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Family Matters: Impact of Family Relationships on Your Mental Health

5/22/2023

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​Ana Maria Isabel ("Mariel") C. Guevara
Graduate Intern


"Family: they're the people in your life who know you best and love you anyway."
​- Phil Dunphy, Modern Family
​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.

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Kampus Production

​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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RDNE Stock Project
​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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Understanding Bipolar Disorder

3/29/2023

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Yna Sta. Maria
Graduate Intern


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).
Offering support
As family, friends, and even acquaintances of someone who may have bipolar disorder, there are a lot of ways we can extend our help. First and foremost, it is important for us to remember that the person is not their disorder. Our family member, our friend, our acquaintance is not a “bipolar person” but someone who is struggling with a bipolar condition. Separating the disorder from the person can positively affect how we interact with them and increase our willingness to extend help.
Beyond this, here are some other concrete ways we can support someone with bipolar disorders:


Encourage them to seek professional help and maintain their treatment plan.
At the first signs of bipolar symptoms, it is important that the person be encouraged to seek professional help as soon as possible. Early detection for bipolar disorder increases the likelihood of positive outcomes and averts the possibility of harm to both the patient and those around them. Once a treatment plan for the person has been established, we can offer encouragement for them to continue with it or even offer instrumental help such as driving the person to their doctor’s appointment and reminding them to take their medications (if any was prescribed).
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photo by SHVETS production

Educate yourself and seek to understand.
Unsurprisingly, the more we know about something, the easier it is to find ways to help. For example, we may be better able to see warning signs or patterns, and as such, be able to provide support for a manic or depressive episode in a more timely manner. We can also learn many techniques that could help during these episodes. Even when we are at a loss on what to do, seek to continue learning and to understand. Use the person themself as a source of knowledge and ask them about how you can best be of help to them.

Reach out and do things together.
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Having a strong support system and social connections have proven to be a great help for those with bipolar disorder. Sometimes, it may be difficult for the person to reach out to others. We can make it easier for them by being the ones to reach out to them and offer to do things together. Being a listening ear, an exercise buddy, a food trip partner, a coffee date – we can help by just being present.
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photo by Taylor Hernandez

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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photo by cottonbro studio

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.
​

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

References:
  • Kring, A. M., & Johnson, S. L. (2018). Abnormal psychology: The science and treatment of psychological disorders (14th ed.). John Wiley & Sons, Inc.
  • Segal, J., Robinson, L., & Smith, M. (n.d.). Helping someone with bipolar disorder. HelpGuide.org. https://www.helpguide.org/articles/bipolar-disorder/helping-someone-with-bipolar-disorder.htm
  • Smith, M., & Segal, J. (n.d.). Bipolar help: Living with bipolar disorder. HelpGuide.org. https://www.helpguide.org/articles/bipolar-disorder/living-with-bipolar-disorder.htm
  • Speirs, B., Hanstock, T. L., & Kay-Lambkin, F. J. (2023). The lived experience of caring for someone with bipolar disorder: A qualitative study. PLOS ONE, 18(1), e0280059. https://doi.org/10.1371/journal.pone.0280059
  • WebMD Editorial Contributors. (2021). Helping a loved one with bipolar disorder. WebMD. https://www.webmd.com/bipolar-disorder/guide/helping-loved-one-with-bipolar
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How to Show Up When You Have 0% Motivation

3/14/2023

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Marian Salomon
Intern

Not “in the mood” to start exercising? Struggling to put in your hours at work? Dragging yourself to the next to-do on your list? Then you might be languishing. It’s the state between ill-being and well-being, the limbo-like aimlessness that pervades our days during the COVID-19 pandemic. One signifier of languishing is the loss of motivation in our day-to-day activities which many people are experiencing today. So, if you’re curious about how to show up even when you have zero motivation, here are four ways to do it:
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by Annie Pratt

Honor your feelings

Perhaps you’re putting off some work you have to do. You’re thinking, I’ll do it two hours from now, but then you realize it’s been two hours, five hours, six. This act of postponing tasks is called procrastination which may seem like bad time-management skills. However, psychology professor Tim Pychyl argues that procrastination is not a time-management problem, but a matter of emotion-management. It is the result of our brains responding to the anxiety, sadness, or languishing, especially during this pandemic, by seeking instant gratification. In other words, when we feel all these uncomfortable feelings, we seek activities that make us feel better in the moment such as binging a TV show or scrolling on our phone for memes, TikTok dances, or baking recipes. So, the next time you criticize your time-management skills, remember that improving how you respond to your daily tasks requires improving how you respond to your feelings.

In these times of change and ambiguity, you may feel discouraged, but it’s okay to feel like you have no motivation. Showing up in class, at work, or for others starts with showing up for yourself which means firstly acknowledging whatever you’re feeling. Honor your feelings by recognizing them—the frustrations, anger, or demotivation. And don’t beat yourself up for it. When you learn to embrace your internal environment, you learn to show up in and engage with your external environment with more energy, kindness, and acceptance.

Let go of the motivation mentality

Getting motivation has been a struggle for most people these days, but what exactly is motivation? And why is it so hard to pin down? Put simply, motivation is the driving force of our behavior, and perhaps it eludes us because we define it incorrectly. Showing up even when it’s difficult requires letting go of the motivation mentality, the mindset that you need that spark of motivation to start something and succeed. This mentality leaves you stuck even before beginning, but motivation doesn't actually come before you start. Rather, motivation looks something like this:

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Redefine motivation. Start doing your project or your workout routine (action) then you’ll feel good for starting it (success). Only after does motivation come because it is not the spark at the beginning, but the feeling of accomplishment that keeps you going.

Start small.
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If the starting point is not motivation but action, then start somewhere. And start small. Starting small could be as simple as rolling out of bed even when you’re tired. It could also be writing just one sentence of your school assignment even when you’re demotivated. When you break up a task into smaller chunks, it becomes easier to manage and accomplish. 
Don’t forget to celebrate the small wins. When you accomplish your task or one part of it, take a 10-minute break or eat a snack. Rewarding yourself for completing an action makes it more likely for you to repeat that behavior. That means a good way to start building a habit like eating healthy or exercising is making that habit attractive and satisfying enough for you to do it again.

Commit to your good habits.Just as you start with small actions and celebrate small successes, pay attention to the small cornerstones of your life: your habits. If you can identify habits of yours that don’t make you feel good about yourself, you may notice its effect on other areas in your life. For example, when you sleep late, you may feel too groggy to wake up early the next day, feel too exhausted to exercise, or too tired to start working. Unhealthy habits eventually add up to unhealthy lifestyles that don’t make you feel good. Conversely, healthy habits lead to healthy lifestyles that do wonders for your motivation, productivity, and happiness. So, commit to your good habits, the ones that give you a sense of peace or accomplishment like journaling, meditating, exercising, or staying connected with friends and family. Your habits are the building blocks of your life, so when you set and commit to good habits, you also improve the overall quality of your life. 

Finding it hard to stick to your habits? Try the 2-day rule: Don’t skip a habit for two days in a row. Missing a habit for one day feels easily justifiable, but when it becomes a week or a month, you lose momentum and you may end up quitting. This rule allows you to take a break when you need it while still keeping you on track with your habit. Here’s what following the 2-day rule for a month would look like:

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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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References
Abdaal, A. (2020, July 1). Why motivation is a myth [Video]. Youtube. https://www.youtube.com/watch?v=kzAuvOr-YsM
Clear, J. (2018). Atomic habits: tiny changes, remarkable results: an easy & proven way to build good habits & break bad ones. Penguin Publishing Group. https://www.epublink.com/product/atomic-habits-tiny-changes-remarkable-results-by-james-clear/
D’Avella, M. (2019, September 4). The Two Day Rule [Video]. Youtube. https://www.youtube.com/watch?v=bfLHTLQZ5nc&t=194s
Grant, A. (2021, April 19). There’s a name for the blah you’re feeling: It’s called languishing. The New York Times. https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html
Johnson, N. (2021, March 3). Are you procrastinating more? Blame the pandemic. National Geographic Society. https://www.nationalgeographic.com/science/article/are-you-procrastinating-more-blame-the-pandemic
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PERMA Theory on Well-being

3/7/2023

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Erika Mae P. Silva
Volunteer

In Touch Volunteers attended Bridging Mental Health: The Pursuit of Well-being webinar series by Makati Medical Center, last October 2022. From these webinars, we came to learn many key mental health facts and information. Erika Mae P. Sila shares her takeaways here:
On the last day of the 3rd Webinar Series on Mental Health conducted by the Makati Medical Center (MMC) Department of Neurosciences - Section of Psychiatry, Dr. Lovie Hope Go-Chu talked about Positive Psychiatry. 

One common misconception is that Positive Psychiatry is concerned with happiness, well it is a part of it, however it is more than that. Positive psychiatry is focused on well-being, it is the scientific study of optimal human functioning. Martin Seligman, Father of Positive Psychology, identified five building blocks towards the achievement of well-being and flourishing known as the PERMA.
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​In addition to PERMA, here are some ways on how to be happy and enhance our well-being:

Developing optimism 
Optimism and toxic positivity are two different things. Filipinos are known to be happy people, always full of smiles despite hardships,even in the midst of a disaster. Being a positive person is an important attitude that one should develop to achieve happiness but this positivity should be realistic in order for it to be healthy, or else it would lead to toxic positivity. It is not enough that we are trying to be happy in whatever circumstance we are in because it will not be helpful for our total well-being. 

Avoiding Social Comparison
“Keeping up with the Joneses” or comparing yourself to other people will not really help you and it will prevent you from giving most of your energy into improving yourself and doing what you actually want. 

Being Socially Connected
Filipinos are family oriented but it is also possible to not have a good relationship with your family members however social connectedness does not really need to be fulfilled just within your family, this can also be achieved by reaching out to friends, joining organizations, support groups, and being a volunteer.


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Love Through Active Listening

2/25/2023

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Research by Alex Fojas
Volunteer

There are many ways to show you love and care for someone. Some choose to offer gifts, others prefer to spend quality time together, others show it better though verbalizing it and many more. One of the simplest, and possibly most important, act of love you can do to enrich your relationships is by Listening.
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Andrea Piacquiado

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.

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Etienne Boulanger
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​HOW ACTIVE LISTENING AFFECTS YOUR RELATIONSHIPS

With every conversation we have, especially deep ones, with our loved ones is a chance to better understand each other and connect. Actively listening to your friend, family or partner creates a stronger understanding between you and them. It helps you to:

See the Situation in Another Perspective
When working with a depressed loved one (for example), one should recognize that some part of this bleak, social landscape is created through their interpretations of events.
Paying attention helps them to rehabilitate their interpretations of those events and process their thoughts and feelings about it.


See Your Own Self through a Different View
Remaining neutral and non-judgmental in your responses enables the other person to feel comfortable with sharing their thoughts. It also allows you to see yourself in a different light, discovering your capacity for patience and understanding. Active listening also includes a certain level of self-acknowledgement.


Form a Safe Space Between You and Them
Active listening makes the conversation a safe zone where your loved one can trust that they won't be shamed, criticized, blamed, or otherwise negatively received. It will help to adjust your communication style to meet your loved one’s needs. This will make them feel accepted, acceptance isn’t necessarily the same thing as agreement; it can be enough to simply make eye contact and say, “Yes, I hear what you are saying.” Those who feel that their loved ones are listening to them and taking them seriously are more likely to be receptive to care.

Build Trust with Each Other
In addition to the higher levels of well-being associated with such positive interactions, discussing positive interactions with a loved one may help capitalize on their experience. Those who are actively encouraging and supportive when listening to their loved ones relate their positive social experience further enhance the relationship experience.. 


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Matheus Ferrero

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.



References:
  • Tips for Online Students, Tips for Students: Why Is Active Listening Important for Your Success retrieved from https://www.uopeople.edu/blog/why-is-active-listening-important/
  • What are the Benefits of Active Listening? (2021). Retrieved from https://www.inpd.co.uk/blog/benefits-of-active-listening
  • Active Listening (2016). Office of the Ombuds. Retrieved from https://www.bumc.bu.edu/facdev-medicine/files/2016/10/Active-Listening-Handout
  • Watanuki MF, Tracy R, Lindquist R. Therapeutic listening. In: Tracy R, Lindquist R. Complementary alternative therapies in nursing. New York: Springer; 2006. p. 45-55.
  • Gable SL, Reis HT, Impett EA, Asher ER. To whom do you turn when things go right? The intrapersonal and interpersonal benefits of sharing positive events. Journal of Personality and Social Psychology. 2004;87:228–245.
  • Hollon SD, Thase ME, Markowitz JC. Treatment and prevention of depression. Psychological Science in the Public Interest. 2002;3:39–77.
  • Cuncic, A. (2022). What Is Active Listening? Retrieved from: https://www.verywellmind.com/what-is-active-listening-3024343
  • Smith, L. L. (2018, June 12). Strategies for effective patient communication. American Nurse. https://www.myamericannurse.com/strategies-for-effective-patient-communication/
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Empathy as an Act of Kindness

2/17/2023

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Jeremy Jonathan Garcia
Intern

Empathy is the ability to emotionally feel what other people are feeling, see things from their point of view, and put yourself in their shoes. This is very similar to the concept of sympathy, but there are some significant differences. Sympathy, derived from the Greek words sym and pathos, means to share another's feelings. This is seen when people share an experience in which they feel the same emotions, such as when grieving for someone close to both of you. Empathy, on the other hand, does not require a shared or similar experience; rather, it is the ability to understand the perspective of another, even if you have never lived their experience.
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photo by alex green

Empathy has several benefits. With empathy, you become  better at  understanding of the needs of those around you and the motivations behind their actions. This eventually leads to a second benefit: empathy helps us in controlling our anger toward other people. When we start examining people and trying to understand their point of view, it often becomes abundantly clear how they came to make the decisions or hold the beliefs that they do. Empathy, for example, would lead you to realize that, rather than being angry with someone who is mean to everyone, they may have had a difficult childhood and, as a result, act in this manner. This would often transform your rage into compassion for them. Helping friends work through their emotions, on the other hand, can be a great way to use empathy. Some people simply need someone to listen to them without offering a solution. It may be more beneficial to express empathy for someone's situation rather than offer solutions.
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Then, how do you approach people with empathy? There are a few things you should keep in mind when attempting to respond to someone with empathy. The first is reflecting, which entails listening intently to what the other person is saying while precisely summarizing it in your own words. A second way to demonstrate empathy is an empathetic response or a statement that demonstrates your understanding of what leads them to feel how they currently do. Last but not least, you must name or identify the emotions that you are seeing in them. Here's an illustration of an empathic response to someone.

Friend: I am sad that I can’t go to the party since my parents won’t allow me to go.
You: It sounds like you were really excited to go to the party but your parents won’t let you. (reflecting). That must be difficult (empathetic response). You must be feeling really disappointed (emotion identification).
This is a simple framework that you can use to practice being more empathetic with others. 

It may be a simple and small gesture, but showing empathy to another person is an act of kindness that will be greatly appreciated. It’s a skill that can be learned, so when you are able to try to practice this framework at least once with a loved one or even a hypothetical situation.

References:
What Is Empathy - ​https://www.verywellmind.com/what-is-empathy-2795562

Difference Between Sympathy and Empathy: https://www.merriam-webster.com/words-at-play/sympathy-empathy-difference
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Repressed Facts about Depression and Physical Health

1/25/2023

1 Comment

 

Noel Blanco
In Touch Volunteer

In Touch Volunteers attended Bridging Mental Health: The Pursuit of Well-being webinar series by Makati Medical Center, last October 2022. From these webinars, we came to learn many key mental health facts and information.
Noel Blanco shares his takeaways here.
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In our modern world, we learn many words that describe our life especially words that tell how and why we feel during particular situations. Yet, among the majority of the Filipinos, depression seems to be a jargon that revolve only amongst mental health specialists. There also seems to be a pre-conceived notion of what depression really is. It can be demotivating for an individual who is suffering from this condition if we will not make an effort to be aware of how and why depression occur.
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Contrary to popular belief, depression is not just an emotion that go away with time. It can happen in various situations in our life and can be directly linked to our physical health. As a renowned physician once said, "there is no physical without mental health".
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Photo by Darwis Alwan

In recent studies, it shows that depression in particular can affect the physical health of a person. One study revealed that those who are suffering from chronic diseases like diabetes and hypertension are more prone to develop symptoms which can eventually lead to depression. It can co-occur in existing chronic disease making it difficult for those experiencing the situation to achieve optimal health. In co-occurence, it mean that chronic disease is the main culprit but rather a situation where depression suddenly occurs. It can also happen independently at any stage of the chronic disease experienced by the person.

Depression involves a multidisciplinary approach and there is no one-size-fits-all solution. It will take a collaborative effort of health care providers, family members and friends of the individual to directly improve the symptoms brought about by the depression. This can be challenging to those with family members who are clinically diagnosed with depression.

Yet, there is still light on the end of the tunnel. It is important for the family members of individuals dealing with depression to encourage the person to build resilience as one of the strategies to minimize the impact of depression.

There should be a genuine effort of building connection in providing comfort to those people with depression. It is a big help that they realize that there is someone who is willing to listen to their struggles in facing depression. Allow the person to discover themselves and explore their individuality to improve their self-esteem. For the family members, they should be accepting to manage the different changes experienced by the individual with depression. They need to put things in right perspective and see depression as a healing journey for the person rather than a problem to be solved. Appreciation to one's journey is essential and strengthen the morale of the person with depression.

​Another thing to look for is to help the person to develop healthy lifestyle habits. It is shown in the previous studies that a diet rich in fruits and vegetables has a positive impact to overall mental health of an individual. Regular physical exercise shown to alleviate the depressive symptoms. The previously mentioned strategies are just the tip of an iceberg to manage depression.
Depression may be daunting at first but with the positive outlook of dealing can go a long way. More studies need to be done to provide clarity on ways to really help those who are diagnosed with depression. With In-Touch, we are committed to create awareness about different mental health topics like depression. For more information on how you can be involved, you visit our website provided below.
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Always remember there's no physical health without mental health.

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Photo by The Lazy Art Gallery
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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Photo by Kamaji Ogino
It’s the reason why we need to really look into our lifestyle if we want to avoid mental health repercussions brought by careless decision. We need to modify the food we eat on a daily basis. It’s basic to our knowledge that fruits, legumes, nuts and vegetables promote a healthy  body. We also need to commit ourselves to regular physical exercise for at least 30 minutes a day. Another study showed that positive social connection can improve our well-being and provide long-term benefits to our physical health. It is said that without positive connection with others, the physical effects are similar to smoking 2 packs of cigarettes.
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It is a commitment to prioritize lifestyle modification and it can be challenging at times. But with the advancement of evidence-based studies, a new field called lifestyle medicine has been created. It uses lifestyle therapeutic intervention to prevent, arrest and often reverse chronic conditions.
It is fascinating to know that there is a field dedicated to making us totally committed to healthy lifestyle.

Here at In Touch, our counselors will help you in developing materials that will improve your lifestyle. We also have expert resource speakers on lifestyle medicine, should you wish to impart mental health awareness to your organization, company or community.

​If  you want to know more, feel free to email us at intouch@in-touch.org.


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.
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