Tag: COVID

DISCLAIMER: This blog entry is meant for general education and discussion and should NOT be considered a substitute for the professional, tailor-fit opinion of your doctor or therapist–although people have common experiences, individual stories are unique.

For those who cannot afford a therapist, self-talk and self-care are two great starting points to improve mental health.

Self-talk is the inner-monologue we have with ourselves. Self-care comprises the activities through which we take care of ourselves.

It sounds simple enough, yet many are unable or unwilling to improve these aspects of their lifestyle—even though it can profoundly improve your well-being.

Self-talk. Admittedly, self-talk is difficult to improve because it relies heavily on being aware of one’s inner-monologue. For example, what if you message your friend or acquaintance online and get seen-zoned, how would that make you feel? Some people would feel rejected, maybe offended. The self-talk might be, “My acquaintance ignored me; therefore, I must have done something wrong, or there must be something wrong with me.” This is an example of self-talk that is so automatic that it takes an extra awareness for the individual to catch it. Without catching it, the thought can lead to negative emotions such as anxiety, insecurity, or self-consciousness.

What should we do about negative self-talk? The first step is awareness. The more aware we are of our thoughts, the less power they have over us. Meditation is a great way to become more aware of our self-talk. Journaling is another.

Self-care. Self-care is basically how we take care of ourselves. This concept includes lifestyle aspects such as diet, exercise, sleep hygiene, and other ways we take care of our body. If you find yourself down in the dumps and you haven’t been practicing self-care, then the most rudimentary way to improve your mental health is to start taking better care of yourself. For example, some people prefer to skip breakfast but then complain about lacking energy during the day–the best way to gain energy for the day is to stop skipping breakfast. Another example, some people complain about being tired the whole day but only sleep five hours a night and drink lots of coffee–the best way to improve your energy level would be to get at least seven hours of good sleep a night. Make sure to also practice good sleep hygiene such as by cooling down from gadget or computer use before bed time.

For deeper mental health concerns, a therapist or counselor may be necessary. But mental health also depends on our habits at home, and improving self-talk and self-care is often a great place to start.

REFERENCES

Latinjak, A. T., Hernando-Gimeno, C., Lorido-Méndez, L., & Hardy, J. (2019). Endorsement and Constructive Criticism of an Innovative Online Reflexive Self-Talk Intervention.Frontiers in psychology, 10, 1819.

Tello, Monique. (2017). Self-care: 4 ways to nourish body and soul. Retrieved from https://www.health.harvard.edu/blog/self-care-4-ways-nourish-body-soul-2017111612736.

Unknown. (n.d.). How positive self-talk can make you feel better and be more productive: Research from schools of psychology points to the benefits of positivity. Retrieved from https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/how-positive-self-talk-can-make-you-feel-better-and-be-more-productive?v=amp.

There are a lot of myths and misconceptions about suicide that can prevent anyone from providing assistance to a person in need.

The myths are available all around the Internet–just be responsible and make sure to check your sources and think critically instead of believing just anything you read.

Here are some general rules in providing safety assistance for anyone who might be suicidal:

If you hear someone mention that she has suicidal ideations, always take them seriously. Listen to them empathically and do your best to withhold any judgments. We must also generally refrain from giving advice unless they ask for it. What’s important is that we make sure we listen to them and try to assure them that it’s okay to feel exactly how they are feeling. Do not take it personally if they reject your affection.

Another thing you can do is help them create a safety plan. That is, help the person identify their triggers or events that may make them feel worse-than-usual and therefore suicidal. Helping them identify their triggers can help them prepare for the negative, suicidal feelings instead of being ambushed by them.

Part of the safety plan is setting aside things that they can use to harm themselves, and gently identifying if there are any distractions or things that can help them to reduce the negative feelings when they are most vulnerable.

Lastly, we must help them by providing emergency contacts or contact details of people they can call if their triggers are difficult to handle by themselves.

These are only rules of thumb, and every case is contextual. If you are unsure of what to do, seek professional assistance or call your nearest hospital right away.

This is a great time for psychology in the Philippines.

Sometimes you will still hear people ask the question, “So psychologist ka, nababasa mo ba iniisip ko?”

Nonetheless, I notice my countrymen also becoming more open and curious to what psychology is really about: “Makakatulong po ba kayo sa stress ko?”, “Iniisip ko po minsan kung nade-depress po ako… kailangan ko na po bang magpatingin?”

Therefore, psychology is young in the Philippines, but it is growing and, more importantly, people of all social classes are becoming more open to what it could be.

This is just a brief post about my thoughts on psychology in the Philippines as of January 2020.