Dr, PHEW!
Aren't We All Beginners At Some Point?
First we open our eyes, before we let colours set in. First we drink milk, before we try out solid food. First we crawl, before we walk....
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PHEW! What a day! Come and take a breather with us!
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P.H.E.W.!
People's Health & Emotional Wellbeing
PHEW! is a peer-led support group for anyone who has experienced symptoms of a mental health condition such as depression, anxiety, posttraumatic stress disorder (PTSD) and other conditions. This platform is created to be an open, safe and non-judgmental place for you guys to share your thoughts around the subject, “mental health”. We hope that our platform would be able to reach out to those who are struggling with any associated problems surrounding mental health.
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EXPERIENCE CHANGE WITH PEOPLE'S HEALTH & EMOTIONAL WELLBEING
Your Well-Being Is in Good Hands
Are you struggling with issues related to trauma, grief, addiction, anxiety, or major life changes?
By sharing your experiences in a safe platform, you can hope to gain emotional support and even develop encouraging relationships with other people who are in the same boat.
OUR FOUNDER
A Mental Health Advocate Specialising in Art Therapy
One Who Amplifies The Voices of People In the Form of Art Murals
Hailing proudly from Penang, a quaint island nestled in the northern reaches of Malaysia, Constance recognized the longstanding oversight of mental health issues in her community. Often dismissed and deemed problematic, the significance of mental health had been marginalized.
This awareness spurred the creation of People's Health & Emotional Wellbeing, affectionately known as PHEW! It serves as a secure haven for those feeling isolated, providing a source of solace. The foundation of this platform rests upon fostering a sense of community, offering emotional support through insightful blog posts and an enriching podcast series titled "the Spirit of PHEW!".
PHEW! aspires to be a guiding light for those in need, transcending geographical boundaries to unite people worldwide. Irrespective of race or age, the platform aims to instill a shared sense of purpose within the community, highlighting the resilience of human connections regardless of physical distance.
As the visionary behind PHEW!, Constance endeavors to encourage individuals to embrace the uniqueness of their souls and express themselves through various mediums. Whether through the meditative rhythm of music, fostering a closer connection to mindfulness, or the vibrant hues used in the art of life's canvas, symbolizing emotions and aiding in the navigation of feelings.
Her life's purpose and driving passion involve spreading the message that kindness persists in the world, challenging the misconception that genuine smiles are scarce. Constance's advocacy for mental health has extended beyond borders, representing Malaysia across ASEAN and earning her a U.S. fellowship. Acknowledged as a Rising Star by WEDU Global, and also awarded with the Phoenix Outstanding Award for her collaborative efforts have contributed to shaping a new generation of youths.
In 2021, as part of the Youth Mentorship Programme organized by Chevening Alumni Malaysia, Constance was invited to become a certified Prince’s Trust Foundation’s progression mentor. Under the patronage of the now King Charles of the UK, she mentored a 15-year-old struggling with confidence and mental health issues, reporting significant progress in the journey towards self-improvement.
Featured by U.S. Embassy Kuala Lumpur
On a different front, she is a co-founder of the Young Southeast Asian Leaders Initiative (YSEALI) Council of Malaysia (YCOM). YCOM stands as an autonomous alumni organization dedicated to championing the concerns and perspectives of YSEALI alumni in Malaysia. Our objective is to motivate young individuals to engage actively in youth development and foster social impact in Malaysia and across Southeast Asia.
As of December 22, 2023, our community proudly comprises 224 alumni members.
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THE DOUBLE LIFE
Dedicated to achieving excellence and fostering innovation, she is currently leveraging her expertise and advancing her ideas within a forward-thinking company.
The ethos guiding her endeavors aligns with
the Razer Inc's mantra "For Gamers. By Gamers."
Her noteworthy contributions to Malaysian society were highlighted in TheStar in 2022.
Constance holds a degree in accountancy and finance from Monash University Malaysia and is a certified CPA under CPA Australia, boasting over six years of expertise in financial auditing encompassing both assurance and IT audit.
Having worked at PricewaterhouseCoopers, one of the Big 4 Accounting Firms, she is driven by a passion not only for financial auditing but also for advocating financial literacy alongside the crucial importance of mental health in her community.
"Just as medicine confers no benefit if it does not drive away physical illness, so philosophy is useless if it does not drive away the suffering of the mind."
Epicurus, an ancient Greek philosopher
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A BIT ABOUT THERAPY
We implement effective psychotherapy methods to instill self-understanding among the people and encourage them to adopt new attitudes and feelings towards life situations. It is essential to keep in mind that therapy is not a magic pill or a quick fix: therapy is a healing process that necessitates participation and investment from the patient and caretaker alike. But in the end, making small changes to self-defeating behavior and coping with feelings of sadness, fear, and pain can bring life-altering results.
SERVICES WE OFFER
With You Every Step of the Way
Your well-being is my ultimate concern. Whether you’re an individual, a couple or a family looking for help - these sessions are designed to strengthen your confidence, and assist you in the healing process.
Take one step at a time because one step is all you needed to make a difference. Come and take a breather with us!
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SPIRIT OF PHEW!
Listen to the rhythm of your heartbeat
Spirit of PHEW! is a podcast channel initiated by PHEW!, a mental health support group. When you have any moment of doubt, listening to our channel will make you feel less alone. Having a sense of belonging in our community can be achieved if people started opening up more on the subject and normalize frank conversations. Come and take a breather with us!
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COMING SOON!
A Happier, Healthier You
In my therapy sessions, we will work to solve current problems and improve positive thinking and behavior. I will help you "re-frame" your reactions and provide you with valuable tools to cope with life's obstacles. I'm confident you'll find my personalized support group sessions beneficial and inspirational. Get in touch to book an appointment!
HER MENTAL HEALTH ADVOCACY JOURNEY (so far)
In Amplifying The Voices of The Silent Warriors in Malaysia, ASEAN, & Beyond
"YOU'RE NOT ALONE",
An Art Mural & Mental Health Community Gathering
World Mental Health Day 2023
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In preparation for World Mental Health Day on October 10th and inspired by Penang's celebrated street art culture, Constance has embarked on a project that integrates aspects of art therapy into a mural. She personally painted 90% of the mural, reserving the remaining 10% to be completed by the community as a tangible expression of their endorsement for mental health awareness.
From left to right, Mr Manu Bhalla (U.S. Embassy Chargé d’ Affaires); Ms Constance Luk (Co-Founder of YSEALI Council of Malaysia); YAB Chow Kon Yeow (Penang Chief Minister); YB Syerleena Abdul Rashid (Member of Parliament of Bukit Bender) & YB Joshua Woo (State Assemblymen of Pulau Tikus)
On 30 September 2023, Penang Chief Minister YAB Chow Kon Yeow, U.S. Embassy Chargé d’ Affaires Manu Bhalla, and Penang lawmakers jointly inaugurated the first art mural in Penang dedicated to promoting mental health awareness in the lead up to World Mental Health Day on October 10.
Citing a 2017 report, the Chief Minister underscored that almost 30% of adults and 12.1% of children in Malaysia experienced mental health challenges, with these figures being exacerbated by the pandemic.
“This mural reminds us to extend kindness not just to others but to ourselves. It is important to understand that it's okay not to be okay,” said Chow.
The launch, which took place in an alley near Jalan Cantonment, was graced by the presence of U.S. Embassy Chargé d’affaires Mr. Manu Bhalla, which supports this initiative. After jointly unveiling the mural, Bhalla said, “I am honored to work with the distinguished leaders from the Penang State Government to raise awareness about mental health, a very important topics which has been too long neglected.”
This event, while celebrating the cause, will also symbolise our united stance against mental health stigmas. By adding our personal touches to the mural, we emphasise the message that no one is alone in their mental health journey.
The QR next to the "People's Tree" will lead you to
3 mental health hotlines in Malaysia:
1. General Public - Malaysian Mental Health Association
2. For Women - Women's Centre for Change (WCC)
3. For Children - Buddy Bear Child Hotline
May this art mural be a constant reminder to us all that regardless of how blue you feel, you have a good supportive system around you, and just like the willow trees on the left and right, you are a survivor.
This mural launch was featured on 8 media coverages (Free Malaysia Today, ChinaPress, Oriental Daily, SinChew, GuangMing, KwongWah, Pocket News & Buletin Mutiara).
INTERNATIONAL RECOVERY SYMPOSIUM 2023
Organised by Ministry of Women, Early Childhood & Community Wellbeing Development Sarawak; Organization for Addiction Prevention, Treatment & Rehabilitation & International Society of Substance Use Professionals, Malaysia Chapter
Left: President of OAPTAR and ISSUP Malaysia Chapter, Ms Cindy Biding
Middle: Chief Executive of ISSUP, Ms Joanna Travis-Roberts
Constance was honored with the Phoenix Outstanding Award at the International Recovery Symposium for her outstanding achievements, innovation, leadership, or advocacy in the realm of DDR or substance use disorder prevention, treatment, or recovery support. The award was presented by Datuk Amar Haji Awang Tengah, Deputy Premier of Sarawak, and Datuk Fatimah Abdullah, Minister of Women, Early Childhood, and Community Wellbeing Development.
This symposium was featured on Dayak Daily
MENTAL HEALTH FIRST AIDER TRAINING COURSE
Organised by Young Southeast Asian Leaders Initiatives (YSEALI) Council of Malaysia (YCOM)
This 2-day course was organised by YCOM and facilitated by the Malaysian Mental Health Association. Certifying 25 participants of diverse ages and backgrounds as Mental Health First Aiders in Malaysia.
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This event marks one of the community projects commemorating the 10th anniversary of YSEALI in Malaysia, with the support of the U.S. Embassy in Malaysia, reflecting a commitment to youth empowerment and community development.
“Self-Empowerment Journey: Our Pocket Stories in Lifting Each Other Up"
YSEALI Civic Engagement Super Summit 2023 @ Bangkok, Thailand
Constance conducted a workshop on the journey of self-empowerment during the YSEALI Civic Engagement Super Summit in Thailand in May 2023. This aligns with the tradition of observing Mental Health Awareness Month in the United States, a practice dating back to 1949.
This gathering took place in a secure environment, providing participants with the opportunity to open up about their previous traumas and discuss how they managed to overcome them.
“Knowing That It’s OK to Take A Break” Roundtable Talk
YSEALI Civic Engagement Super Summit 2023 @ Bangkok, Thailand
At the YSEALI Civic Engagement Super Summit in Thailand in May 2023, a panel session titled "Knowing It's OK To Take A Break" was conducted with Constance being one of the main panelists and overseen by Mr. Hector Zelaya from Arizona State University. This resonates with the long-standing tradition of observing Mental Health Awareness Month in May in the United States, dating back to 1949.
BEFORE IT'S TOO LATE, a substance use awareness workshop
World Mental Health Day 2022
In conjunction with World Mental Health Day, a workshop titled "Before It's Too Late," focusing on raising awareness about substance use, has been implemented in workplaces and schools throughout Malaysia. The initiative targeted four distinct groups, including secondary school students, university students, and young working adults aged 14 to 40, identified as high-risk individuals for substance use in various regions of Malaysia, such as Penang, Johor, and the Klang Valley.
The program commenced with capacity-building, also referred to as awareness raising, to elucidate the purpose of the event. This was followed by a check-in session incorporating a pre-program survey designed to assess participants' knowledge and understanding of substance use. Subsequently, the agenda featured a Myth vs Reality activity aimed at sharpening participants' focus on the day's topic. A brief teatime sharing followed, providing an overview of addiction, drug use, and the impact of drugs on our lives. The program then progressed to a Case Study activity, comprising two games—Positive Choice and Drug Scene Stimulator—to delve deeper into the discussed subject matter.
The program kicked off with interactive games like tennis ball, human pipeline, and fear in a balloon, designed to identify stressors and stimulate discussions on coping strategies. Going deeper, participants explored the repercussions of inadequate coping and recognized the positive role that certain forms of stress can play in life. Seizing the moment, the organizer introduced various helplines for victim support. The program concluded with a session on gratitude and self-affirmation, during which group members shared general or personalized affirmations highlighting their unique qualities. As a motivational touch, a Motivation Tree was established, allowing participants to pin their aspirations at the venue and fostering mutual encouragement and support in working towards their goals.
Executed across Peninsular Malaysia from September 30 to October 21, 2022, on four separate occasions, the program garnered a total of 564 participants, surpassing the initial target of 400. All participants actively engaged in the full event, gaining a comprehensive understanding of the dangers of substance use and learning how to seek help for themselves, friends, and family. The pre-post survey conducted by the organizer for each event reveals a notable improvement. The pre-test indicates a 27% level of understanding of substance use among participants, increasing substantially to 79% in the post-test. This signifies the suitability of the curriculum for the audience and suggests its potential for broader dissemination through various channels. The statistics also demonstrate participants' ability to share their insights with peers or digitally, creating a ripple effect that amplifies awareness and underscores the importance of seeking help, aligning with the program's objectives.
SELF-LOVE, SELF-LEARN, 2021 Edition
World Mental Health Day 2021
In alignment with World Mental Health Day, PHEW! is partnering with the International Youth Club to embrace the essence of mental health amid the challenges posed by the 2021 pandemic. "Self-Love, Self-Learn, 2021 Edition" stands as a global youth movement dedicated to celebrating collective achievements within the community. Our event has touched the hearts of over 39,000 individuals worldwide.
Undoubtedly, this year, much like any other, has had its share of highs and lows. Consequently, there are undoubtedly instances that have occurred or are currently unfolding in 2021 that warrant celebration!
Ultimately, what holds significance is the effort you've put forth. The incremental steps taken throughout our journey have propelled us to where we stand today. Recognizing and cherishing these small moments is the key to fostering contentment and a happier life. 💚
PHEW! I STILL GOT THIS!
PHEW! WE GOT THIS!
World Mental Health Day 2020
This year's World Mental Health Day, observed on October 10, arrives amidst substantial changes in our daily lives due to the COVID-19 pandemic. Recent months have posed numerous challenges: healthcare workers confronting the difficulties of providing care under demanding conditions, students adjusting to remote learning with limited interaction with teachers and peers while grappling with uncertainties about the future, and workers facing threats to their livelihoods. Many individuals find themselves in poverty or fragile humanitarian settings with minimal protection from COVID-19. Those with mental health conditions experience heightened social isolation, and managing the grief of losing a loved one has become even more challenging, often without the chance to say a proper goodbye, as noted by the World Health Organization (WHO).
In alignment with World Mental Health Day 2020, PHEW! digitally united a diverse group of Malaysians to bring a sense of purpose to our community and underscore the resilience of our connections, irrespective of physical distances. Whether your community is large or small, establishing connections is crucial for mental well-being. It's essential to recognize that just as you seek a community, others also value having you as part of theirs. Mutual support is vital.
Maintaining a separation between your feelings and self-worth is crucial. When your emotions are hurt, it shouldn't alter your perception of yourself. Uphold your confidence, stay focused, and let nothing hinder your progress toward achieving your goals. In doing so, you'll witness your dreams gradually manifesting into reality. May this message serve as a guiding light for those in need.
PHEW! We got this!
PHEW! WHAT A RELIEF!
WORKSHOP
World Mental Health Day 2019
To commemorate World Mental Health Day 2019, People's Health & Emotional Wellbeing, commonly referred to as PHEW!, organized a "What A Relief" workshop at Penang Chinese Girls' High School. The objective was to raise awareness about mental health and its associated issues. Various stress relief activities, including laughter yoga and straightforward self-care tips, were implemented for the students during the workshop.
Elevating the experience, we went a step further by installing a personalized PHEW! public punching pad, allowing students to vent their frustrations in a safe manner. Our aspiration is that attendees of the workshop found something uniquely valuable. If you're navigating a tough day and feel like there's no one to turn to, remember you're never alone, and we're just a click away. Join us to catch a breath and always remember to SMILE! Brighter days lie ahead!
OTHER YOUTH INITIATIVES
IN SPREADING YOUTH EMPOWERMENT ACROSS MALAYSIA, ASEAN, & BEYOND
Young Southeast Asian Leaders Initiatives (YSEALI) ACADEMIC FELLOWSHIP
Funded by U.S. Department of State
In May 2022, Constance was chosen as the representative of Malaysia for the esteemed YSEALI Academic Fellowship at Arizona State University, focusing on the theme of Civic Engagement. Alongside 13 fellow participants from ASEAN, she visited community centers throughout Arizona, gaining insights into the implementation of U.S. policies addressing critical issues in the country. Additionally, they volunteered at homeless shelters and food banks during their program.
One of the highlights of the fellowship was the visit to One.n.Ten, a nonprofit charitable organization dedicated to serving and assisting lesbian, gay, bisexual, transgender, and questioning (LGBTQ) youth. One.n.Ten provides youth with tools to improve self-esteem and self-acceptance.
Another was the visit to an animal therapy farm. The Selah Carefarm is a very special place on 20 acres of beautiful farmland where bereaved family members can come to both give and receive connection, compassion, and understanding. All the animals on the carefarm have been rescued from abuse, neglect, torture, or homelessness. Our grieving families know what it means to suffer, and so do these animals.
In her own words, "I was told that it is foolish to have multiple dreams. I was told it is impossible to have 9 to 6 job and still want to play a part in non-profits. I was asked constantly, why am I so passionate in working so hard on projects that wouldn't offer me any monetary value. Honestly, they make me happy. When you are able to see genuine smiles from people, it hits you on a different level. My dream is still far away from me, but one thing I would never do is to compare myself with my friends who are already halfway there with building up their centers in helping people. Our dreams differ from one another and we are different people at that. All of us pace things differently, in our own way, and some day I'll be there too."
YSEALI MALAYSIA SUMMIT 2022
Organised by Young Southeast Asian Leaders Initiatives (YSEALI) Council of Malaysia
YSEALI Council of Malaysia (YCOM) is an independent alumni organisation representing the interests and voice of the YSEALI alumni in Malaysia. Co-founded with 4 other like-minded young leaders, our mission is to inspire young people to connect and contribute to youth development and social impact in Malaysia and Southeast Asia.
From left to right, Ian Chin (Co-founder of YCOM); Atteleth Don Paris (Co-founder of YCOM); His Royal Highness Majesty Tunku Zain Al-‘Abidin ibni Tuanku Muhriz (Founding President, Institute for Democracy and Economic Affairs – IDEAS Malaysia); The Honourable Dato’ Sri Saifuddin binAbdullah (Minister of Foreign Affairs, Malaysia); His Excellency Mr Brian McFeeters (U.S. Ambassador to Malaysia); Constance Luk (Co-founder of YCOM) and Zaim Mohzani (Organising Chair & Co-founder of YCOM)
This year, YCOM has organised the YSEALI Malaysia Summit to showcase the impact of YSEALI alumni on Malaysia’s development from entrepreneurship to public policy. Over 100 YSEALI alumni and young changemakers had gathered in person and virtually in Kuala Lumpur to discuss key challenges and opportunities in Malaysia and Southeast Asia.
With the increasing role of Generations Y and Z in various fields of the economy, society and politics, the Summit was themed “The Rise of Youth Power in Malaysia and Southeast Asia”. This Summit was supported by the U.S. Department of State’s Alumni Engagement Innovation Fund (AEIF) and the U.S. Embassy in Kuala Lumpur. This Summit was featured on 8 media coverages (Free Malaysia Today, The Star, Bernama, Utusan Malaysia, Astro Awani, Guang Ming, Sin Chew, Oriental Daily).
Youth Camp for ASEAN and Friends’ Engagement 2022
Organised by Ministry of Foreign Affairs (South Korea)
In August 2022, Constance was selected to represent Malaysia in a youth conference hosted by the Ministry of Foreign Affairs in South Korea. Along with the other selected participants, they have drafted a joint statement on common objectives for a free, peaceful and prosperous Indo-Pacific region, calling for long-term youth engagement plans in the region, as well as a need to establish international frameworks free of major power rivalry.
One aspect of the YCAFE program that particularly intrigued her was the concept of bringing together participants from various countries not only within ASEAN but also across the broader Indo-Pacific Region. The idea of converging in a neutral setting to engage in discussions about common concerns resonated with her. The shared goal among us all is to promote peace and prosperity in our respective nations. However, achieving peace within our individual countries necessitates an understanding of the interconnected and interdependent relationships among nations globally. To make strides towards peace, collaboration is essential, where countries collectively perceive the world as a unified entity rather than a fragmented part of it.
She is keen on gaining firsthand insights and unfiltered narratives from fellow participants, eager to comprehend the state of their countries from their unique perspectives. This would complement the information she has gathered from news sources and online articles. The anticipated sharing session promises to be an enriching discourse on our varied interpretations of peace, the strategies for attaining it, the challenges we currently confront or have overcome, and potential cross-country relationships to foster awareness among our youth.
This YCAFE was also featured on Korea JoongAng Daily.
YSEALI CIVIC ENGAGEMENT SUPER SUMMIT 2023
@ Bangkok, Thailand
As a representative of Malaysia, Constance served as a member of the planning committees for the Summit. Her featured article can be read here.
COMMUNITY OUTREACH PROGRAMME
@ MERSING, JOHOR
Organised by Young Southeast Asian Leaders Initiative (YSEALI) Council of Malaysia (YCOM)
In September 2023, an approximately 20 high school students were engaged in an educational excursion to learn about marine ecosystems and the importance of conservation. YCOM members played a key role in coordinating and overseeing this insightful program. This event marks one of the community projects commemorating the 10th anniversary of YSEALI in Malaysia, with the support of the U.S. Embassy in Malaysia, reflecting a commitment to youth empowerment and community development.
COMMUNITY OUTREACH PROGRAMME
@ KUCHING, SARAWAK
Organised by Young Southeast Asian Leaders Initiative (YSEALI) Council of Malaysia (YCOM)
"Planting Trees Today, Growing Forests Tomorrow"
We saw the successful planting (and growing) of more than a 100 indigenous tree saplings at the Sarawak Forestry Corporation HQ by members of the public as well as students from the Swinburne Green Club.
This commitment not only assisted in the commencement of a forest reserve but also, contributed in efforts of carbon sequestration and production of oxygen in the city of Kuching.
Shout outs to the Sarawak Forestry Corporation, the US Embassy KL, and staff/students from the Swinburne University of Technology for making this happen.
This event marks one of the community projects commemorating the 10th anniversary of YSEALI in Malaysia, with the support of the U.S. Embassy in Malaysia, reflecting a commitment to youth empowerment and community development.
From left to right, Mr Ian Chin (Co-Founder of YCOM); Mr Zolkipli Mohamad Aton (Chief Executive Officer at Sarawak Forestry Corporation), Ms Constance Luk (Co-Founder of YCOM) & Mr Mark Liao (Sarawak Eco Warriors & YSEALI Alumnus at East West Center)
YSEALI MALAYSIA FESTIVAL 2023
Organised by Young Southeast Asian Leaders Initiative (YSEALI) Council of Malaysia (YCOM)
YSEALI Malaysia Festival 2023 is an event marking a significant milestone - the 10th anniversary of the Young Southeast Asian Leaders Initiative (YSEALI).
Over the past decade, YSEALI has played a pivotal role in nurturing young leaders and fostering strong ties among Southeast Asian nations. This event, hosted by the YSEALI Council of Malaysia (YCOM), the alumni association of YSEALI in Malaysia, is a celebration of the remarkable journey and achievements of YSEALI alumni.
The festival will feature a mix of sessions reflecting on the past, present, and future of YSEALI, inspiring stories from fellow alumni, and the presentation of the YSEALI Malaysia Alumni Awards. Supported by the U.S. Embassy in Kuala Lumpur, this event is a wonderful opportunity for networking, sharing experiences, and renewing our commitment to the YSEALI mission.
From left to right, Mr Zaim Mohzani (Organising Chair & Co-Founder of YCOM), Mr Manu Bhalla (U.S. Embassy Chargé d’ Affaires); YB Syerleena Abdul Rashid (Member of Parliament of Bukit Bender) & Ms Constance Luk (Co-Founder of YSEALI Council of Malaysia))
HER ALMA MATER
Monash University Malaysia
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With Dato' Professor Adeeba Kamarulzaman as the University’s Chief Executive Officer, Monash University Malaysia, and Pro Vice-Chancellor and President (Malaysia), Monash University Australia
Monash University's motto Ancora Imparo ("I am still learning") reminds us that the search for knowledge never ends.
For Constance, this motto is one she holds dearly in her heart, embodying her passion for the community. Her advocacy for mental health began during her time as the Welfare Officer at Monash University Student Association (MUSA) and has continued without pause ever since.
DEAR REALITY, PHEW!
by People's Health & Emotional Wellbeing
WE ARE HUMANS AFTER ALL
One Smile. One Story
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CONTACT ME
I love helping anyone that needs help in developing the tools they need to cope with all of life’s challenges. Contact me today to learn more and book a session.
Penang, Malaysia
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