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7 Ways To Take Care Of Your Mental Health During The Coronavirus Pandemic

Photo by Andrea Piacquadio on Pexels.com

The COVID-19 pandemic has cost millions of people their lives, jobs, and a sense of security and stability. Fear and uncertainty continue to lead to anxiety and depression for many of us. If you are one of those people whose mental well-being has taken a hit during the pandemic, below are some things you can practice to build your mental resilience, feel more optimistic, and boost your emotional wellness:

1. Focus on what you can control

Fear and negative feelings can make you replay in your mind all the ways the virus has upended your life: “No more going to the movies/concerts/malls/restaurants,” “No more gatherings with friends/family,” “Your choice, at work is either to resign or take a pay cut.” Because all these are beyond your control, thinking about them will only worsen your anxieties. So, shift your focus to parts of your life that you can manage: your daily routine, the meals you will prepare for yourself or your family, and new goals you want to achieve now that you have extra time to spare. Take this time to practice mindfulness and putting more effort into your mental well-being as well.

2. Avoid information overload

More often than not, you want to stay on top of the latest developments about the pandemic; but when you stay glued to your phone, TV, or computer, you will most likely get inundated with bad news like increasing mortality rates, overwhelmed health care workers, or other upsetting and depressing stories. To ease this toll on your mental health, studies suggest that you set boundaries by learning to limit the time you spend watching the news or reading the news on your social media feed.

3. Seek out ways to help

News might get a little negative but there are also pandemic-related news that are uplifting from people donating to the less fortunate, new businesses thriving, and other stories of generosity and compassion. Look for these human-interest bits when you scroll through your newsfeeds to minimize your anxiety and depression. Hopefully, those stories will inspire you so that you can also shine your own light and be the positivity you want to see in your community!

4. Take brain breaks and entertain yourself

Do activities that can take your mind off stress, such as rewatching your favorite sitcom on Netflix or Youtube, doing jigsaw puzzles/cross-stitch patters/paint-by-numbers, and engaging in activities that will allow you to move your body which is proven to help boost endorphins, serotonin, and dopamine, all of the feel-good chemicals in your brain. They make you feel more energized and happier. Another activity you can do to cope with the Coronavirus anxiety is video chatting with friends and family. Studies show that a lack of social connection can not only hurt our mental health, but also, ultimately, our physical health. Being isolated can also result in more anxiety and depression.

MindNation has a 24/7 Friend you can chat with for FREE via Facebook Messenger, too! It’s completely confidential and they’re trained to help you ease your anxieties. Start chatting here: http://m.me/themindnation 

5. Set Goals

When there is nothing much to do, resist the temptation to fall into a state of idleness, which will only make your life seem more lost and hopeless. Challenge yourself by taking up new hobbies or projects. It can be as simple as redecorating your room, learning how to bake, learning how to play a musical instrument, or decluttering the different spaces in your house. When you have accomplished something, you will not feel as aimless.

6. Practice kindness with others

Just because you’re not a frontliner does not mean you can’t do your part in helping ease the anxiety. Cook food and share it with those whom you think are in need; donate personal protective equipment to hospitals and other frontliners; order baked goods from your neighbor who was furloughed or laid off from his/her work; get takeout from your favorite restaurant to support small business. There are many ways we can practice kindness to others. We can also do this by checking in with our friends and loved ones and ask how they’re doing. You’ll never know who needs it!

7. End every day with gratitude


Every night before going to bed, think of all that you have accomplished, learned or were blessed with during the day. Research shows that cultivating gratitude will help alleviate any negativity you might be feeling, and reminds you that not everything that’s happening right now is bad or depressing.

Doing any of the above does not mean that you should ignore the dangers of COVID-19. But if you keep a positive outlook and help those whom you can – all while practicing minimum health standards – you can reduce your stress and better manage your anxiety during these uncertain times.

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Written by Jac of Mindnation

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Self Help

7 Ways To Get Out Of A Bad Mood

Photo by Andrea Piacquadio on Pexels.com

Anything can put us in a bad mood – a poor night’s sleep, hunger, workplace issues, relationship problems, or current events! But because it’s never a good idea to stay angry for long, below are some ways you can calm down and carry on.

1. Take a nap

Studies have shown that sleep loss can increase negative emotions such as anxiety, restlessness, and sadness. So if you are in a bad mood because you are tired from staying up all night, go take a quick nap so you can relax and revive your energy. Then at night, make sure you turn in earlier than your regular sleep time.

2. Be with nature

The past few years has seen the rise in popularity of ecotherapy — a type of therapeutic treatment which seeks to reduce stress, anxiety, and depression in people by having them spend more time in nature. The next time you are on the verge of blowing your top, step out of the room – literally. Take a walk around the block, take off your shoes and step barefoot on the grass in your garden, or do some yoga stretches outdoors. If there is no greenery outside your house, listening to nature sounds on Spotify or YouTube can also help soothe your temper.

3. Have a good laugh

A hearty laugh has been proven to be good for one’s health – it relieves physical tension and stress, decreases stress hormones, and triggers the overall release of endorphins, which are the body’s natural feel-good chemicals. Anytime you’re feeling irritable, turn to Nextflix or YouTube so you can catch reruns or clips of your favorite sitcoms, stand-up comics, or funny cat videos. 

4. Take a social media break

Multiple studies have found a strong link between heavy social media use and an increased risk for depression, anxiety, loneliness, and self-harm. While you might turn to social media to distract yourself from whatever is causing your bad mood, it might end up making you more irritable and dissatisfied because you might come across posts that make you feel  (1) inadequate about your life or appearance, (2) that others are having more fun than you, or (3) lonely. So reduce the time you spend online and spend more time with friends offline. Which brings us to the next tip…

5. Call a friend

When you are close to exploding, the best thing to do is to get your issues off your chest so that you feel lighter and better. And who better to listen to your rants, complaints, or tirades than your best friends? They are perfect if you need a sounding board, a shoulder to cry on, or to give advice on how to sort out your problem.

MindNation has a 24/7 Friend you can chat with for FREE via Facebook Messenger, too! It’s completely confidential and they’re trained to help you ease your anxieties. Start chatting here: http://m.me/themindnation 🤗

6. Just press play!

The psychological effects of music can be powerful and wide-ranging. Music therapy has been proven to promote emotional health, help people cope with stress, and boost psychological well-being. Put together a playlist of your favorite feel-good songs and open it whenever you need a dose of good vibrations.

7. Have a bite

There are two ways our stomachs can make us stressed or irritable – if we’re hungry (did not eat enough) or bloated (ate too much unhealthy food). A healthy snack — something high in protein and good fats that is satisfying — can fill you up and give you the fresh energy to get through the rest of the day.

Photo by Andrea Piacquadio on Pexels.com

It’s perfectly normal to lapse into a bad mood, but if you let your anger stew for too long, it can affect your mental and physical health as well as your relationship with others. The next time you’re feeling irritable or stressed, try the above tips and see if your disposition improves.

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Written by Jac of MindNation

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Featured Get Inspired

4 Ways You Can Help Out During the COVID-19 Pandemic

4 ways you can help out during the COVID-19 pandemic. Volunteering can be one of the most productive and meaningful experiences of your life; why not use this time to start doing it?  

Volunteering is defined as an activity where an individual or organization freely gives time to benefit another person or group without expecting anything in return. Apart from being able to help others, volunteers experience the added bonus of improved mental health – numerous research has shown that acts of selflessness lead to lower rates of depression, increased life satisfaction, and reduced stress levels. 

If you find yourself with extra time on your hands because the pandemic has curtailed your usual activities, consider using it to volunteer. Most of the suggestions below can even be done in the comfort and safety of your home. 

  • Make masks and face shields. Personal protective equipment for the face are easy to make, don’t take up a lot of time, and the raw materials are inexpensive. There are also many video tutorials available online. You can donate the finished products to the nearest healthcare facility, or to members of other vulnerable sectors (i.e. supermarket employees, garbage collectors, security guards, etc).
  • Cook and/or deliver meals to those who need them. You don’t have to be a culinary genius to come up with food that is nutritious and filling. Even a simple pasta dish will be appreciated by medical frontliners, your senior citizen neighbors, or the blue-collar workers in your community whose earnings have been affected by the pandemic.
  • Run errands for immunocompromised or senior citizen neighbors. Many people who cannot leave the house do not just need food – they may also need someone to buy them their toiletries, medicines, and other household needs. On your designated grocery day, simply knock on doors and ask if anyone needs anything, so that you can purchase everything in one go.
  • Teach senior citizens to use technology. If you are living with people who are not tech savvy, use the time to educate them on videoconferencing apps, mobile banking, or ordering online. This will make them feel less helpless and can even take some of the burden off you (i.e. you don’t have to run as much errands for them anymore since they can now do things online by themselves). A bonus – nothing feels better than seeing a grandparent’s eyes light up after finally being able to interact with a grandchild she has not seen in months.

There are many opportunities to make a difference in someone’s life, even during a lockdown situation. Just remember that when volunteering during the pandemic, always take the necessary precautions to keep yourself and others safe. Wear masks, practice social distancing, and wash hands frequently. 

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Mental Health 101 Self Help

Do’s And Don’ts For Dealing With Insomnia

What should you do when you wake up in the middle of the night and can’t go back to sleep? Hint: Netflix is not the answer.

Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep.

How should you deal with the times where you wake up at 3 a.m. and find yourself unable to go back to sleep?

The first thing you need to do is rule out physical health problems: conditions like frequent urination, pain, sleep apnea, or acid reflux can prevent you from sleeping soundly. But if you’re sure that your insomnia is caused by stress or anxiety, here are some things you can try:

Do: Relaxing exercises

As you lie in bed awake, give your mind something to focus on beside the fact that you can’t fall asleep. You can try meditation coupled with deep breathing exercises; smartphone apps like Headspace and Calm offer guided meditation, but just remember to open the app quickly, plug in your headphones, and put the phone away as soon as the app is running. Another technique is to progressively tense and relax your muscles – starting from your toes, tense each muscle group for five seconds, then relax, then work your way up until you end with the muscles on your forehead. 

Don’t: Watch the clock

Staring at the minutes go by and realizing how much sleep you’re losing out on will only stress you out, activating your nervous system and making you feel more alert instead of sleepy. If you have a bedside clock, turn the clock face away from you or put it someplace where you cannot see it.

Instead of marking off the minutes, use your “mind clock” to estimate how long you have been awake.   

Photo by Thought Catalog on Pexels.com

Do: Leave the room and do something else

If you feel that more than 20 minutes in your mind clock has passed and you’re still wide awake, get up from the bed and move to a chair, couch, or go to another room entirely (but NOT to the kitchen for a midnight snack). You don’t want to associate your bed with sleeplessness. Do a boring, low-key activity using low lamplight, like reading (not an e-book), coloring, knitting, or listening to soft music. Keep yourself occupied until you’re bored enough to fall asleep again.

Don’t: Look at social media or turn on the television

This is not the time to catch up on your favorite TV series, because it will keep you up when you should be looking for ways to wind down. Neither do we recommend doing anything with your smartphone, because the phone emits blue light which can disrupt your circadian rhythm (your body’s sleep-wake cycle) and inhibits melatonin production (the hormone that also regulates the sleep-wake cycle). If you scroll through social media, you might inadvertently come across distressing news or receive work-related messages – all of which can be potential sources of stress and make it more difficult for you to go back to sleep. 

The next time you find yourself wide awake in the middle of the night, don’t panic. Instead, do relaxing activities so you can return to a state of drowsiness. But if you experience insomnia for more than a month, or if the lack of sleep starts interfering with daytime activities, it’s time to seek the help of a medical professional. 

Chronic insomnia affects up to 20% of adults. Many adults don’t seek treatment for it. Seek medical advice if you experience symptoms that last longer than a month or so. Ditto if lack of sleep interferes with your daytime activities.

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Written by Jac of MindNation

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Featured Mental Health 101 Self Help

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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Featured Mental Health 101

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.