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Coping With Coronavirus Anxiety

2020 is the year of COVID-19 and the virus shows no signs of slowing down. It has claimed lives, closed down businesses, and upended our daily routines. Everyday we watch the news in the hopes that a vaccine has already been developed, but until that happens many of us are left in a state of perpetual helplessness and anxiety. These feelings are understandable as they help keep us mindful and safe, but they also need to be managed so that they do not keep us from enjoying our lives. Here are six suggestions:

1.  Limit your exposure to information about the pandemic. Incessantly consuming news about the virus outbreak heightens and perpetuates anxiety. Rather than looking at the news channel all day, define specific times of day to watch the news or read updates. 

2. Do things to lessen anxiety. Exercising, meditating and journaling are all good strategies for managing your anxiety levels.

3. Indulge in distractions. Reading a book, doing a puzzle, watching a movie, or playing a board game can help take your mind off the pandemic, even for just a little while. 

4. Maintain a daily routine. If you live in a country that still has quarantine policies in place, odds are your typical daily regimen has been disrupted. Even if you are isolating at home, try to develop and keep to a revised routine. Predictable schedules provide a semblance of control and can ease anxiety. 

5. Drink moderately. While consuming alcohol may relax you, it’s not a good long-term strategy. Many anxiety-sufferers report surges in anxiety the day following consumption of alcohol. 

6. Consider professional counseling. Psychotherapy can be very helpful during times of extraordinary stress. Having a trained third party who can help you develop goals and support you as you learn to manage your struggle is highly important. Many mental health professionals and organizations have moved their operations to a telehealth format, which means you can seek help while practicing social distancing. 

MINDNATION IS HERE

Need someone to speak to? MindNation psychologists are available 24/7 if you need someone to talk to. Book a teletherapy session at bit.ly/mn-chat.

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Featured Mental Health 101 Self Help

8 Ways To Protect Yourself From Cyberbullying

Cyberbullying is defined as the use of electronic communication to torment a person, typically by sending hurtful or threatening messages. Other forms of cyberbullying include:

  • Posting sensitive, private information about a person for the purpose of hurting or embarrassing that person
  • Pretending to be someone else in order to make that person look bad and/or to intentionally exclude someone from an online group
  • Making cruel websites about a person
  • Spreading rumors online or through texting

Celebrities are the most common victims of cyberbullying because of their heightened online presence, but anyone with a social media account can be a target – men, women, and even children. 

If you are being attacked online, it can create anxiety and stress and even possibly lead to panic attacks and depression. Your self-esteem, confidence, and social skills can also be affected. But don’t worry, there are ways you can restore some control over the situation. Below are 10 steps you can take if you are being cyberbullied:

  1. Do not engage. Those who cyberbully want you to react. But if you respond angrily, the one doing the bullying may feed off of that response and continue (or even escalate the severity of) the cyberbullying. Plus, there could be consequences for your response – they might turn the tables and accuse YOU of bullying them.
  1. Block/delete/ban the bullies. Out of sight is out of mind. But if the bullying still persists, proceed to step 3. 
  1. Take screenshots of everything. Before you report the bully, keep evidence of all content (pictures, texts, emails, tweets, status updates, blog posts) that the person has sent or posted about you. You can even make screen recordings of Snapchat, Facebook, or Instagram Stories. You will need them as evidence when you proceed to step 4. 
  1. Report it to your employer or the police. If the person harassing you is a co-worker, then your employer needs to know about it because it is preventing you from doing your job. If threats of physical harm are made, or if the cyberbullying starts to get more dangerous, you can file charges with the police.

5) Report the bullying to the site or network on which it occurs. Every reputable website has a “Report” feature that allows you to tell them about behaviors that violate their terms of use. Guilty parties will then be banned. 

6) Tighten up your privacy settings. Make sure that only those personally known to you have access to your content. If this still fails, proceed to the next step.

7) Change your profile on social media. Set up a new online account completely. Use a different name, photo, and even contact details.

8) Talk about it with someone. Talking to someone about what you are going through, even if it is just to vent, can be very therapeutic. They might have gone through similar situations and could be able to give you advice. If you think you may be experiencing overwhelming depression or anxiety, seek out counselling. 

Never tolerate cyberbullying. Even a short duration of being a cyber-victim can impact your mental well-being. By taking the steps above, you can take back your right to live peacefully and safely. 

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Featured Self Help

6 Ways To Cope With Politically-Induced Stress

How do you keep cool when your beliefs, ideologies, and convictions are put to the test?

Politics will always be a polarizing topic, hence the constant reminder by etiquette experts to “never discuss politics or religion in social gatherings.” But because of social media and the 24-hour news cycle, many of us find ourselves unwittingly barraged by information that, depending on our beliefs and ideologies, can be distressing. What should you do if you find government policies upsetting? How can you keep from feeling guilty or betrayed if close friends or family members have political views that are contrary to yours? How can you keep trolls from pushing your buttons? 

To help avoid these negative effects to your mental well-being, here are some recommended ways to deal with politically-induced stress:

  1. Limit the time you spend engaging with political content

How many times a day do you check the news or the social media pages of your favorite politicians? If you are constantly looking at your phone to stay up to date, you are also increasing the likelihood of feeling anxious, angry, or sad over what you see or read. As a solution, try going online only a few times a day, preferably not in the morning so that you do not start your day with upsetting news. Also try to follow only fact-based, reputable, or primary sources so that the information is provided accurately and not biased in favor of a particular set of beliefs.

  1. Do not feed the trolls

A “troll” is internet slang for someone who deliberately posts inflammatory comments and argumentative messages online in an attempt to provoke, disrupt, and upset others. “Feeding” means responding to said comments, which is counterproductive because you are only giving them the attention that they crave. So instead of giving them the satisfaction of an angry reaction, remind yourself that they are just deliberately baiting you, and that the best way to shut them down is to ignore them.

  1. Be mindful of your surroundings when sharing political opinions 

How do you talk about politics with your friends, family, or coworkers? While sharing thoughts on a certain political topic can hep broaden minds, it can also cause tension or bring up uncomfortable feelings if people do not think or feel the same way as you. So never make assumptions about other people’s beliefs, even if they are close friends or family members. Again – do not bring up politics during social gatherings.

  1. Be open to learning about other points of view

Now what if SOMEONE ELSE brings up politics? Instead of feeling dread, try to reframe the discussion as an educational opportunity to find out why others think differently from you. Their opinions might have been shaped a certain way because they were raised in an environment or encountered life circumstances different from yours. Choose to keep quiet and just listen; but if you want to engage, be sure to keep your questions balanced and respectful. Remember that the personalities and issues being talked about will change by the next elections, but your friends and (especially) family members are here to stay, so you need to maintain harmonious ties with them.

  1. Know you can always step away

If the conversation is really making you uncomfortable, you can either try to change the subject or step away from the table to preoccupy your mental space with something else. Go to the bathroom, or pretend you need to make an emergency phone call; either way, come back when you are feeling more collected. 

  1. Get involved

Mahatma Gandhi said it best – “Be the change you wish to see in the world.” Being helpless over what is going on around you can be stressful and depressing, so try taking an action on an issue that you care about to exert some control over a situation. Volunteer with a community group, make donations, participate in activism, or write a letter to your city’s local officials – all these won’t necessarily solve the problem, but they can help you feel a sense of accomplishment and purpose. Just remember to stay safe at all times, and always assess how the added responsibilities are affecting your mental health.

It is possible to find calm amidst the political storm. Just limit the time you spend reading the news, know when to engage and when to back off from discussions, and find ways to do your part in making the community better. 

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Featured Get Inspired Mental Health 101

How To Help A Friend With Mental Health Challenges

5 things you can do to support a friend with mental health challenges. And 4 things you don’t have to do. 

Everyone knows how to take care of a friend who has the flu or a sprained ankle; but what do you do if she says she is depressed, stressed, or not acting like herself? 

While it can be very scary, confusing, or awkward when a loved one has a mental illness, all the more we need to give our extra love and support. Research has confirmed that support from family and friends is a key part of helping someone who is going through a mental illness. Not sure what to do? Below are some ways you can be a good friend to someone who is struggling:

  1. Listen without making judgements. 

People who are going through difficult circumstances most likely feel very alone, so just having a sounding board or a shoulder to cry on can already be a tremendous help. You don’t have to pretend you feel the same way as your friend; just saying “That sounds hard” is already enough because it conveys to your friend that you are validating her feelings, and that what she is going through is not an overreaction. 

  1. Ask how you can help. 

Sometimes help can be in the form of taking on extra tasks on your friend’s behalf, or offering solutions to the problem. But if you don’t know exactly what she needs, don’t hesitate to ask. It shows you care and takes the guesswork away.  Another way to help would be to encourage her to seek professional advice, or, if she is not yet ready, refer her to practical information or resources online.

  1. Understand her limitations. 

If your friend is angry with someone, don’t push her to make amends right away If she is depressed, don’t expect her to go out with you every time you invite her. Give her time and space to sort through her feelings, but check in every once in awhile to make sure that the emotions do not escalate into something more negative.

  1. Don’t gossip. 

People are afraid to open up about their mental health problems because they worry that others might begin to regard them in a negative light. So if a friend confides in you, respect her trust and keep the conversation between yourselves. However, if she starts talking about committing dangerous acts or inflicting self-harm, consult a family member or a professional immediately. 

  1. Offer distractions. 

Listening and offering advice is good, but you don’t have to talk about her mental health every time you are together. Share what is going on with your life, talk about something you’re both interested in, or do other fun and energizing activities together to take her mind off her problems. 

Things you DON’T have to do:

Resist the urge, however, to be wholly responsible for your friend’s mental health condition. When supporting someone who is going through a difficult time, here are some things you are not obliged to do: 

  1. Be available 24/7
  2. Put yourself in danger to watch over your friend
  3. Feel guilty if things are going well for you
  4. Stay in the relationship if it is no longer working for you

Always remember that your own health and well-being should come first. If your friend’s condition is too much for you to handle, or if she is threatening to commit suicide or harming someone else, the best thing would be for you to take a step back and refer her to a mental health professional help right away. 

MINDNATION IS HERE

Does your friend need someone to speak to? MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

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5 Ways To Build A Healthy Body Image In Children

Self-acceptance starts at home.

Previously, we talked about how adults can develop body positivity. But because body image concerns can begin as early as childhood, it’s also important for parents and other adult role models to promote a positive body image to the younger generation

Why? Studies have shown that young people with a positive image of themselves grow up to be more confident individuals. They are more likely to succeed in their goals because they do not spend time worrying about calories, food, or weight. On the other hand, kids with negative body image feel more self-conscious and anxious. They are at greater risk for excessive weight gain, eating disorders, depression, and other mental health issues. 

Here are the things you can do cultivate body positivity in your children: 

  1. Be a good role model

Children pick up cues from their parents, so be conscious about the way you talk about bodies to your children. Does she see you constantly stepping on the weighing scale or measuring your waistline? Do you often complain about how certain clothes make you fat? If yes, your child might begin to become conscious of her appearance as well. 

How about how you describe others? Do you often describe relatives and friends as “the fat one,” “the one with bad skin,” or “the sexy one”? Refrain from doing so, or, if possible, make positive comments about people of all shapes and sizes or point out other forms of beauty. 

  1. Stop obsessing about numbers. 

Instead of focusing on a target weight or clothes size, aim to live a healthy and active lifestyle. This means encouraging kids to play instead of “working out,” and eating balanced meals instead of “dieting.” This teaches kids that taking care of their bodies is more important than needing to look a certain way. 

  1. Praise strength over sexiness.

Show like “American Ninja Warrior” and “The Titan Games” showcase people of different shapes, sizes, and color doing amazing feats of athleticism. These are the people your children should be emulating.

  1. Watch out for body shaming. 

No one is perfect, but if you look at the comments on social media you would think that everyone should be perfect lest they get teased or bullied. Tell your child to either ignore these nasty comments, or, if she’s old enough, to respond simply with “I try not to talk negatively about bodies” or “What a weird world we live in where people feel they can judge each other’s bodies.” 

  1. Educate them that there is no such thing as the “perfect body.”

Help your child be more critical and observant. Explain to them that the pictures of models they see on tv, magazines, or online have been retouched or changed so that the bodies appear “perfect.”

Remember that a healthy body image begins at home. Focus on healthy living and not on outward appearances, so that your child will grow up confident and comfortable in her own body. 

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Mental Health 101 Self Help

6 Ways To Support Someone Who is Unemployed

Losing one’s job can be emotionally devastating. If your friend or family member is going through such a difficult time, below are some ways you can help their mental health.

The COVID-19 pandemic has rendered millions of people all over the world laid off, and chances are that one of them is someone that you personally know. 

If your friend or family member is suddenly unemployed, it’s normal for you to feel concerned but unsure of what to do or say to make them feel better. Below are some things you can do:

  1. Don’t be in a rush to cheer them up

We feel bad if a loved one is in despair, so our first instinct is to try to lift their spirits up. But saying things like “Everything will be all right” or “I’m sure you’ll find a job soon,” is not the way to go because it will seem as if you are telling them to brush aside the hurt, anger, and sadness that they are feeling inside and put on a happy face right away. Remind them that it’s okay to not be okay. 

  1. Instead, offer a listening ear. 

Your loved ones may be hesitant to open up because they think that others will look down on them or will regard them as a burden. Or they may feel that no one will understand what they are going through. So take the initiative and give them a call or send a short text. Say something as simple as “I know this is a rough time for you but I want you to know that if you need to talk, I am here for you.” Then if they take you up on the offer just quietly listen and validate their emotions (i.e. “That sounds hard.”) Do not offer advice unless they expressly ask for it. 

  1. Don’t blame.

One of the worst things to do is to blame the person for being unemployed. Bringing up past mistakes (“You got yourself fired because you did not work hard enough”) or labeling the person (“You really can’t keep a job”) will only make them feel much worse. This is a rough time and they need your support, not additional negativity. Even if you think your criticism is constructive, it will not help the current situation. 

  1. Don’t nag.

There is a difference between encouraging your friend or family member to be more active in searching for a job and putting undue additional pressure on them. Nagging them to submit resumes, follow-up applications, or hold practice interviews will only add stress to an already stressful time.  

  1. Instead, reward small accomplishments. 

Notice the positive steps your loved one is making and say things like “It’s good you were able to send out five applications today,” or “Congratulations on getting a call-back.” Also give praise if your friend does healthy activities not related to work, like taking up a new exercise regimen or embarking on a home improvement project. By focusing on the positives, you acknowledge their efforts as well as build their self-confidence.

  1. Offer distractions

Plan activities together that will help them temporarily get their minds off their job worries, although be mindful of their budget concerns. Take a walk around the block for some fresh air or exercise, or plan a virtual game night with friends. Just because they are unemployed does not mean they no longer deserves to rest or relax. 

Keep in mind that being unemployed is a hard time for your friend or family member. Don’t let stress, anxiety, or depression take over their life. Take the lead in supporting their emotional well-being and remind them to take care of their physical health too. Only then will they be strong and confident enough to move on to the next phase of their life. 

MINDNATION IS HERE

Does your friend or loved one need someone to speak to? MindNation psychologists are available for teletherapy sessions 24/7. Book a session now thru bit.ly/mn-chat.

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8 Ways To Have A Healthy Relationship With Your Body

Body image is defined as how you think and feel about your body. Having concerns about how you look is not in itself a mental illness, but a negative body image can trigger a range of problems such as putting you at higher risk for depression and eating disorders. 

Here are some steps you can take to develop a healthier body image:

  1. Treasure what your body can do. Every day, your body works tirelessly to let you eat, breathe, sleep, laugh, play, dream, have sex, earn money, etc. Be thankful for this amazing body.
  1. Make a list of the 10 things you like about yourself that have nothing to do with your weight or appearance. Refer to this list every day, so that you will feel good about yourself regardless of how you look. 
  1. Remember that true beauty is not skin deep. Beauty is a state of mind. The most charismatic people in the world are not necessarily the most physically attractive; instead, they are the ones who feel good about themselves, and therefore radiate a sense of confidence and openness that makes others gravitate towards them.  
  1. When you look at the mirror, don’t nitpick. Don’t focus on specific body parts and what is wrong with them; instead, see yourself as you want others to see you – as a whole person. 
  1. Have good role models. Surround yourself with body positive people. It will be easier to feel good about your body when you are with friends who have a healthy body image. 
  1. Search for body positive affirmations online. Then print them out and post them where you can see them often. The next time you feel bad about how you look, refer to these mantras to pick yourself up. 
  1. When choosing clothes, pick comfort over trends. Everyone’s body built is differently, so the outfit that looks good on a supermodel or your co-worker will not necessarily look as good on you. Instead, choose clothes that flatter what you already have; when you are comfortable, you will feel good and confident. 
  1. Watch what you see on social and mass media. Photographs can be manipulated to look good with the aid of proper lighting, filters, and Photoshop. People can also change the way they look through shapewear, makeup, and hair extensions. Don’t feel envious or sad; be aware that what you see is not necessarily what is real. 

Transforming negative thoughts into a positive body image will not happen overnight. Let the list above guide you in taking small steps towards a healthier way of regarding your body. Hopefully one day, you will embrace the body that you naturally have and feel better about yourself. 

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Stressed Because Of Unemployment?

Here are 10 ways you can take care of your mental health as you exit, look for, or rest from employment.

If you’ve recently lost your job because of the pandemic, you may be struggling to manage feelings of sadness and hopelessness as you worry about the future and your family’s well-being. At the same time, you may be coping with other troubling thoughts like:

  • A loss of identity and sense of purpose
  • Feeing useless 
  • Feeing angry and jealous of others who still have work

During this difficult time, it is all the more important that you pay attention to your mental health. Not doing so might cause mood swings, depression, and anxiety to dominate your entire life, leading to problems like substance abuse, deterioration of physical health, or withdrawal from day to day activities. In addition, mental health conditions might make you too nervous or lack the confidence to apply for a new job. 

Here are some ways you can maintain positive mental health during this difficult period: 

  1. Acknowledge (don’t ignore) your emotions. It is perfectly normal to feel bad and scared over losing your job. These feelings should never be buried or ignored; instead allow yourself the time and space to grieve. If it helps, call up a friend or loved one to act as a sounding board so you can sort through your feelings. However – 
  1. Avoid self-recrimination. Be kind to yourself. Avoid negative self-talk like “It’s all my fault I lost my job,” “Nobody is going to want to employ me,” or “What’s the point of even trying?!” This defeatist attitude does not help. 
  1. Don’t isolate yourself. It is normal to feel ashamed about having lost a job, which will make you want to avoid family and friends. But opening up to supportive friends or loved ones, even if it’s just a select few, can make a big difference in boosting your mental health. During the pandemic, you can still maintain social interactions through video chat, talking on the phone, or sending messages.
  1. Maintain a regular routine. Resist the urge to stay in bed all day, skip meals, or shy away from day-to-day responsibilities at home – these will only increase your sense of distress and will highlight the disparity between your pre- and post- employed lifestyle. Instead, continue to wake up at the same time each day, eat healthy meals, and make time for exercise. Working out can relieve symptoms of stress, anxiety, and depression. Focusing on your physical and mental health can help you feel better and more in control of your life.
  1. Set daily goals. Once you are up and about, write down a to-do list of goals that you want to accomplish every day. Whether that means sending out five job applications, updating your resume, catching up on housework, or finishing two chapters of a new book, setting goals gives you something to work towards. Staying busy will also keep you from ruminating about your job loss. Unemployment can definitely affect your self-esteem but if you’re constantly working towards a goal or doing something to improve yourself, you will feel more accomplished and start regaining your sense of self-worth.
  1. Set limits to job searching. Don’t let looking for work take over your life. Instead, allot a dedicated number of hours each day to updating your resume, looking at job openings online, or filling out applications. But also remember that you deserve to rest and relax. 
  1. Volunteer. If you’re feeling stuck or isolated, consider devoting a certain number of hours each week to a worthy cause. Make face masks or face shields to donate to those who need them. Run errands for elderly or immunocompromised neighbors. Or cook meals and deliver them to medical frontliners or the less fortunate in your area. Volunteering can make you feel better about yourself, allow you to add a positive entry to your resume, or in some cases even result in a job opportunity.
  1. De-stress through healthy ways. Make sure you have plenty of healthy coping mechanisms at your disposal, so you can reach for something healthy when your stress or anxiety start to escalate. Writing in a journal, meditating, deep breathing, and yoga are a few examples. You may be tempted to turn to things that will give you immediate relief—like alcohol or food – but note that these things will cause more problems for you in the long term. 
  1. Take up a new hobby. Use your new-found free time as an opportunity to do something you were always too busy for. New hobbies can give you something to look forward to and keep you busy. Build a bookshelf, organize your closet, or start growing your own herbs and vegetables. Consider learning a new language, instrument, or craft. Take advantage of free or discounted classes being offered online. 
  1. Know when to get more help. If you’re experiencing a persistent low mood for more than two weeks or have difficulty functioning, please seek the help of a mental health professional. The pandemic has upended the jobs and lives of many other people – you are not alone. 

If you practice healthy coping strategies to care for your mental health while unemployed, you’ll have higher self-esteem, more stable moods, fewer bouts of anxiety and depression, and more confidence to tackle the next stage of your life.

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A Boxful of Comfort

Find out what a comfort box is, why you need it, and how you can make one (it’s easy!)

Anytime you are feeling stressed, anxious, or unwell, it is helpful to have access to tangible things that can make you calm or provide comfort. This is where a comfort box comes in handy. 

Also known as a wellness box or a self-soothe box, a comfort box is any container where you keep items that will help make difficult emotions easier to bear. They can be anything from a pack of your favorite sweets to souvenirs from memorable places. 

Comfort boxes act as emotional first-aid kits – anytime you are feeling distressed, just reach into the box and get something that will either distract you from your worries or help you feel safe. 

How to make a comfort box

  1. Get a container for your things. 

Your self-soothe kit doesn’t have to be a literal box. Trunks, baskets, or even bags can do as long as they can fit the items that you need.

  1. Decorate the box. Optional, but it can be fun to do!
  1. Fill it up with your favorite things, making sure that all 5 of your senses are engaged.
  • Sight. Examples – memorable books, movies, photos; posters or clippings containing positive affirmations; a vision board; old letters or cards from loved ones
  • Hearing. Examples — a compilation of your favorite songs; a CD of your favorite artist
  • Smell. Examples — your favorite essential oil scent or perfume; scented candles or incense; lotions
  • Taste. Examples – your go-to comfort food; teas that can help you relax  
  • Touch. Example – something warm and soft to the touch like a blanket or stuffed toy; massage oils or other self-massage tools; stress balls
  1. Include other items you find soothing like an adult coloring book, your journal, your yoga mat, or a small pillow for sitting on when you want to meditate
  1. Put the box in an easy-to-reach place so that any time you feel out of sorts, you won’t experience added stress while looking for it.

A comfort box is an easy and inexpensive way of showing self-care. It reminds us that whenever we are feeling bad, we should seek comfort instead of ignoring the emotions or punishing ourselves. As an added project — once you’ve completed your box, try making another box to give to a loved one! 

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Mental Health 101 Self Help

How to Handle Negative Emotions

Inhale fully, exhale completely. And other things you can do when you feel overwhelmed with negative emotions.

Problems are part and parcel of our everyday lives, and no matter how much we avoid them there will always be instances when these problems will lead to negative emotions like stress, grief, anger, jealousy, sadness, etc. While it is perfectly normal to feel bad (in the right context), long lasting bouts of negative emotions are not healthy. So what should you do when the bad feelings start to become overwhelming? Here are some coping strategies that you can do:

  1. Acknowledge your feelings

Never ignore your emotions – pretending that everything is all right will not make the problems go away, and at some point all the bad feelings will negatively impact your physical and mental health. 

  1. Identify the triggers

Instead, of dwelling on the emotions themselves, think about what is causing them; negative emotions are your body’s way of telling you that something in your life is not working, so feeling angry or frustrated is a signal that something needs to change.  

  1. Change what you can

Once you know what is triggering the negative emotions, start finding ways to change or manage them so that you will not feel bad as frequently. Examples include reducing stress at work, cutting ties with people whom you find toxic, or seeking therapy to help with relationship issues. 

  1. Find healthy outlets

If you really cannot avoid the stressors in your life, look for ways to “release” the negative emotions so they don’t stay “stuck” inside you. Exercising is a good way to get more happy hormones into your body, while meditation will help you stay grounded and not get carried away by your emotions. Making time for fun and laughter is also a good way to relieve stress and change your perspective about matters. 

Negative emotions are a part of life and make us human. Instead of pushing them aside, we should acknowledge them and try to understand what they are telling us, because it is only then that we can take steps to living happier and healthier lives.