Categories
Featured Mental Health 101

Hello, D.E.A.R: A Communication Technique For Setting Boundaries

We know how important setting boundaries are to our mental health and well-being. However, it can be hard to communicate these boundaries or call out those who cross them. We fear that insisting on setting boundaries may make us seem difficult, unfriendly, or even troublesome.

Fortunately, the D.E.A.R conversation technique – developed by Dialectical Behaviour Therapist Dr Marsha Linehan in the 1990s – can be used to effectively remind people about your need for setting boundaries without hurting their feelings. MindNation psychologist Maria Teresa Empleo explains below:

D is for DESCRIBE

“Describe the situation where your boundaries were crossed, sticking to facts and neutral terms,” says Maria. This means when someone oversteps your physical boundaries for example, you say something like “I notice that you like to hug me when you see me in the morning” instead of inserting an opinion such as “You’re so inconsiderate of my personal space.” Try to give the other person the benefit of the doubt; they may be wholly unaware of your boundaries.

E is for EXPRESS

When people upset your boundaries, stick to “I” statements when calling them out. An example would be “I feel uncomfortable when you do this” or “I don’t feel happy when you do that.” Do not label, i.e. “Calling me after office hours is so rude” or question the other person’s intentions, i.e. “You keep interrupting me during work, do you want me to lose my job?” “These will only hurt the person or make them defensive, and you will lose any chance of an amicable resolution,” reminds Maria.

When people upset your boundaries, stick to “I” statements when calling them out.

MindNation psychologist Maria Teresa Empleo

A is for ASSERT

“Specifically tell them what you want to happen in the future, such as ‘I would appreciate it if you would greet me in the morning with a high-five instead of a hug,’” suggests Maria.  “Or ‘I prefer that you send work-related messages between 8AM to 5PM only.’ Do not hem and haw, say “Maybe” or “Sorry,” or be vague, as in “I’m sorry, but maybe you could do something else to greet me in the morning?” This can lead to confusion, give the impression that your boundaries are negotiable, and encourage new expectations and demands among those around you.

R is for REINFORCE

“End the conversation on a gracious note,” Maria says. Statements like “I appreciate you hearing me out,” or “Thank you for respecting my boundaries,” will soothe any feelings that may have been hurt or offended and increase the chances of an amicable resolution. 

If despite your best efforts you find it is difficult to set boundaries with someone, you have two choices:

  • Limit contact by physically avoiding the other person or asking someone else to run interference for you. “But in cases of sexual harasment or physical abuse, you have every right to report the threatening behavior to the authorities right away,” Maria cautions.
  • Go no-contact. This can be asking to be transferred to another team or leaving the company altogether, unfriending/unfollowing the person on social media, or going as far as to tell friends and family that you want to minimize contact with the person.

When you are firm in communicating and setting your boundaries, you show that you value yourself, your needs, and your feelings more than the thoughts and opinions of others.

Book the MindNation Self-Love Pack© to get THREE 1-hour consultations with a psychologist who can help you with setting boundaries, living intentionally, and having better relationships with the ones who matter. This plan is available for free when your organization avails of the CareNow Plan© for teams. Visit www.mindnation.com to learn more.

Categories
Self Help

6 Ways To A Successful Digital Detox

A digital detox refers to a period of time when you refrain from using digital devices such as smartphones, televisions, computers, and social media sites.

Some reasons you may need a digital detox:

  • Checking your social media accounts is the first thing you do when you have nothing to do
  • You are constantly missing sleep to stay on your devices
  • You are fixated with the like, comment, or share counts on your social media posts

A digital detox does not mean you have to give up social media and Netflix for the rest of your life. Rather, it is about taking steps to become more more mindful of gadget usage so that you reduce dependency and improve your physical, mental, and even social well-being. By going on a digital detox, you can focus on real-life social interactions without distractions, let go of the stress that comes from constant connectivity, and improve your physical health. 

Dinah Salonga, a mindfulness facilitato, wellness advocate, and co-founder of YogaPlus Inc, Manila’s premiere yoga studio, shares some ways you can successfully achieve a digital detox. 

  1.  Recognize when your digital use is becoming excessive.
    The first step to doing a digital detox is acknowledging that there is a problem,” Dinah suggests. Are your loved ones complaining that you are spending too much time online? Are the number of likes in your posts affecting your mood for the day? Is your work suffering because you are tired from staying up all night binge-watching? “These are signs that you are becoming addicted to digital devices,” she advises.
  1. Set limits. If you cannot completely disconnect (i.e. your work requires you to be on social media), set boundaries. “For example, allot only one hour a day to work on your posts or engage with your followers. Set the phone aside during mealtimes or when you are spending time with loved ones. Stop watching the tv series when it’s 30 minutes before bedtime,” Dinah suggests.   
  1. Hack the hormones. “The happiness chemical dopamine is released by our brain whenever we come across something new and pleasurable,” Dinah explains. “When we see people liking our posts on social media, discover a new, entertaining show on a streaming app, or beat our previous record in a video game, we get a dopamine rush and keep wanting more, leading to a digital dependency.”

The key to an effective digital detox, therefore, is to replace time spent on digital devices with another activity that will give the same dopamine high but is not as harmful.

Dinah Salonga, Co-founder of YogaPlus Inc

The key to an effective digital detox, therefore, is to replace time spent on digital devices with another activity that will give the same dopamine high but is not as harmful. “Anything that will give you a sense of accomplishment – such as crafting, working on a puzzle, learning a new language, or exercising – will also cause your brain to light up without any negative consequences to your health and well-being,” Dinah says.

  1. Change the pattern. Is your smartphone the first thing you pick up when you are bored? Do you decompress after a long day at work by binge-watching the latest series? If digital devices have become ingrained in your day to day behavior, try to introduce new habits to break the pattern. If you are bored, go for a walk; if you are stressed, meditate.
  2. Listen to your body’s signals. Don’t ignore warning signs that you are spending too much time on your devices, such as an aching back, blurry vision, or fatigue.  These are your body’s way of telling you that you need to take a break.
  3. Seek help. You do not have to go through a digital detox alone. Ask a friend or family member to act as an accountability partner. “Choose someone who will tell you to go to sleep when they see you chatting past your bedtime, or even be willing to take your phone away if you have been spending too much time on social media,” Dinah advises.

Help can also be in the form of a MindNation WellBeing Coach who can teach you techniques to form healthier habits; an initial 1-hour session costs only P500. Book a session now by emailing [email protected]

Doing a digital detox is challenging because smartphones and apps have become an integral part of our daily lives. Hopefully the tips above can help you reduce – if not eliminate – your dependency on these technologies and free yourself to spend more time and energy on the things that matter. 

Categories
Work in the New Normal

Workplace Trends for 2022: 4 Things Every Business Leader Should Know

Make 2022 your organization’s Year Of WellBeing. Visit www.mindnation.com now. 

If 2021 was about learning to live and work during a pandemic, 2022 will be about applying all the lessons learned this past year. What will the future of work look like? Business coach and consultant Grace De Castro of V+A Consulting, a boutique consulting firm with expertise in customized people programs and creative business solutions, shares her predictions:

  1. The hybrid mode of work will be the new normal — and not everyone is going to be treated fairly. “Sadly, there are still many leaders who equate ‘presence with performance,’” Grace says. “This means that those who choose to go to work onsite will be considered more productive and valuable than those who remain or prioritize working from home.”

    What this means for companies: Leaders must ensure that all team members — regardless of where they are working from — are regarded equally and treated fairly especially in terms of promotions and pay raises. Not doing so will cause discontent among team members. “Leaders must also change the prevailing mindset about what it means to be productive, and create avenues for more collaboration between employees,” Grace advises.
  2. Organizations will fight to attract and retain existing talent. “I know of quite a number of senior executives and managers in the Philippines who decided to take their families and just move — whether it’s to outside the city for a quieter provincial life, or even out of the country. This migration is the most I’ve seen since I started working 25 years ago,” Grace relates. 

Their reason for moving? “The past two years have made many pause and rethink their priorities,” she explains. “They either realized that they want more time with their family, or that what they are doing now is not what they want to do for the rest of their lives.”

What this means for companies: “There is going to be a lot of creativity around talent attraction and retention,” Grace says. “The fight is no longer against other companies, it’s now about whether your employee is finding purpose in their current role or if the current work schedule supports their desire for work-life balance.” 

  1. Employee health and safety will continue to be a top concern. As employees return to work, many will be struggling with fears and anxieties over their safety and adjusting to new procedures and protocols. This post outlines the things managers can do to make the transition easier and assure team members that the workplace will be a safe space for them, physically and mentally.

What this means for companies: Adhering to health and safety standards in the new normal requires added expenses, so leaders need to look at where they can cut costs and reallocate the budget. What’s important to you? Is it your bonus, or upgrading the ventilation system? Is it new furniture or investing in an employee well-being program? “Part of being a leader is looking at the situation, spotting the areas of concern, and making the tough calls to address them,” says Grace.

“Part of being a leader is looking at the situation, spotting the areas of concern, and making the tough calls to address them,”

Grace De Castro, Business Coach And Consultant
  1. Mental health and well-being will become very important. “The last two years have really taken a toll upon all of us, and business leaders need to acknowledge that there is no going back to before,” Grace says. “Mental health can no longer be a special event that only gets talked about during Mental Health Month or Suicide Prevention Month. Conversations around mental health need to be normalized; people who are struggling should know where they can seek help and not be ashamed about it.” 

What this means for companies: While it’s understandable that the priority of a company in the new normal is profitability, this cannot be at the expense of the team’s well-being. “You can’t expect people to be delivering multitudes when they’re physically, mentally, and emotionally broken and with no social support,” Grace says. “Treat your employees well, because if you take care of them they will take care of your business. And if your people are at the place where they can deliver, you can have both — profits and a culture that supports mental health and well-being.”

If you need help, partner with MindNation to receive a holistic, data-driven, and customized well-being program for your organization. Visit www.mindnation.com or email [email protected] to know more. 

With many businesses hoping to return to some semblance of normalcy in 2022, it is important to remember that success can only be achieved when all parts of a company are working well together, from the machinery to the people. Workplace well-being should not only be a priority, it must be made mandatory. 

Categories
Featured Work in the New Normal

5 Ways To Ease Employees Back To The Workplace

With the MindNation CareNow Plan©, team members have access to 24/7 teletherapy sessions with psychologists and WellBeing Coaches whenever they are feeling stressed and anxious. Visit www.mindnation.com to learn more.

Are you asking your team to report back to their offices? While some employees are excited to go back to the office, others are struggling with varying degrees of anxiety. They may be reluctant to leave their family after being in close proximity with them for more than two years, afraid of leaving the safety of home and catching the COVID-19 virus, or anxious over adjusting to a new work schedule and routine. 

If you are tasked with nudging people to return to work,  business coach and consultant Grace De Castro of V+A Consulting, a boutique consulting firm with expertise in customized people programs and creative business solutions, shares some things you can do to ease their anxieties and make the transition easier: 

  1. Ensure workplace safety. The first and most important thing to do is conduct a review of the physical space to make sure it follows minimum public health standards and safety protocols. Is it well-ventilated? Can social distancing be followed? What is the procedure if someone comes to work with symptoms? And if your employees do get sick with COVID-19, is treatment covered by their medical insurance and how much time will they be given to recover? Then, once these are in place, proceed to #2.
  2. Personally communicate these to your team. “Don’t just hand out memos or shoot out an email,” Grace advises. “Instead, hold a virtual meeting to inform staff about everything that the company is doing to make the site physically safe, and even what the expectations are in terms of schedule and responsibilities.” By adding this personal touch, employees will feel more assured and less anxious.
  3. Bring them back slowly. Having your employees come back all at once will only cause confusion and increase anxiety. Instead, schedule their return in batches to give them the time and space to adjust to the physical workplace and new procedures. Then, once everyone is settled in, don’t forget to do #4. 
  4. Hold frequent one-on-ones or team meetings. “The purpose of these check-ins are two-fold,” says Grace. “The first is to enable those who are anxious and struggling to feel that they are being heard and validated. The second is for you to communicate and reiterate the company’s vision, expectations, and business direction.” This ensures that the entire team is on the same page, and roles and responsibilities are made clear. 
  5. Show them that you are also taking care of yourself. “As a leader, you are probably putting up a brave face and hiding your own fears and anxieties,” Grace points out. “But shielding your emotions will only make your employees feel as if they are the only ones with problems and more alone.” So if you are feeling anxious or stressed, for example, let your team see you taking a mental health break or advise them that you will be talking to a mental health professional. “This will make them see you as human and will further normalize the conversation about mental health and well-being in the workplace,” she adds.

“If you are feeling anxious or stressed, for example, let your team see you taking a mental health break or advise them that you will be talking to a mental health professional.”

Grace De Castro, Business Coach And Consultant

As a manager, it’s important to remember that your team members may be going through something related to the pandemic that you are not aware of. Asking them to return to work should be accompanied with compassion and open conversation.

Categories
Financial Wellness

 5 Good Money Habits Your Team Needs To Start Doing Now

Is your team struggling with financial anxiety? The MindNation CareNow© Plan includes 24/7 teletherapy sessions with psychologists and WellBeing Coaches to help ease their stress and worries. Partner with MindNation to build happier, healthier, and more productive teams. Visit www.mindnation.com or email [email protected] now.  

When it comes to financial well-being, there is no better time to build good habits than today. With your guidance and help from MindNation WellBeing Coaches, your employees can commit to their money goals, budget better, and be happier, healthier, and more productive. Below are some healthy money habits they can start practicing:

  1. Track their finances regularly. Every month or every payday, remind your team to sit down and go over their cash flow. How much income came in and what are their expected expenses? Of the amount that they are able to save, how much will be allocated to the different funds?

“People tend to just go with the flow — ‘Oh, my expenses this month are high so I need to remember to spend less next month’ or ‘Wow, I was able to save a lot this month, I can spend more next month!’” explains financial coach Yani Moya. Yani is also the founder of Peridot Consulting, a financial consulting firm . “But this is a bad habit because money ends up controlling them, which can cause stress; a good habit is one where you control money.”

  1. Save before spending. “When people receive their salary, they spend it first on their needs and wants, and whatever is leftover is what they consider to be their savings,” Yani reveals. “But income is not the capacity to spend. So set aside money for savings first, then budget whatever is left for their different expenses,” she adds. 
  1. Set boundaries when giving money to family. It has become part of Filipino culture for an adult child to give a portion of their earnings to their parents as a way of repaying the years spent raising them. “There is nothing wrong with this if they are giving the money whole-heartedly,” Yani clairfies. “But if they are doing it because they feel obligated, this will lead to poor mental health. So remind them that if they must give, give only what they can.” 

Unpaid bills or outstanding loans are forms of negative money energy that contribute to stress, anxiety, and poor productivity.

Yani Moya, Personal Finance Coach
  1. Clear up negative money energy. Unpaid bills or outstanding loans are forms of negative money energy that contribute to stress, anxiety, and poor productivity. The only way to clear up negative money energy is to start paying them off, so help your employees make a plan to achieve this. “For example, this month’s focus will be on finishing off the remaining balance on Credit Card X; next month’s goal is to settle the loan they took out from Person A,” Yani explains. 
  1. Give back. If there is negative money energy, there is also good money energy. And when you give out good energy in the form of tithing and sharing, it will be returned to you, if not in the form of money then in terms of better opportunities, relationships, and even well-being.

“So just as much as your team member has to allocate money for their wants, they also need to build the habit of setting up a giving fund,” Yani advises. “The amount does not have to be big, it can be whatever they are comfortable with giving.”

By practicing these good money habits, your team will develop the skills and confidence needed to handle anything that comes to money. “How we are in one thing is how we are in everything,” Yani points out. “So if we want mental clarity, emotional peace, and good relationships, fixing your finances can be a big help.”

Categories
Mental Health 101

5 Therapy Myths And Misconceptions Debunked

There is no shame in seeking help. MindNation psychologists and WellBeing Coaches are available 24/7 for teletherapy sessions. Book a session now https://bit.ly/mn-chat  or [email protected]

No one bats an eye if you go to a doctor for a heart problem; but mention that you are seeing a psychologist for mental health concerns and people will judge, shame, or even criticize you. 

“People avoid therapy because of the stigma surrounding mental health,” explains MindNation psychologist Maria Teresa Empleo. “And because no one wants to talk about it, people just come up with their own ideas of what therapy is about.”

Myths and misconceptions about therapy can prevent those affected from getting potentially life-changing support. If you or a loved one is in distress and are considering professional help, below are five common myths about therapy to stop believing:

MYTH: “Going to therapy means I am crazy.”

FACT: “While there are people who go to therapy for serious mental issues, this does not mean that they are crazy, weak, or hopeless,” Maria stresses. “Rather, going to therapy is an indication that they are mature and have the strength to come out, ask for help, and do whatever is necessary to make themselves better.”

Additionally, you can go to therapy even if you don’t have a major mental disorder. “Majority of people who go to therapy just need help managing everyday problems,” Maria points out. “During this pandemic, for example, my clients are mostly those who want to deal with work stress, relationship problems, and adjustments to the new normal. Many others just want to improve their well-being, relationships, or self-esteem.”

MYTH:  “I need to divulge my deepest and darkest secrets in order to get better.”

FACT: “You and your therapist might have to explore these if they are directly related to your current problem,” Maria admits. “But do know that talking about them can help ease your emotional burden.” 

That being said, going deep and personal is not a requirement for treatment. “Therapy is a safe space. If there are things that you do not want to talk about just yet, we will not pressure you,” she assures. Once you are ready, rest assured that MindNation teletherapy sessions are guaranteed to be secure, and confidential. 

MYTH: Follow-up sessions are not needed.

FACT: Because most patients feel an improvement in their mood after the initial or second session with a therapist, they no longer return for additional sessions. But follow-up sessions are important because they reinforce the practices taught, ensuring that you do not end up repeating the negative thoughts or habits that caused you to seek help in the first place. “When you feel better, have a clearer headspace, and are no longer as sensitive or emotional as the start, then you will be in a better place to work on your triggers,” Maria explains

MYTH: Therapy is expensive.

FACT: If your company does not yet have an Employee Assistance Program that includes sessions with mental health professionals and you have to pay for therapy out of your own pocket, this article lists the reasons you should consider therapy as an investment and not an expense. 

[J]ust as you would not think twice about paying a doctor to treat physical health concerns, you should also regard psychologists, psychiatrists, and WellBeing Coaches as experts in treating mental health concerns. 

Maria Teresa Empleo, MindNation psychologist


Also, just as you would not think twice about paying a doctor to treat physical health concerns, you should also regard psychologists, psychiatrists, and WellBeing Coaches as experts in treating mental health concerns. 

MindNation psychologist, psychiatrist, and WellBeing Coach teletherapy sessions are available singly or in packages so you save more on follow-up sessions. Purchase at bit.ly/mindnation-shop or thru the Goodwork.ph app.

MYTH: “I’d rather talk to a friend, at least that’s for free.”
Friends are a great source of support during tough times, but because of your close relationship there will always be that fear of judgement. On the other hand, because psychologists, psychiatrists, and WellBeing Coaches are strangers, there is no need to worry about bias and censure. More importantly, they are trained and licensed mental health professionals, so they can offer science-based solutions to help you cope with life issues and mental health challenges.

Are you ready to talk to a MindNation psychologist, psychiatrist, or WellBeing Coach? Read this article to find out how you can choose which therapist is right for you. IF you are curious to find out what goes on during the first therapy session, we give you the rundown here. Finally, here are some things you can do to make sure that you get your money and time’s worth during your therapy session.

Categories
Financial Wellness

The Emergency Fund: Help Your Team Build Theirs Even During A Pandemic

When the COVID-19 pandemic struck in 2020, many employees learned the hard way how important having an emergency fund was. Having money tucked away in case of job loss, reduced income, or other large and unexpected expenses can help ease stress and create a financial buffer to keep one afloat during times of need without having to rely on credit cards or taking out a loan (both of which they might have difficulty paying off in the end).

“An emergency fund is a form of savings account. You keep it in the bank and only spend it on dire situations,” advises financial consultant Nicole Suarez. “Only when you have met your target amount can you explore putting the excess in investments.”

If your team is experiencing financial stress or need help building better budgeting habits, partner with MindNation to avail of 24/7 teletherapy sessions with WellBeing Coaches who can help ease their anxieties. Visit www.mindnation.com or email [email protected] now.

How much is needed?
The general rule would be to set aside three to six months’ worth of living expenses,” Nicole suggests. But even then, she says that it also depends on one’s personal and financial circumstances. “Is the person a breadwinner? A parent? Or are they single and living with parents who provide for all their needs?” she enumerates. All these factors should be considered when computing how much money to set aside. For example, employees who are breadwinners will need to save even more, while those who are single can put small amounts into the emergency fund and just increase it over time. “The important thing is to build the habit,” she adds. 

How to build the fund during the pandemic

Replenishing an emergency fund on a reduced salary can be hard but it’s not impossible. Here are some suggestions you can offer your team members so that they can find extra money to set aside:

  1. Just start with what they can. Employees who are living paycheck to paycheck should not be expected to set aside an entire month’s salary right off the bat; it’s unrealistic and will set them up to fail. “Suggest that they set aside whatever they are comfortable with,” Nicole stresses. “When it comes to saving money, any amount will help.”
  2. Turn clutter into cash. “Look for things at home that they no longer need but can sell,” Nicole advises. These include pre-loved clothes, toys, and other household items. “Of course, they won’t be able to price them as high as they would want, but assure them that a small amount is better than nothing.”

“When it comes to saving money, any amount will help.”

Nicole Suarez, Financial consultant
  1. Cut down on expenses. “Remind them to be mindful of how much takeout they order in a month and to resist impulse buying during payday sales,” Nicole says. “Ask them to review their monthly subscriptions, like meal services or streaming services — is it possible to downgrade the subscription or cancel it entirely?”
  1. Look for other sources of income. “If your employee is particularly skilled at something, encourage them to turn it into a side business,” she suggests. This article by Forbes lists the reasons you should let your team moonlight: it will boost their financial health, give them an outlet for pursuing their passion, improve their creativity, and make them happier overall — all characteristics of a good employee.
    But to make sure that their side hustle does not interfere with their work in the company, clearly communicate your rules and boundaries during you regular one-on-one sessions; having an honest and open conversation will benefit you both. 
  2. Don’t go into debt. “An emergency fund is something that is built over time; because there is no pressure to come up with the money right away, it does not make sense to borrow money to fill it,” Nicole explains. 

During these uncertain times, an emergency fund can go a long way to boosting your team’s financial and mental health.

Categories
Financial Wellness

The Financial Accountability Partner: Your Buddy For Better Financial Health

An accountability partner is a person who helps another person keep a commitment. You can have an accountability partner for the different areas of your life — someone who will hold you to your work deadlines, another person to remind you to do your exercises for the day, or even a loved one to remind you to set your boundaries or to unplug at the end of the work day. And if you are struggling in some areas of your financial life, having a financial accountability partner can be a big help. Specifically, they can:

  1. Help you set financial goals
  2. Brainstorm the steps you need to take in order to achieve those goals
  3. Make sure you stay on track

How to find the right financial accountability partner

“A financial accountability partner does not have to be a financial adviser or financial planner, it’s just a bonus if they are,” assures Enery Franklin Dy, a licensed financial adviser and founder of Financial Literacy PH, an online community that aims to spread financial literacy and where anyone can talk freely about savings, budgeting, insurance, and investments. “Friends, family members, or even team members can be good accountability partners if they are enthusiastic about money and investments and practice good money habits.” If your organization partners with MindNation, MindNation WellBeing Coaches are also available to help team members build better financial habits or have a better relationship with money.

Friends, family members, or even team members can be good accountability partners if they are enthusiastic about money and investments and practice good money habits

Enery Franklin Dy, Financial Adviser

That being sad, it’s also important that the person you choose to be your financial accountability partner posses the following traits:

  • Trustworthiness. “Money is a sensitive issue, and some matters like salaries should be kept confidential,” Enery reminds.
  • Honesty. “They should be able to give you constructive criticism and push you to achieve your goals,” he adds.
  • Diligent with record-keeping. This is important if you need help budgeting, although Enery admits this is not a deal-breaker since there are already many apps available to help you track your money’s movements. 

At the end of the day, what’s more important is you find someone who has the same financial goals as you, or who has faced similar financial struggles as you but emerged successful. 

  And if you absolutely cannot find anyone who fits the above bill, communities like Financial Literacy PH and other personal finance groups are available to anyone interested. 

How to work with an accountability partner
Enery says there are no set rules on how often or how long you should meet; it can be daily or weekly, as long as it is done regularly and there is ample time to go over progress and answer any questions that you may have. And even if you don’t have a goal due for completion, it’s still advisable to check-in on your partner so that you monitor your progress and build the habit. 

And speaking of building habits — remember that just like with eating healthy or setting boundaries, doing the work is your responsibility. At the end of the day, your success will depend on the efforts you exerted. The financial accountability partner’s job is to simply listen to your progress and provide helpful suggestions if they can. 


The MindNation CareNow Plan© includes teletherapy sessions with WellBeing Coaches (available 24/7) to help team members build better habits or advance in their careers. Email [email protected] to learn more about what WellBeing Coaches can do for your organization.

Categories
Financial Wellness

Mariel Bitanga Of Simply Finance: 5 Rules For Better Financial Health

Contrary to popular belief, good financial well-being is not achieved by simply having a lot of money in the bank. For Mariel Bitanga of Simply Finance, a boutique financial planning firm committed to empowering Filipino women, having adequate savings is a good start but it’s also important to regard personal finance holistically. This means saving and spending your money properly, borrowing wisely, and setting clear financial goals. “Good financial health is all about balancing each of these pillars,” she advises. 

Mariel provides more specific tips below:

  1. Have a savings plan. Saving your money is good, but don’t fall into the trap of  becoming an over-saver, or someone who constantly puts away money — and just leaves them there. While over-saving is an admirable practice on the surface and is better than over-spending, it’s better to invest your savings in money market accounts or mutual funds so that the money grows in value over time. 

Another way to maximize your savings is to split them up into different accounts, each with its own purpose. “By opening multiple savings accounts, it becomes easier for you to identify financial goals and make sure you are on track to achieving them,” she says. 

  1. Stick to a budget. The basic rule of managing your expenses is to make sure you are not spending more than you earn. This does not mean, however, that  you should forego buying your ‘wants,’ be they make-up, fashion, toys, travel, etc. “Buying these are fine on occasion,” Mariel assures. “Just make sure you spend more on the things that are important to you and less on items that are not as important.”
  1. Borrow wisely. “It’s perfectly okay to have debt, but don’t take out a loan to buy frivolous things or because you are in competition with someone else’s standard of living,” Mariel advises. “If you must borrow money, do it to purchase things that will increase in value over time, like a house loan or to further your education.” 

“It’s perfectly okay to have debt, but don’t take out a loan to buy frivolous things or because you are in competition with someone else’s standard of living.”

Mariel Bitanga of Simply Finance

Furthermore, don’t forget to scrutinize the terms of the loan carefully before finalizing the deal. “Read the fine print, because some companies charge a higher interest rate after a certain number of years,” Mariel says. “Also check if the monthly repayments fit your budget or if they will bleed you dry. Lastly, make sure that the person or institution that you are borrowing from is licensed and legitimate so that you do not get scammed.” 

  1. Plan for the future. “Setting financial goals does not have to be intricate,” Mariel assures. “You can plan for as short as six months to as long as five years, although I recommend that you review your plan every year or even every quarter so that you can adjust accordingly.” For those who are wary of making plans because of the pandemic, Mariel counters that today’s uncertain times make financial planning even more important. “The more you don’t know what’s going to happen, the more you should have a roadmap that shows you where you see your money going, how you can optimize it, or even how you can attack debt, so that in case the situation worsens you at least have something to guide you.”
  2. Talk about personal finance with as many people as possible. Exchange personal best practices with peers and family members, not just with a financial adviser or financial planner. And rest assured that you do not have to be a financial expert to broach the topic with others. “The concepts about personal finance — such as saving and spending — are all very basic, simple, and what many of us already know to a certain extent,” Mariel shares. “Conversations about financial health need to be normalized. The less the topic is taboo, the more people can help each other to make smarter decisions about money.”

MindNation WellBeing Coaches can help you build better money management habits so that you can save, spend, borrow, and plan your money wisely. Message https://bit.ly/mn-chat  so you can book a teletherapy session now.

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How To

No Time Wasted: 5 Tips For Making The Most Out Of Your Therapy Sessions

Congratulations! You’ve finally found a therapist that you feel safe and comfortable with, and you’ve come out of your first teletherapy session feeling supported and empowered. Now comes the challenging part — staying the course on your journey to better mental health.

According to MindNation Operations Head Jen Alonte, it’s important to return for follow-up therapy sessions so that your psychologist or WellBeing Coach can check on your progress. “Most mental health concerns are caused by long periods of unresolved problems or issues that cannot be ‘cured’ in just one session, especially if the concern is something serious like depression or anxiety,” she says. “And even if you ‘feel better’ after just one session, it does not hurt to have follow-up sessions to solidify whatever therapy was introduced in case a trigger occurs.”

“Most mental health concerns are caused by long periods of unresolved problems or issues that cannot be ‘cured’ in just one session,”

Jen Alonte, MindNation Operations Head

That being said, continuously showing up for therapy is a fairly major commitment in terms of time, emotional space, and finances. This is why it’s important that you  put in the time, energy, and effort into every session so that you do not waste valuable resources — both yours and your therapist’s. Jen shares some tips for ensuring that no money, time, or energies are wasted:

  1. Eliminate distractions. Keep your cellphone on silent, and make sure you are doing your teletherapy session somewhere calm and quiet. “Make sure there are no other people around who will vie for your attention,” Jen says. Lastly, don’t schedule your session right before or after a meeting so that your mind is not filled with distracting thoughts.
  2. Come prepared. “A day before your session, think about what you want to discuss with the therapist and write them down so that you don’t miss anything,” Jen suggests. Also, don’t forget to check if your Internet connection is stable and that your device’s camera and microphone are working so that you do not run into technical problems in the middle of the session.
  3. Be seen. Even though MindNation teletherapy sessions are also available through voice chat or sms chat, the best set-up would still be one where the therapist sees your face. “This is because psychologists can learn a lot from facial expressions and other non-verbal cues,” Jen explains.
  4. Be open. No need to be afraid or shy; psychologists, psychiatrists, and WellBeing Coaches are trained professionals whose job is to listen without bias or judgement and offer the best kind of support. “Our psychologists mostly use Cognitive Behavioral Therapy as a form of treatment, so what you say will help them determine the right course of treatment for you,” Jen explains. “So if you hold back, the advice that they will give will also be limited.”
  5. Give feedback after the session. MindNation Care Coordinators send feedback forms to clients after they complete a session. “Be sure to fill in the form honestly. This is because by default, we will always assign you to the same therapist for follow-up sessions since they already know your background. But if you are not comfortable with the therapist for whatever reason, let us know right away so that we can assign you to someone else,” Jen assures. 

Getting the most out of therapy might be challenging at times, but if you are committed to taking care of your mental health and participate in therapy sessions properly, you can help yourself achieve better mind, better you.

MindNation psychologists and WellBeing Coaches are available 24/7 for teletherapy sessions via video call, voice call, or sms chat. Rest assured that all conversations will be kept secure and confidential. Book a session now through Facebook Messenger https://bit.ly/mn-chat or email [email protected]