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The fear, anxiety, grief and worry during and after a stressful situation can be overwhelming to people and the community. But out of crisis comes an outpouring of response to provide support for mental and well-being of those who are vulnerable and people in the frontlines during and after the COVID-19 outbreak. Here are some of them.
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#InTouchStoriesofHopeBy: Ahlgilyn CabanadoIn Touch Mental Health Volunteer
It was in March 2020 when the Philippines was put under lockdown due to the global pandemic -- COVID-19. It went on for weeks, and then months, as the government tried to outsmart this virus. Last April, it was just a normal grocery day for my friend and I, but something happened unexpectedly, and I believe that God used us to be a channel of blessings.
My friend and I just finished our grocery shopping then, and were on our way home when we happened to pass by the construction areas along the road. We saw some men waving to our car and we thought they were trying to hitchhike and since we were just two girls in the car, we got scared. There were also a couple guys sitting on the side of the road with their placard asking for help or food. It dawned on us that they might be construction workers who were stranded because of the lockdown and might be neglected by their employers. My heart just went out for them. I could not keep the image off of my head, so I asked some barangay officials about those men, and the leaders confirmed that they were indeed construction workers who got stranded when the lockdown was implemented. According to them, there were at least 50 men in the area but that was just their estimated number, they were still not sure with the exact number. We were only able to see at least 15 to 20 men.
them if they knew the actual numbers of the workers stranded and they informed us that there were 80 to 100 of them. We asked the phone numbers of their representatives for proper communication. But wow, 100 people? Our goal was just to help 50 construction workers, but since it was a big number we would need more cash to make our assistance sufficient for at least 100 people. We were transparent about the whole thing in our posts and people just kept on chipping in their in-kind donations. There were also people we didn't personally know but helped nonetheless. We were able to reach our target P17,000 in just 2 days! Amazing! We bought, repacked, and delivered the goods in that week, too.
Looking back, it was a humbling experience for us. I was grateful to those who helped this mini-donation drive. It wouldn't have been possible if it weren't for their kind generosity. I believed God also used us to be a channel of blessings to people. Even if at the middle of a crisis, some people were still willing to lend a hand and just had the heart to help. We did not just give them relief goods, we were able to show them that there was still hope at the end of the day and there will always be something to look forward to tomorrow.
#InTouchStoriesofHope aims to bring you mental and emotional relief during the COVID-19 pandemic through the inspiring stories and perspectives of In Touch community of counselors, volunteers, partners, and clients.
Ahlgilyn Cabanado is a Registered Psychometrician and an In Touch Mental Health Volunteer. She's also a Freelance Writer for different blogsites and forums that talk about mental health, self-care, self-help, personal growth, and motivation. She believes that compassion, empathy, and kindness go a long way. Fostering collective well-being through social media#InTouchStoriesofHopeBy: Gazelle SerranoIn Touch Volunteer
lodged on my chest, rendering me speechless as tears rimmed my eyes. In the days that followed, various donation drives, art-for-a-cause projects, and calls for volunteers flooded my newsfeed. These initiatives, as well as the stories of people going the extra mile to support their communities, were a beacon of hope amidst the increasing number of coronavirus cases. The empty shelves in grocery stores, the haunted streets and the palpable fear permeating the mid-March air.
If you are a volunteer like me who lives in the suburbs outside of Metro Manila, amidst such largescale shutdown, you may have felt an even stronger desire to lend a hand in our capital’s fight against COVID-19. However, the tides have turned and the face-to-face community outreach and volunteer drives we were used to now run counter to the restrictions on mobility and physical distancing measures in place. This may have left you confused and lost on how you can extend help and support to those who may need it. That was exactly what I felt in the beginning, and exactly why the sudden abundance of inspiring stories and call to action on social media became a welcomed reprieve from the uncertainty. Scrolling through my newsfeed and deliberately following links on various initiatives, I suddenly found myself in awe of a virtual community bursting at the seams with different opportunities to help. In Touch itself has been an avenue for me to offer support, with our network of volunteers soldiering on in our mental health initiatives. Some other drives I came across were in the form of voluntary online artistic performances that gathered donations for different institutions. Humanitarian relief campaigns came in the form of websites that were built by amazing individuals who reached out to people on the ground most affected by the crisis, assessing their needs in order to come up with comprehensive Needs Maps that donors can utilize to track barangays and hospitals in critical need of food, protective equipment and other essential goods. And of course, with its special place in my heart, I was constantly on the lookout for initiatives on animal wellbeing programs for stray dogs and cats, and calls for shelter donations. This digital network of do-gooders came to me as a delightful discovery and I wish to share it with you if you have not discovered it already. Log on and see where the tips of your fingers and the small screen of your phone can take you. You might find yourself pleasantly surprised and inspired by the virtual community of helpers that awaits you.
#InTouchStoriesofHope aims to bring you mental and emotional relief during the COVID-19 pandemic through the inspiring stories and perspectives of In Touch community of counselors, volunteers, partners, and clients.
By: AdélaÏde LefèvrePsychologist
As community responders, the covid-19 situation and the confinement have modified your mission as a volunteer. You may need to cope with a lot of emotions like frustration to be social distanced from the community, or confusion about how to continue to work in this context. As you are usually in contact with a lot of beneficiaries, you can miss the social and human relationship. The physical isolation can drive also emotional isolation where you can feel lonely and the only one who feels this emotional roller coaster! You may need to deal with your own emotions more than usual!
If you are a foreign volunteer, you are used to be away from your country but the context can drive more anxiety being far from your families. Sharing experience and what you are going through in this situation of Covid-19 can be a way to cope with isolation, to normalize what you are feeling and to feel more related to a group of peers. This article from The New Humanitarian gives examples of testimony. Write your experience and read those from others who have created the self-care space you may need: https://www.thenewhumanitarian.org/opinion/2020/03/18/how-coronavirus-changing-your-work
Testimony from a French volunteer in the Philippines
Pauline is a French volunteer working in an NGO which is focused on Youth professional inclusion. Pauline arrived recently in Manila and had to cope quickly with the situation due to Covid-19 and confinement rules and regulations. She shared with us her experience:
Testimony from a local humanitarian aid in the Philippines
Mayfourth is a humanitarian aid worker in an NGO on disaster risk reduction and management (DRRM). For many years, she has been doing a lot of disaster preparedness and mitigation through training and projects with local and international partners both in the Philippines and in Asia. Her organization is also involved in humanitarian work through giving basic MHPSS (Mental Health and Psychosocial Support). She is currently one of the frontliners for this endeavor during this pandemic. She shared:
By: AdélaÏde LefèvrePsychologist
As volunteers in confinement, your mission is to help the community but it’s important to help yourself to feel more mentally available for them. Facing this situation, your emotions can be more intense than usual and you can : (a) feel fearful of losing control over an unknown situation; (b) feel isolated or lonely, sad or demotivated; (c) feel angry or frustrated; (d) feel anxious and uneasy; and/or (e) feel guilty not to help enough.
These emotions are normal in this abnormal situation which is temporary. Emotional regulation can be more difficult and few habits can help you to regulate your emotions and to cope with stress. Here are few tips to manage your emotions : Practice deep breaths to reduce tension and anxiety
Sit in a confortable position, feet on the floor, legs uncrossed.
Inhale deeply through noise counting 3, then hold for 3 seconds and exhale 3 seconds through noise. Imagine the fresh air going inside your body. You can do it 3 times and go back to your normal breath. You can practise it 3 times a day.
Keep physical activities
Your mental health balance is related to your physical balance. In small rooms or in community, this can be more challenging but you can follow the 20-20 rule: every 20 minutes, you can move 20 steps for 20 seconds. Some activities don’t request space, for example yoga, which is easier to practice.
Keep eating and sleeping routines
Your body and you mind still need to recover energy.
Regulate your eating balance: eat regularly without skipping meals and try to have simple but healthy food (fruits, vegetables, …). To preserve your sleep quality: avoid tv or computer screening 30 minutes before sleeping, use breathing exercise if needed to help you free your mind. Give you some breaks and creativity moments once a day
Use art (drawing, painting, recycling DIY, …) or games (solitaire card games, puzzles or board games if you are in community) to reduce tension, create positive vibes and laugh. Playing or art crafting are a very efficient way to relax, clear mind and help your mental health balance.
Set your “new” limits and accessible objectives
The confinement situation is changing what you can do or not. Your previous objectives may need reassessment to fit with the new constraint. Small steps in a day can help you more to feel comfortable, efficient and capable to do things. When you have an objective, ask yourself “how I can do it in this situation”. Nobody was prepared to this situation, you are in a learning process: learning process can request more time, several trials before success! It’s a reframing process.
Be compassionate with yourself
Help you by using kind words and positive reinforcement to yourself. Do with yourself what you do with people you help in your volunteering mission. Imagine each time what you would say to your beneficiaries in this challenging situation and rephrase it to yourself.
Keep connected with people
Connection is important to feel less isolated. At least once a day, connect with close people to share. It can be before you start your day or at the end of your day. This connection help to reduce the feeling to be isolated even if it’s only virtual! Create distance connection and relationship is important to fuel ourselves with love and care.
If you feel mentally overwhelmed, emotionally drained or hopeless, ask for help
You are not alone and you can find support. You may need to talk to people or seek for professional help. It’s not being weak or mad to talk to a psychologist or a counselor. This can be the answer in this difficult moment to help you to cope.
Isinulat ni: AdélaÏde LefèvrePsychologist Isinalin ni: Gazelle Serrano
Tagalog Version
Bilang isang volunteer, mahalaga ang misyon mong makatulong sa iba, pero kaakibat din niyan ang kahalagahan ng pagkalinga sa iyong sarili. Narito ang ilang self-care tips na maaaring makakatulong sa pangangalaga ng iyong kalusugang pangkaisipan at kaligtasan habang nasa gitna ng krisis.
Sa kinakaharap nating sitwasyon, posibleng mas malakas ang bugso ng mga damdaming iyong nararamdaman at maaaring kaakibat nito ang:
Pagpapakalma ng tensyon at pangamba
Humanap ng komportableng posisyon. Siguraduhing lapat ang iyong paa sa sahig.
Dahan-dahang huminga papaloob (inhale) sa loob ng 3 sigundo. Padaanin ang hangin sa ilong. Maghintay ng 3 sigundo bago huminga papalabas (exhale). Pagkatapos nito, dahan-dahang huminga papalabas sa loob ng 3 sigundo. Habang humihinga, bigyang tuon ang hangin na unti- unting pumapasok sa iyong katawan. Pwede mong gawin ang paghingang ito nang tatlong beses bago ka bumalik sa normal na paraan ng paghinga. Praktisin ito nang 3 beses kada araw.
Importante ang ehersisyo
Magkaugnay ang kalusugang pangkaisipan at ang pag-eehersisyo. Maaaring sundin ang 20-20 rule kung may sapat na espasyo sa bahay mo: kada 20 minuto, lumakad ng 20 hakbang sa loob ng 20 sigundo. Kung sakali namang walang sapat na espasyo para gawin ito, maaari rin mag-push-up, sit-ups o jumping jacks na lamang, o kaya naman ay mag-yoga.
Sundan ang wastong iskedyul ng pagkain at pagtulog
Nangangailangan ng sapat na pahinga ang iyong katawan at isip. Kumain sa tamang oras ng mga pagkaing mabuti sa katawan, gaya ng prutas at gulay. Para naman mapanatili ang iskedyul ng pagtulog, iwasan ang panonood ng T.V. o paggamit ng cellphone 30 minuto bago ang nakatakdang oras ng pagtulog. Pwedeng praktisin ang nabanggit na paraan ng paghinga sa #1 para mapakalma ang sarili bago matulog.
Maglaan ng oras sa paghinga at malikhaing gawain
Lumikha ng art o sining (sa pamamagitan ng pagguhit, pagpinta, pagkanta, atbp.), o kaya naman ay maglaro (baraha, puzzles, board games, atbp.) para mabawasan ang anumang tensyon na nararamdaman at sa halip ay mapalaganap ang good vibes at kasiyahan. Nakakatulong ang mga aktibidad na ito sa pagpapakalma at pagpapalinaw ng damdamin at kaisipan. Itinataguyod din nito ang kalusugang pangkaisipan.
Magtalaga ng abot-kayang goals o layunin
Maaaring nabago ng kasalukuyang krisis ang mga bagay na pwede mong magawa. Posibleng kailangan mong baguhin ang mga pamamaraan mo ng pagkamit sa mga layunin na iyong pinagsusumikapan. Pwedeng hatiin sa ilang maliliit na hakbang ang mga gawain para maging komportable ka at mapagtagumpayan ito. Kung mayroon kang layunin na gusto mong maisakatuparan, tanungin ang sarili, “Paano ko maisasakatuparan ito sa kabila ng sitwasyong kinakaharap ko?” Tandaan na walang sinuman ang ganap na nakapaghanda sa krisis na ito at lahat tayo ay nasa proseso ng pag-adjust. Unti-unting pag-aralan kung paano mo ma-aakma ang mga aksyon mo sa kasalukuyang sitwasyon.
Mahalin ang sarili
Iwasang mong husgahan ang iyong sariling kalagayan. Sa halip, pairalin ang pagkalinga sa sarili kagaya ng iyong pagkalinga sa mga taong tinutulungan mo sa iyong volunteering mission. Isipin ang mga mapagkalinga at malumanay na salitang sinasabi mo sa mga taong iyong tinutulungan, at subukan mo din sabihin ang mga ito sa iyong sarili.
Panatilihin ang pakikipag-ugnayan sa ibang tao
Importante ito para maibsan ang kalungkutan at pag-iisa. Makipag-usap sa mga taong malapit sa iyo kahit isang beses man lang kada araw. Pwede mong gawin ito bago mo simulan ang iyong araw o kaya naman bago ka matulog sa gabi. Makakatulong ang pakikipag-usap kahit pa sa text, chat o video call mo lang gawin. Importanteng maramdaman at maipadama mo rin ang pagmamahal at pagkalinga sa mga taong malapit sa iyo.
Humingi ng tulong sa propesyunal kung ika’y mentally overwhelmed, emotionally drained o nakakaramdam ng kawalan ng pag-asa
Hindi ka nag-iisa dahil may handang umagapay sa iyo. Maaaring kinakailangan mong makipag-usap sa iba o kaya ay humanap ng propesyunal na tulong upang malampasan ang mga kinakaharap na pagsubok.
Isinulat ni: Rolito DuabanPsychologist Isinalin ni: Gazelle Serrano
Tagalog Version
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