Category: #ITSOH

10 Tips On How to Be Motivated While on Quarantine

9/28/2020

#InTouchStoriesofHope

By: Eymi Teves

In Touch Mental Health Volunteer

Experiencing a pandemic during this time takes a huge toll on our productivity. Not just for a single individual, but as a collective group. With the businesses getting temporarily shut down, the work is limited, and the stay-at-home orders, a lot of us will find ways on how to make our time worthwhile and productive amidst the noticeable fluctuations in our willpower and motivation.

There are times that we are very driven to reach the goals that we set for ourselves. It fires us up, it makes us restless, but this pandemic is a hindrance as we are limited in capacity to reach such goals. It makes us unsure of how we are even going to achieve them with the little things we can do.

Personally, I have been anxious for weeks and I kept thinking about what the future still holds for me. I mean, not that I am being a pessimist, it just worries me how life can never go back to what our usual routine would be - what our normal is will not be the same. We have to know all the possible outcomes and adjust for ourselves.

Image by Olena Sergienko via Unsplash

With that being said, there are ways that I do to help me focus. These are things that I personally do to keep myself motivated.

Focus on the smaller things that matter. Taking things one step at a time is proven to bring us closer to our general goal. If what you want to achieve is too broad, too big, or too overwhelming, try to adjust your goals focusing on breaking this big piece into smaller ones. Think of it as a ladder, you need to take small steps for you to reach the top - that is your goal. In that way, you get to celebrate the journey of achieving one piece at a time for you to complete the bigger picture.
Know where your strengths and weaknesses lie. It is vital for us to identify our problem areas to boost our confidence. Knowing where you lack makes it easier for you to know what to improve and what to retain. Work on the things that you are greatly insecure about and it will be a stepping stone on how you will up your skills and capabilities.
Remind yourself that every journey is different. As the saying goes, "One key does not fit all locks", it applies to reach the goals, as well. The path that others take might not work for you. Instill in yourself that everyone has their own timeline. Experiment and adjust on the things and behavior that work for you in achieving your goals. You do not have to copy someone else's because each of us is unique.
Do not over-exert yourself. Human beings are not machines. We should learn to breathe and stay in the moment from time to time. Being over-eager to finish your goal will just drain your motivation away instead of boosting it. Again, everything has its perfect timing. Practice mindfulness techniques to soothe your mind then get back to your task once you are calm enough. Be reminded that whatever you do will be greatly rewarding at the end.
Commit to the goals you set for yourself. Create a habit tracker of the things you want to achieve and stick to it. Make sure that what you wanted to reach is out of your heart, your own will, and not driven by outside forces like peer pressure and societal cues. This is to make sure that you will be held accountable for all the decisions you make in the future. You are also more likely to move and take action if you are committed to your goals.
Stir away from self-criticisms. We are already aware that as individuals, we should know our weaknesses, but never beat yourself so much for it. Be kind to yourself and practice self-compassion. Accept that you make mistakes from time to time. Take them as lessons and use them as the push you needed to complete your task to perfection.
Take a break and practice the 10-minute rule to increase productivity. This rule suggests taking a break after the 10-minute mark, then, internalize whether you want to keep going or to quit. Most often than not, your motivation will boost as you reach another 10 minutes of the task you are doing until you won't realize that it is near completion.
Add a little fun to a dreadful task. For example, listening to music while you are doing something. Boring tasks like typing or cleaning, perhaps, takes quite a negative toll on our motivation. If partnered with a task that you enjoy, however, you will see the difference in the initiative to do it.
Remember to take care of your physical and mental health. Drink the necessary amount of water needed each day and eat a balanced diet. You cannot perform any task effectively if you are sick, in pain, or distraught. Being healthy, of course, also include a sound mind. Instill it in ourselves that a person's mental health is as important as physical health.
Treat yourself. One of the factors that greatly affect our motivation is the reward. Give yourself even just a simple treat after completing a small task. This will make you anticipate the completion of everything that you needed to do. Do not, however, do a task just for the sake of completing it and getting a reward. This will only make you counterproductive.

Image by Emma Matthews Digital Content Production via Unsplash

Overall, motivation relies greatly on the person's willingness to do the work. If you prefer to use this time to take a break from everything and just enjoy it, that's fine, too. Since everyone is entitled to manage their own work on their own pace and time, everything you do is still up to you!

While it is true that we can also slack and take a time off of things, it never hurts to still utilize this trying time to make things better for ourselves.

#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.

Eymi Teves is an HR practitioner, a reader, writer and poet. Being a mental health advocate, she aims to bring more understanding and awareness on mental health advocacy, self-help and wellness. Eymi joins In Touch Community Services as a Mental Health Volunteer.

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The 5 Keys to Taking Back Your Power During the Pandemic

6/15/2020

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#InTouchStoriesofHope

By: Joyce Talag

Mental Health Volunteer

Photo by Wes Hicks on Unsplash

How did you feel when you learned that the virus that is afflicting individuals by the hundreds of thousands has already reached your immediate community? And that all your carefully laid out plans for 2020 had to be stalled, if not totally cancelled?

If you felt disappointed, worried, scared, or helpless, you are not alone.

The ripple effects of COVID-19 and the corresponding measures to contain it were so out of the ordinary that even the wealthiest nations and strongest institutions were overwhelmed and needed to take a pause to find a proper response. As a professional or a business owner who is used to being in control of your time and circumstance, you may have also struggled to keep yourself up after being thrust into a unique situation that not only limited your movements and interactions, but even your personal progress.

In Touch Counseling Psychologist Len Hizon attributes the current mental health issues of working professionals to the sense of powerlessness and lack of control that they experience while in quarantine and isolation. “Fairly productive individuals are used to having their identities defined by what they do and who they are in the world so when the pandemic happened and quarantines had to be imposed, many felt like they lost both their identities and sense of power.”

Len believes that in a time when the usual suggestions do not work, helping people find concrete solutions by themselves is fundamental to building resilience. She shares these five mental keys that can help you take back your power and achieve balance in your life while in the midst of the pandemic:

You are not the only one.

When caught up in a crisis, it is a normal tendency for people to focus on themselves. However, when this tendency affects your functionality, it helps to consider that the threat of COVID-19 is so widespread, almost everyone around the world is going through the same thoughts and emotions as you do. Knowing that you are not the only one experiencing this will enable you to gain a better perspective about your situation and take more appropriate actions in response.

Go outside of yourself.

Knowing now that you are not alone, what you can do is to lead your attention to your surroundings, which may include your family, neighborhood, or the bigger community around you. Try to find out what is needed and what you can do to help.

Dig in your coping tool box.

The answer to what you can do varies, depending not only on your situation, but also on your own capacity for coping and functionality at the moment. As a counselor, Len approaches individuals on a case-to-case basis. “Some people have better coping and problem-solving strategies than others, and it is important to understand that those who are successful in work or business do not necessarily have the same coping strategies for their emotional lives and relationships,” explains Len. As such, what she does is to help people find the strengths that they already have and develop practices that can strengthen these even more.

Apply your strengths to the situation.

Len talks about personalities like Mario*, a highly-efficient operations manager at a large company, who found himself struggling with feelings of isolation and helplessness during lockdown. On his way to the supermarket one day, he saw that many of his neighbors could not go out to buy their essentials because of family members who were at risk. This little discovery inspired him to tap into his professional expertise and make use of his organizing skills and logistics management experiences. What started as simple errands for his neighbors soon became a community concierge service. Doing this gave Mario some sense of meaning and control, being able to use his strengths for a good purpose.

When you feel out of your norm, remember that self-care isn’t selfish.

Even when quarantine restrictions have been eased, social distancing can still exacerbate feelings of isolation when you keep your thoughts to yourself. To illustrate a solution, Len draws an analogy between people and whistling kettles. When there is so much pressure from heat, there is a chance that you will explode. Talking to someone can be that little hole that vents the steam. You may talk to a friend, see your counselor online, or call the Crisis Line at +63 2 8893-7603, +63 917 800 1123, or + 63 922 8938944.

As you approach the next phase of your personal and professional life or business, remembering these five keys will help you stay focused on what matters and navigate your new normal with greater ease and confidence.

*The character stated is not representative of a specific case but a composite of the counselor’s psychotherapy work in dealing with workplace issues.

#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.

Maria Belen “Len” M. Hizon provides individual and group psychotherapy geared towards empowering clients to learn strategies to better cope with day-to-day stressors, episodes of depression, and anxiety management. Additionally, she runs psycho-educational talks and workshops focusing on recognizing the onset of possible episodes of anxiety and depression to enable a proactive approach to managing symptoms. Len is a licensed Psychologist (RPsy) in the Philippines as well as a Licensed Mental Health Counselor (LMHC), Child Mental Health Specialist (CMHS), and Ethnic Minority Mental Health Specialist (EMMHS) in the State of Washington, USA.

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10 Tips On How to Be Motivated While on Quarantine

#InTouchStoriesofHope

By: Eymi Teves

The 5 Keys to Taking Back Your Power During the Pandemic

#InTouchStoriesofHope

By: Joyce Talag

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For any immediate or in-the-moment emotional support, call our 24/7 CRISIS LINE.

Our trained responders are on standby to assist you.

10 Tips On How to Be Motivated While on Quarantine

#InTouchStoriesofHope

By: Eymi Teves

The 5 Keys to Taking Back Your Power During the Pandemic

#InTouchStoriesofHope

By: Joyce Talag

Archives

Categories

​For any immediate or in-the-moment emotional support, call our 24/7 CRISIS LINE.​​Our trained responders are on standby to assist you.

For any immediate or in-the-moment emotional support, call our 24/7 CRISIS LINE.

Our trained responders are on standby to assist you.