Tag: Mental Health

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Get Inspired Mental Health 101 Self Help

6 Habits That Build Mental Resilience

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

If you encounter a personal failure or setback, are you able to pick yourself up and adapt to the circumstances? Or do you find yourself completely overwhelmed and unable to deal with the challenge?

Your answer will reveal how much mental resilience you have — 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 Triviño, Chief Marketing Officer 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.”

Go back to the question in the first paragraph; if you answered in the latter category, don’t worry. There are strategies you can adopt so that you build better mental resilience and become better equipped to cope with stress and other challenges

  1. Take care of yourself. Self-care is an essential strategy for building resilience and helps to keep your mind and body healthy enough to deal with difficult situations as they arise. Taking care of yourself means paying attention to your own needs and feelings, and engaging in activities that bring you joy and relaxation. Examples include: 
  1. “Listen to what your body needs, whether that’s extra time to breathe or a little stretch in the morning,” advises Cat. 
  2. “Get some sun. Only if you can and only if it’s safe, open the window and bring in that vitamin D,” she adds.
  3. Meditate. “Don’t stress about how you’re not doing it right the first few times,” Cat assures. “The simple act of breathing, grounding, and of being aware of our surroundings can make us less anxious and bring us back to what we need to address.”

2. Control your exposure to anxiety-provoking situations. This includes limiting your news instake. “Personally, I only follow one Telegram group to get all my COVID related news; for others I only rely on trusted news sites but even so I limit that intake,” shares Car. “We don’t need that much all the information; all we need is to be informed well enough for our peace of mind, and then we cut off and go about our day.

3. Make connections. “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.”

4. 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 difficult. “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 your deliveries to be brought up to your unit, or requesting for a discount in the market. You may get rejected 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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Employee Wellness Get Inspired Mental Health 101 Self Help Work in the New Normal

Shake It Off: How To Properly Let Go At The End Of The Day

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One of the reasons people struggle to achieve work-life balance is because they find it difficult to disengage from their jobs at the end of the workday, such as eating dinner while sitting in front of the laptop or continuing to reply to emails or texts while having conversations with family members. And even if they don’t do physical work, they might end up spending the evening in bed thinking about all the work-related tasks they need to accomplish the next day. This can lead to what MindNation WellBeing Coach Nicole Fabian, RPm, calls “anticipatory stress” — or any stress that you experience concerning the future. All of these negatively impact one’s physical and mental well-being, as well as affect quality time with family members. “This is why it’s important to make a clean break from work at the end of the day; when you mentally unplug from work, you reduce stress and protect your mental health,” she advises. 

If you are one of those who find it difficult to take a break between your professional and personal times, below are some end-of-day routines that can help: 

Before leaving the office:

  • As much as possible, always end work at the same time. “Set an alarm if possible,” Nicole advises. “This sends a signal to your brain that work is over, and when you do it often enough, it will become a habit.” Don’t worry if it will look to others as if you can’t wait to go home; on the contrary, doing it this way will even make you a better employee. “You will actually become more productive and improve your time management skills because you know that you have to get all the important tasks done within your work time,” she assures.
  • Do one more small task. Whether it’s making a short phone call, signing a document, or responding to an email — these help end your work day on a positive note and leave you feeling pleased and gratified that you have one less thing to do the following day.
  • Make a to-do list. Write down all the tasks that you need to accomplish tomorrow, in order of importance. That way you can go to bed without worrying that you might forget to do something the next day. 
  • Straighten up your work area.  Clean out your email as well. Block off a few minutes to delete unnecessary CCs or spam invitations. Emails can stack up fast in the morning, so decluttering your inbox the night before makes sure you don’t miss out on the important ones the next day.
  • Have something to look forward to at the end of the work day. Whether it’s working out or catching up on your favorite tv show, have a relaxing activity that will keep your mind occupied. “Not only is it a form of self-care, it also ensures that your thoughts won’t be tempted to stray towards thoughts of work,” Nicole says. 

Outside of work: 

Turn off your email notifications or put work-related apps on mute. “If it’s really an emergency, your colleagues can call you,” Nicole points out. Remember that part of good mental health is establishing and communicating boundaries, so be sure to let colleagues know from the start that your time after work is your own. 

How you end your day has an effect on the level of stress and happiness that you carry home, which in turn can impact your health, relationships, and your overall level of happiness. Closing out your work day in an orderly and positive note makes a clean psychological transition into the personal side of life.  

–Written by Jaclyn Lutanco-Chua of MindNation

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Featured Get Inspired

Partnership Announcement: MindNation & Workbean

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

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


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


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

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

— Written by Jac of MindNation

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Featured

6 Ways To Build Better Boundaries

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

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

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

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

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

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

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

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

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

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Self Help

Hold your Ground: How to Stop Saying “Yes” When You Want to Say “No”

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Are you what others would call a “people pleaser?” Do you say “Yes” to every favor or request that is asked of you? Or do you spend a great deal of time doing things for other people, making all the plans, and always being there for them — all on top of (and at the expense of) your own needs and work? 

You may think that being always helpful and accommodating makes you a good person, but in reality it is an unhealthy pattern of behavior. Podcaster Danah Gutierrez of “R & R with Danah and Stacy” (@thedanahsoars) even describes the behavior as “dangerous.” “There are many negative effects from saying ‘yes’ all the time,” she says. “You will be more tired, stressed, and irritable, and increase your risk of getting burned out. But more importantly, you will resent the person asking you for the favor, which will damage your relationship in the long run.”

But many of us fear saying “No” because we worry that the other person will be disappointed or angry with us, or think we are rude or unkind. In such cases, Danah reminds us that while there is nothing wrong with wanting to maintain amicable relationships, we should not do so at the expense of our own mental health. “Saying ‘no’ also means saying ‘yes’ to yourself,” she points out. When done right, “No” can help you build better relationships and free you up to do the things that matter to you, like spending more time with your family or focusing on self-care. 

If saying “No” is a struggle, Danah recommends some ways you can start trying: 

  1. Accept that you cannot do everything. Even Superman cannot be in two places at once. If you take on multiple tasks, especially at the request of other people, you will only end up stretching yourself too thin and unable to give your best to any of your commitments. 

Also, If you find yourself saying “yes” all the time, especially when it comes to work, Danah says it could be a sign that you do not trust other people, which is also not a good trait to have. 

  1. Enforce your boundaries. Boundaries are defined as the emotional and mental space between you and another person. In order to establish boundaries in a relationship, you need to be clear with the other person about who you are, what you want, your beliefs and values, and especially your limits. “It’s your responsibility to communicate these limits to others because people are not mind readers,” Danah points out. “So if someone asks something of you but your plate is full at the moment, then say so; and if you really value the relationship, say what you can do for them the next time you are more available.” 

Danah also recounts an experience involving a friend whose boss wanted to pile more work on her; what the friend did was present an Excel chart to the boss detailing the amount of work that she was already doing. “When the boss was faced with such measurable facts, he backed off and asked someone else to do it,” she says. 

3. Be polite but direct. Say “No” in a friendly and respectful way. Do you want to decline an invitation to a party? Just reply with a simple “Thank you for the invitation but I’m afraid I already have plans.” Is a co-worker expecting you to take on extra work? You can say “Thank you for the opportunity but I don’t think it’s something I can take on right now.” “There’s no need to make the conversation dramatic, just get straight to the point,” Danah advises.  

4. Don’t make excuses or apologize. Don’t say “I’ll think about it” if you don’t really want to do it. This will just prolong the situation and make you feel even more stressed. Neither should you say sorry because all the more it will reinforce the feeling that you did something wrong by saying “No.”

5. Know that you can’t please everyone. Trying to make everyone happy is literally impossible and only guarantees that you will experience stress, frustration, and guilt. You may worry that people will be angry or disappointed in you, but odds are the majority will be fine with your decision. 

And if the other person DOES get mad at you for saying “no,” Danah suggests you respond by gently saying “I trust/love you enough to express my boundaries and I was hoping you would respect them. When you react this way, it lessens my trust in you.” “If the other person reacts badly, it’s time to assess the relationship,” Danah says. “Is it even healthy for you to continue to be in a relationship with a person who keeps pushing your boundaries even if you are communicating it nicely?” 

Like all other skills, knowing when to say “No” and having the courage to say it will take time to learn. Keep practicing it, starting with people whom you know to be understanding and trustworthy, so that you are able to say it more comfortably in other situations. Remember that once you stop saying “Yes” to every little request made of you, you prioritize more effectively, become more efficient, save time, and decrease stress. In saying “No,” you are modelling good self-care to those around you.

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Written by Jac of MindNation

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Featured

Finding Ikigai

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

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

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

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

  1. What do I love?

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

  1. What am I good at?

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

  1. What does the world need from me?

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

  1. What can I get paid for?

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

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

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Written by Jac of MindNation

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Get Inspired Self Help

8 Tips To Help You Stick To An Exercise Routine

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Sticking to a workout routine is tough especially now that we are in the midst of a pandemic. With gyms and fitness studios closed and most of us isolating at home, it’s harder to find the time and motivation to break a sweat in the middle of working from home, taking care of the kids, or bingeing on Netflix. 

But according to strength and conditioning trainer/personal coach Ergel Villarta Arcinas (@evatrainingsystems), staying at home should not be an excuse to be sedentary; rather, it’s all the more reason why we need to push ourselves to exercise. “Regular exercise not only has physical benefits, it will also help reduce the stress, anxiety, and depression that many of us will be feeling from being isolated at home and having our routines disrupted,” he explains. “The endorphins that our body releases afterwards will also leave our bodies and minds feeling refreshed instead of ‘stuck’.” 

To overcome any mental barriers and make exercising a habit, you will need the right mindset and a smart approach. Below are some tips for making the most out of your workout-from-home routine: 

  1. Make exercising the same as eating or sleeping. One often-mentioned tip for coping with home isolation is to maintain a routine — i.e. follow a regular eat, sleep, and work schedule — so include exercise in your daily to-do as well. It doesn’t matter what time of the day you do it, as long as you allot the time, although Coach Arcinas cautions against working out too close to bedtime. “This is because the resulting post-exercise energy boost can make it hard for you to fall asleep, and lack of sleep is never healthy,” he points out. “Exercising during the day will be better so that you have the rest of the day to let your body relax.” That said, if evenings are really your own free time, he suggests that you opt for low intensity movements so that you recover faster. 
  1. Invest in a personal trainer. It may seem like added expense, but coaches ensure that you spend your exercise time mindfully and safely. “We develop  workout programs that take into account your capacity, goals, and skill level,” Coach Arcinas says. “This way, you see better results sooner and reduce injuries.” Sessions can be conducted through videochat applications like Google Meet or Zoom.

If you really prefer to workout on your own by following videos online, Coach Arcinas suggests that you research the background of the instructor first to make sure that he or she is really certified to teach classes so that you do not get injured. 

  1. Set realistic fitness goals. Don’t just aim to “be stronger;” instead, say you want to be able to do 20 full body push-ups in one minute by the end of the fourth month. When goals are measurable, specific, and time-bound, it’s easier to track your progress. Doing it this way and with the help of a personal trainer helps you focus your efforts, develop a more structured plan for actually achieving the goal, and creates a sense of urgency that can be motivating. 
  1. Embrace the small wins. Maybe your goal is to hold a plank for two minutes, and two weeks into your new workout routine, you’ve improved your ability from 20 seconds to 30 seconds. Even though your ultimate goal is a long way off, take pride in reaching this mini milestone along the way. It can provide the important confidence boost you need to keep pushing toward the bigger goal. 
  1. Think long-term. You didn’t get out of shape overnight, so you’re not going to instantly transform your body either. Expecting too much, too soon will only lead to frustration. Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. And while the physical payoff might take longer, appreciate the instant improvements in your mood and energy levels.
  1. It’s totally normal to not always want to workout. It’s okay to have off days, and understanding that can help you embrace these difficult feelings and move past them, rather than viewing them as signs of weakness and giving up altogether. “If you are experiencing low energy levels because of bed weather, for example, ease into the workout by warming-up longer,” Coach Arcinas suggests. “Once your muscles are properly stimulated, you’ll be energized to proceed to the main set.” But if you really still feel sluggish after warming up and cannot proceed anymore, then that’s okay too, he assures; ten minutes of warming-up is better than five, and even just five minutes of movement is better than zero.

“However, if you are tired because you lack sleep, don’t force yourself to exercise because the risk of getting injured is higher,” Coach Arcinas says. 

  1. Change your vocabulary. Use words with positive versus negative associations to describe how you might feel or are feeling. For example, instead of considering the difficult moments of an exercise as being “uncomfortable,” think of them as being “intense.” You are not “dying,” you are being “challenged.” Shifting your vocabulary carries a more empowering mindset and will help you adopt a more positive attitude. 
  1. Don’t compare yourself to others. As you scroll through social media, it’s easy to feel resentful, intimidated, or even discouraged when you see someone effortlessly execute a yoga pose or consecutive burpees while you have yet to be as accomplished. But you’re likely not considering the fact that these other people were also new to yoga and burpees at one point, and probably put in a lot of hard work to get to their current fitness level. 

Exercise is important to our physical and mental health, but it’s really tough to build the habit. “The key is to build the routine first before advancing to goal-setting,” says Coach Arcinas. “Once you have developed the discipline, that’s when you work with a trainer to set time-based objectives such as ‘In four to six months, I want to be able to do this skill or lose this much body fat.’” 

Lastly, remember that exercising (whether at home outside of it) will always be one of the best investments you can make for your body and mind. “When you are physically and mentally well, you can do the things you enjoy more often and for far longer, like spending more time with your kids or even grandkids,” Coach Arcinas says. “For me, that benefit is even more important than having six-pack abs or being able to do 100 push-ups.”

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Written by Jac of MindNation

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Get Inspired Mental Health 101 Self Help

A Holistic Approach To Mental Health And Wellness

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There are many factors that can affect a person’s mental wellbeing. These include their physical health, personal relationships, work life, lifestyle habits, and even whether or not they feel aligned with their perceived purpose in life. This week, we will show tips on how you can acquire positive mental health by also aiming for physical, emotional, behavioral, intellectual, social, and spiritual wellness. 

Follow this blog and our social media accounts for tips on how to sleep better, maintain an exercise routine, stimulate your brain, and find meaning in your work and personal lives. And as always, if you are feeling lost, isolated, or overwhelmed, our psychologists are available for teletherapy sessions 24/7 thru bit.ly/mn-chat. 

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Employee Wellness Get Inspired

Be your own boss: 8 ways to increase your self-confidence at work

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Self-confidence is more than just believing that you can do things; it also means that you are aware of your weaknesses and limitations, but accept them so that you still have a positive view about yourself.    

Having self-confidence in the workplace can be crucial to your success. It can make you more motivated, ambitious, and also help you overcome fear and anxiety so you can be more productive. Most importantly, self-confidence can help improve your performance and develop your skills.

If you find yourself feeling unsure about your capabilities, here are some strategies that you can apply to help increase your trust in yourself: 

  1. Attend professional development training or skills training 

When you increase your skills level or develop a specific skill further (i.e. learning a new coding language if you work in IT, attending a training seminar to learn new project management skills) you improve the way you perform in your role, which can then have a positive influence on increasing your confidence. On your own, you can also read books or watch online resources (I.e. TED Talks, free online courses offered by various universities) that can offer the information you need to add to your qualifications.

  1.  Learn entirely new skills

When you learn something new and you apply it to your job, you increase your productivity and are able to take on new tasks more confidently. 

  1. Dress for success.

Research has shown that the clothes you wear can affect your mental and physical performance. Dressing to appear more professional may help influence the confidence you feel when performing your job and interacting with your peers and superiors. 

This holds true even when you are working from home. Slipping into structured but comfortable pieces instead of fuzzy loungewear will not only give you a confidence boost, it will tell your brain to make the distinction between work and home life. 

  1. Leave your comfort zone 

It can be harder (not to mention riskier) to apply this at work, but leaving your comfort zone is one of the most effective ways to gain more confidence in your career. For example, if you have always dreaded giving presentations in front of your colleagues, you can step outside of your comfort zone by volunteering to give the next presentation or co-hosting with a teammate. 

  1. Emulate confident peers

Look for co-workers who appear confident and self-assured in their job and observe their mannerisms and how they interact with other people. How do they sit, stand, or talk? How do they command attention during videochat meetings?  Incorporate these into your own actions to help you develop your own confidence.

  1. Set goals for yourself.

Setting short-term and long-term career goals can impact the way you perceive your strengths and success. Consider setting a goal for yourself to develop an overall capability or new skill, then measure your success by targeting small objectives to help you reach your result. Doing it this way can help boost your confidence because you can see where you are applying effective strategies to further your development.

For example, if your overall goal is to increase your work productivity,  you can set smaller target objectives to help you reach that goal such as improving your time management skills or focusing on single tasks rather than multitasking. 

  1. Focus on your strengths

Make a list of your strengths and abilities and a second list of your achievements. Make it a habit to read through the lists everyday, or anytime you need a confidence boost.

  1. Ask questions

Make it  a habit to ask at least one question during team meetings, project planning sessions, or conferences to help clarify any information that you might not have understood. This can show your team members and supervisors that you will take initiative when you feel you might need more direction, and when you do this as part of your work routine, you can increase your feelings of confidence and self-worth through contribution. 

As you work toward developing confidence at work, remember to take your time and be patient with your progress and professional development plans. Changes can take time to make and you might need to adjust your goals to reflect any changes in circumstances. But if you remain consistent in your actions and improvement plans, you will keep progressing toward becoming braver and more self-assured. For anything else, MindNation is on Facebook Messenger if you need someone to talk to. We are available 24/7; it’s completely FREE and absolutely confidential. 

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Written by Jac of MindNation

Categories
Mental Health 101

Mental Health For Beginners: 10 Answers To The Most Common Mental Health Questions

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While understanding and awareness about mental health and its issues has increased in the recent years, we are sure there are still some topics that need clarification. As part of our celebration of World Mental Health Month this October, we asked MindNation’s go-to psychologist Riyan Portuguez RPsy RPm (also known as Your Millennial Psychologist) to answer the 10 most common questions about mental health and wellness:

  1. What is mental health?

Riyan: Mental health is the science of self-love. It’s about honoring your emotions and boundaries, and allowing yourself to receive proper and evidence-based care so that you attain personal growth, maximize productivity, and make significant contributions to your community.

  1. What causes mental health problems?

Riyan: Mental health is a complicated matter, varies from person to person, and occurs from the interaction of the following factors:

  1. Neuro-biological (i.e.chemical imbalances in the brain, genetic predispositions to certain disorders that may be triggered by stress or trauma)
  1. Socio-cultural (i.e. a dysfunctional family life, substance abuse)
  1. Psychological (i.e. severe psychological trauma, neglect)
  1. How can I tell if someone I love has a mental health concern?

Riyan: If your loved one exhibits the following warning signs for two weeks or more, you are right to be concerned:

  1. Significant changes in their behavior, such as extreme angry outbursts or bouts of sadness
  2. Withdrawal from friends and other normal activities
  3. No longer pays attention to grooming and/or personal hygiene
  4. Confused thinking, inability to concentrate, lapses at work
  5. Significant weight gain or loss, loss of appetite or overeating
  6. Talks about doing harm to themselves or to others. Suicidal thinking may be active (i.e. “I want to end my life”) or passive (“I don’t want to wake up tomorrow.”)

When you are in doubt about your friend’s condition, always seek the assistance of a mental health professional. 

  1. How can I tell if I have a mental health problem?

Riyan: The answer is the same as the above, although it can be harder to recognize the warning signs if you are talking about yourself. This is especially true if you are the type of person who is frequently perceived by others as “strong,” or if you are the one always providing help to others. Listen to friends and family and keep an open mind if they express concern about the state of your mental health. 

  1. I feel strong, negative emotions like anger and fear sometimes; does this mean I need to see a therapist as soon as possible?

Riyan: Not right away. Emotions, even the negative ones, are a normal part of life, so go ahead and allow yourself to feel them and to lose yourself in them. Suppressing or dismissing these emotions because they are “bad” will only lead to emotional or psychological disorders. But if you experience negative emotions recurring too often or last more than two weeks, or you feel they are getting stronger or more out of control, then seek help. 

  1. What is the difference between sadness and depression?

Riyan: Sadness is an emotion. It is a response to a specific situation — something happened that made you sad. But you are still able to function (i.e. work, do homework) and experience other emotions (i.e. you feel happy when friends comfort you). It usually goes away after a few days.

On the other hand, depression is a mental illness. It is pervasive sadness — it affects all other areas of your life, like your work and relationships with others. There is also no known or specific trigger — you don’t even know why you feel sad anymore — and it is usually accompanied by feelings of apathy and numbness. 

  1. What is the difference between fear and anxiety?

Riyan: Similar to sadness, fear is an emotion caused by something that is in the present and it is specific — there is an imminent situation that causes you to feel afraid, but you are still able to do normal things like eat, sleep, or work. Once the source of fear passes, you don’t think about it anymore. 

Anxiety is a mental disorder — it is an intense level of fear or worry about something that will occur in the future. You anticipate that something terrible will happen. People with anxiety tend to exhibit the following behaviors:

  1. Unhelpful thinking patterns — i.e. “What if–?” scenarios, “Should” and “Must” statements
  2. Magnification — the source of fear is insignificant but in the person’s mind, it is catastrophic
  3. Overgeneralization — the problem attaches itself to all other parts of their lives (i.e. “I did poorly at work” becomes “I am such a loser”)
  4. Physical symptoms such as hyperventilating and heart palpitations

People experiencing normal fear will also have negative thoughts, but after awhile they will follow these up with questions or narratives that will challenge those negative beliefs and cultivate optimism. For example, someone whose boss gives them a difficult task will worry about doing well, but after some time will figure out strategies to cope. And once the difficult task has been completed, they move on to the next assignment. 

  1. What is the difference between a psychologist, psychiatrist, and therapist? How do I know which is the right one for me?

Riyan: A psychiatrist is permitted to prescribe medicine, so their focus is on treating the neurobiological aspect of mental disorders. Psychologists cannot prescribe medication, and will focus on the patient’s sociocultural factors before diagnosing the illness. They are also therapists because they are the ones who create the interventions or treatment plans for patients. 

Psychologists and psychiatrists work together. If psychologists feel that the physical symptoms of a patient are strong, they may refer the person to a psychiatrist first to lessen the symptoms, then ask him or her to come back to continue with other forms of therapy.  

  1. Is there a way I can prevent mental health problems?

Riyan: Practice healthy lifestyle and self-care habits like eating the proper diet, frequently exercising, and getting enough sleep. Get help whenever you feel overwhelmed by your problems, beginning with talking to friends and family. Don’t be afraid to consult a mental health professional if the need calls for it. 

  1. Is there a cure for mental health problems?

Riyan: If by “cure” you mean it will disappear forever, then the answer is “no.” However, mental health problems are treatable. There are many people who recover, but they need to continuously work with psychologists or monitor their lifestyle to reduce incidences of relapse. 

And always remember that having a mental illness is nothing to be ashamed of. It is similar to having eyesight problems — there is no cure for nearsightedness, but you can wear corrective lenses and carry on normally for the rest of your life. 

Do you have other questions or concerns about mental health? Type them in the comments below and we’ll try to address it in future articles.