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Featured Mental Health 101 Self Help

7 Celebrities Who Have Opened Up About Their Mental Health Struggles

You are not alone. Be inspired by the personal stories of these public figures and #BreakTheStigma

Even though the understanding of mental health and its impacts have increased over the years, harmful stereotypes about mental health conditions still abound and deter people from seeking help when needed. Thankfully, more and more famous people are beginning to open up about their struggles with depression, anxiety, postpartum depression, eating disorders, addiction, and other mental health concerns. In doing so, they are helping to break down the stigma, encourage discussions, and inspire others to seek treatment.  

Below are some celebrities who have publicly shared their mental health difficulties in the media:

  1. Prince Harry

Prince Harry was 12 years old when his mother died, but it was only much later when he was 28 years old that he decided to seek professional help to address his grief. He revealed in a 2017 interview that in those two decades, he shut down all his emotions, felt very close to a complete breakdown, and experienced anxiety during royal engagements. 

“I can safely say that losing my mum at the age of 12, and therefore shutting down all of my emotions for the last 20 years, has had a quite serious effect on not only my personal life but my work as well,” he admitted. “I thought that thinking of her was only going to make me sad and not going to bring her back. So from an emotional side, I was, like, ‘Right, don’t ever let your emotions be part of anything.’”

In 2016, he started the Heads Together charity with his brother Prince William and sister-in-law Kate Middleton. Heads Together combines a campaign to tackle stigma and change the conversation on mental health with fundraising for a series of innovative new mental health services.

“The experience that I have is that once you start talking about it, you suddenly realize that actually, you’re part of quite a big club.”

  1. Dwayne “The Rock” Johnson

The Rock is one of the busiest, richest, and most recognizable actors in the world, but his private life is also full of struggles and low points. In a 2014 interview, he reveals that he has experienced three bouts of major depression in his life – the first was when his promising football career was cut short due to injuries; the second was when he broke up with a long-time girlfriend, and the third occurred when he got divorced from this first wife. 

“I found that, with depression, one of the most important things you could realize is that you’re not alone. You’re not the first to go through it; you’re not going to be the last to go through it … I wish I had someone at that time who could just pull me aside and [say], ‘Hey, it’s gonna be OK. It’ll be OK… Hold on to that fundamental quality of faith. Have faith that on the other side of your pain is something good.”

  1. Demi Lovato

The singer is an outspoken advocate for mental health awareness. In 2017, she produced “Beyond Silence”, a documentary that showcases the lives of three people who live with anxiety and depression, bipolar disorder, and schizophrenia (respectively). In the same year, she released “Simply Complicated” on YouTube, which chronicled her life and career, including her struggles with addiction, bipolar disorder, and bulimia, and her time spent in rehab.

“It’s very important we create conversations, we take away the stigma, and that we stand up for ourselves if we’re dealing with the symptoms of a mental illness,” Lovato said. “It is possible to live well and thrive with a mental illness.”

  1. Chris Evans

He may look strong and confident as Captain America, but in real life Chris is an intensely private person who experiences social anxiety during red carpet appearances, comparing them to “walking on hot coals.” In addition, he also suffers from what he calls a “noisy brain” which makes him second-guess everything and “turn casual conversations into whirlpools of self-doubt.” He has tried calming his mind through meditation, Buddhism, and by reading the books of spiritualist Eckhart Tolle.

“I’ve gotten better,” Evans says. But he still struggles sometimes with overanalyzing things, with letting his self-consciousness take over, with not just being present in the moment.

  1. Ryan Reynolds

In a 2018 interview, the 41-year-old actor shared that he has suffered from anxiety since his 20s. He turned to partying, and even self-medicating, to feel better but says he stopped taking drugs when several friends died from overdoses. 

Red carpet appearances would give him stomachaches, and he had so much anxiety over taking on the role of Deadpool (he was worried about letting fans down) that it began to affect his sleep. He credits his wife, actress Blake Lively,  as well as meditation apps like Headspace for calming his nerves.

“I have three older brothers,” he said. “Our father was tough. He wasn’t easy on anyone. And he wasn’t easy on himself. I think the anxiety might have started there, trying 
to find ways to control others by trying to control myself. At the time, I never recognized that. I was just a twitchy kid.” 

  1. Lady Gaga

The singer was sexually assaulted when she was 19 years old, and developed Post Traumatic Stress Disorder as a result of not being able to fully process the traumatic event. “I did not have anyone help me, I did not have a therapist, I did not have a psychiatrist, I did not have a doctor help me through it,” she said. “I all of a sudden became a star and was traveling the world going from hotel room to garage to limo to stage, and I never dealt with it.” When she began to experience intense chronic body pain, she went to see a doctor and found out that the pain may have been triggered by the trauma and psychological stress of her rape.  

Today, Lady Gaga is a staunch advocate for mental health issues, as well as LGBT rights. In 2011, she and her mother founded the Born This Way Foundation as a means of prioritizing the mental health and wellness of young people by working to promote kindness and open and honest conversations about mental health, validating the emotions of young people, and eradicating the stigma around mental health.

“Medicine really helped me. A lot of people are afraid of medicine for their brains to help them. I really want to erase the stigma around this,” she said.

  1. Sophie Turner

The actress became a household name when she starred in Game of Thrones at the age of 13, but the fame took its toll on her mental health. Scathing comments left on social media about her weight and appearance left her with body image issues and depression for years. Thanks to therapy and the support of her husband, Sophie is now better but admits to still having mental health issues from time to time. 

“I had no motivation to do anything or go out. Even with my best friends; I wouldn’t want to see them; I wouldn’t want to go out and eat with them.”

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Employee Wellness Featured

6 Ways to Show Empathy in the Workplace

With just a few simple actions you can help build stronger connections, foster a culture of honesty and openness, and make a real difference to the emotional well-being of your colleagues.

Empathy, or the ability to understand other people’s emotions, is an important skill in the workplace. When you can see things from someone else’s perspective, it becomes easier to resolve conflicts, improve productivity, and improve relationships with co-workers, clients, and customers. 

Here are some ways you can practice empathy at work: 

  1. Don’t just listen, pay attention to non-verbal cues as well. When someone is talking, use your eyes and ears to understand the message. Pay attention to their tone and body language. Observe how they are saying things – not just what they are saying. 
  2. Keep an open mind. One of the first steps to developing empathy is to let go of your own assumptions/beliefs and consider the other person’s perspectives. Listen respectfully and try to see where they are coming from. Don’t debate right away; instead, invite the person to describe their situation more and ask them for their suggestions on how the issue can be resolved.
  3. Be curious about other people’s lives and interests. Don’t just put yourself in another person’s shoes – instead, reach out and try on as many shoes as you can. As you broaden your knowledge, you will come to understand that just because someone else’s life is different from yours does not mean they are lesser than you. 
  4. Take care of your own mental health. If you cannot manage your own emotions and are constantly stressed or on edge, it will be difficult for you to understand what others are going through.
  5. Display compassion. When someone is in trouble or confused, lend a hand. When a colleague is sad, offer a shoulder to cry on. And when someone is worried, give your full attention and listen without judgement. All these things are examples of showing empathy. 
  6. Show gratitude. When we are more thankful to each other, we also become kinder and more tolerant individuals. Showing gratitude can be as simple as gifting your coworkers with snacks or praising them publicly for a job well done. 

Practice these skills often to develop your empathy. When you take an interest in what others think, feel, and experience, you’ll develop a reputation for being caring, trustworthy and approachable — and be a great asset to your team and your organization.

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Mental Health 101

10 Ways to Nurture Empathy in Teens

Children start to become aware of or may even experience negative behaviors like bullying, racism, and derogatory languages during their teen years (ages 13-19). Empathy can help them navigate these ethical challenges and make them become helpful, caring, and respectful members of the community.

Here are some ways you can help your teenager be more mindful of feelings, whether their own or those of others.

  1. Be sure that your teen knows that you value empathy among all others. Do not focus solely on his academic or extracurricular achievements; give him praise if he displays empathy towards someone else (i.e. defends a peer against bullying)
  2. Start conversations about forms of discrimination and stigmas. Don’t think that your 13-year-old is too young to understand concepts like “Islamaphobia” or “sexism;” if he is watching tv or films, you can already talk to him about how people are depicted based on their gender, race, religion, etc. Remember that the only way to disrupt stereotypes is to actively talk about them
  3. Model caring for others. If you talk a lot about empathy but don’t demonstrate it, your teen will notice. So back up your words by showing up to advocate with others and respond to community needs.
  4. Help your teen understand that the world doesn’t revolve around him. Helping around the house, doing chores, volunteering time, and practicing gratitude are all simple ways to reinforce this.
  5. Empathize with your child. When your teen comes to you with a problem, the first instinct is to either brush it off (“That’s not hard, what are you complaining about?”) or rush to fix it by yourself. Instead of doing these, tune in to your child’s emotional needs first. Say “That sounds hard. Tell me more about it,” then guide your child in coming up with solutions to the problem.
  6. Cultivate a diverse community and group of friends. Young people who form friendships and relationships with people across race, ability, sexual orientation, ethnicity and other identities, naturally consider their perspectives more often.
  7. Set high ethical standards. Examples of these include taking responsibility for commitments, making courageous decisions even when they are hard, and being kind and caring in the face of hatred.
  8. Give your teen time. Sometimes young people don’t appear to be empathetic because they are in fact, too overwhelmed by feelings, so they hide this by acting aloof or cold. Instead of insisting on a heart-to-heart talk right away, give your teen time and space to process his emotions, then discuss them once he is ready.
  9. Induce empathy. Actively ask your teen to take someone else’s perspective or to name how an action might make someone else feel.
  10. Stories matter. The types of books your teen reads can affect how they relate to others. Literary fiction (defined as a category of fiction that explores any facet of the human condition, and may involve social commentary) in particular has been proven by research to improves a reader’s capacity to understand what others are thinking and feeling. The characters in literary fiction disrupt reader expectations, undermining prejudices and stereotypes. They support and teach values about social behavior, such as the importance of understanding those who are different from ourselves. Examples of literary fiction that your teen can read include “Catcher in the Rye” by JD Salinger, “The Adventures of Huckleberry Finn” by Mark Twain, “The Lord of the Rings” trilogy by JRR Tolkien, and “To Kill a Mockingbird” by Harper Lee.

As your teen develops empathy, don’t forget to acknowledge it. Point it out to them and thank them in the moment. Reward their attempts with words of encouragement. Doing the right thing by other people feels good and will give your child a sense of positive self-esteem that will go a long way to influencing his behavior.

Finding ways to promote healthy emotional development during this time period matters, especially since adolescence is important in shaping mental health into adulthood.

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Written by Jac from MindNation

Categories
Featured Mental Health 101

Learning Empathy for Kids ages 7-12

We’ve learned in past articles that empathy is an important life skill that everyone should possess. The earlier that children practice empathetic habits the more likely they will continue to do it as they grow older.

By the time children reach the age of 5, they begin to outgrow the “me” mentality of their toddler years and become more attuned to things happening outside their own bubble. Once they reach the formative ages of 7 to 12 and spend more time at school than at home, they will interact more with peers and learn empathetic concepts like sharing and cooperating. Working together in the classroom will make them realize that people have different feelings than they do and that their actions can affect how others feel.

Here are ways you can cultivate your child’s empathy even more:

When talking about feelings, talk about the physical manifestations as well. 
Teach kids to link their own physical manifestations to specific experiences, so that they will develop a sense of what other people might feel in similar circumstances. For instance, if your child sees someone who is scared, you might ask her, “Remember that time when you saw the big, barking dog? How did that feel in your body?” By recalling her pounding heart and sweaty palms, she’ll instantly know what someone means when he says he’s afraid.

Put him/her in someone else’s shoes.
If she’s going through a hard time with a friend or even a sibling, try role-playing the situation and have her look at it from both points of view. If a younger sibling refuses to share his toys, she might come to realize that if he is allowed to enjoy his toy a few minutes longer, he might be more inclined to let others have a turn. It does not necessarily mean that he is acting selfishly, rather she just needs to be more patient. On other hand, her own feelings of frustration and disappointment will teach her how hurtful rejection can be – and help her to be kinder the next time she does not want to share something herself.

Help children understand that the world doesn’t revolve around them.
It’s vital for children to learn that sometimes, concern for others should trump their own happiness. For example, they should do household chores even if they would rather watch tv, they should be polite even if they are in a bad mood, and they should not interrupt if their parents are talking to other people. 

Prioritize caring in your children’s lives. 
For example, when you ask your child about her day in school, don’t just ask if she listened to the teacher or did well in her written works. Ask her if she also showed care and helpfulness to classmates or other adults.

Continue to demonstrate empathy for others, especially those different from you.
Be a good role model. Reflect on how you treat the waiter at the restaurant or the salespeople at the mall. In addition, consider regularly engaging in community service or model other ways of contributing to a community. Even better, do this with your child. Express interest in those from various backgrounds facing many different types of challenges.

The good news is you don’t have to be a professional to teach your child to be mindful and compassionate of other people’s emotions. By simply engaging with your child and practicing what you preach, you can easily pass on the lessons of empathy. 

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Written by Jac of MindNation

Categories
Featured Mental Health 101

5 Ways to Cultivate Empathy in Small Children

Photo by Valeria Ushakova on Pexels.com

Empathy is the ability to imagine how someone else is feeling in a particular situation and respond with compassion. It is a complex skill to develop in small children because they are still at an age when their needs are being met on-demand and they aren’t fully in control of their own emotions yet, let alone recognize what others may be feeling. However, empathy is also an essential life skill to learn because research has shown that it can build healthy and happy relationships with family and friends, as well as do well in school.

When a child is able to empathize, it means he or she can:

  • Understand that he/she is a separate individual, his/her own person
  • Understand that others can have different thoughts and feelings than he/she has
  • Recognize the common feelings that most people experience – happiness, surprise, anger, sadness, etc.
  • Look at a particular situation (i.e. watching a classmate tearfully say good-bye to his/her parent at play school) and imagine how he/she himself might feel in that moment
  • Imagine what response might be appropriate or comforting in the above situation – i.e. offer his/her friend a toy to comfort him/her

Here are some things parents can do to teach empathy to their toddler:

  • Show your child empathy. A common mistake parents make is to shush their child whenever he/she is crying – “Don’t be a crybaby, you have to be brave, you’re being embarrassing, etc.” Doing this teaches your child that feelings do not matter. Instead of brushing his emotions aside, ask him/her what is making him afraid or upset, acknowledge what he/she said, and find ways to resolve what is making him/her upset. “Are you afraid of the dog? I know his loud barks can be scary, but don’t worry, he is tied up so he cannot hurt you. Here, let me hold your hand as we pass by.”
  • Talk about other people’s feelings. In the same vein, when we see other toddlers crying or acting up, our first instinct is to hustle our own child away from the hubbub. But doing so teaches him/her that we should ignore other people’s unpleasant feelings. Instead of avoiding the situation, try discussing what happened – “How do you think he/she’s feeling?” and “Why is he/she feeling that way?” are questions that three-year-olds can easily understand and answer. Research has shown that when families routinely do this, kids can learn a lot about other people’s perspectives and how their minds function.

If your child personally knows the peer in distress (i.e. a family member or a classmate in play school), encourage him to personally reach out and find ways to offer comfort.

  • Be a role model. When your child sees you consistently acting kindly and respectfully to others (i.e. opening doors for strangers, carrying the things of older people, helping during times of crisis), they will emulate these habits as they grow older.
  • Use chores to teach them to be mindful and considerate of others. Toddlers can already be taught to pack away their toys, water the plants, and even set the table. Not only do these actions teach them about helpfulness, it also reinforces respect for others.
  • Be patient. Developing empathy takes time. There are teenagers (and even some adults) who lack empathetic skills, so don’t expect too much from your toddler. Especially between the ages of 0-3, it is perfectly normal for them to focus solely on themselves and their emotions, so the most you can do for now is to introduce the concept in their everyday lives so that it eventually becomes a habit.

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Written by Jac of MindNation

Categories
Mental Health 101

Empathy vs. Sympathy: Why empathy matters more

Empathy is one of the most important aspects of creating harmonious relationships, reducing stress, and enhancing emotional awareness.

Empathy is the ability to emotionally understand what other people feel, see things from their perspective, and imagine yourself in their place. It is putting yourself in someone else’s position and feeling what they must be feeling.

Empathy vs. sympathy

Empathy is often interchanged with sympathy, but while the two are related, they do not mean the same thing.

Sympathy is a shared feeling, usually of sorrow, pity, or compassion for another person. You show concern for another person when you feel sympathy for them.

For example, when someone experiences the death of a loved one, you feel sympathy towards that person. You may feel sad for them, but if you have not experienced a death in your own family, you might not have empathy for their situation.

On the other hand, empathy is stronger and deeper than sympathy. It is the ability to put yourself in the place of another and understand their feelings by identifying with them.

Why empathy is important

Without empathy, people will go about life without considering how other people feel or what they may be thinking. It becomes easy to make assumptions and jump to conclusions about others, and this often leads to misunderstandings, miscommunication, divisiveness, conflict, and fractured relationships.

Empathy encourages us to work out our differences more productively and maintain harmonious ties with people who may think and act differently from us, thereby reducing stress.

Empathizing with others also helps us regulate our own emotions. Emotional regulation is important because it allows us to manage what we are feeling, even in situations that are very upsetting, without becoming overwhelmed.

Lastly, empathy promotes helping behaviors. Not only are we more likely to engage in helpful behaviors when we feel empathy for other people, but other people are also more likely to help us when they experience empathy.

Tips for Practicing Empathy

If you would like to build your empathy skills, there are a few things that you can do:

  • Pay attention. Listen to people without interrupting. Pay attention to non-verbal cues like body language, as these can reveal what a person is really feeling.
  • Be curious. Instead of attacking someone for having a belief that is different from yours, engage in a calm, rational discussion and ask questions to find out why they think the way they do. More often than not, the answer lies in their life experience, which, while different from yours, is not wrong. Then examine your own biases and find out why you think differently from them.
  • Imagine yourself in another person’s shoes. Get out of your usual environment. Travel to new places or new environments, and mingle with the locals. Doing this will give you a new perspective of the world, and a better appreciation for others.
  • Be open to feedback. This is especially true in the workplace; don’t be afraid to receive constructive criticism from others. Humility is an important part of being an empathetic individual.

If you’re up for a challenge, try this: have a conversation with a stranger every week. It can be the security guard at your office building or the owner of the food stall where you get your lunch on weekdays. Doing this expands your worldview and improves your ability to empathize.

When we become sincere in developing understanding of others, we improve relationships and promote harmony in the community.

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Written by Jac of MindNation

Categories
Self Help

7 Throwback Songs to Lighten Your Spirits

Ah, the magic of music!

Music therapy has proven to have great benefits for several mental health conditions, including depression, trauma, and schizophrenia. Music is a good medium for processing emotions, trauma, and grief — and can also be used as a calming tool for anxiety or dysregulation.

A method called lyric analysis is one of the most commonly used music therapy interventions with those struggling with mental health. It is a less intimidating approach involving deeply understanding and analyzing lyrics to better process and describe emotions that are otherwise hard to explain. Uplifting music is also used to motivate listeners to apply its positive message to their obstacles in life! Here are some throwback songs you can try analyzing to lighten your spirits if you’re feeling down:

1. “Unwell” by Matchbox Twenty

Memorable lines: “I’m not crazy, I’m just a little unwell… I’m just a little impaired”

Why you should listen: There’s no reason to feel that no one will ever understand what you are going through. The lyrics perfectly describe what anyone with a mental illness is going through, so if you need something to make you feel less alone, this song is it.

Listen to “Unwell” by Matchbox Twenty on Spotify

2. “Shake it out” by Florence + The Machine

Memorable lines: “And it’s hard to dance with a devil on your back; so shake him off!”

Why you should listen: Many people with mental illness hide their issues because they feel they have conform to societal norms or avoid stigma. But bottling up your feelings can lead to worse consequences in the future. Instead, try to find healthy outlets to express yourself.

Listen to “Shake it out” by Florence + The Machine on Spotify

3. “Let it be” by The Beatles

Memorable lines: “There will be an answer, let it be!”

Why you should listen: Life goes on and that change is a part of that life. So when everything seems hopeless, remember that nothing lasts forever. Instead of worrying over the future, just focus on what you can be grateful for today.

Listen to “Let it Be” by The Beatles on Spotify

4. “Titanium” by David Guetta ft. Sia

Memorable lines: You shoot me down but I won’t fall, I am titanium”

Why you should listen: When the going gets tough, it’s your mental strength that will get you through it. Cultivate habits that build positivity and resiliency so you can manage difficult situations better.

Listen to “Titanium” by David Guetta ft. Sia on Spotify

5. “Flashlight” by Jessie J

Memorable lines: “I’m stuck in the dark but you’re my flashlight / You’re getting me, getting me through the night”

Why you should listen: No one can battle a mental illness alone. Do not be afraid to ask for help, surround yourself with supportive people, and avoid those who only add toxicity to your life.

Listen to “Flashlight” by Jessie J on Spotify

6. “Wounds” by Kid Cudi

Memorable lines: “When you cannot find the version of yourself you seek /
You should dig deep / I’ma sew these wounds myself”

Why you should listen: Wounds is a great song for people fighting depression. In the song, we hear questions why we doesn’t feel “whole”, but it’s also talks about acceptance and learning to heal.

Listen to “Wounds” by Kid Cudi on Spotify

7. “Firework” by Katy Perry

Memorable lines: “Cause baby you’re a firework / Come on show ’em what you’re worth / Make ’em go “Oh, oh, oh!” / As you shoot across the sky-y-y”

Why you should listen: You can be an inspiration to others, even if you are struggling with mental illness. By sharing your story, you can encourage others to open up about their own issues and in the process seek support or treatment, thereby easing the loneliness and despair that they are most likely feeling.

Listen to “Firework” by Katy Perry on Spotify

Listening to music has been proven to help regulate emotions, improve mood, and create happiness and relaxation in everyday life. Do yourself a favor and plug on the earphones a few hours a day. Your mind will thank you for it!

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Written by Jac of MindNation

Categories
Employee Wellness Mental Health 101

10 Tips to Manage Stress when you Work From Home (WFH)

Working from home (WFH) may seem like a dream come true in the beginning, but when you also have to manage the kids’ needs, home chores, and/or have to deal with co-workers who think being home means they can call you 24/7, the situation can quickly turn into a nightmare.

Here are some ways you can put in some order (and sanity) in your WFH set-up:

1. Set office hours and make sure everyone knows it

When you are working from your living room or bedroom, it’s easy for family members (especially kids) to assume that you are not working at all and just badger you for attention any time. The same is true for colleagues who think that there is nothing inappropriate with calling you up at midnight for a work-related query. Make it clear to workmates that you are only available during certain hours of the day, and that you will respect their time as well.

2. Establish your territory

Whether your workspace is a small table or a whole room (lucky you!), make sure it is used exclusively for work. This way, you can still separate “work life” from your “personal life.” In addition, furnish your space with pens, papers, and other materials that will be used solely for the “office.” This saves you the time (and stress) from constantly carrying materials back and forth, or misplacing them.

For your kids and other household members, instruct them that your working hours are sacred and you absolutely cannot be disturbed. Or if they do need to talk to you, they should knock first instead of barging in.

3. Discuss and delegate

If your spouse has free time to take over babysitting duties, perfect (don’t forget to return the favor when it’s his or her turn to be busy). If there are no other responsible adults around, have a serious discussion with your children beforehand about the importance of your “work hours”. This gives you peace and quiet to focus on your work but also the assurance that your children are safe and productive.  

4. Manage your deadlines by breaking them into chewable amounts

It is easy to procrastinate when you are working from home, so resist the temptation. Break down large projects into smaller steps, and set deadlines to complete each stage; this will make the overall output less overwhelming to do.

5. Make a to-do list

This might sound pretty basic, but it works! Start each day with a list of the tasks you need to accomplish at home and for work. Rank them according to importance, and organize your day so that you finish these to-do’s as soon as possible. Should you run out of time to do the less urgent tasks, don’t stress! You can always do them tomorrow.

6. Dress the part (even if it’s just the top-half!)

Unless you are mandated to dress up (i.e. you need to do a video-chat with upper management), you can pretty much wear whatever you want at your home office. But while there is no law against wearing pajamas all day, it might be the very thing making you feel sluggish and unmotivated. Better to slip into something that’s comfortable but at the same time semi-professional, comb your hair, put on some makeup – you’ll end up feeling more inspired to work.

7. Keep the Water Cooler Breaks

Don’t you just miss that walk to the water cooler and the talks with your office buddies? Take virtual lunch or coffee breaks together, and chat about non-work related matters. This helps ease the feeling of isolation, and will make you look forward to “going to work.”

8. Actually, just take breaks in general!

You do not have to be chained at your desk the whole time. Take a snack break or do some stretches every now and then. Come back to work when you are feeling more relaxed and refreshed.

9. Clock out and “go home”

Because the office desk is just a few steps away from the bedroom, it’s tempting to just keep working because your think you can stop anytime (which is actually counterproductive). Ignore the urge to work overtime! When office hours are over, shut down your laptop, keep it away, and ready yourself for home duties so you can properly rest. Your mind and body will thank you for it.

10. Practice gratitude

At the end of the day, the an attitude of gratitude will set you up to a calmer and more positive mood. While our situations vary greatly at home, we must always focus on the now, everything that went right, and how we can be better and do better tomorrow!

With the COVID-19 pandemic showing no signs of letting up, working from home is now becoming the norm for many. The set-up will take some getting used to, but by prioritizing your needs and building your mental resilience, you can settle into a comfortable routine in no time.

How do you practice calmness and routines when working from home?

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Written by Jac of MindNation

Categories
Mental Health 101 Self Help

Making meaningful connections in the time of social distancing

While having alone time is a great way to recharge, extended periods of isolation can be detrimental to your health. In the past, many of us may have felt lonely from time to time. These feelings are usually short-term and don’t usually harm our mental health. However, the longer the quarantine goes on, these feelings turn long-term and can be associated with increased risk of mental health problems including depression, anxiety, and increased stress.

While it is imperative that everyone isolate at home during this time, social isolation or social distancing does not mean that we no longer have opportunities to connect with those we love. Thanks to technology and social media, there are many unique ways we can maintain ties and strengthen relationships while respecting social distancing rules. Here are some ways:

Create online gatherings to celebrate special occasions. If you typically celebrate birthdays by eating out as a group, you can still do that in the virtual world. Download video conferencing apps like Zoom or RingCentral, then spread the word that everyone has to be online at a specified time with their own meals at the ready. When everyone has logged on, dine together! And even if there are no occasions to celebrate, it will still be fun to make video chats with friends and family a regular thing.

Make new rituals. Miss your teachers and classmates at the yoga studio or the Zumba class? Has Sunday mass been part of your weekly ritual? You can still do all these through social media tools like Facebook Live or Instagram Stories. Muster up the discipline/motivation to make worship or working out part of your lockdown routine, as if it were the pre-pandemic days, just so you still have a semblance of connection and normalcy.

Tired of video calls? Try playlist collaborations or watch parties. Sure, video calls can get quite tiring. We can connect with those we love by sharing music and flicks we’ve been hooked on. (It’s also a great way to find new songs and titles to love!) Spotify has a feature where you and your friends can collaborate on Playlists, and Netflix Parties enable you to watch new movies or series simultaneously with cool chat features!

Help however you can. If you are in a position to give assistance to those who are in seemingly tougher situations (i.e. senior citizens living alone, front liners), you can do so safely, perhaps by having food delivered to them, or contributing money to fundraising activities. Volunteerism has been proven to have a positive effect on one’s emotional well-being, as well as make you feel that you are part of the community.

While it is for our absolute safety and the safety of those we love to keep physical distance, it does not translate to being emotionally distant as well. Now more than ever, we should find cooler and creative ways to show love and support especially to those who need it most!

MINDNATION IS HERE

Need someone to talk to? MindNation psychologists are available for teletherapy sessions 24/7. Book a session now thru bit.ly/mn-chat.

#EasetheAnxiety

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Written by Jac Chua of MindNation

Categories
Mental Health 101

5 Ways to Care for Your Child’s Mental Health During The Pandemic

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The COVID-19 pandemic has certainly shown us is that everything is uncertain. And no one feels the confusion more than our children who suddenly find their carefree lives on pause due to the lockdown. Suddenly, they are no longer allowed to play with friends, eat at their favorite restaurant on weekends, go on vacations. They also have endless questions about the virus, some of which us parents have no answers to, either!

Here are some ways you can help your children cope:

Stick to a schedule

In times of uncertainty, the structure of a daily routine provides predictability. Even if it feels as if they are on vacation because they no longer go to school, children should still follow regular wake-up and bedtimes, mealtimes, study time, and even time for play.

Make exercise mandatory

Just because they need to stay indoors does not mean they should be sedentary. Physical activity not only boosts the immune system (important when we are in the midst of a pandemic) it has also been proven to reduce symptoms of depression and anxiety. Engage in rough play with younger kids, while older kids can do simple exercises like push-ups, sit-ups, and planking. 

Explain social distancing in an age-appropriate manner.

While younger children are content to just stay at home, teenagers may bristle at the loss of their freedom of movement, especially when they read on the news that their age group is not at high risk for contracting the disease. Instead of imposing your will, explain to them that while they might not get sick from COVID-19, there is the chance that they will become carriers of the virus and inadvertently infect older, more susceptible members of the household.

Filter news about the pandemic.

While we do want our children to be informed, barraging them with facts and figures (especially with infected, death, and recovery statistics) might overwhelm or frighten them. Instead, focus on imparting news that will make them feel safe and reassured, i.e. that scientists and policy-makers all over the world are doing all they can to find a solution.

Relax the rules on screen time.

If you used to only allow your child to play with their gadgets a few hours a day, consider allowing them an extra hour or so to video-chat with friends and extended family. This helps foster connections in the midst of social distancing. 

Lastly, remember that children take their emotional and behavioral cues from their parents. If they see you being stressed and anxious, they will most likely feel the same. So be a good role model and take care of your own mental health too.

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Written by Jac of MindNation