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Top 10 Mental Health Myths Debunked (Part 2 of 2)

This time we talk about suicide, medication, and why seeking professional help is important.

Last week, we discussed some common misconceptions about mental health (insert link). This week, Prof. Jhon Carandang returns to shed light on five more misunderstandings about mental wellness. 

  1. Mental health concerns are like cancer; the person can get better, but the condition will never go away. 

Prof. Carandang: “This is partly true, but there is no need to regard it in such a negative light. People can and do recover from their mental health concerns, but they will need to continuously attend therapy, take their medication, or religiously practice self-care to prevent relapses. With the right care and support, many people with mental health issues go on to live productive and fulfilled lives, have good relationships with others, and excel and work. ” 

  1. When my friends confide their problems to me, I always give them tons of advice but they just wouldn’t listen. So it’s their fault they can’t snap out of their depression/anxiety/stress.

Prof. Carandang: “This is because more often than not, people who are troubled or struggling do not need advice; all they require is someone who will listen to them. I honestly believe that listening is the highest form of kindness that you can show others; when you take a pause and try to understand someone else’s perspective, it is only then that you truly grasp what he or she needs. Even as a psychologist, there are many times when I don’t say anything during the entire hour of therapy, and my patients are thankful for it.

The only exception to this rule is when your friend is talking about committing self-harm, suicide, or harming other people. In this case, you need to convince them to seek the help of a professional immediately, or offer to accompany them to one. If they are resistant, reach out to a mental health professional yourself, so that he or she can give you tips on how to handle the situation and convince your friend to see an expert.”

  1. People who take medication for their mental health will become addicted to it or experience negative side effects.

Prof. Carandang: “Addiction and negative effects to medication only occur if the patient veers away from the dosage or treatment plan prescribed by his or her psychiatrist. Never self-medicate, and always show up for follow-up sessions even if you are already feeling fine.”

  1. People who commit suicide display warning signs before committing the act. Their family/friends should have spotted the signs and been there for them.

Prof. Carandang: “More often than not, people who have suicidal ideations do not show signs that they are thinking about taking their own lives. Just as not everyone who is sad is depressed, not everyone who is happy is not struggling inside. This is why we should be mindful of our words and actions, because someone who is thinking of suicide is already experiencing severe depression, and what we say or do can inadvertently be the trigger that pushes their vulnerabilities over the edge.”

  1. Therapy is a waste of money. Why spend money talking to a professional when I can just talk to my friends for free!

Prof. Carandang: “Don’t think of it as simply paying to talk to someone; think of it as similar to going to a doctor when you have a physical illness — we don’t balk about paying them when our physical health is on the line right? So why should it be any different when we need to consult with a psychologist or psychiatrist about our mental health? Now, if financial constraints are really the issue, I think it’s also the responsibility of the patient’s friends and loved ones to pool funds to provide the necessary mental health care to the patient. Think of it as your act of charity; you could literally be saving a life by donating money to cover the costs of therapy. Or you can help them look for companies that offer free counselling services.”

If you are struggling or know someone who is, MindNation psychologists are available 24/7 for teletherapy sessions. Book a session now thru bit.ly/mn-chat.

What other topics about mental health and wellbeing do you want us to cover? Let us know in the comments below. 

— Written by Jaclyn Lutanco-Chua of MindNation

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Employee Wellness Get Inspired Mental Health 101 Self Help Work in the New Normal

5 Ways To Recharge Your Energy

Managing your energy more effectively throughout the day to boost productivity

In today’s fast-paced world, multitasking seems like a great way to get a lot done at once. But according to American-Canadian cognitive psychologist and neuroscientist Daniel Levitin, doing more than one thing at a time is taxing on the brain and drains precious mental energy. “Asking the brain to shift attention from one activity to another causes [parts of our brain] to burn up oxygenated glucose, the same fuel they need to stay on task,” he says. “The rapid, continual shifting we do with multitasking causes the brain to burn through fuel so quickly that we feel exhausted and disoriented after even a short time.” This leads to a rapid decline in decision-making skills, creativity, and productivity. 

“It’s funny to me to think about how quickly we freak out when our cell phone battery starts to weaken, but how seldom we even notice when our own brain power starts fading away,” says Salma Sakr, Chief Growth Officer at MindNation. 

“So in the same way we  keep an eye on our finances to make sure we don’t go bankrupt, it’s important we pay attention to how we spend and invest our energy so we don’t end up running out. “

How can we best replenish our mental energy and attain consistent peak performance when faced with so many things to do at work and at home? Salma suggests 5 ways we can keep our body and brain primed throughout the day:

  1. Start your day right
  • Hold off on checking email, social media, or any media for that matter, right when you open your eyes. “This way you can fuel your brain with something positive, inspiring, or energizing first,” Salma suggests. 
  •  Don’t rush through your breakfast, coffee, or smoothie. Take time to savor the meal. 
  • Try listening to a guided meditation or podcast, or reading a few pages of an inspirational book. 
  • Go for a walk, do some gentle yoga.
  • Add a little humor to the morning by sharing a funny story with a friend or family.

“Once you get started and you feel that energy starting to flow, you end up doing more than you expected and you actually enjoy it,” Salma says.

2. It’s not just WHAT you eat, but also HOW you eat

  • Make sure to eat slowly, and stop before you think you’re full. 
  • Also make sure that you’re eating often enough to maintain a consistent energy level. Going too long between meals can actually cause your energy to tank and even reduce your immunity.

3. Find time to move throughout the day

“I suggest you try to get up and move for at least 10 minutes every hour using a 50-minute, 10-minute work cycle during the day,” Salma offers. “If you feel more tired, or more stressed, you may want to shift to 25 minutes on and five minutes off, so that you’re recharging even more often. You can even combine strategies, whatever the day calls for.”

4. Don’t forget to practice self-care

“Incorporate the things you enjoy doing into your routine, such as listening to music, using aromatherapy, doing gratitude exercises, thinking about someone you care about, or watching a funny video,” advises Salma.

5. At night, unwind properly

  • Place your digital device out of reach, because it’s way too tempting to check in when it’s by your bed.
  •  “If you have to sleep with the TV on, make sure to choose shows that are relaxing or even boring, so your brain isn’t trying to pay attention,” Salma suggests. “Also, set a timer for the TV to turn off.” 
  • Listen to an audiobook or read a few pages of a book. “Most people who read before bed only actually read a few pages because their eyes start to get tired and their brain starts to recognize this consistent thing they do when they are ready to fall asleep,” shares Salma.
  • Create a quiet comfortable space to sleep in. Studies show that a cool temperature of about 20 degrees is best for the body to rest, and you should also minimize light and sound. 

Take a few moments right now to write down a couple of ways you can recharge your energy throughout the day. Make sure your plans are realistic, and keep them short and simple. Then, think about someone you could ask to join you from time to time to help you stick with your commitment.

Make sure to  repeat these new habits consistently enough for adaptations to start to add up.  “A good rule of thumb is  the power of two days — never miss two consecutive days of completing a new positive habit,” Salma shares. “You can miss a day — because let’s be honest, life gets in the way and all our plans need to be realistic — but fight the urge to miss a second day so you don’t fall back into your old habits.” So push yourself (though not too much) and use the ‘2-day rule’ as a way to build your habit. 

Finally, don’t be hard on yourself. It’s not easy to break out of old habits and build new ones so be patient, start small, and be kind to yourself. 

— Written by Jaclyn Lutanco-Chua of MindNation

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Employee Wellness Get Inspired Mental Health 101 Work in the New Normal

8 Ways To Improve Diversity And Inclusion In Your Workplace

A diverse and inclusive team positively impacts creativity, innovation, and the company’s bottomline 

Workplace diversity refers to a company that employs people of varying characteristics, such as gender, age, religion, race, ethnicity, cultural background, sexual orientation, languages, education, abilities, etc. Such a team brings diverse viewpoints and perspectives to the organization, all of which can help you develop great new products or services and ways to cater to customers. 

Partner with MindNation to build a workplace that is respectful and inclusive for all. Email [email protected] now.

A diverse workforce has many direct and tangible benefits, such as:

  • Higher revenue. Companies that have more diverse management teams have 19% higher revenue.
  • More innovation. Inclusive companies are 1.7 times more likely to be innovation leaders in their market.
  • Better decision-making. When diverse teams made a business decision, they outperformed individual decision-makers up to 87% of the time.
  • Higher rates of job acceptance. 67% of job seekers said a diverse workforce is important when considering job offers.
  • Better performance than competitors. Racially and ethnically diverse companies outperform industry norms by 35%.

Hiring a diverse team, however, is just the first step to success. The next thing to do is to create an inclusive culture, one where people from all backgrounds feel welcome. Inclusivity can contribute fully to the organization’s success, and is the key to maintaining diversity in the workplace. 

Below are ways you can support inclusion and diversity in your workplace: 

  1. Make sure your management team models diversity and inclusion. The makeup of your top executives speaks volumes about your culture and sends a strong message not just to your employees but also to customers, partners, and shareholders . Are men and women equally represented? What about people from various cultural and religious backgrounds?
  1. Observe diverse traditions, celebrations, and holidays from other cultures. The easiest and most fun way to do this would be to create a culturally diverse holiday calendar in the office. Encourage your colleagues to get involved and find appropriate ways to celebrate these different traditions. It can be wonderful for team-building and a great way for colleagues at different levels of the organization to connect. 

When larger organized celebrations are not practical, make it a point to personally acknowledge a significant religious or cultural holiday. Even just sending a greeting via email can mean a lot to a colleague especially if he or she is far from home. 

Apart from celebrations, be sensitive to your colleagues’ cultural or religious practices. For example, avoid scheduling client lunches during a time of fasting or holding meetings during a time of prayer.

  1. Foster diverse thinking. This is important because different people from different backgrounds and generations sometimes have vastly different perspectives on all sorts of issues, from how they compose an email to how they receive feedback during employee reviews. Make sure that team members cultivate their empathetic skills, so that they are able to understand how other people at the company think.
  1. Strengthen anti-discriminatory policies. Explicitly prohibit offensive behavior (e.g. derogatory comments towards colleagues of a specific gender or ethnicity), and reprimand, demote, or terminate offenders depending on the severity of their act. By protecting your employees from offensive and harmful behaviors, you promote a positive and inclusive work environment. 
  1. Be aware of unconscious bias in the evaluation process and promotion opportunities.

Some ways to do this include: 

  • Rewriting job descriptions so they are gender neutral and use words that strike a balance of gendered descriptors and verbs
  • Creating a blind system of reviewing resumes so you don’t see demographic characteristics
  • Setting diversity goals as an organization, so that you can keep track of your progress.
  1. Segment employee engagement surveys by minority groups. An annual pulse survey is common among companies, but many neglect to segment that data according to gender, generation, ethnicity, etc. By only looking at total numbers, you might miss the whole picture and an opportunity to identify issues pertaining to those groups.
  2. Have an open-door policy. One of the best ways to learn what employees care about is one-on-one talks with their manager. In order for these discussions to truly be effective, managers must have an “open door” policy so that workers feel comfortable in speaking their mind honestly and openly.
  3. Offer diversity and inclusion training. This helps employees understand how cultural differences can impact how people work, and interact at work. It can cover anything from concepts of time and communication styles to self-identity and dealing with conflict. 

Promoting inclusiveness and diversity within your workplace is one of the best ways to foster an open-minded, global company culture. Not only does this make good business sense—helping your company to better understand colleagues, clients, and customers around the world—it also makes the workplace a more interesting and personally enriching environment for everyone.

— Written by Jaclyn Lutanco-Chua of MindNation

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Employee Wellness Get Inspired Mental Health 101 Self Help Work in the New Normal

Top 10 Resolutions For Your Most Successful Year

Achieve happiness, productivity, and work-life balance with the right New Year’s resolutions

It might feel a little hard to come up with a resolution this year given all the uncertainties, and some of you might just want to take it “day by day”. But the new year brings new hope, and resolutions help us with our direction on how we want to improve this coming New Year. 

Ultimately, everyone’s goal is to become healthier, happier and productive in both professional and personal lives. Below are some resolutions that can take you there:

  1. Do something you love everyday. 

In their book “First, Break All The Rules: What the World’s Greatest Managers Do Differently,” authors Marcus Buckingham and Curt Coffman of the Gallup organization interviewed 80,000 managers and discovered that those who answered “Yes” to the question “Do I have the opportunity to do what I do best every day?” were more likely to be happy and productive at work. So find out what fuels your passion, whether it’s related to work or a personal endeavor, and make time for it everyday. 

  1. Have daily me-time. 

When you are a manager or entrepreneur, you will most likely spend every minute of your workday doing something for others. Then when you shift to home mode, there are the family needs to contend with.

So resolve to set time aside for yourself everyday to do something that is different from what you’re already doing all day long. Exercise, journal, meditate, nap, play with your pet, water your plants, or do any other activity that relaxes you. 

  1. Give yourself a pat on the back when you deserve it. 

The Gallup study also found out that people who received praise or recognition for their work in the last week were more happy and productive. 

Obviously, you cannot (and should not) rely on your boss or colleagues to heap praises at you. Instead, make it a point to recognize yourself for your stellar efforts. One way to do this is to keep a “Sunshine Folder” — literally a folder in your computer (or an envelope for hard copies) that contains positive feedback, thank you letters, and other reminders of your accomplishments.

  1. Learn something new every day. 

Is your daily routine starting to get, well, too routine? The good news is you don’t have to take up an extreme sport to venture out of your comfort zone. By simply paying more attention to your intellectual wellness, you can make room for growth, improvement, and learning which can be useful at work. Use reading challenges to build a reading habit, or subscribe to Google Alerts to receive articles on topics that interest you everyday. If reading is not really your thing, engage in healthy debates with a friend, learn a musical instrument or foreign language, or watch more documentaries on tv.

  1. Renew professional contacts and network

Look up old colleagues, engage in small talk with co-employees from other departments, and attend webinars that relate to your profession. You’ll benefit from these in the long run.

  1. Practice professional courage.

What do you usually do when an issue occurs at work? If you’re the type who shies away from addressing the problem, make 2021 your year to take charge. Speak your mind — just don’t do it rudely or argumentatively; be polite, concise, and impersonal. When you stand up for yourself, colleagues will admire you and you will prevent relapses from occurring. 

  1. Learn to listen more, talk less.

If a team member confides a problem to you, resist the urge to step in and fix it unless they expressly ask for advice. More often than not, they just want a sounding board, not necessarily a problem-solver. By listening empathetically you allow their emotions to become “unstuck” and can even empower them to solve their problems on their own.

  1. Track everything

Planner apps are great for keeping an eye on your work tasks, so how about keeping track of your personal goals too? Invest in personal exercise trackers so you can keep track of steps, calories consumed, weight, sleep, and exercise. They can boost your confidence when you see your progress, and free up your mind from the tiny details that can be very taxing at the end of the day. 

  1. Take up a new hobby or activity

Resolve to let 2021 be the year you take the first steps in participating in an activity or interest that you’ve always been interested in, whether it’s photography, redecorating a room, or a new sport. You’ll add a new dimension to your world, and this can positively interact with your business success.

  1. Laugh more

As a manager, it’s easy to get bogged down in serious matters like deliberation, advising, and problem-solving as you strive for business success. But take time to smile, laugh, and joke more — yes even during work hours (just make sure the jokes are appropriate). You don’t have to become best friends with your team, but there’s also no need to constantly be their parent either. 

While seemingly simple, it may be hard to get these recommended resolutions done all at once. So, pick a couple that resonates with you, you’re likely to stick with, and tackle those first! And if you falter, don’t give up; restructure it so it’s more doable and try again the next day. After all, each day is another opportunity to be a better YOU.

— Written by Jaclyn Lutanco-Chua of MindNation

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Employee Wellness Get Inspired Mental Health 101 Work in the New Normal

7 Ways To Support And Empower Women At Work

Lead your female employees to achieve great things not only your organization, but for themselves as well.

The McKinsey Women in the Workplace 2020 survey revealed that while more women are being represented in the upper management levels of companies, they are still underrepresented vis a vis male executives. 

This is a situation that companies need to improve on for many reasons:

  1. First, the financial consequences could be significant. Research shows that company profits and share performance can be close to 50 percent higher when women are well represented at the top.
  2. In addition, senior-level women have a positive impact on a company’s culture. They are more likely than senior-level men to embrace employee-friendly policies and programs and to champion racial and gender diversity.
  3. Finally, they’re more likely to mentor and sponsor other women, ensuring the continuity of the benefits outlined above. 

But women in the workplace can only do so much to promote themselves; organizations and leaders must step in and begin eliminating gender bias while supporting and empowering female employees. Here are some ways:

  1. Make gender diversity a priority. As a leader, communicate that this is a critical issue that needs to be addressed so that the rest of the organization will follow. This in turn will enact a sense of urgency and convince others to begin to correct this issue. 

Once this is done, establish goals for improving gender diversity. Complete an analysis of your organization by asking for recommendations on improvements from employees and really listening to what they have to say. From the information collected, you can establish a strategy for improving gender diversity and dive deep into where obstacles might be for women leaders to move up the ranks. Be sure to educate your company about these initiatives and make sure your goals are implemented consistently across the board.

  1. Diversify management. Encourage women to pursue opportunities at every level. When you promote women at the same rate as men, you show them that they and their skills are valuable assets to your organization.
  2. Champion success. Instead of just communicating action items or criticism, praise your female team members when it is deserved as well. Celebrate their strengths and accomplishments, recognize contributions, and give credit where it is due.
  3. Increase education and awareness on issues affecting women. Look into better training opportunities for your team members on topics such as implicit bias, inclusion, diversity, and flexible working. When you raise awareness about them in the company, you can evolve and improve your policies.
  4. Have a mentorship program. Mentorship can provide a pathway to resources and knowledge that managerial aspirants need, so connect female new-hires or those that you see are struggling with women in higher positions. 
  5. Offer a flexible work environment. Women play multiple roles, from mothers to breadwinners. Flexible working options will provide them with much needed balance as they navigate their multiple roles in the workplace and at home.
  6. Close the pay gap. Look for inconsistencies in pay rates between the male and female members of your team, then make sure that all employees with equal experience and similar roles are paid the same as their counterparts.

There is certainly more work to be done, and it is up to you as a leader to do your part to help even the playing field so that women in your team feel heard, included, valued, supported, and empowered. And when employees feel empowered at work, they are likely to have stronger job performance, job satisfaction, and commitment to the organization.

— Written by Jaclyn Lutanco-Chua of MindNation

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Top 10 Mental Health Myths Debunked (Part 1 of 2)

We compiled five widespread mental health myths and asked our expert to address them one by one.

Are people with mental health concerns crazy or dangerous? Can friends who are depressed or anxious “snap out of it” if they try hard enough? Are teenagers immune to mental health concerns? Prof. Jhon Carandang, a registered psychologist and behavioral therapist with the Love Institute, helps us answer these questions.

  1. Mental illness is rare. All my friends and family members are fine, and so am I!
    Prof. Carandang: “It only SEEMS rare, and there are two reasons for that:

One — there is still not much awareness yet about the signs and symptoms of mental health concerns. Because of this, people don’t know that they or their loved ones are already suffering from depression, anxiety, or other mental disorders.

The second reason is the stigma surrounding mental health concerns. Even if people know they need to seek treatment or help, they are afraid to let others know or even talk about it because they will be labelled negatively.” (see #2)

  1. People with mental health concerns are crazy/unpredictable/unfun to be with so I should not hire them, get into a romantic relationship with them, or even be friends with them.
    Prof. Carandang: “It’s true that some mental health issues can be difficult to deal with, but only a small subset of people with mental health concerns display aggressiveness towards the general population. And if they do, the behavior stems from complex, multiple, overlapping factors (such as family history, personal stressors, and socioeconomic factors) and not because of the mental health concern itself. Many people with mental health concerns are responsible employees, great friends, and reliable romantic partners.  

Also, it’s not that they do not want to do fun activities with you, it’s because they are struggling with something inside that only they can understand, and this struggle can be very tiring and even debilitating, leaving no room for zoom parties, exercising, or eating out.
Instead of shunning people with mental health concerns, we should do our best to understand their struggles, empathize with them, and be patient. 

  1. Mental health concerns are caused by parental neglect or being scolded or spanked too often. It’s all the parents’ fault!

Prof. Carandang: “Mental health concerns are caused by many factors, and traumatic childhood experiences are only one of them. It is not right to blame a person’s por mental health on a bad childhood. There are people who grew up in loving families who end up having mental health concerns, just as there are children with turbulent family histories who grow up being able to cope with stress and negative emotions very well.”

  1. People affected can snap out of it if they try hard enough.

Prof. Carandang: “We are not in a position to know how much a person can handle, because we can never know the full story behind what he or she is going through. They could already be tired from fighting an inner battle that we cannot see. To say that someone can just ‘snap out of it if they try hard enough’ is a sign of apathy when what we should be communicating is empathy.”

  1. Adolescents don’t have mental health problems — their ups and downs are a part of puberty.

Prof. Carandang: “No one is exempted from mental issues — not by age, race, gender, wealth, or profession. Everyone is vulnerable, even young people if they have been subjected to harmful, neglectful, or stressful situations.” 

Stay tuned for Part 2 of “Top 10 Mental Health Myths  Debunked,” coming next Wednesday, January 13, 2021. What other questions or myths about mental health would you like us to talk about? Let us know in the comments below!

If you or a loved one is struggling with a mental health concern and you need to ease your anxieties, you can always reach out to MindNation psychologists thru bit.ly/mn-chat. Teletherapy sessions are available 24/7 and rest assured that all conversations are absolutely confidential.   

— Written by Jaclyn Lutanco-Chua of MindNation

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Employee Wellness Get Inspired Mental Health 101 Work in the New Normal

5 Ways Managers Can Care For Their Mental Health

Take care of your wellbeing first so that you can provide care and support for your team members and subordinates

Work is inherently stressful, but working in the midst of the COVID-19 pandemic has brought on unprecedented pressures in the workplace. 

Uncertainty breeds anxiety, and we are living in uncertain times. Between rising numbers of Covid-19 cases, questions about whether or not to reopen economies and businesses, unprecedented months-long lockdown measures, and the economic fallout of the pandemic, we don’t know what will come next. And that’s taking a toll on our mental health, including at work. 

It’s not just the rank-and-file who are feeling the strain; even workplace leaders are bearing the brunt of isolation, loss of work-home boundaries, and work overload that leads to mental health concerns like depression and anxiety. This is concerning because according to a 2015 article by Canadian Business, “even sub-clinical levels of depression are enough to detract from transformational leadership.” The article adds: “The negative effects on leadership go further: Both sub-clinical levels of depression and anxiety are linked with higher levels of abusive supervision.” 

If you are an executive or manager, it’s important that you take care of your mental health first, not just because it affects your leadership but also because it sets the tone for the rest of the team’s wellbeing. It’s much like the rule in an airplane about putting in your own oxygen mask first before assisting others; you have to take care of yourself so you can do the same for everyone else. 

Here are some ways you can improve your mental health: 

  1. Know the difference between the things you can control and those that you cannot. When you focus too much on what you can’t control (i.e. difficult co-workers or the neverending piles of paperwork) you take energy and attention away from the things that you CAN control (i.e. how you respond to the co-worker or how you manage your time). This makes us less effective and potentially leads to the outcomes we fear the most, such as arguments with the colleague or not achieving work-life balance.

So the next time you find yourself worrying or feeling uncertain about a particular area of your life, try using the questions below to clarify where you have control, where you don’t, and how to focus on what matters: 

  1. Think of an ongoing unresolved situation in your life. Write a brief outline of the facts and why it feels unresolved for you.
  2.  What can you control in this situation? Make a list.
  3. What can’t you control in this situation? Make a list.
  4. Be honest with yourself — on which of the above things are you spending most of your energy and attention right now?
  5. How can you focus more on the things you can control? What would that look like?

Once you know that you are doing as much as you reasonably can to create a healthy happy space in your mind, the more at peace you will feel about all the variables outside of your control. This does not mean that you are free from nerves or anxiety, but that input and effort can give you deeper self-trust and veer away from feelings of hopelessness and anxiety.

2. Reframe your thinking. This means identifying your negative and unhelpful thoughts and replacing them with more positive or adaptive ones.Examples of negative thoughts include:

  1. Limiting beliefs, i.e. “I am not good enough to head this project”
  2. When you wish that something acceptable were better a.k.a the fear of missing out “

The next time a negative thought enters your head, replace them with positive ones by:

  1. Using milder wording. “I hate that guy” will only make your anger worsen; “I’m not a fan of that guy” sounds better.
  2. Ask yourself ‘What can I learn from this?’” This way, every obstacle becomes a learning opportunity.

3. Practice self-compassion. This means being understanding towards yourself during times that you feel inadequate, unsuccessful, or are suffering. Instead of beating yourself up with self-criticism, treat yourself gently and recognize that you are only human. Nobody is perfect; all humans suffer and make mistakes, so self-compassion means recognizing that problems and trials are things that everyone in the world goes through and not just you alone.

4. Prioritize self-care. Focus on yourself and do activities that nurture your physical, mental, and emotional health. It seems easy and simple, but it’s the first thing that people forget about when they become busy,” reminds Minique. Practicing proper self-care habits will keep you from reaching the point of exhaustion, helping you function normally under stress, and refocus to help you perform better.

5. Seek help. The truth is we’re all going to struggle at some point. We’re going to have moments when we can’t find the strength to stand, or when we just can’t do it alone. And in those moments are when we have to know that it’s okay to lean on others. It’s okay to seek assistance and love outside of ourselves. Strength does not always have to come from your body. It can come from surrounding yourself with people who love you, and from people and resources outside of your expertise. If you are feeling anxious and overwhelmed, a good place to start to get help from MindNation psychologists. Book a teletherapy session thru the MindNation app.

Stay Afloat!

By taking care of our own mental health, we become a more effective, empathetic, and perceptive leader and by extension create happier, healthier, and more productive teams. 

Fore more information about MindNation’s products and services, visit www.mindnation.com

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Employee Wellness Get Inspired Mental Health 101 Self Help Work in the New Normal

7 Ways To Be a Leader (Not Just A Manager)

While leadership and management go hand in hand, they are not the same thing

“Leaders” and “managers” are often used interchangeably, and while there is some overlap between the work that they do, there are also important differences. 

In his seminal 1989 book “On Becoming a Leader,”  Warren Bennis — American scholar, organizational consultant, and widely regarded as a pioneer in the field of leadership studies — compiled a list of these differences: 

— A manager administers, a leader innovates

— A manager maintains, a leader is an original

— A manager focuses on systems and structure, a leader focuses on people

— A manager relies on control, a leader inspires trust

— A manager has a short-range view, a leader has a long-range perspective

— A manager asks “how” and “when,” a leader asks “how” and “why”

— A manager has his or her eye always on the bottom line, a leader’s eye is on the horizon

— A manager imitates, a leader originates

— A manager accepts the status quo, a leader challenges it

— A manager does things right, a leader does the right thing

The best managers are leaders, but you do not necessarily have to be in a managerial position to be a leader. Any time you act in a way that inspires, encourages, or engages others, you are a leader. 

That said, whether you are a veteran or aspiring manager, possessing strong leadership skills is important because not only will it lead to better job performance, you also gain the knowledge and opportunity to influence the context and environment in which decisions get made. We’ve outlined below seven steps to help you get started on how to be  a leader at work:

  1. Work on your mental and emotional health

As a leader, you will be expected to set the tone during stressful and uncertain times, of which the workplace has many. This does not mean you should have the answers to all the problems; rather, it means you need to have the conviction and resilience to move forward. So not only should you be ready for anything, you also need to bring creativity, humor, and curiosity to stressful situations so that others can rely on you when things become difficult. 

  1. Practice self-awareness

Companies are not the only ones that have a brand identity — people do, too. A person’s work brand is based on his or her strengths, weaknesses, and what they contribute to the organization? As a leader, you need to be aware of your work brand so that you can develop yourself and, as a result, your leadership. So always seek feedback about your performance, whether it’s from a peer, someone more senior, and even from more junior staff — and take these seriously and professionally. 

  1. Adopt a growth mindset. 

Find ways to constantly improve yourself and your situation, whether it’s by honing your existing skills or developing new ones. 

  1. Be supportive. 

A true leader is a great facilitator. So encourage others to speak up instead of constantly offering only your opinions. Publicly recognize them when they do an excellent job, and resolve differences constructively. Create a safe space for people to open up to you if something is bothering them. Doing these builds trust in the workplace, creates rapport, develops positive mental well-being, and gives others the opportunity to improve themselves as well.

  1.  Think strategically.

A good leader is always goal-oriented — he or she has a plan on how to achieve those goals and the determination to act on them. When dealing with team members, it means you recognize the potential in everyone and know how to delegate to make the best of their strengths. 

  1. Be innovative.

Constantly think of ways to set your business apart from competitors. When you contribute creative ideas that are out of the box but benefit your company’s bottom line, you are exemplifying true leadership.

  1. Take the initiative. 

When you have done all of the above, it means you have led your team to working at maximum efficiency. This means you now have some time to learn new things or take on more responsibility. Don’t be afraid to ask management for more responsibility so you can further level up your game. When it comes to developing your leadership skills, the sky is the limit. 

As with other traits, leadership is a quality that needs to be shaped. By practicing empathy, openness, and self-awareness, professionals of all levels can develop leadership skills and find out how to bring out the best in themselves and others.

— Written by Jaclyn Lutanco-Chua of MindNation

Categories
Employee Wellness Financial Wellness Get Inspired Work in the New Normal

8 Ways to Improve Employee Loyalty

These days business success is no longer achieved by just hiring the best employees — you need to be able to retain them as well.

Employees are considered loyal if they are devoted to the success of their organization and believe that being an employee of this organization is in their best interest. Not only do they plan to remain with the organization, but they do not actively seek for alternative employment opportunities.

Loyalty benefits a business because a low employee turnover rate positively impacts morale, productivity, and even company revenue. This is because everytime you lose an employee, you need to spend time and money replacing and training someone else. According to the Society for Human Resource Management, a professional human resources membership association based in the United States, the average replacement cost of a salaried employee is equivalent to six to nine months’ salary. So for an employee earning USD60,000 per year, for example, that totals approximately USD30,000 to USD45,000 in recruiting and training expenses, including but not limited to:

  • Hiring costs: advertising, interviewing, screening, and hiring
  • On-boarding costs: training and management time
  • Lost productivity: new employees may take one to two years to achieve the productivity level of the exiting employee
  • Customer service and errors: new employees are often slower in their work completion and less adept at solving problems in the initial stages of employment

Clearly, instilling loyalty in your employees is worth it. So how can you make sure that your top talent stays happy, motivated, and devoted to your company? Here are some ways:

  1. Keep communication lines open. Never assume how your employees are feeling. Create a high feedback environment in which employees feel that their opinions are valued. 
  2. Invest in professional development. Provide staff with training, education, and meaningful work, as well as an opportunity for advancement within the organization in terms of pay, recognition, and responsibility.
  3. Give employees more control. When employees are micromanaged, they feel distrusted and have low self-esteem. On the other hand, companies that have employees who are engaged — meaning they make decisions rather than simply follow orders, experience lower turnover rate. The easiest way to increase employee engagement is to have them set their own working hours and decide whether and when to work remotely.   
  4. Clearly communicate policies. Expectations should be communicated through an employee handbook, and policies should be consistently enforced.
  5. Do not tolerate abuse or infractions committed by staff. Do not expect employees to feel happy or loyal to the company if management tolerates co-workers who make the workplace miserable to everyone else. These team members greatly increase stress (and therefore turnover) even among those who aren’t immediate victims. So have policies in place to discipline errant staff, and immediately  transfer or terminate those who display unwillingness to change their behavior.  
  6. Understand why employees leave. Conduct exit interviews and consult online reviews to learn what former and current employees are saying about the company, as information an employee shares online may be information they did not feel comfortable addressing during their employment or in the context of an exit interview.
  7. Provide competitive compensation and benefits. Offer competitive pay, meaning the salaries are “at market” or above. If you can’t provide that, make up for it by being generous in other categories, such as healthcare benefits (physical and mental), paid time off, and retirement savings plans.
  8. Improve company culture. This is defined as the interaction between management and employees and the personal interaction between employees — in short, how well everyone in the company gets along. As a manager, it is your responsibility to keep your finger on the pulse of the company’s culture by constantly going through the strategies listed above and finding ways to create an environment that is free from discrimination and stigma and supportive of one’s overall well-being. 

You don’t have to implement all the above practices art once. Start with small good behaviors and work up from there. Loyalty is not built overnight — rather, employees gradually respond to changes in behavior, management style, and company performance. Every little positive action, every improvement, every appropriate response to a challenge adds up.  So take stock of where you’re at, where you want to be, and how you plan to get there, then act. 

For more information on how to build happier, healthier, and more productive teams, visit www.mindnation.com

— Written by Jaclyn Lutanco-Chua of MindNation

Categories
Featured Get Inspired Mental Health 101 Self Help

6 Ways To Succeed In Keeping Your New Year’s Resolutions

Here are some psychological strategies to help you stick to your goals.

The holidays are officially over and it’s time to spend today doing what most of us often do on the very first weekend of the year — making our New Year’s resolutions. 

But writing goals is one thing; making sure you are able to keep them throughout the year is another matter. Studies have shown that 80% of New Year’s resolutions fizzle out by mid-February, with the reasons ranging from loss of motivation to lack of social support. If you want to belong to the 20% who are able to successfully turn their resolutions into a lifelong habit, below are some things you can try:

  1. Rephrase your resolutions. In a study published last December 9 in the American scientific journal PLOS ONE, scientists discovered that those who phrased their resolutions as an “approach goal,” or where they tried to adopt a new habit or introduce something new to their lives, were the ones that had the highest rate of success. On other hand, resolutions about avoiding or quitting something, or “avoidance goals,” proved to be less successful. This is because it’s easier to introduce a new behavior than to erase a bad habit. 

So for example, if your goal is to stop eating sweets in order to lose weight, you will most likely be more successful if you say ‘I will eat fruit several times a day’ instead. You then replace sweets with something healthier, which probably means you will lose weight and also keep your resolution,” says Professor Per Carlbring at the Department of Psychology, Stockholm University, one of the collaborators of the above study. 

  1. Tell someone about it. Don’t keep your resolution a secret. Tell friends and family members so that they will support your goals and remind you when you start to forget about them. An even better thing to do would be to find a friend who has the same New Year’s resolution as you so that you can motivate each other.
  1. Set SMART goals. The SMART acronym was first coined by corporate consultant George T. Doran in 1981 and has since become the benchmark for making an effective goal, whether professional or personal. For your resolution to stick, it has to be:  
  • Specific. When you have a concrete idea of what you want to accomplish, you become more motivated. “I will eat healthier” is admirable but vague; “I will eat more fruits and vegetables every meal” is more defined and gives you a blueprint to follow.
  • Measurable. When you can track your progress (see #4), you will feel more confident to carry on or make tweaks when needed. 
  • Achievable. Don’t resolve to “Climb Mt. Everest by the end of the year” if you have a sedentary lifestyle. Amending your resolution to “Go hiking with friends every month” is more realistic.
  • Relevant. Your goals need to be significant to you, and suitable to your existing skills and resources, otherwise it can easily be discarded. For example, if you feel you have been doing a good job at work, aiming for a promotion is a logical and relevant next step. On the other hand, aiming to learn skills that are better suited in another department, while admirable, is not an efficient way to make use of your strengths. 
  • Time-bound. This helps you track your progress. “I want to be able to do 10 full-body push-ups in two months” gives you something to work towards than if you just leave it as “I want to be able to do 10 full-body push-ups, period.”
  1. Aim for progress not perfection. Celebrate every step in the right direction, no matter how small. Being able to do two push-ups out of 10 is better than zero; “small wins” can also reinforce the belief that you have the ability to change, and that your goals are within your reach.
  1. Learn and adapt. Encountering a setback is one of the most common reasons why people give up on their New Year’s resolutions. So if you suddenly relapse into a bad habit, don’t view it as a failure; instead, use it as a learning opportunity. One way to keep track is to maintain a resolution journal, where you can write down important information about when the relapse occurred, what might have triggered it, and what you might do differently next time. By understanding the challenges you face, you will be better prepared to deal with them in the future.
  1. Be patient. Change is a process. Those unhealthy or undesired habits that you are trying to change probably took years to develop, so don’t expect to change them in just a matter of days, weeks, or months. 

It may take longer than you would like to achieve your goals, but remember that working toward your resolution is a marathon, not a sprint to the finish line. Once you have made the commitment to changing a behavior, it may be something that you have to continue to work on for the rest of your life. 

If in the process you feel you are losing motivation, become overwhelmed by self-doubt, or need to ease your anxieties, you can always reach out to MindNation psychologists or WellBeing Coaches for teletherapy sessions. Book a session thru bit.ly/mn-chat.

— Written by Jaclyn Lutanco-Chua of MindNation