​In this fast-paced world, our mental well-being often takes a backseat to hectic schedules and demanding lifestyle. Amid the chaos, however, is an aspect that remains constant – our family relationships. Just like the beloved characters of the hit TV show "Modern Family," we all have our own unique and, sometimes, quirky dynamics with our loved ones. The experience is different for everyone, which makes you wonder: How do these family relationships truly impact our mental health?

​The Role of Stress and Support
In the whirlwind of our multi-faceted lives, stress often takes a toll on our mental health. But thankfully for some, family members are there to lend a helping hand and may provide a comforting presence during the challenging times. Receiving support from family works wonders for a person’s self-esteem. Knowing that we are valued often uplift our spirits, this makes us have a more positive outlook in life which paves the way for better mental well-being.

​Benefits of Positive Family Relationships
Picture this: a warm, nurturing family environment where loved ones guide and inspire each other to make healthier choices. Our family members may act as mentors, imparting valuable knowledge and offering unwavering support in our journey towards well-being. By fostering positive family relationships, we create a shield against the negative impact of stress. It's like having a safety net that protects us from the harmful effects of life's pressures, contributing to our overall health and happiness.

​​Consequences of Relationship Strain
Unfortunately, not all family relationships are perfect. When strained relationships cast a shadow over our lives, our mental health bears the brunt of the burden. Ongoing tension and conflicts within the family can be draining and detrimental to our well-being. The constant stress from these strained relationships weakens our immune system, puts a strain on our hearts, and increases the risk of depression. It's crucial to address these issues head-on and actively work towards resolving conflicts to safeguard our mental well-being.
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​Conclusion
In the tapestry of our lives, family relationships are the threads that hold us together. They provide us with emotional support, guidance, and a profound sense of belonging. Positive family connections create an environment where mental well-being thrives, offering a sanctuary from the storms of life. Conversely, strained relationships can cast a dark cloud, negatively impacting our mental health. Therefore, it is important to prioritize healthy family connections, fostering open communication, empathy, and seeking support when needed.
 
By nurturing positive relationships within our families, we weave a tapestry of love and support that enhances our mental well-being, paving the way for a happier and healthier life.

About the Author:
​Mariel Guevara is a graduate intern currently completing her MA in Developmental Psychology at the Ateneo de Manila University. She is passionate about empowering children through education and fostering healthy parent-child relationships. As a Research Associate for a Mental Health and Substance Use Research, she also advocates for increasing access to mental health services (especially to those most in need). In her free time, she enjoys playing sports, playing video games, and traveling.

References
Scott, E. (2023). How to have healthy family relationships with less stress. Verywell Mind. https://www.verywellmind.com/healthy-family-relationshps-and-stress-relief-3144541
 
Thomas PA, Liu H, Umberson D. (2017). Family relationships and well-being. Innov Aging, 1(3), https://doi.org/10.1093/geroni/igx025
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Bipolar disorder has had many creative depictions of it in the media we consume every day. As such, society has a general idea of what it may entail. "A roller coaster of emotions" or "instability of mood" are just some of the ways that people generally describe it. However, while this does touch upon some manifestations of bipolar disorder, it may not always be an accurate description for everyone who struggles with it.

​There are distinct forms of bipolar disorder, the most familiar of which are bipolar I disorder, bipolar II disorder, and cyclothymic disorder. Just like for any other psychological disorder, the experience of bipolar disorder varies from person to person and even from one moment in time to another. This is unsurprising given that the bare minimum requirement for a diagnosis of bipolar disorder leaves a lot of room for individual differences. Mania is the defining feature of this disorder, while a depressive episode is required only for a diagnosis of bipolar II. Interestingly, this means that – although uncommon – some people with bipolar I will only get manic symptoms in their lifetime (i.e., getting the highs without experiencing the lows).

Help minimize stress (when possible).
We do not have control over all the stressors that may afflict the person with bipolar disorder. However, whenever a stressor does fall under our control, finding ways to minimize this for the person can be extremely helpful. This may be as simple as encouraging a friend to rest when they seem tired or overwhelmed, or joining them in a meditation session. It could also be an offer of instrumental help such as making dinner or driving them to where they need to go during particularly stressful moments.

Practice self-care.
Especially if you are the primary carer of the person with bipolar disorder, it is important to know your boundaries and embrace your limitations. Ask for help, make time for yourself, take care of your own mental health, and cultivate your other relationships. Cliche as it may sound, you cannot pour from an empty cup.
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Looking forward

Though bipolar disorder is classified as a lifelong condition, with continuous treatment and proper self-management, many people who struggle with it are able to live full and healthy lives. A crucial factor is the person’s commitment – i.e., their willingness to continue receiving professional help, to responsibly take medications (if any was prescribed), to be self-aware, to adhere to a healthy lifestyle, and to adjust as needed. It is not easy, but it is not impossible either. And the payoff is often worth it when the person is able to experience long periods of normalcy and more manageable symptoms when they occur.

Many people who have struggled with this disorder have become huge successes in their various industries – lawyers, doctors, professors, authors, and celebrities to name a few.
Many more have lived their success stories quietly. Some attest to the strong link between their diagnosis and their achievements – whether this achievement was brought about by the nature of the disorder (e.g., hypomanic episodes that give way to increased energy and creativity) or by the resiliency and discipline they have developed from having to live with the disorder.

Accordingly, a diagnosis of bipolar disorder is not a reason to fear and lose hope. It does not define a person, but rather, is a condition that can be managed and overcome. An early diagnosis, a comprehensive and appropriate treatment plan, a commitment to self-betterment, and lots of support from others – these are the keys that can unlock an encouraging prognosis and a more optimistic future.
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About the Author
Yna Sta. Maria is a graduate intern currently completing her Master in Developmental Psychology at the Ateneo de Manila University. She is passionate about education and community interventions, and advocates for the psychological well-being and holistic positive growth of children, the youth, and those who are most vulnerable in society. In her free time, she enjoys traveling, trying out new food, and watching anime

Commiting to your good habits means doing them even when it doesn’t feel exactly good in the moment. The motivation, the feeling of accomplishment, comes afterward and it will help you keep going.

Key Takeaways

If things gets too challenging, remember these four ways to get you going:

1. Show up for yourself and acknowledge your feelings of frustration, sadness, fear or demotivation.
2. Forget the idea that motivation is a spark. Instead, remember that motivation comes after taking action and feeling good enough about it to keep you going.
3. Start with small actions. Celebrate the small successes.
4. Keep your momentum by keeping committing to the habits that nourish you.

Remember that it’s perfectly valid to feel stuck, and it’s a big enough accomplishment that you show up even when it’s tough. Take each day one step at time, knowing that each step counts in the long-run.
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WHAT IS ACTIVE LISTENING
One of the biggest communication problems we have is that we listen to reply, not listen to understand. This is where we draw the line between hearing and listening, and even in listening there’s a next level way to do it: active listening. How do you know it’s active listening, here are some examples:
​Reacting Verbally or Non-verbally
Acknowledging what the person with a simple, “yes” or “mhm” lets them know that you’re listening. Even something as simple as nodding or raising your eyebrows helps to show you’re following.

Allowing Time to Listen and Time to Speak
What makes active listening different is that it ensures you and the other person are in a balanced communication. Make sure that you provide enough space for the other person to express themselves before sharing your sentiments. 

Encouraging the person to share more by asking questions
Being asked more about what you’re sharing means there’s interest in what you’re saying. Let the other person explain further what they mean, and how they feel about it.

Be Truly Interested in the Conversation
Don’t be afraid to ask questions to clarify some things, or make comments to continue the conversation. Set aside other things you’re doing and give your time and energy to it, it will show.

HOW ACTIVE LISTENING AFFECTS YOU
The focus of active listening on hearing the whole message means you’re engaged on a higher level with the speaker, which allows you to absorb more specific details from the interaction. For example, if you’re receiving instructions or training, you’ll be able to recall the details more easily.

Enables You To Identify or Anticipate Problems
You’re allowing yourself to develop an entire sense of the problem and evaluate all the different aspects, based on the details you hear. This can help you to discover a potentially underlying problem and tackle an issue at its very root, instead of merely curing symptoms and then seeing the problem re-emerge later.

Empowers You as a Leader
Active listening is empowering, and empowerment builds confidence. By listening actively, you gain an understanding of what will be beneficial in the workplace, which expands your perspective and empowers you. You’ll become more aware of what’s happening in your workplace, and you’ll communicate with superiors and subordinates much better. All of this paves the way for you to lead with confidence.
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Makes you a problem-solver
Active listening is very important in the workplace and within educational settings. To be able to properly problem-solve and achieve outcomes that all parties feel satisfied with, you need to actively listen to the problems that are being faced. That way, you can address all needs to find the optimal solution.

You are what You eat
Are you fond of avidly eating potato chips or binging in too much sweets? If the answer is yes, it increases the likelihood of you developing mental health issues. There's a saying you are what you eat. Cliché as it may sounds, recent studies show that we eat can really affect the way we feel. It is in the sugar and fats that define our emotion.

A munch on your favorite chips will not affect much. But when eating foods high in fats and sugar become habit-forming, it can deter our mental health in the long run.  It can be an additional factor in affecting our thinking patterns.

Oftentimes, we enjoy potato chips at night sipping our favorite milktea while watching our favorite Netflix shows. We may cancel our exercise routine in exchange to this. It is a domino effect that we tend to forget which can create negative impact both in our physical and mental health.
We may brush off the fact that fats are just the normal part of our daily diet. recent studies revealed how high fat diets can cause inflammation to our vital organs. In the long-term, it showed to increase the risk of developing non-communicable ailment like cancer, heart disease, kidney disease and osteoporosis.
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What will be the effect on our mental health? It is linked to have cause depressive symptoms who developed non-communicable disease. Depressive symptoms does not mean that you are diagnosed with depression. It’s just a manifestation of symptoms which can lead to depression if left unaddressed.
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About the Author:

Noel "Noe" Blanco started his mental awareness journey during the pandemic at In Touch Community Services, Inc. He is a licensed professional teacher. He loves cooking and writing poetry. He's currently taking up a culinary medicine course at Philippine College of Lifestyle Medicine.

He was also chosen by Limitless Labs to be a Master Trainer for the Digital Literacy Program of ASEAN Foundation and Google.org. One of his goals in life is to be a licensed counseling psychologist. He is a mental health advocate and aims to initiate research on the utilization of expressive arts in counseling.