Category: Mental Health 101

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Top 10 Resolutions For Your Most Successful Year

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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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Mental Health 101

5 Ways To Help Teens Find Their Passion And Purpose In Life

New year, new goals — how are your teenagers doing in this area? Perhaps it’s time to nudge them into thinking about what they want to do with their lives, i.e. finding their purpose. Do they want to be professional athletes? Social media influencers? Or do they simply want to raise a good family? Or spend their lives volunteering? Whatever the scale, it is important for people to have a life purpose because studies have shown that it will make their lives meaningful and — by extension– happier.

There is no rule that says teenagers need to find their life’s calling at this age. Some do, but others find it only upon reaching young adulthood. “The adolescent stage is all about exploring and experimenting with one’s identity and eventually reaching a commitment to that identity,” points out  Dr. Cara Fernandez, the Executive Director of the Ateneo Bulatao Center (www.ateneobulataocenter.com). 

But while we should not expect young people to identify their passion right away, adolescence is the perfect time to help them examine their options and guide their choices. below  are some ways:

  1. Open a dialogue. How do you know what your child is interested in? What does he or she want to do with their lives? Some questions that you can ask to get your young adult reflecting on purpose:

— What’s most important to you in your life?

— Why do you care about those things?

— Do you have any long-term goals?

— Why are these goals important to you?

— What does it mean to have a good life?

— What does it mean to be a good person?

— If you were looking back on your life, how would you want to be remembered? 

“During such conversations, [parents are reminded to be] good listeners as well as good interviewers, probing children to elaborate on their views, frequently asking the ‘Why’ question, and encouraging them to think more deeply about the things they find noteworthy and interesting,” writes Prof. William Damon of Stanford University in his book ‘The Path To Purpose: How Young People Find Their Calling In Life.’ “[W]e become better able to hear their first murmurs of purpose; and in this way we provide the nurturing conditions for further exploration.”

  1. Let them explore. Because teens do not yet have the experience to know what excites them, it is the job of the adults around them (parents, extended family, and educators) to create opportunities for them to be exposed to new things. “Introduce them to different areas — the arts, music, reading, writing, religion, politics, sports, etc,” advises Dr. Fernandez. Let them talk to relatives or friends whose careers they find interesting. “If they show an interest in something, deepen it with positive reinforcement and encourage them to look further into it,” she adds. 
  1. Mind your biases. “If your teen says he or she likes to do X or Y, but you want them to consider Z because you think it’s better, there’s nothing wrong with that,” Dr. Fernandez says. “But be aware of your tone and the kind of encouragement you give. Be upfront and tell them that ‘I am biased for Z but it’s up to you, tell me if you think I am pushing.” This assures your child that he or she is free to tell you if they are feeling pressured into doing something that they do not like.  
  1. Be encouraging but offer realistic expectations. What if your teen’s passions are headed towards a path that you have reservations about? For example, “I want to teach underprivileged children” is a noble purpose in life but not a financially secure one. In this case, Dr. Fernandez advises parents to counter not with rejection but with information. “Explain to your child that certain life paths will result in certain lifestyles,” she suggests. “If they want to devote their lives to teaching, show them data about how much money a teacher makes, what the job will entail, and what lifestyle they will most likely follow. Then show them how different the situation is if they follow another life path. The purpose of doing this is not to discourage them, but to make sure that they go into the situation with their eyes open.” And if your child insists on his or her first choice, then accept it (as long as the goal is not criminal or destructive). “Ultimately, I know that parents value their child’s happiness,” Dr. Fernandez says. “If you tell them that this is going to be their life, and they are okay with that, then just be supportive.”

The purpose of [setting realistic expectations] is not to discourage them, but to make sure that they go into the situation with their eyes open.

Dr. Cara Fernandez PhD
  1. Convey your own sense of purpose and the meaning you derive from your work. “Parents should share their own goals and sense of purpose with children,” writes Prof. Damon. Discuss as a family how what you are doing is meaningful to you, whether it be as a company manager or as a homemaker. You can share that what you are doing helps others, contributes to society, is your means of self-expression and personal growth, or even because it provides jobs to others. “It is motivating and inspiring for children to hear why their parents find their daily efforts significant,” he adds.

Despite the above efforts, there is always the possibility that your child might end up not having any passions at all. Dr. Fernandez assures that this is also okay. “There are people who are not really strongly inclined towards anything,” she points out. “They are the ones who graduate from college and apply for work anywhere and everywhere, and wherever they land is okay. These are people who are simply accepting of life, who are spontaneous, and open to different opportunities — and that’s fine. We need people like them in society too.” 

Ultimately, our teen’s life choices are theirs to make. As parents and educators, all we can do is cultivate a nurturing and supportive environment that will allow our children to choose the better options. It’s more important that we inspire rather than demoralize them, so that we provide them with a lifelong sense of wellbeing that will translate into confidence, security, and happiness. 

— 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

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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)

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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

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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)

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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

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

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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

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

6 Ways To Be More Resilient At Work

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Learn ways to cultivate your mental strength so that you can cope with stress better

Job stress poses a huge mental health challenge to the 21st century workforce. According to a recent survey by The Regus Group, as many as  60% of workers worldwide experience stress, with the number reaching as high as 86% in China! These figures do not even take into account the COVID-19 pandemic, which has unequivocally triggered or aggravated tensions in the workplace. 

If left untreated, stress can lead to increased levels of anxiety and burnout, which in turn will translate to chronic absences, low productivity, and low morale.

While you may not be able to eliminate the daily pressures that come with holding down a job, you can respond to the stressors better by becoming more mentally resilient. Mental resilience is defined as the ability to mentally or emotionally cope with a crisis or return to pre-crisis status quickly.

“Resilience is not tenacity,” clarifies Cat Trivino, Chief Marketing Office of MindNation. “More importantly, resilience is not about bouncing back and going back to our normal selves. It is about moving forward and becoming better versions of who we are.”

Resilience can make you more motivated, better equipped to cope with setbacks, and become less susceptible to burnout. 

Here are some ways you can build better mental resilience at work:  

  1. Try to establish good work-life balance. Self-care is an essential strategy for building resilience and helps to keep the mind and body healthy enough to deal with difficult situations as they arise. So pay attention to their own needs and feelings, and to  engage in activities that bring you joy and relaxation. Examples include: 
  1. “Listening to what your body needs, whether that’s extra time to breathe or a little stretch in the mornings,” advises Cat. 
  2. Making time for fun and relaxation outside of work. If physical distancing is an issue, remember to at least get some sunlight periodically instead of staying cooped up in the home office all day. “If you can, and only if it’s safe, open the window and bring in that vitamin D,” Cat adds. 
  1. Meditating. “No need to stress if you don’t do it right the first few times,” Cat assures. “The simple act of breathing, grounding, and of being aware of their surroundings can make them less anxious and bring them back to what they need to address.”

2. Maintain connections. Having friendships outside of work can provide you with a safe space to express pent-up frustrations and anxieties. “Social distancing does not mean emotional distancing,” Cat reminds. “Please do keep connected, and as much as possible, call. Hearing someone else’s voice, especially someone we love, can give us the instant calm that we need.”

3. Be thankful. When something bad happens, always remember that things could be worse. “Be grateful for anything and everything good. Starting or ending your day with a grateful mindset will only set us up to see things in a better light,” cays Cat. 

5. Ask — even if you won’t receive. Many of us are afraid to ask –for help, questions, or anything — because we fear hearing the word “No,” looking inadequate, or coming across as unintelligent. “But constantly avoiding rejection will not make us resilient,” counters Cat. Instead of staying away from the “No’s,” get your mind used to the feeling of being rebuffed to build your resilience threshold. Start with small things like asking for an officemate to help with a task, or requesting a manager to repeat a point raised at a meeting. “You may get rejected or rebuffed for various and legitimate reasons, but the point is to get used to hearing no!” she advises. “Once you realize that rejection is not debilitating, you build inner strength and become confident enough to ask for bigger things.”

6. Cultivate positive self-talk. “The next time you face challenges or adversities, identify how you’re describing them and see if you can reframe the words in a more positive way,” instructs Cat.

A. Instead of: “ I feel like a failure for not being able to lead my team through this pandemic.”

Say: “Being a leader during this pandemic is an obstacle, but not one I will face alone.” 


B. Instead of: “Working from home is horrible.”

Say: “Working from home is challenging.”

C. Instead of: “I asked for a promotion, and got rejected.”

Say: “I asked for a promotion, and got redirected.”

Just like other traits, resilience is something that can be learned and developed. All it takes is an awareness of the bad thoughts and actions that you may be doing, learning about the good ones, and having the discipline to enact them when the need arises.

But if the situation continues to be difficult for you and you are finding it hard to cope, always seek the help of a professional. A good place to start will be MindNation’s chat helpline on FB Messenger, available 24/7. The service is free, completely confidential, and the staff is trained to ease your anxieties.

— Written by Jaclyn Lutanco-Chua of MindNation

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Featured Get Inspired Mental Health 101 Self Help

8 Ways To Raise Grateful Kids

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Help kids develop an attitude of gratitude so that they will grow up to be happier, more positive, and more content with their lives.

As 2020 comes to an end, it’s time to start thinking about our goals and intentions for 2021 — not just for ourselves but also for our family. One resolution in particular that we would like to suggest — teach kids to be more grateful and less entitled. 

“Children become entitled when they always get what they ask for, when parents say ‘yes’ more than they say ‘no,’” says Maribel Dionisio, a parenting and relationship expert, author, and founder of the Love Institute, a pioneering company equipping couples, parents, and individuals with skills on how to have fulfilling relationships with those dearest to them. “When children are raised with everything handed to them, they grow up to become demanding, high-maintenance adults who are not equipped to handle life when things don’t go their way,” she adds.  

On the other hand, when children learn to be appreciative, responsible, and not take things for granted, they have better relationships with other people, can empathize more, are easier to please, and become generally happier in their later years. 

Below are some ways you can reinforce the importance of gratitude:

  1. Be mindful of your words and actions. You may be feeling proud that you are not entitling your children because you do not buy them every toy that they ask for; but an entitlement mentality can be shaped in other ways, some of which you may not even be aware of, such as: 
    • Attributing other people’s actions to their character and not because of outside forces. When your kids complain that someone took the last cookie without asking, don’t immediately say “Yes, he’s a bad boy, don’t be like him.” This teaches children to be judgemental and quickly blame others for their misfortunes.

      A better way to manage such situations would be to ask your children to think about what the other person may be going through or how they might be feeling, i.e. “Maybe he took the cookie because he didn’t get to eat lunch and is really hungry.” This act of empathizing makes kids stop immediately seeing others as bad, and makes them more grateful for their circumstances (i.e. at least they are not THAT hungry).
    • Overprotecting and overpraising them. The first will make them dependent on you, the second will make them feel that they can do no wrong. 
    • Jumping through hoops to make sure their path to success is paved for them, so they never have to work hard to get what they want. 

2. Set a good example. Kids learn a lot from watching their parents. So model gratitude every chance you get, such as offering a sincere “Thank you” to the person who delivers your packages or making it a point to share little things that you are grateful for during casual conversations. 

3. Be encouraging and positive. “When you catch your children doing good or beyond what is expected, praise them for it; don’t always focus on the things they did not do,” says Maribel. For example, if your toddler packed away four out of his seven toys, don’t scold him for not doing a perfect job; instead, tell him thank you for doing that, then remind or offer to help him pack the remaining items away. This reinforces the positive behavior and lets them know that what they do (no matter how small) is appreciated. 

4. Put things in perspective. Talk to your kids about those who are less fortunate, like the owner of their favorite restaurant who had to close shop because of the pandemic, or the people who lost their homes because of natural disasters. Understanding that not everyone has the same advantages will help them develop compassion for others and gratitude for their own privileges.

5. Let them do chores. Part of feeling gratitude is being aware of the effort someone else went through to give us something. One way to let your child experience this effort is to involve them in household tasks, such as making the bed, folding the laundry, or helping prepare meals.  “Chores reduce entitlement because it helps children see the value of work,” Maribel points out. “In addition, children learn to be responsible, feel more confident, discover their strengths, and see the value in their work.” 

6. Show them how to find the money. It can be hard for children to understand why they can’t just buy everything they want if they have never paid for anything. “Give your children opportunities to manage money, whether it’s giving them an allowance, helping them start their own business, or even paying them for doing extra chores,” says Mariblel. “When they see the time and effort it takes to be able to buy a new item of clothing or new gadget, they won’t feel entitled about money.”

7. Establish boundaries. “Do not let your children get away with everything,” Maribel instructs. “Have rules, and explain the importance of these rules so that your children cooperate. And if they deviate from rules, counter with logical and natural consequences, not with screaming, shouting, or spanking because these will only make them resent you.”

8. Cultivate a good relationship with your child. All of the above tips require you to be able to talk to your children openly, honestly, and without judgement. To achieve this, Maribel suggests the following ways:

  • Set aside one-on-one time for each child, at least 20 minutes a day. Make the conversation light and easy-going so that he or she opens up to you about what’s on their minds, and you in turn can share stories that impart the values of empathy, gratitude, and kindness. 
  • Set aside one-on-one time for each child, at least 20 minutes a day. Make the conversation light and easy-going so that he or she opens up to you about what’s on their minds, and you in turn can share stories that impart the values of empathy, gratitude, and kindness. 
  • Set aside one-on-one time for each child, at least 20 minutes a day. Make the conversation light and easy-going so that he or she opens up to you about what’s on their minds, and you in turn can share stories that impart the values of empathy, gratitude, and kindness. 

The only way children will learn gratitude (along with other positive values) is by having a relationship with them that is open, honest, and managed by boundaries. “When we do away with limitations and give our children everything they want because we want their lives to be easy, it is OUR lives that become complicated,” says Maribel. “On the other hand, when children feel loved, respected, and secure, they will not misbehave or feel entitled. They will want to return those loving feelings to you, absorb the values you impart,  and do everything to make you happy.”

If your children are struggling with strong emotions or if you need advice on how to manage their wellbeing and happiness, feel free to message MindNation psychologists on bit.ly/mn-chat. Teletherapy sessions are available 24/7. 

For more information about the Love Institute, visit their Facebook page https://www.facebook.com/theloveinstituteph/

— Written by Jaclyn Lutanco-Chua of MindNation

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

Do’s And Don’ts For Supporting A Colleague With a Mental Health Concern

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There are many ways to help someone going through a tough time, just make sure you do it properly

What should you do if you think that a team meamber is exhibiting signs of a mental health concern? What if you want to help but can’t find the right words to say? How can we be more present to those in need?

 The good news is more often than not, you don’t even need to say anything. “What’s more important is you respond sensitively to their needs and show that you care,” says Riyan Portuguez,  RPsy RPm (also known as Your Millennial Psychologist). “Your mere presence already has a powerful effect,” she assures.

Below are some ways:

Do:

  1. Dedicate enough time. If you want to get to the bottom of their issues, staying behind for an extra 30-minutes after an online meeting will not cut it. “An honest-to-goodness conversation will take hours, so be sure you won’t be distracted by other matters,” points out Riyan. 
  1. Let them lead the discussion. Allow them to share as much or as little as they want to. Don’t pressure them to tell you anything that they are not ready to talk about. Talking takes a lot of trust and courage; you might even be the first person they have been able to talk to about this issue. 
  1. Validate their feelings. “Listen actively and empathize as much as you can,” advises Riyan. Remember, you don’t have to agree with someone’s feelings or choices to acknowledge that their emotions are valid.
  1. Offer to accompany them to a mental health professional to prevent further harm. They may be hesitant to take this next step because of the stigma associated with seeking professional treatment for mental health concerns, but assure them that it is a good way for them to receive proper care. Another option you can suggest is MindNation’s 24/7 chat helpline on FB Messenger. Assure your friend that the service is free, completely confidential, and that the staff are trained to ease their anxieties. 
  1. Know your limitations. “Make sure YOU are mentally and emotionally prepared to offer help,” Riyan reminds. Self-care is critical when you are supporting someone who is in crisis. When someone unburdens themselves to you, you might end up absorbing all the strong emotions, so make sure you set boundaries and take steps to protect yourself by doing activities before and after the conversation that leave you feeling rested, relaxed, and recharged. And if you feel you have reached your limit, don’t feel bad about stepping back, but do it properly.

Don’t

  1. Diagnose. Do not make assumptions about what is wrong with the person. “When you initiate the conversation, avoid blurting inappropriate things like ‘I notice that you seem down lately, are you depressed?’” Riyan instructs. “A better way to phrase it would be ‘You seem down lately, are you okay?’ or ‘Is there anything I can do?’” 
  1. Start with “How are you?” Riyan says this is because it would be easy for the person to just say “I’m fine” even though he or she is really not. She suggests that if you want the other person to open up, a better way would be to phrase the question in such a way that it compels the responder to do an action, such as “Hey, are you free later? Let’s talk.” 
  1. Break their trust. Do not gossip about your friend’s problems to other people; neither should you report his or her mental health concerns to their boss even if your intentions are good (i.e. you want to alert them that their team member has mental health struggles). “This will cause your friend to resent you, when what you want is to maintain his or her trust in you,” Riyan points out. If you really feel that you need to get others involved, ask for permission first, i.e. “Is it okay to open this up to your team leader?” Then follow up with “I think it would be nice to mention what you told me to them, so that they can also help you.” Lastly, offer to accompany the person when he or she has that conversation as a form of moral support. 
  1. Invalidate their feelings. According to Riyan some of the things you should not say to someone struggling with a mental health concern include: 
  • “It’s all in your head” 
  • “Things could get worse” 
  • “Have you tried chamomile tea/lavender lotion/praying/going out more/etc” 
  • “Shake it off.” 
  1. Ghost, ignore, or avoid them. If you become too overwhelmed to engage with them, don’t just disappear without a world. Step back, but do so respectfully and thoughtfully. Be honest about your reasons for stepping back, and do not blame the person (in the same way that you would not blame a cancer patient for the stress that results from their struggles). Set a date on when you will next touch base with him or her so that they feel assured that you still care for them and that the timeout is only temporary. Lastly, reach out to other members of your friend’s support network and make sure they can commit to helping out if there is an emergency. 

The best thing you can do for someone struggling with a mental health concern is to instill hope. “Saying ‘We will get through this together’ assures the person that he or she is not alone,” says Riyan.

— Written by Jaclyn Lutanco-Chua of MindNation