Conversations about mental health can be a lifeline for those dealing with mental health concerns. However, knowing the right words to say and what to avoid is crucial. Effective communication can provide much-needed support, while insensitive words can unintentionally harm. Here are some simple guidelines on how to talk to someone with a mental illness, promoting empathy and understanding.
What To Say:
“I’m here for you.” Simple, yet powerful. Let them know you’re there to support them, showing you care.
“How are you feeling today?” Encourage open conversations about their emotions, without judgement.
“It’s okay to seek help.” Remind them that seeking professional help is a sign of strength.
“I’m proud of you.” Acknowledge their efforts, boosting their self-esteem.
“You’re not alone.” Share success stories or support groups where they can connect with others.
“What can I do to help?” Offer practical assistance like running errands or accompanying them to appointments.
What Not To Say:
“Snap out of it.” Avoid implying they can simply “snap out” of a mental illness.
“You’re just seeking attention.” Don’t dismiss their feelings.
“It’s all in your head.” Respect their experiences; don’t trivialize them.
“I know how you feel.” Understand that their experience is unique; listen to their story.
“You should be grateful.” Avoid creating guilt or shame by telling them to be grateful.
“Just think positively.” Don’t oversimplify by suggesting positive thinking alone can cure mental illness.
Effective communication can provide much-needed support, while insensitive words can unintentionally harm.
Supporting someone with a mental illness begins with compassionate communication. Knowing what to say and what to avoid can create a safe and empathetic environment. Offering your presence, listening without judgement, and encouraging professional help when needed can make a world of difference. Let’s break the stigma and promote understanding in mental health conversations.
If someone you know needs professional help, MindNation mental health professionals are available for teletherapy sessions 24/7. Book a session now through the MindNation App today – available via Google Play or the App Store.
Mindfulness, a mental state achieved by focusing one’s awareness on the present moment, is gaining recognition for its profound impact on mental and physical well-being. But despite its numerous benefits, many individuals face hurdles in establishing a consistent mindfulness practice. Let’s delve into the science behind mindfulness, its benefits, and common obstacles you might encounter on your journey to inner peace.
The Science Behind Mindfulness
Mindfulness practices involve being fully present and aware of the moment, while accepting your thoughts, feelings, and bodily sensations without judgement. This state of heightened awareness has been found to yield several impressive outcomes:
Enhanced Brain Function: Mindfulness increases activity in brain regions associated with attention and emotion regulation, fostering mental clarity and emotional resilience.
Stress Reduction: By cultivating a greater sense of awareness and presence, mindfulness helps reduce stress and anxiety, making it easier to cope with life’s challenges.
Physical Health Benefits: Mindfulness has a positive impact on physical health, decreasing inflammation, enhancing sleep quality, and strengthening the immune system.
Common Obstacles To Mindfulness
While the benefits of mindfulness are substantial, it’s important to acknowledge the obstacles that can hinder your practice:
Time Constraints: Many individuals struggle to find time for mindfulness amid their busy schedules. The perception of time as a limiting factor can discourage consistent practice.
Expectations And Pressure: Setting unrealistic expectations or feeling pressured to achieve a specific level of mindfulness can create unnecessary stress and hinder progress.
Difficulty Staying Present: Staying focused on the present moment can be challenging, particularly when dealing with stress, anxiety, or distractions.
Self-Doubt And Skepticism: Doubting the effectiveness of mindfulness or believing you lack the capability to practice can impede your progress.
Lack Of Guidance Or Support: For beginners or those struggling to practice consistently, a lack of guidance or support can be a significant barrier. Seeking resources, a teacher, mentor, or mindfulness community can help establish and maintain your practice.
Mindfulness has a positive impact on physical health, decreasing inflammation, enhancing sleep quality, and strengthening the immune system.
Overcoming The Obstacles
Understanding these common barriers is the first step in overcoming them and establishing a regular mindfulness practice. Fortunately, there are numerous techniques and practices to help you on your journey to inner peace, such as mindful movement, journaling, and arts and crafts. You can explore these activities at our on-ground mental wellness event, “You Got This! Creating Safe Spaces, Crafting Tomorrows,” from October 20-22 at the East Wing of the Shangri-La Plaza Mall in Mandaluyong City. Experienced facilitators will be available to assist you in learning and practicing mindfulness. Follow us on social media for more information.
If you can’t make it to the event, you can still dive into mindfulness by connecting with our dedicated WellBeing Coaches and psychologists. Schedule a teletherapy session today through the MindNation App.
In today’s rapidly evolving business landscape, the role of a workplace leader goes beyond hitting targets and achieving financial goals. A critical aspect of leadership lies in cultivating an environment where employees can thrive and reach their full potential, and this begins with the creation of safe spaces. These spaces serve as the foundation for promoting innovation, fostering collaboration, and nurturing employee well-being.
Understanding Safe Spaces
Safe spaces in the workplace are environments where individuals feel comfortable, respected, and supported in expressing themselves, their ideas, and their concerns. These environments prioritize open communication, trust, empathy, and inclusivity.
The Impact Of Safe Spaces On Employee Well-being
Here are some benefits that arise from prioritizing employee well-being and creating safe spaces.
1. Better mental health and reduced stress
A workplace that places a premium on safe spaces significantly contributes to the mental health and well-being of its employees. According to data from MindNation, more than half of employees in the Philippines experience some form of mental health concern. These are often exacerbated by workplace-related stress and a lack of emotional support. When employees feel safe discussing their challenges, anxieties, or personal issues, they are more likely to seek help and support when needed. This open dialogue reduces stress, fosters emotional resilience, and ultimately leads to a happier and more productive workforce.
Safe spaces in the workplace are environments where individuals feel comfortable, respected, and supported in expressing themselves, their ideas, and their concerns. These environments prioritize open communication, trust, empathy, and inclusivity.
2. Improved creativity and innovation
Safe spaces encourage employees to share their unique perspectives and ideas without fear of judgement or criticism. Research conducted by Deloitte reveals that companies that prioritize diversity and inclusion are 1.7 times more likely to be innovative leaders in their market. When diverse voices are heard and valued, creativity flourishes. Employees are more likely to contribute innovative solutions to workplace challenges, leading to improved problem-solving and increased competitiveness in the market.
3. Stronger team cohesion
Safe spaces promote understanding and empathy among team members, leading to stronger bonds and increased collaboration. Gallup’s studies have shown that employees with a best friend at work are seven times more likely to be engaged in their jobs. Teams that feel safe are more likely to navigate conflicts constructively and achieve their goals efficiently.
The Organizational Benefits Of Safe Spaces
While employee well-being is paramount, creating safe spaces also has a significant impact on the organization as a whole:
1. Attraction and retention of talent
Organizations known for their commitment to creating safe spaces are more likely to attract top talent. Glassdoor’s data indicates that 76% of job seekers consider a diverse workforce an important factor when evaluating companies. Furthermore, when employees feel safe, they are more likely to stay with the company, reducing turnover and associated costs.
2. Improved performance
Safe spaces foster a culture of trust and accountability. In such an environment, employees are motivated to perform at their best, leading to increased productivity and better overall performance. McKinsey & Company’s report highlights that gender-diverse companies are 21% more likely to outperform their counterparts.
3. Enhanced reputation
Companies that prioritize safe spaces are seen as socially responsible and ethical. Such organizations often enjoy a positive reputation in the market, which can lead to increased customer loyalty and business growth.
The Role of Leadership In Cultivating Safe Spaces
The responsibility of creating safe spaces falls squarely on the shoulders of workplace leaders. Leaders who prioritize trust and open communication set the tone for their teams and organizations as a whole. Here’s how leadership can play a pivotal role in cultivating safe spaces:
1. Leading by example
Data consistently show that when leaders model the behavior they expect from their teams, it encourages employees to follow suit.
2. Promoting inclusivity
Leaders must foster a culture of respect and fairness, ensuring that every team member feels valued and heard.
3. Encouraging feedback
Leaders should actively seek feedback from employees and be responsive to their concerns. This iterative process ensures that safe spaces remain relevant and effective.
Creating safe spaces at work is a journey that begins with a commitment to fostering a culture of trust, empathy, and inclusivity. It’s about recognizing the value of every team member and providing the support they need to thrive.
Partner with MindNation to create a workplace where every employee feels valued, supported, and empowered to reach their full potential. For more information about MindNation, visit www.mindnation.com.
Are you consumed by heightened anxiety while waiting for a future event such as a work presentation, an exam, or a first-time plane ride? You might be experiencing anticipatory stress or “pre-event” stress. This happens when dread builds up and you stress out ahead of time, leading you to experience extra stress. This unhealthy amount of worrying can leave you restless, trapped, and mentally depleted.
How Is Anticipatory Stress Different From Other Forms Of Stress?
Stress, anxiety, and anticipatory stress are related but distinct experiences. Stress is the body’s physical response to current external pressures or demands, such as managing a heavy workload or dealing with a difficult colleague. Anxiety, on the other hand, refers to the general state of unease and intense worrying about things that may be absent and without clear triggers. Anticipatory stress is related to anxiety, but what sets it apart is a specific trigger: an uncertain future outcome.
In contrast with other forms of stress, anticipatory stress, on the other hand, is based on perceptions and expectations rather than the actual situation itself. It often stems from uncertainty, lack of confidence and control, and fear of the unknown. Moreover, this form of stress can be prolonged if the waiting period takes longer.
In contrast with other forms of stress, anticipatory stress, on the other hand, is based on perceptions and expectations rather than the actual situation itself.
What Are The Signs And Symptoms Of Anticipatory Stress?
Feeling tense and on edge
Racing thoughts
Increased heart rate and breathing difficulties
Sleep problems
Upset stomach, diarrhea, and frequent urination
Irritability
Difficulty in concentration
Anticipating the worst
Unhealthy behaviors such as stress eating, drinking, avoidance, and procrastination
Low levels of self-esteem and confidence
How Can You Cope With Anticipatory Stress?
While worrying is normal, people with greater tendency to be a worrier or to overthink things may be more prone to anticipatory stress. Fortunately, there are many strategies that can help you cope with anticipatory stress and prevent it from taking over your life.
Challenge and reframe your thoughts. Anticipatory stress is often based on negative or irrational thoughts, such as “I’m going to fail” or “Everyone will judge me.” Challenge these thoughts by acknowledging that the event you dread may not play out as negatively as you imagine. You may try to create facts or action steps to counter the negative thoughts. Remember the ratio 1:5. Pair 1 negative thought with 5 healthy or positive thoughts and facts about the situation.
Preparing and planning ahead as much as possible may reduce anticipatory stress. You can do this by rehearsing the situation, visualizing positive outcomes, or making a checklist to help you feel more in control.
Ground yourself by focusing your attention on what you can control in your day-to-day activities. You can also do this by reflecting on your routine prior to the event that causes anticipatory stress
Be compassionate to yourself. Positive affirmations can help to establish strength of character. Recognize the things that you have successfully completed despite facing anticipatory stress. Remind yourself that you can take one step at a time.
Seek help from a trusted friend or family member to manage and release anticipatory stress and develop effective coping strategies.
If talking to a friend doesn’t work, help can also come from a MindNation WellBeing Coach or Psychologist. They can help you manage your stress, anxiety so that you can live your best life today without constantly worrying about tomorrow. Book a session now by downloading the MindNation app at mindnation.com/app.
Women’s presence makes the workplace more meaningful. But do organizations create an equally nurturing environment where they can flourish? Companies should cultivate psychologically safe spaces for female employees. And that’s what Home Credit Philippines and its Chief People Officer, Alpha Omega Aquino, are doing.
Alpha was one of the many Filipinas who struggled with work-life balance when she worked abroad. Apart from long, stressful work hours, she had to be absent from important family events, felt isolated, and was constantly on the verge of burnout. Working as a woman in a non-Catholic country and male-dominated industry was challenging due to her gender. These negative experiences led to frustration and anger, feelings of inadequacy, and even depression.
After 15 years of working overseas, Alpha decided to go back home and eventually found her way to Home Credit in 2019.
Home Credit provides world-class financial inclusion, lending, and other similar services to customers, mostly first-time borrowers. They take pride in being a financial ally that develops and delivers innovative financial services for financing purchases, for their clients to save for the future, and for businesses to develop closer relationships with their customers. As the company’s current Chief People Officer for four years now, Alpha takes care of over 14,000 employees, ensuring that their physical, mental, social and financial needs are met. She especially strives to make sure that the women of Home Credit won’t have to experience what she has gone through.
Creating a #HavenForHer: What Companies Can Do To Promote Women’s Safety And Wellbeing In The Workplace
Home Credit and Alpha are at the forefront of ensuring that Home Credit’s employees, especially women, work in a safe space where they won’t have to feel excluded, stressed, and mentally depleted. “Twice a year we have our eNPS survey, [in] which more than 85% of our employees participate. It’s a very good data point for us to improve the services we provide for our employees,” Alpha tells MindNation. This way, Home Credit can stay on top of employee wellbeing, maintain their job satisfaction, and foster engagement. The data that they gather also informs how Home Credit can address their concerns, create positive mental health outcomes, reduce stress and anxiety, and help employees at risk for mental health issues by providing them with psychosocial support and resources.
Home Credit is also committed to promoting gender equality in the workplace by providing equal pay and opportunities for women to advance in their careers. They also offer hybrid work arrangements and wellness leaves to support work-life balance. In addition, they foster a culture of respect and inclusion by addressing and preventing harassment and discrimination of women and promoting diversity and inclusion.
Home Credit is also committed to promoting gender equality in the workplace by providing equal pay and opportunities for women to advance in their careers.
Supporting Companies In Creating A Gender-Inclusive Workplace Culture
The commitment of Home Credit and Alpha to building a work culture that prioritizes health and wellbeing has earned them Workbean’s Workplace Health Advocate of the Year Award. last March 2023. Read all about it here. With the initiatives mentioned, Home Credit and Alpha successfully created a positive, respectful, and supportive workplace culture that every woman can describe as a #HavenForHer.
MindNation is also committed to supporting companies in creating a gender-inclusive workplace culture that prioritizes employee wellbeing. With the help of our mental health professionals, we can guide you in building a culture of empathy and mutual support that employees will find healthy, fulfilling, and meaningful. For more information, email us at [email protected].
The social and economic impact of the COVID-19 pandemic has exposed people to situations linked to poor mental health outcomes, such as isolation from loved ones, fear of the virus, business bankruptcy and job loss, and even return-to-work anxiety. Because of this, experts have declared that the next global health crisis will be a mental health pandemic.
To help address these issues, the local government of Pasig City in the Philippines and MindNation renewed and expanded the partnership that began in December 2020. Under the terms of the revised agreement, MindNation will be providing FREE mental health services to City Government frontliners. Plans are also underway to extend the same service to Pasig City residents who are small and mid-size enterprise owners.
These services include 24/7 teletherapy sessions with psychologists, 24/7 chat support with a trained mental health professional, mental health webinars, and Premium access to the MindNation app.
“We are very thankful to MindNation for reaching out to our local government unit and greatly alleviating the stresses of our public servant employees through their advocacies in mental health.”
Atty. Diego Luis Santiago, Asst. City Government Department Head II from the Office of The City Administrator.
The partnership kicked off this morning with an onboarding talk from MindNation Chief Product and Data Officer, Cat Triviño, and a stress management seminar conducted by MindNation Chief WellBeing Officer, Eiza Fusingan for members of the City Government’s Ugnayan sa Pasig Unit and the Office of the City Administrator.
“A barrier to mental health support is inaccessibility; many are unable to receive appropriate, affordable services in a timely manner ” says MindNation Chief Impact Officer Kana Takahashi. “Community partnerships like these are key to improving access to mental health care and ensuring that people know where to go for help.”
“The importance of mental health cannot be overstated, especially from our experience during the time of the pandemic and even during our daily duties. Oftentimes, our frontliners come face to face with stressful situations, affecting us mentally and emotionally, causing new or aggravating already existing psychosocial disorders. We are very thankful to Mindnation for reaching out to our local government unit and greatly alleviating the stresses of our public servant employees through their advocacies in mental health.” says Atty. Diego Luis Santuago, Asst. City Government Department Head II from the Office of the City Administrator.
To explore partnership opportunities with MindNation, email [email protected].
While understanding and awareness about mental health and its issues has increased in the recent years, we are sure there are still some topics that need clarification.
MindNation psychologists and WellBeing Coaches are available 24/7 if you need someone to talk to; just message bit.ly/mn-chat to book a session.
Riyan Portuguez RPsy RPm (also known as Your Millennial Psychologist on Facebook) answers the 10 most common questions about mental health and wellness below:
What is mental health?
Riyan: Mental health is the science of self-love. It’s about honoring your emotions and boundaries, and allowing yourself to receive proper and evidence-based care so that you attain personal growth, maximize productivity, and make significant contributions to your community.
What causes mental health problems?
Riyan: Mental health is a complicated matter. It varies from person to person and occurs from the interaction of the following factors:
Neuro-biological (i.e. chemical imbalances in the brain, genetic predispositions to certain disorders that may be triggered by stress or trauma)
Socio-cultural (i.e. a dysfunctional family life, substance abuse)
Psychological (i.e. severe psychological trauma, neglect)
How can I tell if someone I love has a mental health concern?
Riyan: If your loved one exhibits the following warning signs for two weeks or more, you are right to be concerned:
Significant changes in their behavior, such as extreme angry outbursts or bouts of sadness
Withdrawal from friends and other normal activities
No longer pays attention to grooming and/or personal hygiene
Confused thinking, inability to concentrate, lapses at work
Significant weight gain or loss, loss of appetite or overeating
Talks about doing harm to themselves or to others.
When you are in doubt about your friend’s condition, always seek the assistance of a mental health professional.
How can I tell if I have a mental health problem?
Riyan: The answer is the same as the above, although it can be harder to recognize the warning signs if you are talking about yourself. This is especially true if you are the type of person who is frequently perceived by others as “strong,” or if you are the one always providing help to others. Listen to friends and family and keep an open mind if they express concern about the state of your mental health.
I feel strong, negative emotions like anger and fear sometimes; does this mean I need to see a therapist as soon as possible?
Riyan: Not right away. Emotions, even the negative ones, are a normal part of life, so go ahead and allow yourself to feel them and to lose yourself in them. Suppressing or dismissing these emotions because they are “bad” will only lead to emotional or psychological disorders. But if you experience negative emotions recurring too often or last more than two weeks, or you feel they are getting stronger or more out of control, then seek help.
What is the difference between sadness and depression?
Riyan: Sadness is an emotion. It is a response to a specific situation — something happened that made you sad. But you are still able to function (i.e. work, do homework) and experience other emotions (i.e. you feel happy when friends comfort you). It usually goes away after a few days.
On the other hand, depression is a mental illness. It is pervasive sadness — it affects all other areas of your life, like your work and relationships with others. There is also no known or specific trigger — you don’t even know why you feel sad anymore — and it is usually accompanied by feelings of apathy and numbness.
What is the difference between fear and anxiety?
Riyan: Fear is an emotion caused by something that is in the present and it is specific — there is an imminent situation that causes you to feel afraid, but you are still able to do normal things like eat, sleep, or work. Once the source of fear passes, you don’t think about it anymore.
Anxiety is a mental disorder — it is an intense level of fear or worry about something that will occur in the future. You anticipate that something terrible will happen. People with anxiety tend to exhibit the following behaviors:
Unhelpful thinking patterns — i.e. “What if–?” scenarios, “Should” and “Must” statements
Magnification — the source of fear is insignificant but in the person’s mind, it is catastrophic
Overgeneralization — the problem attaches itself to all other parts of their lives (i.e. “I did poorly at work” becomes “I am such a loser”)
Physical symptoms such as hyperventilating and heart palpitations
People experiencing normal fear will also have negative thoughts, but after awhile they will follow these up with questions or narratives that will challenge those negative beliefs and cultivate optimism. For example, someone whose boss gives them a difficult task will worry about doing well, but after some time will figure out strategies to cope. And once the difficult task has been completed, they move on to the next assignment.
What is the difference between a psychologist, psychiatrist, and therapist? How do I know which is the right one for me?
Riyan: A psychiatrist is permitted to prescribe medicine, so their focus is on treating the neurobiological aspect of mental disorders. Psychologists cannot prescribe medication, and will focus on the patient’s sociocultural factors before diagnosing the illness. They are also therapists because they are the ones who create the interventions or treatment plans for patients.
Psychologists and psychiatrists work together. If psychologists feel that the physical symptoms of a patient are strong, they may refer the person to a psychiatrist first to lessen the symptoms, then ask him or her to come back to continue with other forms of therapy.
Is there a way I can prevent mental health problems?
Riyan: Practice healthy lifestyle and self-care habits like eating the proper diet, frequently exercising, and getting enough sleep. Get help whenever you feel overwhelmed by your problems, beginning with talking to friends and family. Don’t be afraid to consult a mental health professional if the need calls for it.
Is there a cure for mental health problems?
Riyan: If by “cure” you mean it will disappear forever, then the answer is “no.” However, mental health problems are treatable. There are many people who recover, but they need to continuously work with psychologists or monitor their lifestyle to reduce incidences of relapse.
And always remember that having a mental illness is nothing to be ashamed of. It is similar to having eyesight problems — there is no cure for nearsightedness, but you can wear corrective lenses and carry on normally for the rest of your life.
Harrison Ford was a carpenter before being casted as Han Solo in the “Star Wars” movies. Today, he is one of the world’s best-known actors and an enduring pop culture icon.
When Michael Jordan retired from basketball in 2003, he shifted to professional baseball and then to running his own business. In 2014, he became the first billionaire player in NBA history; he is also currently the 5th-richest African-American.
Finally, Sara Blakely was selling office supplies door-to-door when she got the idea for making shapewear; the company that she founded is now a household name — Spanx.
What do these people have in common? They all got to where they are now by stepping out of their comfort zones.
What’s your comfort zone?
A comfort zone is not a physical place. It is a frame of mind, a place where you feel comfortable and your abilities are not being tested. In other words, comfort zones are comfortable, safe ways of living and working, usually in a set routine.
Staying in one’s comfort zone has its advantages — you have zero stress, you complete tasks faster, and you don’t expend as much mental energy.
However, it also has its drawbacks — you don’t learn new skills, become complacent, and even miss out on opportunities for growth.
Remember that growth only happens when you are learning, and learning only happens when you encounter something new. When you make changes and take risks, you transition and even evolve into someone better, and sometimes in the process you even transform those around you.
The story of my life
My life has been all about expanding my comfort zones. After graduating top of my class from one of the most prestigious universities in the Philippines in 2000, I embarked on a storied career in Marketing for three Fortune 500 companies for over two decades, lived in seven different countries in the process, and even started my own business. But in June 2017, while on a business trip in Singapore, I sustained a severe traumatic brain injury (TBI). I spent 21 days in a coma and had to undergo three brain surgeries. When I woke up, I did not know how to eat, sit, or walk. Doctors told me that because of my injury, my brain was now only operating at 40% capacity. I was also diagnosed with aphasia, a disorder arising from a severe TBI that causes the patient to have trouble speaking, reading, writing, and understanding language. And finally, because of the swelling in my brain, I became blind in one eye.
“Changes don’t have to be big, and they do not have to happen overnight. By simply being creative, you can make small tweaks to your routine while you are on lockdown and already challenge yourself.”
Digging deep
I was told that with therapy, my brain capacity could improve up to 80% — at the most. But I refused to let doctors determine my fate; in my quest to return to my normal life, I challenged myself and those tasked to treat me. I demanded daily speech therapy, even if my therapists only suggested that I see them thrice a week. I also asked for homework, and spent every day answering grammar worksheets, writing in a journal, and practicing giving presentations. I even started a light boxing exercise regimen with my physical therapist. On top of all these, I resumed planning for my wedding, which would be held 11,000 kilometers away in southern France.
When she I tested by my neurologist six months after my accident, my brain was operating at 95%.
In 2019, I co-founded MindNation, an innovative mental health and well-being company that has grown globally as a trusted partner for organizations and communities alike. I am proof that if we step out of your comfort zone, take risks, and face challenges head-on, we can evolve our lives, relationships, and even careers into something better. Maybe not right away, and definitely not guaranteed; but at least there is that possibility.
From the comfort zone to the growth zone
This is not to say that you do need to experience a life-altering accident to challenge yourself, or move to another country to experience taking risks. In addition, the COVID-19 pandemic has made it virtually impossible for us to have adventures. But all these do not mean we have to resign ourselves to a life of idleness and inactivity. Changes don’t have to be big, and they do not have to happen overnight. By simply being creative, you can make small tweaks to your routine while you are on lockdown and already challenge yourself.
Here are some of the things I do to continuously challenge my comfort zone even when I am homezoned:
Exercise.
Working out is synonymous with challenging yourself. I am currently working with a personal trainer online, even though exercising is one of the things that I don’t like to do. Because of our one-on-one set-up, my coach is constantly focused on me, always telling me to squat lower or bend deeper. I hate it, but I end up learning that I can do things I never thought possible.
For those who love exercising, one way to stay challenged is to change up your workout program from time to time. Don’t just brush off yoga because you think you’ll never be able to touch your toes or disregard strength training because it seems intimidating. Stepping outside your fitness comfort zone can help you spice up your routine, help break a fitness plateau, and even increase your motivation.
Veer away from comfort foods.
Trying new dishes is one of the easiest ways you step out of your comfort zone. If you’ve been having your meals constantly delivered like me, order a dish that you’ve never ordered before or that you think you’ll never like, or buy from a different restaurant entirely. Even if you end up not liking the food, you are slowly training your brain to adapt to risk-taking. Next time, when you take on bigger challenges, they won’t seem so scary anymore.
Make lockdown date nights as close to real date nights as possible.
Before lockdowns happened, date nights meant dressing up, candlelit dinners at romantic restaurants, and evenings filled with meaningful conversations. But if you and your partner have been isolating at home 24/7 for more than two years now, there are ways to break this routine and rekindle the spark.
When my husband and I order food on date nights, we make sure to remove them from the takeout containers and place them on real plates. We also use real utensils and bring out the formal glassware — even if we’re just drinking water. Finally, we make sure to dress up, sit facing each other at the dining table — not in front of the tv — and put our phones away for 2 hours so that we can have an honest-to-goodness conversation. These take a lot of effort, but in doing so we make the experience more meaningful.
Dare to have uncomfortable conversations.
The pandemic has made talking to friends boring because there is no longer anything new to share. “‘What’s new with you?’ ‘Nothing, I’m still stuck at home like you.’ So instead of asking people about their day during virtual catch-ups, I suggest introducing topics you never used to talk about, like world affairs or philosophical questions. These may be boring topics, but talking about them can help everyone learn something new and even take your relationship to a whole new level.
Expand your professional skill set.
I may be the chairman of a company, but I still block time in my calendar every day for strategic thinking and planning. This includes updating myself on what competitors are doing, reading up on industry trends, and holding discussions with the team to stay on top of issues and concerns. By doing these, I grow not only myself but also the business.
Not a C-suite executive? You can still challenge your professional comfort zone even if you are a junior team member. Take on an extra project on top of what you are already doing — being mindful of your own capacities and limitations, of course. Another way is to enroll in that digital marketing course, for example, even if you don’t know the difference between ‘reach’ and ‘engagement.’ Or reach out to your manager and ask if you can schedule a short meeting, to get feedback and advice on your current path.
Investing in skills like these not only represent a new challenge, they can build resilience, foster creativity, refresh your confidence, and open up more opportunities than ever.
To do or not to do, that is the question
At first glance, there is nothing wrong with choosing to stay in your comfort zone. Here, you stay safe, predictable, and it’s not as if you will kill anyone for doing so. But what it will kill is any purpose, meaning, or surprise in your life. When you don’t try new things, you won’t have any excitement, originality, or new motivation about anything.
The COVID-19 pandemic is causing us to change our perspectives on how to live, act, and interact with others. Use the time spent in lockdown to look for opportunities that will challenge your comfort zone; the result is either you say ‘This really isn’t for me,’ or you become so comfortable with the experience that you grow from it and it becomes your new comfort zone.
MindNation’s WellBeing Coaches are available 24/7 for teletherapy sessions if you are feeling stuck or unmotivated. Book a slot now through https://bit.ly/mindnation-book or email [email protected].
If your team is struggling with productivity, MindNation has a repertoire of virtual webinars to help employees with time management, manage stress, and avoid burnout. Book these talks for your team by emailing [email protected].
When you are better at planning your day, prioritizing work tasks, and eliminating distractions, you can achieve your goals and be less impacted by stress or burnout. Whether you’re a student, stay-at-home-parent, or working in a company, time management is an essential skill to have.
Here are some things you can do to manage your time better:
“By learning the art of saying a tactful “no” to others, you’ll protect your time budget and improve your focus on your most valuable activities.”
Salma Sakr, MindNation Chief Growth Officer
Avoid multitasking. Many people believe that multitasking makes them productive, but all that shifting back and forth between tasks isn’t actually that efficient because each time you do it, it takes your brain more time to refocus. So try to complete one project or task at a time before moving to the next one; your brain will thank you for it.
Merge different email accounts into one inbox. According toa 2019 report by management consulting company McKinsey & Co., the average professional spends 28% of the work day reading and email. Get this time back by making a few changes to your email settings and having all incoming email delivered to just one inbox.
Treat your calendar as your time budget. Time isn’t money, but it does behave like money; it must be budgeted because when it’s gone, it’s gone. So when you schedule things into your calendar, think of it the same way you would think about withdrawing money from a bank account. Everyone has a weekly limit of 168 hours; try your best to live within this time budget and never overdraw.
Avoid having back-to-back-to-back appointments. Leave space between your appointments for unexpected interruptions, to take a moment to relax, or to prepare for the next meeting.
Say “No” more often than you say “Yes.” By learning the art of saying a tactful “no” to others, you’ll protect your time budget and improve your focus on your most valuable activities.
Procrastinate properly. When a new idea comes into your head, ask yourself, “Do I need to do this now, or can I do it later?” Appropriate procrastination can help you, because you’re still going to complete those ideas, just at a later date. Don’t limit your calendar to what can be done today or within a week; instead, think in terms of months or even years.
Identify your Most Valuable Activities (MVAs). These are the top two activities that you excel at, the ones that would cost you the most per hour to pay someone else to do. All the other activities that you do during work time other than those two MVAs are your less valuable activities, or LVAs.
In order to achieve maximum results during the limited amount of work time you have each week, prioritize your MVAs in your calendar and delegate LVAs to your team or your colleagues when possible. By leaving less room for options, you minimize the temptation to multitask and improve your overall focus. The result: more disposable time, and you reach your goals faster.
Time will always fill the space you give it, so use it wisely.
Cost and time are two of the common barriers to therapy. You probably consider it an added (maybe even unnecessary) cost, and you wonder if you even have the time to squeeze in a session every two weeks on top of all the things you need to do. But just like you have no qualms visiting and paying for a doctor to treat a physical ailment, neither should you hesitate seeing a mental health professional for your mental health concerns. Below are the five reasons therapy is a worthy investment:
“Therapists are trained to listen to you and help you out of your situation; and because they are essentially strangers, they can provide a safe and unbiased environment where you can be honest. “
Kevin Quibranza, MindNation
Therapy can help you organize your feelings, thoughts, and experiences so you can get a better understanding of yourself.
When you spend enough time with a therapist, you will be able to know yourself better and ultimately control some aspects of your life which you thought were not possible. A good example of this are people who have anger management issues. By talking to a therapist, they are able to understand the past traumas that shaped their present condition, allowing them to finally manage that condition.
Therapy can help you have more fulfilling relationships. This includes with family, partners, and colleagues.
Your mental health defines how you view life. If you are in a state of depression for example, and leave it untreated, you may start believing that life is bleak and relationships are useless so you start pushing people away. But if you have a healthy state of mind, good relationships will always follow.
Therapy can help you achieve your goals, stay focused, and hold yourself accountable.
The ultimate goal of therapy is to remove roadblocks — whether innate or situational — so you can achieve your life goals. This is why we advise people to see a psychologist or Wellbeing Coach even if they do not have problems yet, so they can take preventative measures and arm themselves with certain life skills (i.e. communication skills) to make them cope with unexpected situations better.
Therapy can help improve your mood and quality of life.
Therapy can give you opportunities which you never thought possible due to limiting beliefs such as self-esteem issues and faulty thinking. These are normal and are experienced by everyone, so it always helps to have a third party expert who can help us get rid of our own perceived limits and provide us with a different perspective.
You are more likely to have better healthand wellbeing.
We all have days when we are burnt out or struggling, and on those days, our bodies do not feel as well as they should — we have problems sleeping, feel extra tired, or even experience headaches or back pains. There is a direct correlation with how your mind is at the moment and how your body feels. This is why at MindNation, we always advocate holistic health — take care of BOTH your mind and body, as well as the other dimensions of well-being (i.e. emotional, cultural, and spiritual).
Therapy provides emotional relief that you might otherwise not be able to find.
There’s nothing wrong with talking to friends or family — if you just need quick advice or a listening ear, that’s okay. But sometimes, we need more than a shoulder to cry on. There are situations that our family members or friends may not be equipped to handle, or they aren’t willing to handle it since they also have their own problems.
Therapists are trained to listen to you and help you out of your situation; and because they are essentially strangers, they can provide a safe and unbiased environment where you can be honest with your thoughts and feelings and not worry about being judged or shamed.
Therapy is the “mental and emotional health education” that you never got at school.
Mental health education in our country still has a long way to go, as evidenced by the stigma towards those mental health concerns. By going to therapy and asking questions, you learn about your condition, ease your anxieties, and receive treatment that is rooted in facts and science instead of myths or conjecture.
I have personally seen what happens to people who do not take care of their mental health because they do not want to spend additional time or money to address their concerns — their conditions worsen and they end up spending even more time and money to treat them. Therapy is a valuable tool that can help you to solve problems, set and achieve goals, improve your communication skills, teach you new ways to track your emotions, and keep your stress levels in check. It can help you to build the life, career, and relationship that you want. By looking at therapy as an investment, you ensure a better future for yourself and those around you.
MindNation psychologists and WellBeing Coaches are available 24/7 for teletherapy sessions. Book a session now through bit.ly/mn-chat.
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