Emotional well-being – Online

This is a time of great emotional turmoil and stress. The pandemic has held us hostage for over a year now and continues to threaten not only our physical but also our emotional wellbeing. While some of us may have been struggling with issues from the past, the current situation is impacting everyone's mental health in small or big ways.

High levels of stress negatively affect our immunity. So, we need to learn how to cope with anxiety and stress better. We also need to find our inner strength to help us survive these challenging times. The Emotional Wellbeing Workshop offers tools and techniques to help with both areas.

Self-growth through writing, October 2019

Writing-for-self workshop,  Christmas 2018.

Our much loved "Emotional well-being" Workshop is now available online as well.

This emotional well-being workshop is open to all. It has been put together using scientifically validated practices and theories from the field of psychology. The program is led by Dr. Vandita Dubey, a clinical psychologist trained in the US. 

Through a host of different exercises- some of which use writing - you reflect on your life and process difficult emotions. You gain insights into your thoughts and feelings and find a new perspective - a better way to deal with life’s challenges. While various exercises are done as a group, each participant's personal journey is private. Sharing is optional.

In this workshop, we will -

  • Look back at the past - the rearview. But through a new lens - a new perspective.   
  • Explore the present. Identify issues that bother you. Discover strengths.
  • Look to the future. Tackle the inner critic. Let go of unhelpful emotions.

Self-growth through writing workshop, April 2019

Emotional well-being through writing

The Online Emotional Well-being Workshop, May 2020

In addition, meditation sessions, mindfulness and visualization exercises all help calm the mind. Writing is just a tool used in some of the exercises. Writing experience or expertise is not required. A public sharing or publishing goal is also not required. Your journey remains private.

To keep the experience personal and intimate, we accept only the first 10 applicants.

If you are looking at attending this workshop in the Himalayas at the retreat, CLICK HERE.


Online Participant   Chennai, India

Each exercise helped me think about specific issues including the origins of my emotional life, loss, letting go from multiple perspectives. The online format was very enabling since it allowed me to attend this workshop. I am not able to travel right now.


Online Participant   Bangkok, Thailand

Every day had a clear agenda and whether we interacted and shared with the other participants, we were learning and reflecting and working on ourselves. I loved Dr Vandita's gentle ways, openness, and willingness to smile and laugh with us.


Online Participant,   Bengaluru, India

The comfort of knowing I will not be judged. Vandita is of a very friendly  disposition. I felt instant comfort, and was able to dig out things that had been bothering me for a very long time. 

The workshop has been carefully put together by Dr. Dubey based on her years of training and practice in the field of Clinical Psychology as well as her original research in the area of trauma and resilience. It integrates exercises and concepts from the fields of Mindfulness, Writing for Personal Development, Cognitive Behavior Therapy and Positive Psychology & Resilience.

Participants love this workshop. They say nice things. To watch videos of participants, click here or scroll down. To read participant reviews of the Himalayan Writing Retreat, click here.   

Facilitator : Dr. Vandita Dubey is a US licensed Psychologist and a published author. She holds a Doctoral Degree in Clinical Psychology from the Illinois School of Professional  Psychology. Her book "Parenting in the age of Sexposure" was published by Rupa in 2016. She provides individual and group therapy online.  She is the expert psychologist featured on the popular you-tube channel Zen-brain.

You can learn more about her and read her blog at http://vanditadubey.com/ .

For detailed program contents, please scroll down or click here.

Are you looking for a writing skills workshop, and not one on emotional well-being? Check out our Creative Writing Workshop here


When: Dates to be announced 

Where: Your home. (or wherever you have a PC and good connectivity).

How much : For India Residents: INR 16,000. For International Participants: USD 250

For our cancellation policy, click here. 

Pre-requisite : Participants need to have a laptop and a good internet connection.

How to attend : Click on the "Sign up" link below. You can pay the workshop fee there. Email us your questions at namrata@himalayanwritingretreat.com, or call +91 -73035-16665

Only first ten registrations are accepted. Click this button to sign up.

If you are looking at attending this workshop in the Himalayas at the retreat, CLICK HERE.

Detailed Program

This workshop is an opportunity to self reflect and express one’s inner most thoughts and feelings. Sometimes we will do this directly, sometimes indirectly through the process of creative writing. Writing is a safe process of self exploration and expression. The exercises have been carefully chosen to provide participants an opportunity to explore different kinds of issues. The objective of this workshop is self growth so we will not be doing any writing-related topics like editing, reviewing or publishing.

The past and its influence

Forming connections as a group. Forming connections with the self. Working with the past.

We begin with a relaxation exercise. Learning to relax our mind by relaxing our body.

We will then do an interactive writing exercise that helps us come together as a group. We will also do some exercises to help us focus on why we are here, what we want to achieve. 

Through different exercises we will explore different aspects of our past. Trace where who we are today came from. What shaped us?

In the second half of the day we will do two exercises where we will work with some memories/experiences related to our childhood.

Working with the present

Meditation. Exploring our present: Uncovering issues. Finding their sources. Increasing acceptance. Discovering strengths.

We begin the day with a guided meditation session. Calming the mind has many benefits - psychological and physical.

With a calm mind we begin to address what troubles us the most in the present. We will complete an exercise designed to deepen one’s understanding of the issue we pick. Most often our awareness of what upsets us is at a superficial level. Therefore, we address things only at a superficial level. This does not help as the underlying issues are not addressed and various incidents keep upsetting us.

We will then do some exercises that help us explore the different facets of our personality. Accept them as part of us. And, most importantly, uncover our strengths. We need to be aware of our strengths as we need to rely on them, especially during difficult times.

Preparing for the future

Working with the internal critic. Letting go of unhelpful emotions.

The internal critic often gets in our way. This is not only applicable to creative artistes but people involved in different kinds of activities. It sometimes prevents us from ever starting activities that we may find fulfilling. We will be brave and use all our 5 senses to uncover our internal critic. We will then do an exercise aimed at uncovering it’s origins. Through another exercise we learn to moderate its negative impact on us.

We do an exercise aimed at helping us cross the bridges that we need to cross. We do another exercise aimed at putting words to unexpressed emotions. The unexpressed emotions often affect us in negative ways and it is important to express them so that we can let them go.

We will end the day with working on our personal mission statement. We will plan for our journey towards continued emotional wellbeing and growth.

We close with all participants sharing feedback.

© himalayanwritingretreat 2016-2021

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