Mental Health – Acadora

Understanding Sexual Violence: The Justice System and Gaps in Sri Lanka’s Sex Crime Laws

Recent news circulating around a high-ranking Buddhist monk, Venerable Pallegama Hemarathana Thero, reveals a horrifying yet undeniable truth about sexual abuse, especially in a society that holds tremendous respect for elders and religion. This case, indeed, should be addressed through a more critical lens. In addition, shouldn’t we question whether parents, schools, religious institutes and the government are doing enough to provide comprehensive awareness, education and protection for vulnerable individuals?

Shouldn’t people, as a community, be worried that if monks and parents in today’s world can act in such cruel ways, who cannot and who will not?

Ven. Pallegama Hemarathana Thero, a 71-year-old chief priest, was arrested on May 9, 2026, for allegedly sexually assaulting a 15-year-old girl. The alleged victim’s mother was accused of facilitating and abetting the abuse and was therefore also arrested and remanded in custody.

But, isn’t this case a hot topic that causes pain today because a Thero, a mother and her daughter were involved in it?

This child represents hundreds of children, women and men who are exposed to sexual violence every single day in silence, confusion and fear. Behind all these headlines, there is a much larger reality that victims struggle to speak about and the public fail to fully understand.

This raises a few urgent questions:

Are we truly educated enough about sexual violence?

How to identify it?

When to act against it?

Where the law stands when seeking justice?

Because as widespread as it is, sexual abuse cannot be defined in one sentence, nor can it be described by one act alone. Therefore, to be literate about sexual abuse is to be cautious and aware of any form of violent or non-consensual contact.

Therefore, with the aim of educating the pubic, this article explores the different forms of sexual abuse, the realities of victims when reporting abuse and the gaps and controversies that exist within Sri Lankan law and social awareness.

A recent 2026 survey done by the National Child Protection Authority (NCPA) revealed 144 reported cases related to child sexual abuse within just the first three months of the year. However, this only uncovers one side of a much darker reality because may cases still go unreported due to fear, shame, social stigma and lack of evidence. Sometimes, victims do not realize that what they went through was abuse.

Type of Abuse	January	February	March
Grave Sexual Abuse	3	7	7
Sexual Exploitation	1	0	0
Rape	8	16	20
Sexual Harassment	20	24	41

Taken from Child Abuse and Other child related complaints reported to NCPA by Districts by Category – (Year 2026.01.01 to 2026.03.31)

What do we really know about sexual violence?

According to the law, sexual abuse refers to any non-consensual sexual contact or behavior committed by a person or group of people. Terms such as rape, sexual assault, child sexual abuse, incest, sexual harassment and domestic violence are widely-recognized in society but many people remain unaware of the actions, behaviors and boundaries that define these crimes.

Today, society recognize sexual violence only through these labels because they lack the literacy to identify abusive bahiavior happening around them.

Now, why are we, as educated individuals, still unaware of the many different forms and realities of sexual abuse? Shouldn’t we address the act that are rarely spoken about or are trivialized to the point where society no longer even considers them abuse?

Therefore, it is important to educate ourselves about the different forms of sexual violence, the laws that exist surrounding them and the controversies and gaps that continue to exist within Sri Lankan legislation.

Rape

Rape is often defined as vaginal, oral or anal sex against a person’s will or without their consent.

The distinction between consensual sex and rape is simple: if a person says “No” and the other person still forces sexual activity upon them, it is rape. However, in Sri Lankan law, this distinction has become complicated, especially within the ranges of marriage.

Controversy I: Rape cannot happen within the context of marriage

According to the Sri Lankan Penal Code, it does not amount to “rape” if a husband has forceful sexual intercourse with his wife without her consent unless the couple is “judicially separated”. In this context of marriage, the notion of consent has become largely absent. Thus, this creates the presumption that the consent of the wife is irrelevant in regards of sexual intercourse within marriage.

Under the law, a perpetrator can still commit “rape” even with the victim’s consent but only if the consent is obtained unlawfully, through coercion, fear or deception. If the perpetrator is not her husband, it is “rape”, but if it is her husband, it is not.

Statutory Rape

Statutory rape is a criminal offense defined as sexual intercourse or contact with a person below the legal age of consent which is 16 years in Sri Lanka. It is rape regardless of whether the minor consented and participated in the contact willingly because according to the law, the minor is incapable of consenting to sexual activity.

Controversy II: Men cannot legally be recognized as rape victims under Sri Lankan law

While we can argue that forceful sex is still rape within marriage, it is also pivotal to examine another major gap within Sri Lankan law: a man cannot be legally recognized as a rape victim in the same way a woman can.

Gender-Biased Wordings

The law repeatedly phrases words like “a man” and “the male” to represent the perpetrator and “the woman” and “the female” to represent the victims. This male offender and female victim model further creates problems such as female offenders becoming legally invisible, male victims getting less recognized and LGBTQ victims not fitting to any law.

Within this law, the man is primarily identified as the perpetrator of sexual violence whereas a woman is always recognized as the victim. There is no legal offense for a woman if she conducts forceful sexual intercourse upon a man.

Controversy III: Gay sex or man forcing sexual intercourse upon another man can lead both parties to get criminalized

If a man forces sexual intercourse upon a man, the act is not prosecuted under rape laws. Instead, it falls under what the law describes as “Unnatural Carnal Offenses.” This criminalizes both the perpetrator and the victim, rather than recognizing the victim as a survivor of sexual abuse. There is no punishment if the victim faced a non-consensual contact with another man nor a woman.

Consensual same-sex relationships between two adults are labelled as “unnatural” and how it is also criminalized reflects the fact that this legal framework does not resonate with modern human rights and bodily autonomy.

This raises serious concers regarding consent, gender neutrality and equal legal protection for victims of sexual violence regardless of gender.

Sexual Assault

Sexual Assault is “legally” defined as sexual contact or touching occurring in a non-consensual manner. Sexual contact means any touching of the sexual or intimate parts of the body.

Sexual Harassment

Sexual Harassment refers to any unwanted requests for favors, verbal remarks, gestures or physical conduct that make the individual uncomfortable or intimidated. This includes many of the other variants of sexual violence including sexual assault and rape.

Among the many spaces where sexual harassment occurs, streets, public transports, workplaces and educational settings are often recognized as the hunting grounds where perpetrators prey on victims.

A 2011 survey conducted by the Legal Aid Commission found that 70% of women aged between 15 and 45 had experienced sexual harassment while using public transport. These women stated that they were reluctant to press charges and the conductors were unwilling to provide sufficient evidence against perpetrators in court proceedings.

The survey respondents reported experiencing the following forms of harassment:

Abusive Experience	Percentage
Deliberate touching of any part of the body	74%
Unwanted crowding of personal space eg: excessive closeness	60%
Improper seating etiquette	52.25%
Rubbing genitalia against another’s body	52%
Asking for contact number	48.72%
Trampling on foot deliberately	48.44%
Fixated gaze on body parts	46.28%
Suggestive/lascivious looks	45.56%

Source: Sexual and Gender-based Violence in Sri Lanka: An analysis of the available literature & annotated bibliography

The respondents described their immediate emotional reactions as feeling “scared” (48%), “degraded and demeaned” (45%), “humiliated and embarrassed” (68%) and “angry” (74%).

Somehow, the law punishes such acts with imprisonment of either description for a term which may extend to five years or with a fine or with both and the offender may also be ordered to pay compensation of an amount determined by court to the person in respect of whom the offence was committed for the injuries caused to such person.

But has this ever truly been implemented effectively? Or, if these laws were properly enforced, would these women still feel discouraged from reporting such incidents?

Controversy IV: Reporting later makes no difference

A controversial reality about this is the issue of time lapse. Usually, when sexual violence occurred a long time ago, reporting it makes little to no difference legally. So, if a victim hesitated to report the incident at the time it happened because they felt afraid or guilty and later changed their mind after supposedly becoming more educated or emotionally prepared to speak up, the evidence may already have disappeared and therefore, reporting later makes no change.

Tragically, many victims and survivors of sexual harassment are often dismissed by society. They are told that they are “overthinking,” “being unreasonable,” “too sensitive” or that they “can’t take a joke.” Such reactions both trivialise and normalise abusive behavior while discouraging the victims from speaking up and seeking justice.

Stealthing

Stealthing is a form of rape that occurs when two people agree to use protection during sexual activity but one person either removes the protection (usually a condom) or lies about using one without the other person’s consent. Stealthing is considered as serious as rape and under English and Welsh law, it can carry a maximum sentence of life in prison. However, in Sri Lanka, stealthing is hardly recognized or openly addressed within the legal system.

Controversy V: Something similar to rape is unrecognisable within the Sri Lankan legal system despite its severe psychological, emotional and physical consequences on victims

Spiking

Spiking refers to the act of secretly adding alcohol, drugs, or intoxicating substances into another person’s drink or body without their knowledge or consent. Perpetrators often use spiking to weaken a victim’s awareness, memory or ability to resist, making it easier to commit sexual assault or other crimes against them.

In Sri Lanka, spiking-related sexual offenses can amount to serious criminal acts. If “a man” sexually assaults “a woman” while she is intoxicated, the law disregards any apparent consent given by “the woman” and punishes the offenders with life imprisonment.

Date Rape Drugs

“Date rape drugs” are drugs that have become known for their use by people who carry out spiking in order to rape or sexually assault someone. Some commonly known date rape drugs include Rohypnol, GHB, and GBL.

Although these terms are widely used socially and medically, they are not recognized as distinct legal categories under the law and rape and sexual assault do not associate with these as different categories.

Flashing/ exhibitionism

Flashing or exhibitionism refers to indecent exposure where a person reveals their private body parts to another person for sexual gratification or to intimidate, scare or make them feel uncomfortable.

Public awareness about flashing as a serious criminal offense increased following the viral incident involving @molsgonewild, a solo traveler from New Zealand, who recorded a “23-year-old man” asking her for sex and later exposing himself to her while she was parked on a coastal road in the Arugam Bay–Thirukkovil area on October 25.

Women and children are frequently subjected to such acts and there should be greater awareness and stronger enforcement and vocalization of punishments to encourage victims to speak when such indecency occurs.

A similar incident also involved the tourist @hugh.abroad, who shared a video of an uncomfortable encounter during his visit to Sri Lanka. In the video, viewers witnessed a woman touching the man inappropriately in ways that made him visibly uncomfortable. However, the public reaction to the incident was disheartening. Many people dismissed the tourist’s discomfort because he continued interacting with the woman and even gave her money. Seemingly, the incident was not reported as a sexual offense, possibly because the man did not press charges. Nevertheless, the incident still highlights the imbalance in how sexual violence against both men and women is perceived in society. Mae victims of harassment and assault are often trivialised, mocked or ignored instead of being treated with the same seriousness given to the female victims.

According to the Sri Lankan Penal Code, such acts can fall under offenses related to Gross Indecency between persons. Therefore, both men and women have the right to press charges against such behavior. It is important to emphasize that no one should hesitate to file complaints regardless of the circumstances because, regardless of how a victim reacts during or after the incident, the offender should still face consequences for their actions.

Incest

If close family members have sexual intercourse with each other, it is a crime called incest. It can be between:

A parent – child
A grandparent – grandchild
brother – sister
uncle/aunt – niece/nephew
adopted family relations too

Even if adoption or marriage paperwork have defects in them, it still can count as incest. Also, trying to commit incest is also punishable.

For many victims, especially children and vulnerable individuals, the process of seeking legal justice can be exhausting, intimidating and emotionally draining. Delays, lack of sensitivity, social stigma, and institutional barriers may further discourage survivors from continuing with legal action.

As a result, many victims choose silence over a justice system that they fear may retraumatize them rather than protect them. But, staying silent is never the answer.

You can:

Trust your instincts. If a comment, touch, gesture or action makes you uncomfortable, do not ignore your feelings or allow others to minimise them.

Speak to a trusted person as soon as possible. This could be a parent, friend, teacher, counsellor, lawyer or support organisation. Early disclosure can help preserve evidence and provide emotional support.

Document everything. Write down dates, times, locations, conversations, screenshots, messages, emails or any details related to the incident. Even if legal action is delayed, documentation can still support future reporting.

Preserve evidence whenever possible. Avoid deleting messages, photographs, recordings or clothing connected to the incident, as they may become important later.

Seek professional support. Therapy, counselling and survivor-support organisations can help victims process trauma, reduce self-blame and regain confidence.

Learn about legal rights and reporting options. Victims should be educated on workplace policies, school procedures, child protection laws and criminal reporting mechanisms available in their country.

Report the incident when safe and possible. Even if immediate legal action cannot guarantee punishment, reporting may still prevent the perpetrator from harming others and create an official record.

Build supportive communities. Friends, families, schools and workplaces should listen without judgement and avoid dismissive responses such as “you’re overreacting” or “it was just a joke.”

Encourage bystander intervention. People who witness harassment should safely intervene, support the victim and challenge inappropriate behaviour instead of remaining silent.

In Sri Lanka, complaints relating to sexual violence, harassment, domestic violence, child abuse, cyber exploitation and crimes against women and children can be directly reported to the Bureau for the Investigation of Abuse of Children & Women under the Sri Lanka Police.

The Bureau operates a 24-hour Public Complaint Desk that allows victims or witnesses to confidentially report incidents through:

Emergency Hotline: 109
Hotline: 011 244 4444
Phone : 011 2337041
Email: dir.cwbureau@police.gov.lk/ cwb.online@police.gov.lk

Importantly, victims can also seek help if:

A police station refuses to accept their complaint.
Proper investigations are not being conducted.
They are facing intimidation or negligence during the reporting process.

Seeking justice may feel frightening, exhausting, and emotionally overwhelming, but remaining silent only allows abuse to continue unchecked. Awareness, reporting, and social support remain some of the strongest tools society has against sexual violence

Understanding “The Work of Happiness” by May Sarton

The Work of Happiness
by May Sarton

I thought of happiness, how it is woven
Out of the silence in the empty house each day
And how it is not sudden and it is not given
But is creation itself like the growth of a tree.
No one has seen it happen, but inside the bark
Another circle is growing in the expanding ring.
No one has heard the root go deeper in the dark,
But the tree is lifted by this inward work
And its plumes shine, and its leaves are glittering.

So happiness is woven out of the peace of hours
And strikes its roots deep in the house alone:
The old chest in the corner, cool waxed floors,
White curtains softly and continually blown
As the free air moves quietly about the room;
A shelf of books, a table, and the white-washed wall —
These are the dear familiar gods of home,
And here the work of faith can best be done,
The growing tree is green and musical.

For what is happiness but growth in peace,
The timeless sense of time when furniture
Has stood a life’s span in a single place,
And as the air moves, so the old dreams stir
The shining leaves of present happiness?
No one has heard thought or listened to a mind,
But where people have lived in inwardness
The air is charged with blessing and does bless;
Windows look out on mountains and the walls are kind.

In this poem, May Sarton presents happiness not as something instant or effortless but as something that must be carefully nurtured overtime. The poem compares happiness to a growing tree, suggesting that it develops slowly, almost invisible, through patience and inner effort. It conveys us that rather than depending on external success or excitement, true happiness should be rooted within us and it should always be deeply personal.

Sarton’s words should echo in today’s society because as participants in the constant race of life, we often believe that true happiness comes from external validation rather than inner satisfaction.

The poem also emphasizes the value of solitude and simplicity. Sarton describes peaceful surroundings like “a quiet home”, “familiar objects” and “movements of stillness” as essentials to building a sense of contentment. Instead of viewing loneliness as something negative, she presents it as a space to grow through understanding your own self.

What this poem says challenges modern thinking where people often believe satisfaction comes from making life more complex. They see simplicity as “not enough.” Moments of quiet are mistaken for failure, loneliness is confused with depression and peaceful homes feel like being lost. But in truth, these simple, still spaces are where real contentment and self-understanding begin.

Don’t place your happiness in the hands of others. When it depends on them, it becomes fragile but when it comes from within, it becomes steady and truly yours!

Simple Psychology Tricks to Build Real Self-Control

Self-control isn’t just about “being strong.” Psychologists say it’s more about using smart strategies. Research shows that people who succeed at self-control don’t simply resist temptation; they avoid or reshape it. For example, instead of fighting distractions, they change their environment like removing temptations or distracting themselves when urges hit. Even in famous experiments like the “marshmallow test,” children who succeeded didn’t rely on willpower alone; they used simple tricks like looking away or keeping their hands busy.

So let’s look at some smart psychological tricks that make good choices easier.

1. Change Your Environment

Instead of depending on willpower, make your surroundings work for you. If distractions or temptations aren’t around, you won’t have to resist them.

For example, keeping your phone out of reach while studying or not buying junk food reduces the chances of giving in.

Good self-control often starts with smart setup.

2. Use Distraction

When you feel a strong urge, don’t fight it directly. Shift your attention. Do something else like going for a walk, listening to music or starting a quick task.

Cravings usually pass if you don’t focus on them, so distraction helps you “wait out” the temptation.

3. Build Small Habits

Self-control grows with practice. Start with small, manageable actions like following a routine, finishing daily tasks, or setting tiny goals. Over time, these build discipline naturally, making it easier to stay consistent without feeling overwhelmed.

4. Manage Your Willpower

Willpower isn’t unlimited. It gets tired. If you make too many decisions or resist too many things in a day, you’re more likely to give in later.

That’s why planning ahead, simplifying choices, and creating routines can help you save mental energy and stay in control.

Don’t just read and forget. Save this, write it down or keep it somewhere you’ll see it often. The more you remind yourself, the more naturally these habits will stick, helping you stay in control and make better choices every day.

A/L Pressure Is Real But So Is Your Potential

For many Sri Lankan students, the Advanced Level (O/L) exams feel like the single most important moment in life. Weeks of late-night studying, endless past papers, and pressure from tuition teachers and family build up to a few hours in an exam hall. The tension is real. The stress is heavy. And the weight of expectations can feel crushing.

When the exams are over, a strange mix of relief and anxiety takes over. Some students celebrate immediately, while others replay every mistake in their minds. Even if you gave your best, you might feel unsure, insecure, or “not good enough.”

Here’s the truth: the pressure you feel is real but so is your potential. And the difference between feeling stuck and moving forward lies in perspective, mindset and action.

Your A/Ls Don’t Define Who You Are

It’s easy to assume that a set of exam marks determines your intelligence, your worth, or your future. In Sri Lanka, this idea is reinforced everywhere, from conversations at home to casual comments at school.

But the truth is, O/L results are just one measure of performance under exam conditions. They don’t capture your creativity, problem-solving skills, resilience, or ability to learn from mistakes. These qualities are what truly shape your future. Your potential is far bigger than any grade.

Pause Before Big Decisions

Immediately after A/Ls, many students feel rushed to make choices about foundation courses or career paths. The pressure to decide can be overwhelming.

Instead of acting impulsively, pause and reflect. Ask yourself:

Which subjects genuinely interest me?
What kind of career or lifestyle do I see for myself?
Which skills do I want to develop over the next few years?

This pause isn’t wasting time; it’s an investment in your potential. Thoughtful decisions now will create better opportunities later.

Build Skills That Go Beyond Marks

Even if your results weren’t perfect, your potential can be realized by building skills that grades can’t capture. Consider:

Improving English communication skills through writing, reading, and conversation
Learning digital skills like coding, graphic design, or social media management
Participating in clubs, volunteer work, or creative projects
Developing hobbies that enhance problem-solving and creativity

By investing in these skills, you’re creating opportunities that no exam score can measure.

It’s tempting to compare yourself to friends who excelled in A/Ls. But remember: everyone’s journey is different. Some students who struggled now thrive in university, business, or creative fields. Others who excelled may later discover their strengths lie elsewhere.

Focus on yourself. Take small, consistent actions to grow, learn, and improve. Your potential unfolds through effort, persistence, and smart decisions, not by waiting for external validation.

Remember: the students who move forward, even when they feel uncertain, are the ones who ultimately succeed.

How to Build Confidence When You Don’t Feel “Good Enough”

You walk into a room and immediately feel smaller than everyone else.
You scroll through social media and think, They’re ahead. I’m behind.
You hesitate to speak because you’re scared someone might expose what you don’t know.

That quiet voice saying “You’re not good enough” can be exhausting.

And here’s the truth: even high-achieving students, graduates, and professionals struggle with this feeling. It doesn’t mean you lack ability. It often means you’ve tied your worth to comparison. Confidence isn’t something you’re born with. It’s something you build, especially when you feel you don’t deserve it.

Here’s how to start.

1. Separate Your Worth from Your Performance

Many of us grew up believing our value equals our results, exam grades, university admissions, job titles. If you didn’t get into a “top” university, or if you’re still figuring things out while others seem settled, it can feel like proof that you’re behind. But performance changes. Worth doesn’t.

You can fail an exam and still be intelligent. You can struggle socially and still be capable and you can feel lost and still be worthy. Confidence begins when you stop treating mistakes as identity.

Instead of saying, “I failed. I’m useless”, shift to “I failed. I need a different strategy.”

That small mental change protects your self-belief.

2. Shrink the Comparison Circle

Comparison destroys confidence faster than failure. Scrolling LinkedIn and seeing someone your age working abroad. Watching a friend launch a startup. Hearing about someone getting engaged, promoted or migrating.

But you are comparing your behind-the-scenes to their highlight reel. Your journey is influenced by your environment, finances, opportunities, family expectations, and timing. No two starting points are the same.

Try this exercise:
Compare yourself only to who you were 6 months ago.

Are you thinking differently?
Handling stress better?
Learning new skills?

Growth is quieter than success but it matters more.

3. Build Evidence, Not Affirmations

Telling yourself “I’m confident” rarely works when you don’t believe it. Confidence grows from evidence.

If you think “I’m bad at speaking,” create small proof that you’re improving:

Speak once in a meeting.
Record yourself explaining a topic.
Write one thoughtful LinkedIn post.

If you think “I’m not smart enough”, create proof:

Finish one online course.
Read one challenging book.
Learn one new skill.

Confidence is built from repeated small wins, not motivational quotes.

4. Stop Waiting to Feel Ready

Here’s something no one tells you: Confident people often feel nervous too. They just act anyway. If you wait to feel fully ready before applying for a job, speaking in class, or starting something new, you’ll wait forever.

Action creates confidence. Not the other way around. Apply even if you meet 70% of the qualifications. Speak even if your voice shakes. Start even if your plan isn’t perfect.

Each time you survive discomfort, your brain learns: “I can handle this.” That’s real confidence.

5. Change Your Inner Language

The way you talk to yourself shapes your identity. Notice your internal dialogue.

If you say:

“I always mess up.”
“I’m awkward.”
“I’m not leadership material.”

Your brain starts believing this repetition.

Instead, try realistic but empowering language like

“I’m still learning.”
“I handled that better than last time.”
“I can improve with practice.”

You don’t need extreme positivity. You need balanced self-talk.

6. Surround Yourself with Growth, Not Judgment

Some environments shrink you. If you’re constantly around people who mock mistakes, show off, or compete aggressively, your confidence will drop. Seek environments that encourage learning, whether it’s a supportive friend group, a professional circle, or even online communities focused on growth. Confidence grows where effort is respected.

7. Understand This: “Not Good Enough” Is a Feeling, Not a Fact

Feelings feel true but they aren’t always facts. You may feel behind, you may feel average and you may feel invisible. But feelings change with action, perspective, and experience.

Most people who look confident once felt deeply insecure. The difference is they kept moving.

Confidence is not loud, nor it is perfection. It’s the quiet belief that: “I may not be there yet but I am capable of getting better.” If you don’t feel good enough today, that doesn’t mean you won’t become strong tomorrow. You can always start small, collect proof and act before you feel ready because confidence is built, not discovered.

Related Reads:

Do You Also Feel Like You’re Running Out of Time?

Sri Lanka’s 2026: Rule of Law and Drug-Free Future

“We are building a country where no child becomes a victim of the drug menace”, stated the President.

President Anura Kumara Dissanayake delivered a powerful message during the Central Province launch of the “A Nation United” anti-drug campaign, emphasizing that this year will breathe life into the principle of equality before the law. He warned that when the rule of law collapses, it hands power to criminals, stifling national development and trapping citizens in poverty. This speech underscores a pivotal shift for Sri Lanka, blending anti-drug efforts with broader governance reforms.

The initiative, “A Nation United” rallies political leaders, tri-forces, police, and communities to eradicate drug networks through arrests, awareness drives, and rehabilitation programs. Key achievements include over 91,000 suspects apprehended, 1,818 held in long-term detention, and 1,566 individuals referred for rehab since its start. Notably, 62 police officers in Nuwara Eliya received commendations for their frontline efforts.

Educationally, this campaign teaches the ripple effects of drugs: they fuel street crime, breed corruption, and even infiltrate politics, eroding societal trust. By involving religious leaders, teachers, and parents, it promotes collective responsibility, showing young people that vigilance at home and school prevents addiction’s grip.

The President stressed that true equality means no one, regardless of status, escapes justice, a lesson drawn from past failures where impunity bred chaos. This principle isn’t just legal; it’s economic. A stable rule of law attracts investment, reduces crime-related costs, and empowers citizens to thrive. For students and educators, it’s a real-world civics lesson: strong institutions protect the vulnerable and pave the way for innovation.

Reflecting on recent crises like Cyclone Ditwah, which caused 4.1 billion US dollars in damage, the President highlighted funding reconstruction without new debt, a model of prudent governance. Future plans include a non-aligned foreign policy to safeguard sovereignty, a Rs. 330 billion public service salary increase for efficiency, and enhanced allowances for armed forces after 2027.

Related Reads:

Will Sri Lanka’s New Anti-Drug Plan Save School Children or Just Fake It?

Do You Also Feel Like You’re Running Out of Time?

Do you ever feel like everyone else is moving ahead while you are somehow falling behind? Like the clock is ticking louder for you than for everyone else? Though this can come from career milestones, relationships, financial stability, academic achievements, or personal goals, the pressure to “be somewhere” by a certain age has quietly become one of the most stressful burdens of modern life.

If you feel like you are running out of time, you are not alone. But more importantly, you may not actually be behind.

The Illusion of the Timeline

From a young age, we are subtly handed a timeline. Graduate by this age. Get a stable job by that age. Be successful before 30. Build something impressive before 40. These expectations are rarely questioned, yet they shape how we measure our worth. Social media amplifies this pressure by constantly showcasing highlight reels of other people’s achievements, making it seem as though success has a universal deadline.

The problem is that life does not operate on a fixed schedule. Timelines are social constructs, not biological truths. People grow, succeed, fail, restart, and reinvent themselves at dramatically different stages of life. Comparing your chapter three to someone else’s chapter ten creates unnecessary anxiety.

Why the Feeling Feels So Real

The sensation of “running out of time” is often rooted in fear, fear of missed opportunities, fear of regret, fear of being judged, or fear of not reaching your potential. When we constantly think about what we have not done yet, our brain shifts into threat mode. This creates urgency, stress, and self-doubt.

Ironically, this mental pressure can slow progress. Instead of focusing on meaningful action, we become overwhelmed by the gap between where we are and where we think we should be. The more we panic about time, the less effectively we use it.

Productivity Is Not the Same as Purpose

Another reason this feeling persists is the confusion between busyness and progress. Being constantly busy can create the illusion that we are moving forward, but not all activity leads to growth. When we chase productivity without clarity, we exhaust ourselves while still feeling behind.

True progress begins when you define what actually matters to you. Are your goals genuinely yours, or are they shaped by external expectations? When your direction is aligned with your values, the pressure of time begins to lose its intensity.

You Are Not Late; You Are Learning

Every phase of life teaches something essential. Periods of uncertainty build resilience. Detours develop perspective. Slow seasons create clarity. What may feel like “lost time” often becomes foundational experience later.

Many successful individuals reached their breakthroughs later than society would consider ideal. Some changed careers in their 40s or 50s. Others discovered their purpose after years of confusion. Growth is rarely linear, and progress is rarely visible in real time.

Reclaim Your Sense of Time

Instead of asking, “Am I running out of time?” try asking, “What can I do with the time I have today?” Shifting from fear to intention changes everything.

Start by narrowing your focus. You do not need to fix your entire life this year. You need to move one meaningful step forward today. When you concentrate on small, consistent actions rather than distant outcomes, time begins to feel like an ally instead of an enemy.

Reduce comparison where possible. Curate your digital environment. Spend more time measuring yourself against your past version rather than someone else’s present highlight.

Most importantly, give yourself permission to grow at your own pace. Life is not a race with a universal finish line. It is a personal journey with different routes, speeds, and destinations.

Related Reads:

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The 20-Minute Rule That Could Save Your Relationship This Valentine’s

Why do some couples survive explosive fights while others slowly fall apart? It’s not because they fight less. It’s not because they “found the perfect person” and it’s definitely not because they agree on everything.

According to world-renowned psychologist Dr. John Gottman, the real difference comes down to something surprisingly simple: How quickly they recover.

The Hidden Danger After an Argument

When couples argue, their bodies react as if they’re facing a real threat. Heart rate increases. Stress hormones flood the system. The nervous system shifts into fight-or-flight mode.

And the problem happens when the longer you stay in that heightened state, the harder it becomes to feel empathy, listen properly, solve problems and offer emotional repair. Your body starts treating your partner like the enemy, even if your heart knows they aren’t.

Gottman’s research found that couples who remained physiologically activated after conflict experienced steep drops in relationship satisfaction over time. It wasn’t the argument that destroyed them.

It was the lack of recovery.

The 20-Minute Reset That Changes Everything

The helpful part is couples who took just 20 minutes to calm their nervous system were able to return to the conversation regulated and emotionally available.

Twenty minutes of

Not ignoring the issue.
Not suppressing feelings.
Not walking away forever.

Just pausing long enough for the body to reset.

When your nervous system calms down, empathy becomes accessible again, you can actually hear what your partner is saying, repair becomes possible and connection can rebuild. So, instead of trying to win the argument, you protect the relationship.

With Valentine’s Day Around the Corner…

Everyone talks about flowers, gifts, and romantic dinners. But the healthiest relationships aren’t built on one perfect day.

They’re built on moments like choosing to pause, choosing to regulate and choosing to repair.

So instead of proving your point this Valentine’s, try proving your commitment and the next time an argument escalates, say: “Let’s take 20 minutes and come back to this.”

That one sentence might be more powerful than any grand gesture.

Love is not all about grand gestures and sweet talks. It’s about learning how to return to each other after fights and choose to repair what just got broken. The strongest couples aren’t the ones who never fight. They’re the ones who know how to reset.

Today’s News and Scientists Claim Gen Z is “Less Intelligent” but is That the Whole Story?

A recent scientific claim suggests that Generation Z (typically defined as those born between 1997 and 2010) may be less intelligent than Millennials and earlier generations has ignited intense debate across social media, academic circles and newsrooms worldwide because of the long-held assumption that intelligence steadily increases over time and raises uncomfortable questions about the modern world now Gen Z is growing up in.

According to the neuroscientist, Dr. Jared Cooney Horvath, academical performance, intelligence test scores, problem-solving, reasoning, and concentration appear to be declining among younger generations. This apparently contradicts the so-called Flynn Effect, a phenomenon that showed IQ scores rising consistently throughout the 20th century. For the first time in decades, the data suggests that progress may be moving backward.

“They’re the first generation in modern history to score lower on standardized academic tests than the one before it,” Dr. Horvath said, pointing to over-reliance on technology as a key contributing factor.

“More than half of the time a teenager is awake, half of it is spent staring at a screen,” he said. “Humans are biologically programmed to learn from other humans and from deep study, not flipping through screens for bullet point summaries.”

Unlike Millennials, Gen Z has grown up entirely immersed in smartphones, social media, and short-form content. While critics often blame Gen Z for overly relying on technology, there is an important question that is frequently overlooked: Did Gen Z truly have the opportunity to grow up in a healthy and balanced environment or were they simply born into rapid technological change without meaningful guidance?

When the technology was new to Gen Z, it was widely promoted by scientists, developers and educators, preaching how it improved access to information and new ways of learning. Today, when technology is becoming extremely overwhelming, those who have been using it get heavily criticized over weakened attention spans, deep reading habits, and critical thinking skills.

While it is true that Gen Z has experienced the “side effects” of prolonged digital exposure, it is also important to acknowledge the broader context. Many young people have been pushed further into digital spaces partly because real-world environments have become increasingly stressful and demanding. For some, technology became a coping mechanism rather than a choice.

With digital overexposure at the center of the debate, Horvath also shared that Gen Zs are “overconfident about how smart they are” and that “the smarter the people think they are, the dumber they actually are.”

The scientists who support this claim express that they themselevs performed at higher cognitive levels when they were at Gen Z’s age. They have been blunt about how sad it is to have such lower IQ scores. This perspective invites a critical reflection: where was this concern when earlier generations upheld beliefs rooted in superstition, discrimination, sexism, misogyny, extremism, and systemic injustice? It is safe to say that many of those harmful ideologies continue to shape lives today.

It is evident that through technology or not, the younger generations started the trend of embracing scientific reasoning, empathy, and social awareness. While Gen Z is frequently labeled as “less intelligent or dumb” it is also the generation that has challenged injustice, questioned harmful norms, and stood together despite widespread backlash.

Technology has undoubtedly affected young people, often negatively, especially with the rapid rise of AI. However, rather than accusing the youth, should responsibility not lie with those had the authority, resources ad foresight to guide its use more effectively in the first place? If cognitive abilities and intelligence among older generations were indeed superior, why was there so little intervention when children were the first to being immersed in digital environments? Early guidance and mindful restrictions could have mitigated many of these challenges.

Labeling an entire generation as “less intelligent or dumb” is not only misleading but harmful. While older generations grappled with socio-cultural issues that they themselves invented, younger generations are fighting socio-economic inequality, pandemic-related disruptions, mental health challenges, and educational gaps; the debris of what cognitively capable generations had to offer.

What’s clear is that this debate goes far beyond test scores. It is true that these claims though being controversial do encourage society to confront how technology, education based on technology and lifestyle choices are influencing human intelligence and how progress should be measured differently in the 21st century.

But what is also true is, these claims should not diminish the progress younger generations have made in terms of humanity, empathy, emotional intelligence and social awareness. Harmful ideologies such as sexism and abusive behavior are heavily challenged by young people today rather than normalized. Even when such behaviors do appear, they are often learned patterns passed down across generations.

So, instead of asking whether Gen Z is less intelligent, perhaps the more important question is this: Did Gen Z create the system they are now being judged by and should intelligence be measured solely through standardized tests and IQ scores?

Rather than assigning blame, the focus should be on preparing young people to think deeply, critically and independently in a world deliberately designed to distract them.

Sources: Gen Z less intelligent than millennials, other generations – Scientist reveals

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Struggling at University? You’re Not Alone and No One Talks About This Enough

For many students in Sri Lanka, getting into university is supposed to be the dream. Years of exams, pressure, sacrifices, all leading to one moment of success. But once the excitement fades, reality hits hard.

Behind the lecture halls and graduation photos, thousands of university students are quietly struggling, academically, financially, mentally, and emotionally. And most of the time, they feel like they’re the only ones going through it. They’re not.

The Pressure Nobody Warned You About

University life isn’t just about lectures and exams. It’s about surviving a system that often feels unprepared for the students it serves. Overcrowded classrooms.
limited access to resources and outdated teaching methods. Many students want to learn but the environment makes it harder than it should be.

Financial Stress That Never Takes a Break

For students from low- and middle-income families, university life comes with constant worry. Rent. Transport. Food. Printing notes. Internet costs. Even state universities aren’t truly “free” anymore. Financial stress doesn’t just affect wallets, it affects concentration, confidence, and mental health.

“What Am I Even Doing This Degree For?”

One of the most common, yet rarely discussed struggles is uncertainty about the future. Many students enter degree programs without proper career guidance. Years later, they’re stuck asking:

Will this degree get me a job?
Am I wasting my time?
What skills do employers actually want?

The silence around these questions makes students feel lost and anxious.

Mental Health: The Quiet Crisis

Academic pressure, family expectations, social comparison, and financial struggles all pile up and with that comes: Anxiety. Burnout. Loneliness. Yet mental health support on campuses is often limited or students are too afraid to ask for help because “everyone else seems fine.”

Spoiler: they’re not.

The Truth No One Says Out Loud

Struggling at university doesn’t mean you’re weak. Feeling lost doesn’t mean you’re failing and being confused about your future doesn’t mean you’re behind. It means the system needs to do better and students need honest conversations, real guidance, and practical support.

Students deserve more than just degrees; they deserve clarity, confidence, and real-world readiness.

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