Tag: Mental Health Tips

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Employee Wellness Featured Mental Health 101 Suicide Prevention

6 Virtual Team-Building Ideas You Can Do Anytime

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

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

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

1. Favorite Things.

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

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

2. Birth Map. 

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

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

3. Virtual Coffee Breaks.

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

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

4. Game Day.

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

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

5. Movie Night 

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

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

6. Personality Test

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

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

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

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

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Employee Wellness Featured Mental Health 101 Suicide Prevention

6 Ways Companies Can Help Reduce Suicide Risk In the Workplace

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

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

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

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

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

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

1. Creating a workplace culture that promotes good mental health

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

2. Knowing and understanding your employees.

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

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

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

4. Encouraging self-care and healthy living.

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

5. Promoting a safe and positive work environment.

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

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

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

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

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Featured Self Help

Note To Self: I Am Enough

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

Your self-esteem can affect whether you:

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

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

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

1. Practice self-compassion

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

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

2. Take care of your physical health.

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

3. Spend time outdoors.

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

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

4. Appreciate the good.

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

5. Learn to say “NO.”

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

6. Find a hobby that you enjoy.

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

7. Try volunteering.

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

8. Talk to someone.

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

MINDNATION IS HERE

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

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Written by Jac of Mindnation

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Featured Self Help

Note To Self: Knowing Myself

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

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

Self-awareness and mental health

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

Specific benefits of practicing self-awareness include:

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

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

1. Look at yourself objectively.

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

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

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

2. Practice mindfulness through meditation.

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

3. Perform daily self-reflection. 

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

4. Listen.

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

5. Use fun tools for self-discovery.

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

6. Ask help from those close to you.

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

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

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Written by Jac of Mindnation

Categories
Featured Self Help

Note To Self: Committing To Self-Care

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There is more to self-care than just sleeping in during the weekends or coloring your hair in an attractive shade. Real self-care is the consistent practice of caring for not only your physical needs, but also your emotional, and psychological well-being; when you take care of all these aspects, you are physically healthy, more confident, more productive at work, and can better manage life’s stressors more effectively.

Unfortunately, today’s society values productivity over taking rest; any attempt to slow down, seek assistance, or do anything for one’s self is regarded as a luxury or, worse, as being selfish. But the busier you are, the more self-care should be a priority; otherwise you will end up feeling overwhelmed, tired, and stressed.

The Self-Care Plan

A Self-Care Plan is a written guide, created by yourself which is filled with your favorite self-care activities and important reminders. It aims to help you balance your mental, physical, and emotional needs and bring you back “home” whenever you are feeling lost and overwhelmed.

Other benefits of a Self-Care Plan include:

  • It’s a preventive measure. Make the self-care plan when you are NOT stressed, anxious, or angry, so that you are calm enough to be able to properly reflect on what you may need or have access to when you are going through a tough time. When the said time comes, at least you already have an idea of how you can cope or feel better.
  • From a mindfulness point of view, having a self-care plan helps you respond instead of react to the situation at hand. When you have a plan in place, you’ll feel that events are controlled and less chaotic.
  • Having a plan helps you establish routine, so you don’t wind up feeling isolated,unsupported, or unloved.

How to Create a Self-Care Plan

Step 1: List

List the different parts of your life that you need to show care. For example — Work, Physical Fitness, Emotional Life, Spiritual Life, etc.

Step 2: Categorize

For each of these categories, write down the activities, strategies, or coping mechanisms that you feel will help you manage stress better or contribute to your overall well-being.

For example:
For self-care in the workplace
  • Engage in regular supervision or consulting with a more experienced colleague.
  • Set up or join a peer-support group.
  • Set up stricter boundaries between yourself and clients/customers.
  • Attend professional development programs.
For self-care for the body
  • Sleep and wake up by a certain time
  • Eat more of a certain food group, less of another
  • Take a one-hour lunch break, which includes time for a walk after eating
  • Exercise regularly
For emotional or psychological self-care
  • Keep a journal
  • Engage in a hobby
  • Turn off your email or work phone by a certain time at night and/or weekends
  • Talk to your friends/family/mental health professional when you are going through a hard time
For spiritual self-care
  • Meditate
  • Go for walks, hikes, trips to the beach, or anything that puts you closer to nature
For relationship self-care
  • Aim to arrive at work and leave at a certain time every day
  • Prioritize close relationships in your life i.e. with partners, family, and children
  • Attend the special events of your family and friend
Step 3: Share Your Self-Care Plan

When you share this plan with your closest friends and loved ones, they can help you in giving reminders (i.e. “Did you remember to meditate today?”) as well as hold you accountable (i.e. “You’re extra irritable yesterday because you stayed up all night watching Netflix instead of going to bed early.”)

Step 4: Remind

Keep your plan in a place where you can see it every day. Doing so will help you commit to the strategies you listed.

Step 5: Practice the activities regularly.

Just like an athlete doesn’t become fit by merely ‘thinking’ about fitness, you also can’t expect to perform effectively without putting into practice all your plans for your well-being.

Step 6: Assess your plans regularly.

Remember that your Self-Care Plan is not written in stone; you are free to make changes or adjustments depending on your life circumstances. Learn to find what works for you.

A Self-Care Plan can help you enhance your health and well-being, manage your stress, and maintain good relationships with others. Learn to identify activities and practices that support your well-being and help you cultivate self-love.

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Written by Jac of Mindnation

Categories
Featured Self Help

Note To Self: Practicing Self-Compassion

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Self-compassion is often interchanged with self-care, but while the two are related there is a distinct difference. The former is regarding yourself compassionately, while the latter is treating yourself compassionately; one is a thought, the other is an action.

Kristin Neff, Ph.D, widely recognized as one of the world’s leading experts on self-compassion, defined it as “being understanding towards one’s self during times that we experience perceived inadequacy, failure, or general suffering.” She adds that it is composed of three main components:

1. Self-kindness

This entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or beating ourselves up with self-criticism. Dr. Neff says that self-compassionate people recognize that being imperfect, failing, and experiencing difficulties are inevitable aspects of life, so they treat themselves gently when confronted with painful experiences, rather than getting angry when life falls short of set ideals.

2. Common humanity.

Dr. Neff explains that when something bad happens to us, we tend to feel frustrated and even isolated, i.e. “I’m the stupidest person in the world for doing this,” “Why is this happening to me?” or even “No one else understands what I am going through.” But in reality, 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 “me” alone.

3. Mindfulness

This is a non-judgmental, receptive state of mind in which one observes thoughts and feelings as they are, without trying to suppress or deny them. If we take a balanced approach or our negative emotions so that feelings are neither suppressed or exaggerated, then we are practicing self-compassion.

Self-compassion and mental health

If you practice self-compassion you will tend to have lower levels of anxiety and depression. Self-compassionate people recognize when they are suffering and are kind to themselves at these times, which reduces their stress. Luckily, self-compassion is a learnable skill.

Here are some ways:

1. Comfort your body.

Anything you can do to improve how you feel physically is already self-compassion. Eat something healthy. Lie down and rest when you feel tired instead of pushing on. Get a massage or massage different body parts on your own. Take a walk.

2. Write a letter to yourself

In the letter, describe a situation that caused you to feel bad (a breakup with a partner, losing your job, receiving negative feedback). Write how the events occurred in a factual manner, without blaming anyone. This is a good way to help you unburden and acknowledge your feelings.

3. Give yourself encouragement.

If something bad happens to you, think of what you would say to a good friend if the same thing happened to him or her. Then direct these compassionate responses toward yourself.

4. Practice mindfulness.

Observe the direction of your thoughts, feelings, and actions after a particularly stressful event, without trying to suppress or deny them. Instead, accept the bad events in your life (as well as the good ones) with a compassionate attitude.

5. Practice self-forgiveness

Stop beating yourself up for your mistakes. Accept that you are not perfect, and be kind to yourself when you are confronted with your shortcomings.

6. Employ a Growth (vs. Fixed) Mindset.

This means viewing and embracing challenges as opportunities to grow rather than as impossible obstacles (fixed) that should be avoided.

7. Express gratitude.

Instead of constantly wishing for what you do not have, find strength in appreciating what you do have at the moment. By focusing on your blessings, you move the focus away from your shortcomings and to all that is good in your life.

The next time you do not meet the expectations you have for yourself, resist the urge to feel sad, angry, or inadequate. Instead, take a moment to pause and reassess, then forgive yourself and recognize that you are only human.

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Written by Jacq of Mindnation

Categories
Featured Self Help

4 Ways To Stop Feeling Guilty

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Guilt is defined as a feeling of responsibility or remorse for some offense, crime, wrong, etc., whether real or imagined. It’s okay to feel guilty if you know you really did something wrong because it will motivate you to correct your mistakes. However, if you simply think that you should feel guilty, or, worse, that you deserve to feel guilty over something that you said or did, then you are only tormenting and yourself.

Below are some ways you can avoid becoming overwhelmed by irrational guilt:

1. Let the past stay in the past

If your feeling of guilt is connected to an event that you were involved with in the past, then you should learn to accept that it has already happened and there is nothing more you can do about it. An example – you feel guilty because you survived an accident while your companions did not. Feeling bad will not change the outcome; the only way forward is to accept reality, learn from your mistakes, and move on.

2. Realize that nobody is perfect

As the saying goes, to err is human. Everyone commits wrongdoings, whether slight or significant, that he or she will regret later on. Instead of beating yourself up for being less than perfect, focus your efforts on not repeating the same mistakes in the future.

3. Practice self-compassion

We are our own worst critics, and more often than not we will not hesitate to beat ourselves over our mistakes, perceived or otherwise. One way you can be kinder to yourself is to imagine your mistakes happening to a close friend or loved one – would you want him or her to feel the same degree of guilt as you do now? If your answer is no, give yourself the same treatment you would want for that other person.

4. Express your bad feelings in writing or talking

If you are constantly plagued by shame and regret, try to journal your feelings every day so you can build awareness and pinpoint what exactly is causing those guilty feelings. Then you can find ways to deal with it. Studies show that journaling is a very helpful tool in managing your mental health as it helps you deal with overwhelming emotions, and helps you find a healthy way to express yourself. You can also consider seeking help from your loved ones or professional help. These people can give advice on how you can overcome your guilt.

Mindnation psychologists are available for teletherapy sessions 24/7. Book a session now thru bit.ly/mn-chat.

No matter the cause, living with guilt has never been good for one’s mental health. Learn to be kind to yourself by practicing self-forgiveness, letting go of your past regrets, and moving forward.

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Written by Jac of Mindnation

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Featured Get Inspired Self Help

7 Things You Can Do To Effectively Deal with Unexpected Situations

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Some of the unexpected things that we encounter in life can be pleasant – surprise birthday parties, random acts of kindness from strangers, or a rainbow appearing after a downpour.

But distressing things can also occur without warning — traffic accidents, the loss of a job, or the death of a loved one.

As human beings, our instinct is to respond to these events with panic, anger, fear, or frustration. There is nothing wrong with feeling bad, but when we let these negative emotions get the best of us, we cause the executive network of our brain (which is responsible for problem solving) to constrict and work less effectively.

So instead of running around in a panic or falling into despair, we should try our best to keep ourselves calm and be patient so that our brain can come up with solutions to these problems.

Below are some ways can we control our response and channel positive emotions in the face of unexpected stress:

1. Accept that unexpected events are a part of life

As humans, we thrive on routine and predictability; but not only are the occasional mishaps unavoidable, they are inevitable. Once you begin to learn how to acknowledge this fact of life, you will find unexpected events and experiences less troubling, and you will become more receptive to deal with them when they happen. 

2. Keep calm

When faced with an unexpected twist of fate, try your best to resist the instinct to launch into a tirade or run around in a panicked state. One shift you can do to keep yourself calm is to practice mindful breathing, you can do this by first closing your eyes, then begin taking a deep breath, and followed by exhaling slowly. Do this for 10 counts. Once you noticed that you were able to slow down your heart rate, open your eyes and try your best to take on the situation with a fresh mindset. 

3. Look at it from another point of view

Maybe what happened is just a minor incident that’s not as bad as you initially thought? Maybe it’s something temporary that can be fixed in the long run? Getting fired from work could even turn out well, as you might even find a better and more satisfying job. Even if what happened is unequivocally a major disaster, like your house burning down, taking a pause will at least abate your temper or panic and help you calm down long enough to formulate a better response.

4. Don’t take it personally

When something happens, do not immediately label it as “good” or “bad”; it is your response to the situation that determines whether the event becomes positive or negative. For example, if your partner breaks up with you and you blame yourself, become despondent, or think that no one will ever love you anymore, then the break-up becomes something negative. But if you accept that it was not the right relationship for you, maintain a positive attitude, and believe that some good will come your way, then the break-up becomes a blessing in disguise. You never know what will come of a situation, so rather than assuming a situation is bad, which only generates a lot of unhelpful, negative emotions, make an effort to look ahead with optimism.

5. Focus on the solution, not on the problem

When you get hit with unexpected bad news, give yourself time to understand what you need to feel. Then pick yourself up and shift your attention to finding solutions. The moment you ask yourself what you can do to make something better, you have taken the first step in turning a bad event into a more positive outcome. You will also start to feel better because you have regained control over the events.

6.  Believe in yourself.

If you are in an unexpectedly difficult situation, think back to all the other times you encountered challenges and obstacles and ask yourself, “What did I do to get through those events?” If you lack self-confidence, ask someone who knows you well to give you a boost. When you know that you have what it takes to handle the problem, you will start to feel better. 

7. Train yourself to welcome the unexpected

Once in a while, take a different route when you go jogging. Order something else from your favorite restaurant. When deciding what to watch on Netflix, pick a genre that you have never tried before. Doing these small but trivial things will help you become more accepting of change and cope more easily with surprises and unexpected events.  

There is nothing wrong with getting flustered or upset when something unexpectedly bad happens to you. But you must find a way to rise above the stress and turmoil so that you can come up with solutions to the problem. By following the above-mentioned tips, you will feel less agitated, find composure, and be able to manage difficult situations better.

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Written by Jac of Mindnation

Categories
Featured Self Help

3 Ways You Can Be More Present in Your Everyday Life

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Do you spend most of days running around fulfilling one task or another?

Is your mind constantly buzzing with thoughts, plans, worries, predictions, stresses, or reactions?

Do you find yourself forgetting to eat, take a bath, drink water, or go to the bathroom?

If you answered yes to any or all of the above questions, it may be time for you to switch off your body and mind from autopilot mode and become more present and in the moment – better known as mindfulness. If you don’t, stress will overwhelm your body, leading to more physical and psychological problems in the long-run.

Here are some things you can try whenever you need to realign your focus:

1. Practice Mindful Breathing

We breathe every day, but controlled or mindful breathing is another habit we need to cultivate because studies have shown that this will help calm our minds and shift our attention towards the present moment. One of the things you can do is to practice meditative breathing in a quiet corner which will only take a few minutes of your time. Close your eyes and take slow inhales and exhales through your nose. Count your breaths and don’t fret if your mind starts to wander, that is normal; every time you catch your thoughts drifting, just redirect it back to your breath.

2. Set aside distractions

There is nothing wrong with multitasking as it allows you to accomplish more things in a given time. However, multitasking too much and too often can wreak havoc on your mental health, and this is where our smartphones and gadgets end up causing more harm than good. You may think that checking your notifications or scrolling through your newsfeeds while you are doing something else qualifies as multitasking, but in reality, you are just being distracted. If you want to complete a task faster and with more focus, cut down on the time you spend on your phone – put it in silent mode, someplace far away from you, or turn it off completely.

3. Write it down

Making a to-do list is one of the most effective steps you can take to make your day more organized and less hectic. If you want to plan for the long-term, journaling is another great way to organize your thoughts, plans, and dreams. Instead of going through the day or your life aimlessly, at least you now have targets to achieve. 

In today’s fast-paced world, we spend most of our time doing everything automatically and without putting our mind into it. It’s time to switch off this autopilot mode and start living in the moment. 

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Written by Jacq of Mindnation

Categories
Self Help

7 Ways To Get Out Of A Bad Mood

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

1. Take a nap

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

2. Be with nature

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

3. Have a good laugh

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

4. Take a social media break

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

5. Call a friend

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

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

6. Just press play!

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

7. Have a bite

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

Photo by Andrea Piacquadio on Pexels.com

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

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Written by Jac of MindNation