Tag: Stress

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Employee Wellness How To Mental Health 101 Self Help

The Weight of Waiting:  Anticipatory Stress And 5 Effective Ways To Overcome It

Are you consumed by heightened anxiety while waiting for a future event such as a work presentation, an exam, or a first-time plane ride? You might be experiencing anticipatory stress or “pre-event” stress. This happens when dread builds up and you stress out ahead of time, leading you to experience extra stress. This unhealthy amount of worrying can leave you restless, trapped, and mentally depleted.

How Is Anticipatory Stress Different From Other Forms Of Stress?

Stress, anxiety, and anticipatory stress are related but distinct experiences. Stress is the body’s physical response to current external pressures or demands, such as managing a heavy workload or dealing with a difficult colleague. Anxiety, on the other hand, refers to the general state of unease and intense worrying about things that may be absent and without clear triggers. Anticipatory stress is related to anxiety, but what sets it apart is a specific trigger: an uncertain future outcome.

In contrast with other forms of stress, anticipatory stress, on the other hand, is based on perceptions and expectations rather than the actual situation itself. It often stems from uncertainty, lack of confidence and control, and fear of the unknown. Moreover, this form of stress can  be prolonged if the waiting period takes longer.

In contrast with other forms of stress, anticipatory stress, on the other hand, is based on perceptions and expectations rather than the actual situation itself.

What Are The Signs And Symptoms Of Anticipatory Stress?

  • Feeling tense and on edge
  • Racing thoughts
  • Increased heart rate and breathing difficulties
  • Sleep problems
  • Upset stomach, diarrhea, and frequent urination
  • Irritability
  • Difficulty in concentration
  • Anticipating the worst
  • Unhealthy behaviors such as stress eating, drinking, avoidance, and procrastination
  • Low levels of self-esteem and confidence

How Can You Cope With Anticipatory Stress?

While worrying is normal, people with greater tendency to be a worrier or to overthink things may be more prone to anticipatory stress. Fortunately, there are many strategies that can help you cope with anticipatory stress and prevent it from taking over your life.

  1. Challenge and reframe your thoughts. Anticipatory stress is often based on negative or irrational thoughts, such as “I’m going to fail” or “Everyone will judge me.” Challenge these thoughts by acknowledging that the event you dread may not play out as negatively as you imagine. You may try to create facts or action steps to counter the negative thoughts. Remember the ratio 1:5. Pair 1 negative thought with 5 healthy or positive thoughts and facts about the situation.
  2. Preparing and planning ahead as much as possible may reduce anticipatory stress. You can do this by rehearsing the situation, visualizing positive outcomes, or making a checklist to help you feel more in control.
  3. Ground yourself by focusing your attention on what you can control in your day-to-day activities. You can also do this by reflecting on your routine prior to the event that causes anticipatory stress
  4. Be compassionate to yourself. Positive affirmations can help to establish strength of character. Recognize the things that you have successfully completed despite facing anticipatory stress. Remind yourself that you can take one step at a time.
  5. Seek help from a trusted friend or family member to manage and release anticipatory stress and develop effective coping strategies.

If talking to a friend doesn’t work, help can also come from a MindNation WellBeing Coach or Psychologist. They can help you manage your stress, anxiety so that you can live your best life today without constantly worrying about tomorrow. Book a session now by downloading the MindNation app at mindnation.com/app.

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Work in the New Normal

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

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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. 

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Employee Wellness

Eric Santillan: 7 Simple Ways Managers Can Reduce Workplace Stress

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Eric Santillan’s road to psychology, counseling, and organizational development started — of all places — when he was studying to be a Jesuit priest in the early 2000s. “Jesuit formation is very psycho-spiritual,” he explains. So apart from studying theology, he also trained as a career and marriage counselor, moderated student organizations in the university, and even designed curriculums for schools. In 2006, he left theology school to become a full-time psychologist and counselor.

Today, Eric is a member of the MindNation Scientific Board, a relationship counselor, and a productivity and Organizational Development consultant. “As an OD consultant, organizations come to me when they have issues and problems and need clarity,” he explains. “And then I use organizational and management tools to help their people thrive and reach their full potential.”

Stress during the COVID-19 pandemic
One of things Eric realized in his 22-year career as an OD consultant was that big problems stem from minor irritations. “Little stresses build up over time and if they are not addressed, they blow up,” he shares.

An example would be the issue of workplace stress. A MindNation Pulse Survey of more than 6,000 full-time employees in the Philippines taken from September 2020 to April 2021 revealed that 61% of respondents are feeling stressed during the COVID-19 pandemic. Eric clarifies, however, that the pandemic did not cause this spike in stress; rather, it simply magnified stressful situations that would — pre-pandemic — have otherwise been just considered to be inconveniences. “People already had mental health challenges before the pandemic; the pandemic just highlighted them and made them very real,” he explains. Some examples of these stressful situations:

  1. Bad management practices. Employees were already dealing with long working hours, heavy workload, job insecurity, and conflicts with co-workers or bosses long before the pandemic, but they have become more overwhelming now due to pandemic-related stressors like work-life imbalance, isolation, managing fears about the COVID-19 virus, and financial insecurity.
  2. Limited physical and psychological space. Prior to the pandemic, parents could take a breather from child-care duties and other household responsibilities by sending their kids to school or just leaving the house for some “me-time” at a nearby coffee shop. But school closures and social distancing policies now meant that people are stuck at home 24/7 with little to no reprieve.
  3. Missing support systems. “Deaths in the family and becoming a new parent are stressful transitions, and the pandemic has erased whatever support we would normally get during these major life changes,” Eric points out. Mourning rituals have been shortened, grandparents can no longer visit to help babysit — the people most affected by these transitions have no choice but to struggle on their own. 


How stress affects work
If left unaddressed, stress can contribute to decreased organizational performance, decreased employee overall performance, high error rate and poor quality of work, high staff turnover, and absenteeism due to physical and mental health problems.

As a manager, it is therefore important to take steps to ensure that employees are not subjected to unnecessary stress. “For a business to thrive, all elements have to be operating at their peak. So in the same way that you conduct preventive maintenance on your machines to make sure they are always running 100%, so should you have a program in place that makes sure your people are always at their best,” Eric says.

How to reduce workplace stress
While managers and leaders cannot address all the stresses that a team member is struggling with in their personal lives, there some things that they can do to make the workplace less stressful:

  1. Ask yourself: ‘Am I the source of stress?’ It’s possible you are inadvertently causing your employees stress, so be open to feedback about your leadership style. Another way to find out is to check the turnover rate in your department. “In teaching, there is a concept called ‘student factor’ or ‘teacher factor,’” Eric relates. “When one or two students fail in a class,that’s probably a student factor; but if 10 or 15 people flunk, then that’s a red flag, it’s a sign that there is probably an issue with the teacher. So it’s the same with workplace turnover– is it an employee factor or a manager factor? In some companies I have worked with, managers get sent for retraining if a certain number of people resign over a certain amount of time.”
  2. Get to know your team. Take into account the personal lives of employees and recognise that the demands of home will sometimes clash with the demands of work. “Letting your team know that they are not just workers, but that they’re recognized as individuals, goes a long way,” Eric says.
  3. Praise in public, correct in private. This simply means that when you have something positive to say about a team member, make sure others are aware of the praise; but if you are issuing a correction or reprimand, handle it one-on-one. Praising in public pumps up the self-esteem of the team member, while handing out negative feedback privately ensures that the employee is not publicly shamed in front of his or her peers. The latter creates stress and resentment, and damages morale.
  1. Mess creates stress. Disorganization contributes to stress, so always be clear when relaying instructions, Make sure that everyone is properly trained for their job, and encourage an environment where employees can openly raise concerns about their duties and workload.
  2. Try to celebrate small wins. Don’t wait for a project to end so you can celebrate; instead, break up the projects into milestones, and give positive feedback when people do a good job. “A company I know gives a small fund to each department, so that team members can treat themselves whenever they feel there is a cause for celebration,” Eric shares.
  3. Practice what you preach. “Don’t say anything that you will not do yourself,” Eric cautions. So model work-life balance and stress management techniques so that employees down the line will follow suit.
  1. Partner with a mental health and well-being company that addresses mental health challenges holistically. This means working with an Employee Assistance Program provider that addresses all dimensions of an employee’s well-being — physical, mental, emotional, spiritual, and cultural — because you cannot have one without the other. 

And if you do already have an Employee Assistance Program in place, don’t rely on it to be the cure-all for all your team’s well-being concerns. “Addressing workplace stress is not just the work of the EAP partner,” Eric shares. “It should be part of the organization’s culture.” This means normalizing the conversation about mental health in everyday interactions, granting paid mental health leaves, or even giving special mental health assistance to employees being groomed for leadership roles so they do not feel overwhelmed or stressed. “This way, the mental health program becomes holistic and robust, not just something offered on the side,” he adds.

“Workplace stress is a management issue,”

Eric Santillan

“Workplace stress is a management issue,” Eric concludes. A great manager is aware of their team member’s stress levels and takes proactive steps to reduce stress in the workplace. By reducing workplace stress, you not only improve the lives of your team members, you create an environment where they enjoy coming to work each day and become more productive. 


MindNation is a mental health and well-being company that uses a data-based approach to create proactive, customized, holistic health programs for your employees. Partner with us to build happier, healthier, and more productive teams. Visit www.mindnation.com now!

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Relationships

Got Stressful Parents? 4 Ways To Improve Your Relationship With Them

The parent-child relationship can be regarded as the most important relationship an individual can experience. Those who grow up with a secure and healthy attachment to their parents stand a better chance of developing happy and content relationships with others in their life. On the other hand, adult children who are constantly stressed by their parents can experience poor mental and physical health, including fatigue, decreased motivation, depression, irritability, as well as the inability to sustain healthy routines, choices, and relationships. 

There are many reasons why adult children find their parents stressful. It could be emotional baggage carried over from childhood, a mental/generation gap in terms of thinking pattern and current trends, or because parents overstep boundaries and continue to treat their adult offspring as children by interfering with their decisions and life choices. And while it’s easy to put physical and emotional distance between ourselves and a peer that we find stressful, it’s harder for those raised in an Asian culture to have frank and difficult conversations with parents. “Our culture places importance on honoring parents, so telling them they are stressful is  tantamount to being impolite, disrespectful, or ungrateful,” explains Rac General, a psychologist for MindNation and mother of two grown children. 

“When you know your parents’ triggers, you can be more mindful of your words and actions that will potentially cause them stress”

Rac General, MindNation psychologist

Fortunately, there are steps we can take to improve our relationship with our parents and minimize the stress. Here are some of them:

  1. Find out why your parents are the way they are.

Do some research into your extended family and what your parents were like in school — these helped shape them into who they are today and can help you understand why they think and act in certain ways. “Also involve yourself in your parents’ day to day activities, including their work or workplace, and even get to know their friends and team members. These will give you a better understanding of their context and mood,” Rac says.  

  1. Understand the state of their physical and mental health. 

Both affect emotions, behavior, and mood.  “Also, when you know your parents’ triggers, you can be more mindful of your words and actions that will potentially cause them stress” advises Rac.

Finally, find out what their self-care routine or relaxation outlets are and join them so that you can bond.

  1. When talking to them, do it politely.

Conflicts often start and are fueled by our choice of words. When we’re angry with someone, we’re likely to tell them exactly what they’ve done to upset us and start arguments with “you” — “You did this!” or “You always/never ___!” More often than not, this leads to a defensive response, and once someone becomes defensive, they lose the ability to listen and understand other perspectives. Instead, try to frame the conversation in terms of how the issue impacts you by using “I” statements such as 

  • “I feel ___ when ____.”
  • “I’m upset/hurt/nervous that ___.”
  • “I don’t understand….”
  1. Ask for help from third parties.

If you really feel that you can no longer manage your relationship with your parents on your own, politely ask grandparents, trusted members of the extended family, or even your parents’ friends for advice or help. They will either offer you a new perspective that you can consider, or mediate on your behalf. However, never, ever suggest to a parent that they should seek the help of a mental health professional, even if you are certain that their stressful behavior is the result of a mental health concern. “It will be taken as an insult and they will get even more angry with you,” Rac points out. “Instead, politely ask a trusted relative or friend to be the one to relay your concerns.”

5. Seek professional help. 

If your situation is worsening, and you are having trouble dealing with stressful relationships, it is advisable to seek help from professionals. Mental health professionals can help if you are struggling with anxiety and mental distress.

MindNation psychologists are available 24/7 for family therapy sessions or if you are struggling with anxiety and stressful relationships. They can help you get to the root of the relationship problem, improve your communication, assist you with setting/ enforcing boundaries, and help you find a solution that is beneficial for you. Book a session now at https://bit.ly/mn-chat

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Food and Nutrition

7 Strategies To Manage Stress Eating

Do you find yourself turning to food for comfort — whether consciously or unconsciously — when you are facing a difficult problem, feeling stressed, or even feeling bored? If yes, then welcome to the world of stress eating.

  “The purpose of eating is to have energy,” says nutritionist-coach Timothy Jeffe Ting, RND (www.timnutrition.com). “Stress eating occurs when you consume food for another purpose, which is to regulate your emotional state.”

 Occasionally using food as a pick-me-up, a reward, or to celebrate isn’t a bad thing. But when eating becomes your primary emotional coping mechanism, it can impact your health in many ways. Obviously, physical health would be the first one affected. “You stress eat because you have problems — would you really want to add becoming overweight and increasing your risk of cardiovascular disease to those problems?” asks Timothy. “Then there is also your mental health. When you reach for food as a reaction to stressful stimuli, you are exhibiting impulsiveness; you use food to fill your emotional needs instead of finding healthier outlets.” In addition, while eating may feel good in the moment, the feelings that triggered the eating are still there. And you often feel worse than you did before — even ashamed and guilty — because of the unnecessary calories you’ve just consumed. 

While it is possible to stop stress eating, Timothy suggests that a better alternative would be to curb it. Here are some strategies.

  1. Don’t label food as “good” or “bad.” “Food is food,” he points out. “When we start to label a particular food, we shift focus from overall healthy eating patterns, which is what really defines a person’s well-being.” 

After all, while vegetables do have a better nutritional profile, eating them all day, every day will not be good for you. On the other hand, depriving yourself of ‘bad’ or ‘forbidden’ food like ice cream or pizza will only make you crave them more intensely.

  1. Tame your stress. While Timothy is not a mental health expert, he shares the following stress management tips:
    • Practice time management. “Most of the time, we feel stressed because we are not available to fulfill our tasks at work or in school efficiently,” he says. “So find ways to plan and control how much time you spend on specific activities.” Some ways you can that include:
      • Not spreading yourself too thin. When someone tries to draft you in to take on an additional task, say “no” more often than you say “yes.”
      • Prioritizing your “Most Valuable Activities” (the tasks you excel at) over “Less Valuable Activities” (other responsibilities that can be delegated to others).
      • Avoiding back-to-back appointments so that you have time to relax and breathe. 
    • Do cognitive reappraisal. “If you were told that you were not accepted for the job that you applied for, would eating an entire pizza help you get another job?” Timothy asks. “No, right? So instead of feeling like a failure and reaching for food for comfort, treat the rejection as a learning opportunity or as redirection.” When you reframe your mindset this way, you will no longer be triggered by the stress.
  1. Take away temptation. Don’t keep hard-to-resist and unhealthy comfort foods within easy reach. “We are all designed to be lazy,” Timothy points out. “If you surround yourself with cakes, cookies, and ice cream, then you will definitely eat them often. And don’t just think about yourself — even if YOU are able to exercise willpower and avoid eating them, what about the rest of your family members?”
  2. Make healthier food alternatives more convenient. We all have fruits and vegetables at home, but no one eats them because they still  have to be washed, peeled, chopped, and, sometimes, cooked before we can eat them. “Compare them to a bag of chips that you can just rip open in one second — of course you will eat the chips,” says Timothy. 

So rearrange the items in your pantry or refrigerator. Place the junk foods on the highest shelf of the cabinet and the ice cream at the very back of the freezer; then put the fruits and vegetables within line of sight and easier reach.

  1. Add, don’t subtract. Don’t deprive yourself of treats. “If you want to eat a chocolate bar, go ahead, but eat a piece of fruit afterwards,” advises Timothy. “Then next time, try eating the fruit FIRST before the chocolate.”
  1. Eat in moderation. How to define what is moderate? Timothy suggests the 70-30 rule. “If you eat four meals a day, make the three meals healthy, filled with veggies, fruits, and lean proteins,” he shares.
  1. Snack healthy. If you must eat for comfort, choose wisely. Timothy shares his list:

Best foods to eat when stressed:

  1. Anything that’s warm, like hot teas. “Green and black teas contain L-theanine, which has been proven to improve mental focus and increase relaxation,” he says. “Hot drinks also force you to slow down and take deep breaths before drinking them, which can lower your stress.”
  2. Dark chocolates. Not only are they a lower-calorie alternative, they also contain theobromine (which combats the oxidation in the body caused by stress) and magnesium (which helps people to  relax and fall asleep).
     
  3. Quality carbohydrates like root crops, potatoes, or corn. “Air-popped popcorn — the ones you cook on the stovetop, not the buttered ones they sell in cinemas — is extremely low in calories and high in fiber. Eat it plain or put in some salt and herbs for flavor,” shares Timothy.
  4. Bananas, because it also contains magnesium.
  5. Other fruits. “Anything high in Vitamin C will be helpful in reducing stress levels, because the stress hormone cortisol is mitigated by Vitamin C,” says Timothy.
  6. Whole nuts like pistachios and almonds. According to Timothy, these contain B-vitamins that help unlock energy, since tiredness may also cause stress. 
Photo by Karolina Grabowska on Pexels.com

On the other hand, think twice before reaching for these foods for comfort:

  1. Anything caffeinated. “Caffeine is a double-edged sword,” points out Timothy. “It gives you an energy boost when you want to get out of a tight spot, but the problem is you will develop a tolerance for it; eventually, you will need increasing amounts of caffeine to give you energy, and when you don’t get you fill, you might experience an energy crash.”

The solution: drink in moderation. “If you drink one cup of coffee a day in a week, try not to drink on Sundays. If you are on vacation and not feeling stressed, don’t drink at all. Also, try to get your energy from whole foods and good sleep,” Timothy advises. 

  1.  Alcohol. “Alcohol gives you a buzz so you don’t think about your problems, but the problems are still there,” says Timothy. It also lowers your inhibitions, so you end up eating mindlessly, which leads to a lot of health problems in the long run.”
  1. Anything with a huge amount of carbohydrates and fats together, without protein, such as pastries, refined goods, cookies, cakes, pastries, pizza, etc. “These are very high in calories, very easy to overeat, and will lead to a lot of problems down the line if you are overweight,” Timothy cautions.

Emotional eating tends to be automatic and virtually mindless. Before you even realize what you’re doing, you’ve reached for a tub of ice cream and polished off half of it. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision.

If you need help building better eating habits, schedule a consultation with our WellBeing Coaches now. They are available 24/7 and rest assured that all conversations are secure and confidential. Book now through FB Messenger bit.ly/mn-chat or email [email protected].

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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.

–

Written by Jac of Mindnation

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Featured Self Help

6 Ways To Cope With Politically-Induced Stress

How do you keep cool when your beliefs, ideologies, and convictions are put to the test?

Politics will always be a polarizing topic, hence the constant reminder by etiquette experts to “never discuss politics or religion in social gatherings.” But because of social media and the 24-hour news cycle, many of us find ourselves unwittingly barraged by information that, depending on our beliefs and ideologies, can be distressing. What should you do if you find government policies upsetting? How can you keep from feeling guilty or betrayed if close friends or family members have political views that are contrary to yours? How can you keep trolls from pushing your buttons? 

To help avoid these negative effects to your mental well-being, here are some recommended ways to deal with politically-induced stress:

  1. Limit the time you spend engaging with political content

How many times a day do you check the news or the social media pages of your favorite politicians? If you are constantly looking at your phone to stay up to date, you are also increasing the likelihood of feeling anxious, angry, or sad over what you see or read. As a solution, try going online only a few times a day, preferably not in the morning so that you do not start your day with upsetting news. Also try to follow only fact-based, reputable, or primary sources so that the information is provided accurately and not biased in favor of a particular set of beliefs.

  1. Do not feed the trolls

A “troll” is internet slang for someone who deliberately posts inflammatory comments and argumentative messages online in an attempt to provoke, disrupt, and upset others. “Feeding” means responding to said comments, which is counterproductive because you are only giving them the attention that they crave. So instead of giving them the satisfaction of an angry reaction, remind yourself that they are just deliberately baiting you, and that the best way to shut them down is to ignore them.

  1. Be mindful of your surroundings when sharing political opinions 

How do you talk about politics with your friends, family, or coworkers? While sharing thoughts on a certain political topic can hep broaden minds, it can also cause tension or bring up uncomfortable feelings if people do not think or feel the same way as you. So never make assumptions about other people’s beliefs, even if they are close friends or family members. Again – do not bring up politics during social gatherings.

  1. Be open to learning about other points of view

Now what if SOMEONE ELSE brings up politics? Instead of feeling dread, try to reframe the discussion as an educational opportunity to find out why others think differently from you. Their opinions might have been shaped a certain way because they were raised in an environment or encountered life circumstances different from yours. Choose to keep quiet and just listen; but if you want to engage, be sure to keep your questions balanced and respectful. Remember that the personalities and issues being talked about will change by the next elections, but your friends and (especially) family members are here to stay, so you need to maintain harmonious ties with them.

  1. Know you can always step away

If the conversation is really making you uncomfortable, you can either try to change the subject or step away from the table to preoccupy your mental space with something else. Go to the bathroom, or pretend you need to make an emergency phone call; either way, come back when you are feeling more collected. 

  1. Get involved

Mahatma Gandhi said it best – “Be the change you wish to see in the world.” Being helpless over what is going on around you can be stressful and depressing, so try taking an action on an issue that you care about to exert some control over a situation. Volunteer with a community group, make donations, participate in activism, or write a letter to your city’s local officials – all these won’t necessarily solve the problem, but they can help you feel a sense of accomplishment and purpose. Just remember to stay safe at all times, and always assess how the added responsibilities are affecting your mental health.

It is possible to find calm amidst the political storm. Just limit the time you spend reading the news, know when to engage and when to back off from discussions, and find ways to do your part in making the community better. 

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Employee Wellness Mental Health 101

10 Tips to Manage Stress when you Work From Home (WFH)

Working from home (WFH) may seem like a dream come true in the beginning, but when you also have to manage the kids’ needs, home chores, and/or have to deal with co-workers who think being home means they can call you 24/7, the situation can quickly turn into a nightmare.

Here are some ways you can put in some order (and sanity) in your WFH set-up:

1. Set office hours and make sure everyone knows it

When you are working from your living room or bedroom, it’s easy for family members (especially kids) to assume that you are not working at all and just badger you for attention any time. The same is true for colleagues who think that there is nothing inappropriate with calling you up at midnight for a work-related query. Make it clear to workmates that you are only available during certain hours of the day, and that you will respect their time as well.

2. Establish your territory

Whether your workspace is a small table or a whole room (lucky you!), make sure it is used exclusively for work. This way, you can still separate “work life” from your “personal life.” In addition, furnish your space with pens, papers, and other materials that will be used solely for the “office.” This saves you the time (and stress) from constantly carrying materials back and forth, or misplacing them.

For your kids and other household members, instruct them that your working hours are sacred and you absolutely cannot be disturbed. Or if they do need to talk to you, they should knock first instead of barging in.

3. Discuss and delegate

If your spouse has free time to take over babysitting duties, perfect (don’t forget to return the favor when it’s his or her turn to be busy). If there are no other responsible adults around, have a serious discussion with your children beforehand about the importance of your “work hours”. This gives you peace and quiet to focus on your work but also the assurance that your children are safe and productive.  

4. Manage your deadlines by breaking them into chewable amounts

It is easy to procrastinate when you are working from home, so resist the temptation. Break down large projects into smaller steps, and set deadlines to complete each stage; this will make the overall output less overwhelming to do.

5. Make a to-do list

This might sound pretty basic, but it works! Start each day with a list of the tasks you need to accomplish at home and for work. Rank them according to importance, and organize your day so that you finish these to-do’s as soon as possible. Should you run out of time to do the less urgent tasks, don’t stress! You can always do them tomorrow.

6. Dress the part (even if it’s just the top-half!)

Unless you are mandated to dress up (i.e. you need to do a video-chat with upper management), you can pretty much wear whatever you want at your home office. But while there is no law against wearing pajamas all day, it might be the very thing making you feel sluggish and unmotivated. Better to slip into something that’s comfortable but at the same time semi-professional, comb your hair, put on some makeup – you’ll end up feeling more inspired to work.

7. Keep the Water Cooler Breaks

Don’t you just miss that walk to the water cooler and the talks with your office buddies? Take virtual lunch or coffee breaks together, and chat about non-work related matters. This helps ease the feeling of isolation, and will make you look forward to “going to work.”

8. Actually, just take breaks in general!

You do not have to be chained at your desk the whole time. Take a snack break or do some stretches every now and then. Come back to work when you are feeling more relaxed and refreshed.

9. Clock out and “go home”

Because the office desk is just a few steps away from the bedroom, it’s tempting to just keep working because your think you can stop anytime (which is actually counterproductive). Ignore the urge to work overtime! When office hours are over, shut down your laptop, keep it away, and ready yourself for home duties so you can properly rest. Your mind and body will thank you for it.

10. Practice gratitude

At the end of the day, the an attitude of gratitude will set you up to a calmer and more positive mood. While our situations vary greatly at home, we must always focus on the now, everything that went right, and how we can be better and do better tomorrow!

With the COVID-19 pandemic showing no signs of letting up, working from home is now becoming the norm for many. The set-up will take some getting used to, but by prioritizing your needs and building your mental resilience, you can settle into a comfortable routine in no time.

How do you practice calmness and routines when working from home?

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Written by Jac of MindNation