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Partnership Announcement: MindNation & Workbean

Mental health awareness and support in the workplace is about to get an even bigger boost

Back in the day, job seekers would choose which companies to work for based simply on what was available or how much financial compensation could be gained.
But as the demand for more multi-hyphenated, digitally-skilled workers rose, employees who fit the bill started to become more selective in which company they would join. The workplace culture became a dominant factor in decision-making — top candidates now want to work in environments that suit their personalities and capabilities, and whose policies allow them to be creative and empowering. In the same vein, companies found out that if they placed emphasis on camaraderie, inclusivity, and nurture, they can attract great talent. 


“People are spending more time at work than they do at home,” says Kassandra Monzon, CEO of Workbean, soon to be Asia’s largest directory of company cultures. “And with the current COVID-19 pandemic amplifying whatever stresses or anxieties they may already be experiencing, employers have the responsibility to support and care for the mental well-being of their staff because they are the ones spending so much time together.”


This is why it is important for companies to have a workplace culture that is supportive of mental health. “Most mental health risks in the workplace relate to interactions between the people, the organizational environment and culture, and the availability of support for employees to carry out their day-to-day tasks,” says Kana Takahashi, CEO of MindNation. “So a way to achieve a healthy workplace is through the development of company-wide mental health programs and policies that protect the health, safety and well-being of all.

With this partnership, MindNation and Workbean hope to increase awareness about the importance of having a workplace culture that supports mental health, as well as provide a platform for job seekers looking to find a workplace that cares for their well-being. In addition, Workbean-affiliated companies that have existing mental health programs and policies in place but want to know how to more effectively implement them can reach out to MindNation for guidance. 
“When a workplace culture is inclusive and supportive, people will be more free to express their mental health concerns and seek help when needed,” says Kana. 
For more information, click on www.mindation.com and www.workbean.co. 

— Written by Jac of MindNation

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Featured

6 Ways To Build Better Boundaries

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Boundaries are basic guidelines that people create to establish how others should behave around them, including what actions are okay, what are not, and how to respond if someone breaches those limitations. Whether you are interacting with a work colleague or a romantic partner, boundaries ensure that the relationship progresses smoothly and safely. 

However, there will always be instances when you encounter people who will make you feel that your boundaries are being violated. It may be a stranger who stands too close to you or touches you (physical boundary). Or a family member who constantly pressures you to do favors for them (emotional boundary). Perhaps you experience bullying at school or in the workplace (mental boundary). These disregard for your boundaries can leave you feeling confused, anxious, drained, and stressed. We asked psychologist Ria Tirazona, RPsy, to suggest ways you can build better boundaries and maintain them:

  1. Know yourself. “When setting boundaries, it’s important to know what you’re capable of,” Ria says. This means taking the time to identify your physical, emotional, and mental thresholds. What actions can you tolerate? What makes you feel uncomfortable or stressed?

Also note that while some thresholds need to be clearly defined (i.e. those that align with your core values and beliefs), Ria assures that boundaries are allowed to be fluid in other circumstances. “It may depend on your capacity at the moment, the resources that you have, or how much you’ve evolved since you’ve set that first boundary.” For example, you may have made it a policy not to ‘friend’ co-workers on social media when you are new to the company; but once time passes and you develop a better relationship with them, it’s okay to deviate from your original limit.

  1. Communicate honestly, openly, and mindfully with others. When someone does something that makes you uncomfortable, let them know right away by using “I” statements, such as “I feel __ when you do ____.” “This way, you are responding and not reacting to the emotions that you feel when your boundaries are pushed,” she explains. Doing this does not put the other party on the defensive, and will hopefully lead to a conversation on what both of you can do to create a healthier boundary. 

    If all attempts at communication fail, a simple but firm “No” is always an option anytime someone does something to you that you don’t like. If you are being abused or harassed, report the incident right away to the relevant authorities. 
  1. Make your boundaries known from the very start. “This can be especially difficult to do when you are in the honeymoon stage of a romantic relationship, or when you are new to a workplace and want to fit in,” Ria points out. “But if we don’t communicate our boundaries right away, it sets the stage for miscommunication down the line.” 
  1. Don’t be concerned with what others will think. Remember that you are not responsible for the other person’s response. Know that if you break your own boundaries because you are scared of the other person’s reaction (especially that of a romantic partner), that is a HUGE red flag and deserves another topic of discussion altogether. In a healthy relationship, you should never feel afraid of the reactions of the other person.
  1. “Train” people to behave in the way you want them to treat you. “If you are always saying ‘yes,’ you are letting others know they have permission to walk all over you,” Ria points out. So don’t text people about work matters late at night if you don’t want the same to be done to you. “When you respect and reinforce other people’s boundaries, it will be easier for you to respect and reinforce your own,” Ria adds.
  1. Be patient. Establishing boundaries (and communicating these to others) takes time. In the same way that we don’t develop unhealthy boundaries overnight, we don’t develop healthy ones right away either. “Make sure to practice self-care,” Ria advises. “If you are rested, your thinking mind is clear and you can communicate better.”

    Also, building better boundaries is a process that requires a willingness to learn and grow. “Be creative and curious about the world around you, because those will contribute to the flexibility and openness that you will need to adjust your boundaries when circumstances call for it,” she says. 

Good boundaries not only show emotional health and self-respect, they also ensure that the relationships we are in are mutually respectful, supportive, and caring.”

If you need help developing your communication skills or building more self-confidence, MindNation mental health experts are available 24/7 to share their expertise. Book a session now thru the MindNation app.

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Featured

Finding Ikigai

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In Japanese, iki means “life” while gai means “value” or “worth.” So ikigai (pronounced “eye-ka-guy”) is about finding your life’s purpose so that everything you do becomes satisfying, worthwhile, and balanced.  

In their best-selling book Ikigai: The Japanese Secret to a Long and Happy Life, authors Hector Garcia and Francesc Miralles interviewed the residents of Ogimi, Okinawa, a Japanese village with the highest percentage of 100-year-olds. They discovered that ikigai is one of the reasons for these villagers’ longevity.

“Research into the causes of premature aging has shown that stress has a lot to do with it,” Garcia and Miralles write. “[But] being in a hurry is inversely proportional to quality of life. As the old saying goes, ‘Walk slowly and you’ll go far.’ When we leave urgency behind, life and time take on new meaning.​ Looking back, our days in Ogimi were intense but relaxed—sort of like the lifestyle of the locals, who always seemed to be busy with important tasks but who, upon closer inspection, did everything with a sense of calm. They were always pursuing their ikigai, but they were never in a rush.”

Practicing ikigai will not guarantee that you will live up to 100, but it can certainly help make your life happy and purposeful. If you want to find your ikigai, take time to answer the questions below: 

  1. What do I love?

The question speaks to your PASSION. Answers can be concrete (i.e. photography, community service) or intangible (i.e. inspiring others, appreciating beautiful things).  

  1. What am I good at?

This refers to your PROFESSION. Sometimes the things you love (#1) will also be the things you are good at, although it’s not always the case. If you are struggling to define what you are good at, ask family and close friends for their inputs. 

  1. What does the world need from me?

This is your MISSION in life. Create a list of things you can offer the world if you are called upon. 

  1. What can I get paid for?

This question is focused on your VOCATION. What do you do that will pay the bills? List everything – planning, teaching, marketing, writing, cooking, etc. 

After you have answered all these questions start to look for commonalities. Are there obvious intersections among the four categories? If yes, then congratulations, that is your ikigai. The next step is to find a way to express ikigai in your work and home; once you have done so, you will feel happy, enthusiastic, and satisfied with the rest of your life.

—

Written by Jac of MindNation

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Featured Get Inspired Mental Health 101

4 Psychological Benefits Of Family Meals

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Family mealtimes are not just for rest and sustenance; research has shown that when families eat together, the members reap gains that go beyond better physical health.

Below are 4 research-backed reasons why eating together as a family can contribute to improved mental and emotional well-being:

1. Children tend to be happier.

Because eating together improves parent-child relationships, children feel more stable, secure, and are less inclined to engage in risky behavior like suicide and unsafe sex practices. They are also less likely to have mental illnesses like depression and anxiety. The same is true for adults — studies show that mothers who ate with their families often were also found to be happier and less stressed compared to mothers who did not.

2. It’s easier for parents to monitor and protect the kids from bullying.

Bullying and cyber-bullying have become ever present threats to school-going children. Although parents can do little to avoid bullying from ever occurring, conversing over meals can help them find out if their child is being bullied and help him respond to the situation.

3. Children do better academically.

Scientists have found that when parents converse with their children during mealtimes, the child will have a better vocabulary than children whose parents don’t have a sit down meal with them. Children also seem to score academically better on an average when they eat regularly with the parents – possibly since mealtimes are a great opportunity for parents to discuss projects, identify weak spots, and encourage strengths in the child’s academic progress

4. Better parent-child relationships.

Parents and children who eat regular family dinners seem to share a better relationship. They are more honest and open with each other, and the parents are more likely to know what is happening in the child’s life. Studies also show that children from families who eat together regularly felt that they could share their problem with their parents and turn to them for advice and support. On the other hand, teens from families that did not eat together regularly were more likely to feel isolated from their parents.

When eating together:

  • Focus on enjoying each other’s company, not on what or how much each child is eating.
  • Keep conversations positive. Encourage children to talk about their day. This helps to develop more communication between family members.
  • Schedule difficult or disciplinary conversations for some time other than meals.
  • Turn off distractions like the TV, computer, tablets and phones during mealtimes. Keep toys and books off the table.

Family mealtimes provide parents and children a great opportunity to socialize, relax, and improve their mental health. If conflicting schedules do not allow for everyone to be together in the evening, then schedule family meals at breakfast or lunch; just pick a time when everyone can be together in a relaxed setting, and do it regularly.

We can all help prevent suicide. If you or a loved one is in distress, MindNation psychologists are available for teletherapy sessions. Book a sessions now: bit.ly/mn-chat.

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Featured Mental Health 101 Self Help Suicide Prevention

Do’s And Dont’s Supporting A Loved One Who Has Lost Someone to Suicide

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CONTENT WARNING: This article includes descriptions of suicide that may disturb some readers

If comforting a sad friend is hard, supporting someone who has lost a loved one to suicide is especially difficult and awkward. Often times, the grieving person is not just depressed — they may also be feeling a mix of guilt, confusion, anger, or shame; worse, he may even have suicidal thoughts themselves.

In such cases, the key to helping your friend through this difficult loss is to offer a listening ear. Sit with your friend and listen to the story and feelings in a nonjudgmental way, without trying to problem-solve.

DO:

1. Address the elephant in the room.

Example: “I heard __ died by suicide; how are you?” is one way to start the conversation. Using the word “suicide” can be scary, but when you show your friend that that you are able to talk more openly about what happened, it eases the stigma and encourages him to open up.

2. Express your concern and don’t hide your feelings.

Even if you do not have all the answers, show your friend that you are aware that the death has affected him, and that you are there when he needs help. Example: “I’m sorry to hear that this happened. I’m not sure what to say, but I am here when you need me. Tell me what I can do.”

3. Be an active listener.

Often finding the right words is less important than letting your friend express himself. While you should never try to force your friend to open up when he is not ready, being able to have this conversation when he is ready is important.

Some strategies to be an active listener include:
  • Let your friend know that whatever he is feeling is OK — it’s okay to cry, become angry, or break down in front of you. Your friend should feel free to express feelings knowing that you are willing to listen without judgment, argument, or criticism.
  • Communicate non-verbally. If your friend is not yet ready to talk or you don’t know what to say, you can still show your support through eye contact, a squeeze of the hand, or a reassuring hug.
  • If you’ve gone through a similar loss, share your own experience, if you think it would help. However, don’t give unsolicited advice, claim to “know” what the person is feeling, or compare your grief to his or her.

DON’T say the following:

1. “I know how you feel.”

We can never know how another person may feel. It’s more helpful to ask your friend how he feels.

2.“There’s so much to be thankful for.”

Part of grieving is being able to experience the feelings of sadness and loss.

3.“He is in a better place now.”

Your friend may or may not share your religious beliefs. It’s best to keep your personal spiritual beliefs to yourself unless asked.

Watch Out for the Following Warning Signs:

If you notice any of the following warning signs after the initial loss, especially if they continue for more than two months, or if you feel that your friend is in danger of committing suicide himself, encourage him to seek counseling or connect him to suicide survivor support group resources.

  1. Extreme focus on the death
  2. Talking about the need to escape the pain
  3. Persistent bitterness, anger, or guilt
  4. Difficulty making it to class and declining grades
  5. A lack of concern for his/her personal welfare
  6. Neglecting personal hygiene
  7. Increase in alcohol or drug use
  8. Inability to enjoy life
  9. Withdrawal from others
  10. Constant feelings of hopelessness
  11. Talking about dying or attempting suicide

To avoid seeming invasive, state your feelings instead of outrightly telling your friend what to do: “I am worried that you aren’t sleeping. There are resources online that can help you.”

Remember that grief after losing someone to suicide can feel like a rollercoaster, full of intense ups and downs and everything in-between. People will never fully “get over” their loss, but over time, with your support, they can begin to heal.

We can all help prevent suicide. If you or a loved one is in distress, 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 Self Help Suicide Prevention

9 Things To Do When You Are Feeling Hopeless

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Someone who feels hopeless believes that nothing good can happen, that a happy ending is impossible. Whether it’s because you lost your job because of the pandemic and are having difficulty finding another one, or you ended a romantic relationship and feel that you will never find love again, you can say that you’re feeling hopeless.

It’s normal to feel dejected from time to time after encountering failure. But if your hopelessness starts to make you isolate yourself from friends and loved ones, interferes with your daily routine, discourages you from trying anything new, or, worse, makes you feel that you have nothing left to live for, you may be in danger of lapsing into depression or suicidal thoughts. Below are some ways you can rise up from the hopeless feeling:

1. Always remember that nothing lasts forever — including failure.

When it feels as if nothing can go right, respond to the situation with positive and constructive actions so you can break out of the negative thoughts and things can get better. Think “Will this even matter in one year?” If the answer is “no,” then you know that the situation is not as dire as you initially thought. Distract yourself from your hopelessness by actively engaging in other areas of your life. Let time pass and resist the temptation to overreact and aggravate the problem.

2. Recall how you overcame similar struggles in the past.

When going through a challenging time, think about or list down all the occasions in your life when you overcame hurdles and rose above difficulties. Doing this will help you find renewed faith in yourself and in your ability to cope.

3. Look at the bigger picture.

Your problems are merely a small part of everything else that’s going on in your lives, so you should not let the worries, fear, and anxiety overtake your mind. And, even if every area of your life — i.e. Health, relationship, work, money — seems to be filled with problems, the fact that you are alive means there is still hope for things to turn around.

4. Practice gratitude.

Don’t get caught up with the things that are not working out in your lives and forget the good.

5. Try something new.

Many times you feel hopeless because you think you have already “tried everything” to no avail. But have you really tried everything? Maybe you only tried 10 other ways of doing something; there are lots more out there that you have yet to consider. Another option is to try a new way of thinking about the situation; let go of the mindset and behavior that has not worked for you, and do the things you don’t want to do but could be good for you.

6. Live in the present.

Hope and hopelessness are both about the future; when you practice mindfulness, then neither have any hold on you. Learn to be present in your own way, through meditation, exercise, or taking a walk in nature.

7. Ask for help.

Hopelessness is often just a reminder that you can’t do it all by yourself. Many situations that feel or truly are hopeless suddenly become doable when other people get involved. Ask your loved ones for help or a different perspective; or join an online support group.

8. Remember that success takes time (and many steps).

You won’t get six-pack abs after only two sessions at the gym; you will need to exercise for far longer than that, work with a trainer, and change your diet. The same goes for doing other difficult tasks; you will need to do things for some time before you see significant results. Don’t expect too much too soon because that will only set you up to feel dejected and disappointed.

9. Seek therapy.

This is especially important when your hopelessness is affecting your ability to work, appreciating things you’ve always appreciated, or spending time with loved ones. These are indications that your hopelessness is a sign of depression.

Remember that hopelessness is only a feeling, not your reality. It isn’t a sign that you need to give up; rather, it simply means that you need to assess your current way of doing things so you can figure out what you need to improve on and what you need to stop doing. Once you become aware of the alternatives (and there are always better options out there), you can rise from hopelessness and work on achieving your goals with renewed optimism.

We can all help prevent suicide. If you or a loved one is in distress, MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

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Employee Wellness Featured Mental Health 101 Suicide Prevention

6 Virtual Team-Building Ideas You Can Do Anytime

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The COVID-19 pandemic has forced many businesses to shift to a work-from-home set-up. While some have made the transition to working from home with ease, others are struggling to adapt. This is because remote teams have fewer opportunities to socialize and get to know each other, which can lead to feelings of isolation and disconnection from colleagues, and may translate to poor work productivity and an increase in mental distress.

In the previous article, we mentioned that one of the ways companies can improve and support the mental health of their employees is by regularly holding activities that allow staff to build rapport, improve communication, and increase co-workers’ understanding of one another’s strengths and weaknesses. If you are a business owner or a manager with staff who are not working in the same physical space, you might want to consider conducting virtual team-building exercises. As long as the participants can interact using an internet-connected tool like chat, video conference, etc., you can adapt many traditional team-building exercises to accommodate remote workers.

Below are 6 fun and effective activities that will help your team members work together and start bonding:

1. Favorite Things.

This simple activity is a good way for team members to get to know each other in a fun and relaxing way — because there are no wrong answers, participants will not feel stressed or anxious when they are called to share.

Mechanics: Assign a favorite thing topic, such as “Favorite thing about working from home” or “Favorite part about working for [company].” Everyone takes turns speaking.

2. Birth Map. 

This allows people to share something more personal about themselves. Share a country or world map on your screen and ask people to place a pin on or near their birth place. 

Mechanics: Ask participants to share a story or interesting trivia about their place of birth. 

3. Virtual Coffee Breaks.

This is an easy but effective way to catch up with team members.

Mechanics: Schedule a 15-minute period every day or even once a week when everyone in the team joins a video chat with a cup of coffee or their favorite beverage in hand, and they just talk to each other. Ideally, conversations must be not related to work and purely for fun, just like they might be if everyone was having a coffee break at the office together.

4. Game Day.

There are many group games that can be done online. At the start of the week, send out an email asking the team to vote on what game they would like to play for the week. 

Mechanics: Once a week, block off an hour within office hours or immediately after work and create a separate meeting room where participants can play as a group. 

5. Movie Night 

Similar to #4, you can host a monthly or quarterly movie night (or day). Ask everyone to vote for a movie and a time to watch it. Make sure that the films being considered are appropriately-themed and will not offend anybody’s religious, political, or gender views. 

Mechanics: Consider opening the chat function on the videoconferencing software so that everyone can share real-time reactions during the movie. 

6. Personality Test

Completing personality tests like the Myers-Briggs Type Indicator helps team members and managers figure out each other’s potential strengths and weaknesses as well as who might work well together and who would do best being left alone. Use the results of the personality tests to open up a conversation. If you’re a manager, use the opportunity to find out what your employees’ goals are for personal and professional growth, and help them reach those goals. If you’re a worker, think about where you want to be in the company—and use your test results to discuss those goals with your supervisors.

Mechanics: The Myers-Briggs Test can be taken online at a cost. But the benefits include giving team members the chance to get to know each other on a deeper level, which will help everyone bond and learn how to communicate more effectively. 

Virtual team-building activities are a safe way to help team members feel more comfortable with each other, reducing feelings of isolation and loneliness and building better connections and shared understanding. 

We can all help prevent suicide. If you or a loved one is in distress, MindNation psychologists are available for teletherapy sessions 24/7. Book a session now thru: bit.ly/mn-chat.

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Employee Wellness Featured Mental Health 101 Suicide Prevention

6 Ways Companies Can Help Reduce Suicide Risk In the Workplace

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CONTENT WARNING: This article includes descriptions of suicide that may disturb some readers

Workplace suicide is defined as suicide in or outside the workplace, which may involve an employee, supplier, a significant customer, a family member, a close friend of any of the above. When it occurs, it has a devastating impact on the emotional well-being of both the victim and his/her co-workers.

According to the National Center of Mental Health, the COVID-19 pandemic has caused a dramatic rise in mental health problems which may trigger or aggravate suicidal thoughts. This is because the virus outbreak has brought forth a slew of stressors that millions of people are experiencing for the first time in their lives: widespread job loss, deaths of loved ones that they are unable to properly mourn, and the heightened fear of contracting the disease, among others.

To make matters worse, social distancing policies crafted by health authorities to reduce the risk of infection have resulted in the removal of many of the resources people have traditionally used to cope with stress: Routines are disrupted; face-to-face contacts with family, friends, and mental health professionals are no longer allowed; exercise and other forms of outdoor physical activities have been curtailed; and even relaxing at home is now harder to achieve since the entire household is cooped up together.

Because people spend a large portion of their day at the workplace, it is highly likely that there will be those who are struggling with the stresses while doing work and hiding it. Employers and co-workers therefore have a crucial role to play in suicide prevention because they are in a position to spot the signs of being mentally unwell, as well as provide distressed individuals with an important social and emotional network.

Key elements of an effective workplace suicide prevention program might include:

1. Creating a workplace culture that promotes good mental health

Encourage staff to create Employee Resource Groups (ERGs) whose members can serve as mental health champions as well as offer peer support when needed. In addition, managers can advocate or promote pro-mental health work benefits such as paid mental health days, sufficient vacation time, and other policies that acknowledge the importance of both physical and mental health.

2. Knowing and understanding your employees.

Regularly hold team-building events so that co-workers get to know each other on a more personal level. This will make it easier for them to identify colleagues who are exhibiting stress or drastic changes in mood or behavior.

3. Fostering a workplace culture where it is all right to seek help.

Employees should feel comfortable in approaching their superiors if they are feeling emotionally unwell. In turn, managers should have the confidence to be able to respond appropriately when an employee needs support.

4. Encouraging self-care and healthy living.

Regularly promote the importance of maintaining a balanced diet and getting enough exercise, as well as the risks of smoking and excessive alcohol consumption. In addition, make sure that the on-site workplace environment itself follows safety protocols — air quality, lighting, temperature, noise levels, and physical distancing measures must meet minimum health standards to reduce the stress of employees.

5. Promoting a safe and positive work environment.

Bullying and harassment at work increase stress and the risk of suicide, so they should never be tolerated. Employers must act swiftly and decisively when allegations are made.

6. Educating and training managers and other key staff about suicide prevention awareness.

The suicide or attempted suicide of an employee — even if it does not occur on the job –can have a profound emotional effect on others in the workplace. Evidence has shown that when businesses take concrete measures to support staff health and well-being, these will translate to improved staff engagement and better productivity, leading to financial gain for all.

We can all help prevent suicide. MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

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Featured Self Help

Note To Self: I Am Enough

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Psychologists describe self-esteem as a person’s overall sense of worth or value. It is a measure of how much you appreciate and like yourself, including how you look and what you believe about yourself (“I am loved” vs. “I am worthless”).

Your self-esteem can affect whether you:

  • Like and value yourself as a person
  • Are able to make decisions and assert yourself
  • Recognize your strengths and positive traits about yourself
  • Feel and able to try new and difficult things
  • Show kindness towards yourself
  • Move on from past mistakes without blaming yourself unfairly
  • Take the time you need for yourself
  • Believe that you matter and are good enough
  • Believe that you deserve happiness
Self-esteem and Mental Health

Having low self-esteem isn’t a mental health problem in itself, but the two are closely linked. If many things affect your self-esteem for a prolonged period of time (such as being bullied or abused, losing your job, relationship problems, poor body image, etc.) then it might lead to mental health problems like depression or anxiety.

If you are starting to look down on yourself because of circumstances around you, here are some ways you can overcome that feeling and improve your self-esteem:

1. Practice self-compassion

Whenever you feel like you are not able to meet the expectations you have for yourself, please don’t beat yourself up. Learn to be gentle with yourself by learning self-forgiveness, and recognize that you are only human.

Read more about our blog post on practicing self-compassion here

2. Take care of your physical health.

Poor sleep and eating habits, lack of exercise, drinking too much alcohol, and using recreational drugs — all of these can you make you look and feel bad.

3. Spend time outdoors.

Studies have shown that spending time in nature can help with mental problems like anxiety and depression; if combined with physical activities like hiking or walking, it can make you feel good about what your body can do and turn the focus away from what your body should look like. Furthermore, because most outdoor activities involve groups of people, you also improve social interactions and gain a support group that you can turn to whenever you need a self-esteem boost.

However, with the extended lockdowns, going out may not be the best option right now. Hence, you can bring the outdoors to the indoors by cultivating a green space in your home.

4. Appreciate the good.

Always celebrate your successes and wins, no matter how small they are. Accept compliments graciously instead of acting self-deprecating. If anyone says something malicious or unkind, don’t focus on it even if it’s difficult to do most of the time.

5. Learn to say “NO.”

Set your limits and be firm. Frequently doing things that you don’t want to do to please other people can drain your energy and even crush your spirit.

6. Find a hobby that you enjoy.

Whether it’s baking or mountain biking, do it often to the point that you become quite good at it. When you learn something new or find ways to improve yourself, you will feel better.

7. Try volunteering.

Spend time helping out your favorite cause. Doing good for others and the community gives you a natural sense of accomplishment and boosts your self-confidence, self-esteem, and life satisfaction.

8. Talk to someone.

If you are going through a tough time, turn to friends and family for comfort, support, or advice. If you need the assistance of a mental health professional, there are a lot of mental health organizations online that you can consult.

MINDNATION IS HERE

Do you need someone to speak to? MindNation psychologists are WellBeing Coaches are available 24/7. Book a session now thru bit.ly/mn-chat.

–

Written by Jac of Mindnation

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Featured Self Help

Note To Self: Knowing Myself

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More often than not, we go through our lives on autopilot, with little awareness that we are brushing our teeth, putting on your shoes, or sometimes even eating. While there is nothing really wrong with being unmindful of these little actions, the danger arises when we do not pay attention to our more significant behaviors, like how we talk to others, how we deal with problems, or what we do when we are sad or mad. When these mindless actions and behaviors occur too often, they can become habits, and if the habits are bad, they can affect our mental well-being, the way we relate to others, and how we go about our daily lives. . 

Cultivating self-awareness means becoming conscious of these behaviors and habits so that we have more control over our emotional responses, especially the ones that might not be so healthy. 

Self-awareness and mental health

When you develop self-awareness, you can begin to see where your thoughts and emotions guide you and take steps to change the unfavorable ones. When you are aware of your emotions you begin to increase your emotional intelligence (EQ), which is an important factor in achieving overall success. 

Specific benefits of practicing self-awareness include:

  • It can make us more proactive in improving our behavior, leading to positive self-development 
  • It allows us to see things from the perspective of others, practice self-control, work creatively and productively, and experience pride in ourselves and our work as well as general self-esteem 
  • It leads to better decision-making 
  • It can make us better at our jobs, better communicators in the workplace, and enhance our self-confidence and overall well-being
How to become more self-aware

Here are some things you can do to achieve greater self-awareness:

1. Look at yourself objectively.

Trying to see yourself as you really are can be a very difficult process, but once you do, you can learn how to accept yourself and find ways to improve.

  • Write down what you think of yourself – Ask questions like what are you good at, and what do you need to improve? Be objective, do not compare yourself with others. What are the accomplishments or things about yourself that you are proud of? 
  • Go back to your childhood – What made you happy back then? Is it still the same now? If there are changes, what are the reasons? 
  • Talk to close friends and family members – Ask them how they feel about you. 

When you are finished with the above-mentioned exercises, you already have gained a better understanding of yourself.

2. Practice mindfulness through meditation.

Meditation helps you manage your thoughts and feelings calmly, without judgement. 

3. Perform daily self-reflection. 

Set aside at least 15 minutes of each day to go through the day’s events, paying closer attention to what you felt and thought during those certain moments, both good and bad. Doing this will help you become more in tune with your thoughts and put yourself on a path to greater self-awareness.

4. Listen.

Try to be a better listener for friends, family, and colleagues. This means being fully present and paying attention to their words, emotions, and even body language, without making judgments or drifting off. When you lend an ear to others, you’ll also become a better listener to your own inner voice.

5. Use fun tools for self-discovery.

Taking tests like the Myers-Briggs Type (MBTI) Indicator and the Predictive Index can help you understand what traits and characteristics you have so that you can understand yourself better.

6. Ask help from those close to you.

The thing with bad habits is sometimes you are not aware that you are doing it. So if there is a habit or behavior that you want to change, tell your frequent companions to call you out if you are doing it. For example, if you would like to stop cursing whenever you are feeling frustrated, ask your friend to discreetly let you know when it is happening, so you can stop.

Remember, increasing self-awareness does take time. It can take years and may require input from many people around you. Always try to respond to reflections and feedback with an open mind, so that you can find ways to utilize your strengths, feelings, emotions, and improve on your bad habits and weaknesses. 

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Written by Jac of Mindnation