEEP platform has evolved into something more than just a tool for daily tasks. It has evolved into a dynamic system where creativity and efficiency collide, determining the course of our work and greatly contributing to our total performance.

2020-Present: Navigating the Waves of Change

The onset of the COVID-19 pandemic became a turning point for the growth of our analyst department. It was during this challenging time that I witnessed the crucial role of the DEEP platform in humanitarian efforts worldwide. The platform played a vital part in coordinating joint responses to help people in different parts of the world affected by the pandemic. This surge in demand led to the rapid expansion of our team to 35 members, and the creation of a separate team with a scalable structured training and hiring process.

These six years have not just been a witness to my personal growth but have closely paralleled Togglecorp's growth. As I climbed the professional ladder, I've been fortunate to contribute to the company's expansion and success. It's a journey where my achievements seamlessly blend with the collective accomplishments of Togglecorp. A particularly rewarding aspect of this journey has been my transformation into a self-learned team lead. Togglecorp's culture of continuous learning provided me with the tools to organically develop managerial skills. This enabled me to confidently guide my team through both challenges and triumphs.

Taking a moment to reflect on these six years, I find myself as the only remaining member of the original crew that started this journey together. While each member has pursued their own path, the friendship and shared experiences we built together remain ingrained in the foundation of Togglecorp's analyst department success. Throughout this time, I've formed lasting connections with colleagues who became more than just coworkers, they became an integral part of my professional family. This shared experience has not only shaped me but has also given me a deep appreciation for the power of working together. It's a reminder that the bonds we form in the workplace are crucial for personal satisfaction and contribute significantly to the overall success and strength of the organization.

In conclusion, my journey at Togglecorp has been a rollercoaster of learning, growing, and leading. As I look forward to the future, I carry with me the skills acquired and a profound appreciation for a company that has been more than just a workplace but a second home. Here's to six years at Togglecorp, and countless more ahead. 

Cheers to growth, resilience, and the remarkable journey that continues to unfold.

A positive workplace is vital for ensuring worker safety, progress, and the achievement of organizational goals. Globally, an estimated 15% of working-age individuals experienced mental illness in 2019 (WHO, 2022). The Mental Health at Workplace Commitment offers a structure and assists organizations in implementing the essential measures required to promote improved mental health outcomes for workers (CIPD, 2023).

There are various mental health issues that employees deal with at work. Stress from their regular burden of work imbalance is one of the reasons which lowers employee engagement and results in low productivity. Numerous journal publications listed the different reasons why workers have poor mental health. These are a few of them: poor work-life balance, demand and workload for jobs, unfavorable cultural customs, mental illness stigma, injuries and discomfort in the physique, Inadequate social support, workplace discrimination and job instability (NECA Minneapolis, 2023). Recognizing the workplace's significance in mental health, fostering a healthy environment not only enhances productivity but also safeguards employees' well-being. Workplaces should actively highlight strategies to promote mental health and create a supportive setting for all colleagues.

Strategies for a Positive Work Environment

1. Creating a Supportive Work Environment:  Organizations need to provide a secure atmosphere where staff members feel free to express their worries. Mental health concerns should be freely shared as one of them. Workers need to have a healthy work-life balance and a sense of security. This can be accomplished by giving those who are in specific situations or experiencing mental discomfort more flexible employment arrangements. Providing mental health screening tools and assistance for mental health is also essential for the well-being of employees. The mental health issues of impacted employees could be addressed by wellness programs like therapy and other related activities. For instance creating the circumstances that encourage staff members to express their emotions and worries honestly which also help to spot the warning indications of mental health problems.  Adding to this, encouraging regular one-on-one check-ins between managers and employees where discussions about both professionals and personnel matters are welcomed this ultimately emphasizes the importance of open, non-judgemental communications. This approach not only reduces the burden on employees but also establishes a supportive environment in the workplace, conducive to open communications and mutual understanding (Team Building, 2022).
2. Elevate morale with punctual getaways and celebrations: Refreshment trips, ranging from simple lunch gatherings to weekend getaways, offer employees a chance to relax and bond outside the office, fostering a supportive environment and promoting mental well-being. When employees feel a sense of camaraderie with their coworkers, they are more likely to feel comfortable opening up about their struggles and seeking support when needed. Friendships also promote collaboration, communication, and teamwork, leading to a more cohesive and productive work environment. Recognizing and acknowledging even the smallest accomplishments can boost morale, motivation, and a sense of accomplishment among employees. This celebration can be as simple as a team shout-out during a meeting, a handwritten note of appreciation, or a small treat or token of recognition. By celebrating these moments, we not only cultivate a positive atmosphere but also encourage a culture of continuous improvement and recognition, contributing to overall well-being and job satisfaction (Loeb Leadership, 2023).
3. Establish an Employee Assistance Programs (EAP) and have regular discussion: For a wide range of difficulties that employees encounter, including stress, anxiety, depression, substance abuse, family issues, economic concerns, relationship problems, and more, an EAP offers prompt intervention and support. Assessment, brief counseling, referrals, and follow-up services are typically provided by EAPs. For instance, employees can reach out to EAP through 24/7 hotline calls or email to the respective organization’s (AIHR,2023). Also, employees are empowered to schedule confidential meetings with HR representatives, managers and team leads, providing a supportive platform to address work-related challenges, share personal concerns, and explore resources for mental health support and well-being. This initiative aims to cultivate a nurturing work environment where employees feel valued, understood, and supported in all aspects of their professional and personal lives. Create an employee support program including workshops and orientations on stress management, communication, and work-life balance, and have regular discussions about it which are intended to help staff members cope with and overcome personal issues that may affect their ability to perform productively at work, and balance their physical, mental and emotional health. 
4. Hiring Corporate Mental Health Coach: Finding a mental health coach who has experience assisting staff members in resolving issues at work and enhancing mental wellness can be the best possible way that ultimately promotes mental health in the workplace (Stahl, 2023). Regarding the wide range of mental health issues, it may be more beneficial to focus on particular disorders like depression and anxiety that are linked to stress and burnout. Alongside mental health training, resilience training should be provided. The intention should be to provide staff members with the ability to identify signs of stress and burnout and take action to mitigate them. Engaging a Corporate Mental Health Coach time and again can benefit employees by providing personalized support, guidance, and strategies to manage stress and improve overall well-being. For example, employees may receive one-on-one sessions with counselors to address work-related challenges, develop coping mechanisms, and enhance resilience, leading to higher productivity and job satisfaction (Training Industry, 2020). 
5. Provide greater flexibility: Provide employees with flexible work arrangements to better meet their demands for healthy work life balance. Rigidity can make your staff more stressed, which can be adverse to mental health at work. Boosting workplace flexibility through employment can have a significant positive impact on mental health at work. Organizations can offer flexibility to their staff by making internal deadlines for projects, allowing staff members to work away from desk in cafes or other communal spaces and inquiring employees about the preferred working style and necessary adjustments that accommodate them (Indeed for employers, 2023). 

Big companies like Microsoft have their own mental health initiatives known as Microsoft Cares, providing counseling through in person, digital and telephone sessions. Similarly, Palo Alto Network, a global cybersecurity leader encompasses one-on-one sessions with certified coaches focusing on mental health, career, and financial well-being. Additionally, private counseling sessions with licensed clinical therapists, unlimited participation in live group sessions, guided meditations, and various other offerings are available. Recognizing the importance of taking breaks to rejuvenate, RingCentral, a leading communications company, acknowledges the necessity of disconnecting. To support this, RingCentral introduces "CaRing Days," granting employees additional paid holidays and extended weekends every quarter. This initiative allows employees the opportunity to unwind, pursue activities they enjoy, and recharge. Adding to this Unilever, a goods company addresses mental health through in-person mindfulness workshops and manager training, fostering a supportive culture where employees feel comfortable seeking help without stigma. They've also developed an app for employees to access health information and urgent assistance anytime (Ripplematch, 2023).

In conclusion, despite the above-mentioned strategies for fostering mental wellness in the workplace, promoting mental health within an organizational context remains an ongoing and continuous process. Ensuring the well-being of employees' mental health demands sustained and long-term commitment. Moreover, when mental health related guidelines are set within an organization highlighting the priority needs of the workers through timely coordination that enhances the positive workplace setting. Organizational Interventions that address all workplace-related issues like workload reduction, need-based schedule modification, enhancement in communication and team work can be taken into consideration to minimize emotional distress and work-related outcomes (WHO, 2022). Therefore, when an organization conducts activities for the mental health and welfare of its employees, it ultimately benefits both the workers and the company which leads to a healthy working environment.

In today's sedentary work culture, many of us often find ourselves spending long hours sitting which can have detrimental consequences on our physical and mental health. A sedentary lifestyle, characterized by prolonged sitting and limited physical activity, has been associated with various health risks including a higher likelihood of developing chronic diseases such as obesity, cardiovascular disease, type 2 diabetes, and musculoskeletal problems (CDC, 2022). Moreover, lack of any kind of activity has been linked to poor mental health outcomes, including increased levels of stress, anxiety, and depression (CDC, 2022).

Engaging in regular physical activity can have a multitude of benefits, especially for people who find themselves in front of a desk for hours i.e. office workers. The World Health Organization (WHO) suggests that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week (NCBI, 2020). By incorporating physical activity into the daily routine, studies have shown to lower rates of work-related musculoskeletal disorders (WMSDs) and occupational hazards, strengthen muscles and bones, enhance flexibility and posture, and manage weight (Matheus & Martinez, 2021). Engaging in any kind of exercise stimulates the release of endorphins, also known as "feel-good" hormones, aiding a lot in boosting energy levels and improving one’s mood (CDC, 2021). Furthermore, physical activity has been shown to improve cognitive function, including overall memory, attention, creativity, and productivity making it a valuable tool for any worker to enhance their performance and better problem-solving abilities in the workplace. It positively impacts mental health, reducing symptoms of stress, burnout, and anxiety and improving overall well-being (Thorsteinsson, 2015). It is crucial to incorporate regular physical activity into the workday daily routine to counteract the negative impact of prolonged sitting.

Incorporating Physical Activity into the Workday

Finding opportunities to incorporate physical activity into the workday can be challenging especially when your work requires you to sit in front of a screen for hours. However, with some creativity and planning, it is possible to establish a loop-hole routine that promotes regular movement and breaks from sedentary behaviour. Below are some strategies and options you can consider to incorporate into your day. This is the ultimate guide for you to make your 9 to 5 a bit less stagnant and a bit more active:

1. Take Frequent Breaks: One of the simplest ways to incorporate physical activity into the workday is by taking frequent breaks from sitting. You can set reminders to get up and move around every hour or so, even if it's just for a few minutes. Taking breaks from your screen relieves your eyes from the stress caused by focusing continuously at the screen. One can use this time to stretch your legs, walk around the office, or even just closing your eyes helps. A quick walk up and down the stairs will help increase the blood circulation. 

To help you make said decision, applications such as BreakTimer and Stand Up emerge as valuable allies. These apps offer customizable break reminders tailored to your working hours, ensuring that you don't inadvertently overexert yourself. One prominent methodology that aligns with this approach is the Pomodoro technique, a widely acclaimed time management method, which asks you to alternate between work sessions and short breaks. It enables one to strike a harmonious balance between maintaining productivity and safeguarding wellbeing. It helps sustain concentration and stave off mental fatigue making it a win-win situation. There are Chrome extensions like Focus To-Do which helps to make this process more than an afterthought, ensuring its seamless incorporation.

2. Stand and Move While Working: Investing in a standing desk or adjustable desk or ergonomic chair can encourage movement and improve posture. It allows you to alternate between sitting and standing throughout the day, reducing the amount of time spent in a sedentary position. Standing while working can help improve posture, increase calorie expenditure, and reduce the risk of musculoskeletal issues. Additionally, one should make an effort to move around while performing tasks, such as pacing during phone calls or walking to a colleague's desk instead of sending an email.

3. Active Commuting: This might not be an option for everyone but considering alternative modes of transportation that require physical activity might be a great opportunity to incorporate some exercise before and after the workday. Walking or biking to work some days a week, if not daily can be considered. It is a great way to get in your steps or activity for the day without much thought. If commuting is necessary, consider getting off/on at a one-stop difference to give yourself a chance to move your body. 

4. Desk Exercises and Stretches: Performing exercises and stretches at your desk every few hours can help alleviate the negative effects of prolonged sitting. Simple activities like shoulder rolls, body twists, wrist stretches, and leg raises can be done discreetly without additional equipment. Incorporating these exercises into your daily routine can improve posture, reduce muscle tension, and increase energy levels.

5. Encourage Workplace Wellness Programs: Advocate in creating a supportive culture that values and encourages physical activity. This could involve step challenges, encouraging employees to use stairs instead of elevators, providing access to walking trails or outdoor spaces, and longer lunchtime breaks to incorporate exercise classes or friendly sports tournaments. Or maybe through compressed workweeks, or remote work arrangements that could provide more opportunities for physical activity. 

Even within our own company, this ethos resonates as many of us relish post-lunch walks to re energize, while others opt for activities like cricket and table tennis. Furthermore, team camaraderie is fostered through our company futsal team and hiking group, reflecting a commitment to a supportive and health-conscious work environment. Employers have a significant role to play in promoting workplace health and providing support and resources for employees to engage in regular physical activity. It is important to remember that a company that prioritizes work-life balance and active lifestyle for their employees also benefits the overall productivity and success of the organization. 

Big companies like Samsung, Wayfair, SAP, Accenture Interactive and Sky are using apps like Peloton’s new Corporate Wellness program, which provides employees access to the Peloton app and exclusive benefits, endorsing team building along with healthy habits (Digiday, 2021). For a long time, Microsoft and Google have had the well-being of their employees as an utmost priority which we can see being reflected in their efforts with an all-encompassing wellness program featuring onsite healthcare services, including physician, chiropractic, physical therapy, and massage services, as well as access to fitness centers, classes. An American software company based in San Francisco, Asana Inc., even pays their employees to take naps in their  “nap rooms” to help them recharge, and de-stress along with offering unlimited Paid-Time Off (PTO) to help employees achieve work-life balance (Monster). 

Employee wellness activities like the above are not only available in big companies. Many small companies in the US like Stride and Bowery Farming have started incorporating this and encouraging an active lifestyle for their employees whether it be by providing access to free mental health services platforms or giving wellness stipends for quarterly “recharge weeks” (The Muse, 2023). A company gym has become a mainstay for many firms and companies, while elsewhere, subsidized health club memberships have become a familiar employee benefit which we can also see seeping into workplaces of Nepal as well with companies like Ncell with their Green Park and in-office gyms (myRepbulica, 2021). 

Physical activity is not only essential for maintaining good health but also plays a vital role in the productivity and well-being of office workers including job satisfaction. Incorporating regular physical activity into the workday is essential for office workers to combat the negative effects of prolonged sitting. By implementing strategies such as active commuting, taking regular breaks, engaging in desk exercises, using active furniture, and promoting workplace wellness programs, one can enhance their overall quality of life. Remember, staying active 9 to 5 is not only beneficial for physical health but also contributes to increased productivity, improved mood, and overall job satisfaction. By following some of the above-mentioned tips and implementing the strategies outlined, one can stay active 9 to 5, and reap the benefits of a more active work environment.

Considering how vast the world of IT and technology is it can be overwhelming to choose a niche. Once you are out in the real world, as long as you have a desire to learn and explore, the sky's the limit. This is my story of how a Front-end developer with a Computer Networking and IT Security degree is now a UI/UX designer. 

How did it all start?

A lot of what I learned in terms of programming in the early years of my career was all about experimentation. Like everyone, I started with HTML, CSS, and JavaScript. Slowly became familiar with Bootstrap and SASS. 

We are always looking for that next big thing, the hunger of wanting more will always be persistent. I asked myself, Is this enough? What if Python programming is better? What if PHP is easier? What if React earns me more money? As it is more demanded in the market. These are some of the basic dilemmas that every novice programmer deals with and there is nothing wrong with it. It is very legit to feel this way.

How did I overcome all my career dilemmas in the early stages?

Stay curious and don't be afraid to experiment! 

If you are in a situation you don't like, you cannot expect others to change it for you. Keeping that in mind, I firstly threw myself at a 3-month long paid Django framework training where I learned the basics of Python and created websites using Django. Since I had this big question about what Python programming was like. After the in hand experience I knew if I wanted to pursue a career with it. Surprise! surprise! I didn't.

Similarly, over the coming years, I experimented with PHP, WordPress, webflow and React. 

Does your degree matter? How did I get into Computer Networking and IT Security?

To give a broader sense of the story. I had pursued a Computer Science degree which I eventually dropped out of after 2 and a half years. This strengthened my basic programming knowledge. I decided to explore other fields except for programming. This pushed me into the world of Computer Networking and IT Security, purely out of curiosity and boredom. Although I completed the degree with flying numbers, I sensed that this aspect of the profession may not provide as much room for imagination or a sense of creation as I had hoped. A degree helps a lot but it is not mandatory if you are competent and passionate enough. Except for that, it's never too late to switch careers, if the expectations of your growth are not being met. 

Why did I quit my front-end developer job?

I eventually ended up doing an internship on React JS just because it was much easier to find a programming job and I had some expertise in it to start with. Alongside my internship, I also worked as a travel content writer and a photographer as side jobs because it was much more fulfilling and to keep my options open.  

After the internship, I worked as a front-end developer for about 7 months in the same company. This was the perfect amount of time for me to realize this was not what I wanted to do for the rest of my life. As a person with an eye for art and creativity, I love colors, designs, and creating visuals with humor. Programming was nowhere near it, it felt forced and unnatural. This reason was enough for me to quit the job and was a much-needed experience for my career. 

How did I prepare myself for a UI/UX designing career as a beginner?

Case Studies! Work on the quality and variations of your case studies to create a strong profile. 

After having worked professionally for a company, I learned the responsibilities of a UI/UX designer. It seemed like a perfect mix of work and fun, enough to keep me interested. 

I started with the “Design Thinking Process” Google course. I took additional Udemy courses to strengthen my design fundamentals and also made a regular habit of reading the latest UI/UX-related articles. Through these courses, I realized the crucial role of research and UX in any design process. I rapidly started building my profile with case studies and mini projects watching YouTube tutorials. Alongside that, I was also interviewing for as many companies as I could and that was one of the best things I had ever done. Not only that allowed me to explore different company cultures but learned so much more about what I was lacking to be ready for a UI/UX job and what next I should be preparing for. On the other hand, every other interview made me more confident for the next one. 

How is it going? What is it like to be a UI/UX designer?

It's been great ! Being able to express myself through ideas, colors, and designs has been the biggest perk. Besides that, the freedom to experiment and create has been very important not only career-wise but also for personal growth. After the completion of a certain design or project, UI/UX has been critical for me to reflect and develop a self-concept. The other significant aspect of UI/UX has been being able to apply its principles to real life. Proper use of Empathy for people, aesthetics, and the importance of consistency and iteration is a necessity in the field of UI/UX which can be branched outside of work. Except for that, a better partnership at work would have helped a lot, I guess! The “lead UI/UX designer” is not proving to be much of a help though. 

Talking about the technical growth, it has opened up a door for me to pursue an interest in graphic design, animation, digital painting, motion design, visual arts, UX writing, Data Analysis, and data visualization. It has motivated me to be in a headspace to explore more and want more. It has also made communication easier. As you have been on both sides of things, you can view problems from different perspectives. Collaboration with developers, project managers, product managers, and QA becomes much easier. Realizing how important Storytelling or a concrete flow is while creating any project, UI/UX has immensely helped me succeed in this department. 

What did I realize after all this experience? 

UI/UX is more than just a term for product design. The more you learn about the principles of design you understand how technically everything you see (fonts, colors, spacings, illustrations, etc) should please a user visually in a collaborative manner. You realize UX is more than just making a usable product. UX is more connected with the human psychology of what a user likes and dislikes and how a user behaves in certain conditions. It teaches you about building empathy for users so they can have the most effortless experience using the product you design. These can be used in your daily habits too if you look at the bigger picture. 

This phase of finding the right career choice has been a rollercoaster and has made me realize no one really knows what they are after. You have to be brave enough to explore and hit and trial with the opportunities you are presented with. If you are not provided with the opportunities, make one for yourself. As quoted “You miss 100% of the shots you don't take”, UI/UX has been the epitome of this in my life. Work is something you will be doing everyday for god knows how long and if work feels like “work”, it is easy not to enjoy it. So, it's better to explore rather than settle for a career you know will add no value to you as a professional and a person.

You can fail at what you don’t want so you might as well take a chance on doing what you love. - Jim Carrey