From The Group Hug: A Conversation on Flow

This month, we had the joy of sharing our minds with Alda Prawitera. She plays multiple roles in her daily life, as a management consultant, a women’s empowerment advocate, and a mother of two. Through her honesty and depth, Alda reminds us that flow isn’t about having everything figured out. It’s about the courage to stay connected with ourselves, even as life pulls us in many directions.

When you hear the word flow, what comes to mind for you personally?

I think of “going with the flow” and “the process of becoming.” As a woman, I wear many hats. I’m a consultant, a content creator, and a mom of two boys. I feel most in flow when these parts of me are balanced and allowed to exist together. I feel least in flow when I’m forced to only be one of them. Like when I’m expected to just work, or just mother. I think as women, we need to embrace that it’s okay to be many things at once.

You play many roles that require energy and attention. How do you manage the flow between them?

For me, flow is about managing energy rather than chasing a perfect balance. I don’t really believe in work-life balance. Rather, I believe in work-life integration. And that only works when I manage my energy intentionally. It comes down to three things:

Setting boundaries — setting them clearly, voicing them, and actually sticking to them.

Being bold in prioritizing — sometimes, that means letting go of things I love, because motherhood and work can feel like a constant tug of war.

Never underestimating time to rest and reflect — because those moments of stillness refill me.

What has been your biggest challenge in keeping your flow steady?

I’m an overachiever by nature. I tend to take on too much, both professionally and personally, and then end up feeling overwhelmed even though I “know better.” So now I’ve made a habit of checking in with myself. When I start to feel stretched thin, I pause and ask what needs to change. Sometimes, that means reducing my scope, saying no, or rejecting new opportunities so I can return to doing things with presence and quality.

This year’s World Mental Health Day invited us to check in with ourselves. What does well-being mean to you in the context of empowerment?

To me, being empowered means having the knowledge, skills, and resources to make choices and have control over your circumstances. But you can’t change the world if you’re not at your best mentally, physically, emotionally, or spiritually. Whether you’re the one empowering others or being empowered. That’s why well-being should always come first. Caring for ourselves is essential to making the changes we want to see in the world.

You’ve mentioned reclaiming your flow during a difficult season. Could you share more about that?

Absolutely. In Q4 last year, I was diagnosed with severe burnout, depression, and anxiety. I struggled to stay afloat. I had no motivation, no capacity to empower others, and no space left for myself. Eventually, I decided to take a six-month mental health break, followed by maternity leave.

That time changed everything. It allowed me to see my life from a new perspective, to rediscover my purpose and passion. When I started to create again and to empower again, I felt like a bird released from a cage. I realized that sometimes, we need to step back in order to step forward.

You’ve been journaling with The Self Hug’s Flow Journal. How has that supported your journey?

Honestly, I was surprised at first! Unlike the Self-Discovery or Self-Reflection Journal, the Flow Journal doesn’t have prompts. It has just lines, dots, and blank pages. But I realized that was the point. The blank pages invited me to surface what was already inside me.

I started reflecting on the toughest moments I went through, and writing helped me make sense of them. Then, something fun happened! I started doodling manifestations, just for fun. And some of them came true within days. It reminded me that flow isn’t always about words; sometimes, it’s about allowing your inner world to take shape in any form it needs to.

Was there a particular journaling moment that shifted your sense of empowerment?

Yes. When I used the blank pages to draw my manifestations, I realized I needed to dream bigger. To add more details, more courage. It was scary, but it made me feel alive. I thought, if our dreams don’t scare us, they’re not big enough. So even through simple drawings, I ended up empowering myself to believe in more.

What would you say to other women or moms who are just beginning to journal?

Don’t overthink it. No one’s going to judge what you write or draw. Just pour out the first thing that comes to mind, and watch yourself flow and grow from there.

Finally, if you could leave one message for other women this Mental Health Month about finding freedom through flow, what would it be?

Your power is already within you. Be brave enough to reconnect with yourself. Your freedom will follow your flow.

About Our Author

Yanitrasari Widyastuti is a mental health therapist and wellness consultant with a background in psychology and counselling, dedicated to empowering others on their journey to well-being. She believes in the power of empathy to inspire self-discovery and growth. Based in Jakarta, Indonesia, she begins her day with a morning walk to her favorite spot for coffee, embracing small rituals that ground her in the present.