Login

Tag: mental health

Categories
Blog Everyday Thriving General Restorative Practices Wellbeing Practices

Sweat the Stress Out: The Science of Beating Burnout by Working Out 

burnout

What is ‘burnout’ and what can we do about it?

Have you ever caught yourself spacing out while finishing a task at work, juggling multiple things at once, or even just feeling so monotonously stuck inside a routine? More often than not, we’ve all noticed ourselves feeling drained to the core while carelessly attending to our demands. Manifested as symptoms of exhaustion (i.e. physical and psychological), dissociation, as well as a lack of motivation, burnout commonly occurs among individuals with stressful roles and this work-related fatigue encompasses one’s well-being as it affects productivity, commitment, and morale (Celestin & Vanitha, 2017; Naczenski et al., 2017). The consequences of burnout might tempt us to engage in certain activities that might not be helpful to us (e.g. drinking, smoking, etc.) (Muteshi & Kamya, 2024). While there are different ways for us to poorly cope with this, there are alternative ways for us to positively fight it as well and such is through the productive movement of our bodies. Exercise, whether cardio, resistance training, or other forms, is actually a strong weapon against burnout and here are its benefits (Basso & Suzuki, 2016; Bretland & Thorsteinsson, 2015; Gerber et al., 2020; Naczenski et al., 2017): 

  • Clearer thinking 
  • More positive mood 
  • Lower stress levels 
  • Improved well-being 
  • Better sense of accomplishment 
  • Reduced emotional exhaustion 
  • Decreased perceived stress 

Exercise was also found to be a significantly helpful component in therapy-oriented approaches in order to recover from burnout (Ochentel et al., 2018). Furthermore, studies show that engaging in movements that are involved with rhythm, breath work, and grounding strategies can help calm our nervous systems down and make us more resilient in the face of stress (Porges & Dana, 2018). That said, we can view exercise as an accessible way to tolerate or cope with distress and its related feelings or phenomena such as burnout (Linehan, 2015). 

How can we sweat the stress out?

We don’t have to go to such physically strenuous lengths for us to recover from burnout. Studies have shown that even just a bit of exercise can help yield the benefits that were mentioned earlier (Basso & Suzuki, 2016; Star, 2023). Here are some types of exercises you can try out (Basso & Suzuki, 2016; Bretland & Thorsteinsson, 2015; Ochentel et al., 2018; Star, 2023): 

  • Cardio and aerobic – Running, cycling, brisk walking, swimming, 
  • Resistance training – Lifting weights, making use of bodyweight 
  • Social activities – Dancing, yoga, tai-chi
  • Sports – Individual or team sports 

Additionally, even doing these for just a short period of time can already release a significant amount of endorphins in order to improve our moods right away just on its own (Basso & Suzuki, 2016). When deciding on which activity/ies to do, it helps that you actually want to do or enjoy that type of exercise as this builds consistency in the long run (Star, 2023). So whether it’s dancing, swimming, strengthening your muscles through weights, or building stamina through cardio – know that you’ll more likely get further if you’re happy with what you’re doing. The world is your oyster! You’re not just limited to one type of exercise. For instance, doing cardio together with lifting weights actually maximizes the likelihood of you yielding positive results not just psychologically, but also physically (Bretland & Thorsteinsson, 2015). Thus, know that the type, intensity, and duration of exercise really depends on what works best for you. Lastly, it’s important that you tailor your workout to the status of your health, lifestyle practices, and personal preferences in order to build an exercise routine that is both safe and successful (Gerber et al., 2020). 

Beating Burn Out

To beat burnout, of course, it is vital that we commit ourselves into doing so – even with what little motivation we have left. You might feel a little less confident and unmotivated at first before building these through time, or vise-versa, you may feel ready to start a new routine but might lose interest after a while. That’s okay and completely normal! Here are some tips that might help as you go through your journey (Bretland & Thorsteinsson, 2015; Celestin & Vanitha, 2017; Ochentel, Humphrey, & Pfeifer, 2018; Porges & Dana, 2018): 

  • Move forth with compassion: Allow yourself some kindness and patience as you start your fitness journey and know that progress is not linear. 
  • Baby steps: Try to build consistency until your routine becomes a habit – slowly yet surely, and the smallest effort on your most tiring days still does count. 
  • A healthy life is a happy life: Don’t forget that exercise must be accompanied by other healthy habits (e.g. proper rest, healthy diet, avoid unhealthy substances, etc.).
  • Switch it up when you feel stuck: Try new exercise routines or find a buddy or group to make work-outs seem more enjoyable and uplifting. 

Working out is merely a piece of the puzzle in the grander scheme of tools to help us take care of ourselves mentally and physically, yet has immensely impactful effects when done properly. Not only is it good for our body, it also helps us balance how we respond to stress by bringing us back down to what feels safe (Porges & Dana, 2018). Finally, seek the professional help you need should things get really tough (e.g. training coach, therapist, etc.). Remember, baby steps and your body will thank you tomorrow in ways that might surprise you.

References:

  • Basso, J. C., & Suzuki, W. A. (2016). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: a review. Brain Plasticity, 2(2), 127-152.
  • Bretland, R. J., & Thorsteinsson, E. B. (2015). Reducing workplace burnout: the relative benefits of cardiovascular and resistance exercise. PeerJ, 3, e891. 
  • Celestin, P., & Vanitha, N. (2017). From burnout to balance: Managing mental health in high-stress projects. 
  • Gerber, M., Schilling, R., Colledge, F., Ludyga, S., Pühse, U., & Brand, S. (2020). More than a simple pastime? The potential of physical activity to moderate the relationship between occupational stress and burnout symptoms. International Journal of Stress Management, 27(1), 53. 
  • Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press. Muteshi, C., Ochola, E., & Kamya, D. (2024). Burnout among medical residents, coping mechanisms and the perceived impact on patient care in a low/middle income country. BMC Medical Education, 24(1), 828. 
  • Naczenski, L. M., de Vries, J. D., van Hooff, M. L., & Kompier, M. A. (2017). Systematic review of the association between physical activity and burnout. Journal of occupational health, 59(6), 477-494. 
  • Ochentel, O., Humphrey, C., & Pfeifer, K. (2018). Efficacy of exercise therapy in persons with burnout. A systematic review and meta-analysis. Journal of sports science & medicine, 17(3), 475. 
  • Porges, S. W., & Dana, D. (2018). Clinical applications of the Polyvagal Theory: The emergence of polyvagal-informed therapies. Norton. Star, K. (2023). Mental health benefits of exercise: For your body and brain. Verywell Mind. https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094
Categories
Blog Everyday Thriving General Wellbeing Practices

That’s Cringe! What It Means, Why We Feel It, and How to Deal With It

cringe

Have you ever been hit by a sudden wave of secondhand embarrassment? That gut-wrenching

feeling that makes you squirm, shift uncomfortably, or even physically recoil, all because you just saw someone do something painfully awkward? Or maybe you remembered something embarrassing you did years ago, and suddenly you’re blushing all over again? That feeling is what we call “cringe.”

But what exactly is cringe?

It’s a unique emotional response we get when we witness someone make a social blunder or a faux pas that jeopardizes their social image or even ours, even if it’s not happening to us directly or right now (Escoe et al., 2024). It also happens when someone tries to make a good impression but completely messes it up in a way that’s hard to ignore.

According to research, cringe is a vicarious emotional reaction. That means it happens when we witness someone break social norms or mess up their social “integrity” (Mayer et al., 2021). The interesting part is that these social transgressions are usually trivial and pretty harmless. They don’t have serious moral consequences, and sometimes they even make us laugh.

Physically, cringe can show up in a bunch of different ways. Maybe you flush or scrunch up your face. You might squirm in your seat, cover your mouth, or even shout “eww!” Some people break into a sweat or get goosebumps. Your face might feel hot, and your whole body reacts, even when your brain logically knows it’s not you in that awkward moment. 

That reaction? That’s cringe.

Cringe vs Embarassment

Now, to make it clear, cringe isn’t quite the same as embarrassment. Embarrassment is something we feel about ourselves when we mess up socially, especially if others see it. Think about waving back at someone who wasn’t waving at you, or accidentally calling your teacher “mom.” It’s sort of like an instant feeling of awkwardness that is personal.

Cringe, on the other hand, is more like secondhand embarrassment. It’s what we feel when someone else does something awkward or socially uncomfortable. Like watching a person try way too hard to seem cool in front of new people, or the classic example of someone pulling out a wedgie in public. It’s awkward, it’s uncomfortable, and it makes you squirm just watching it. What’s even funnier (or more painful) is that we can also cringe at ourselves, like remembering something cringey we did years ago and feeling all those feelings all over again.

So why do we feel cringe in the first place?

Well, humans are inherently social creatures. We share emotions, we try to figure out what others are thinking, and we quickly learn what kind of behavior leads to embarrassment or shame. Since belonging is a basic survival instinct, we naturally avoid things that might make us look weird, awkward, or unacceptable to others.

When we see someone break a social rule, or suddenly remember an embarrassing moment of our own, our brain treats it like a social threat. That’s why we squirm, look away, or get that full-body “eugh” feeling. It’s basically our brain trying to protect us from experiencing the same awkwardness firsthand.

A more neurological explanation could be that certain parts of the brain, like the anterior insula, which helps us process self-conscious emotions like embarrassment, are closely connected to the amygdala, our brain’s “emotion center”. When these two areas work together, they help explain pain empathy, or that feeling we get when we experience someone else’s pain or embarrassment, almost as if it were our own (Paulus et al., 2014).

Cringe ~kind of~ has a social power.

Surprisingly, cringe doesn’t just make us uncomfortable, it also makes us want to talk about it.  Sharing cringeworthy moments can actually make us feel better, because it gives us a chance to compare ourselves to the person who messed up… and feel a little more socially competent in the process (Escoe et al., 2024).

It’s like saying, “At least I’m not that awkward!” and that makes us feel better about ourselves.

With that said, how do we handle cringe:

Although cringe is not the most comfortable feeling, it is a normal reaction that we all experience. It is unavoidable, but what we can do is to handle it with grace, or even a little humor.

Here are some ways to handle that awkward feeling:

  1. Pause, breathe: When you witness something awkward that catches you off-guard. Pause, let yourself be shocked or embarrassed, but don’t forget to breathe and let the awkwardness float away.
  2. Shift your focus: Instead of dwelling on the cringe, check your phone, chat with a friend, or think about something else. 
  3. Remember, it’s not always serious. Everyone’s got a “wait, did I really just do that?” moment, and most cringeworthy moments are harmless. But it’s honestly funny looking back, and can even turn into funny stories later.
  4. Practice empathy. Put yourself in their shoes. Think about how the other person might be feeling. Chances are, the person who made the cringe move feels just as awkward. Cut them some slack– we all mess up sometimes, or even give them a mental high-five for bravery.
  5. Find the humor (but keep it kind). Sometimes the best cure is a little giggle. Like when someone pulls a wedgie in public… Yeah, awkward, but hey, life’s too short not to laugh a little.

EMBRACE YOUR INNER CRINGE!

At the end of the day, cringe is part of being human. Awkward moments happen to the rest of us, but they do not last forever. The key is to be kind and not to take these moments too seriously– sometimes, they even make life more interesting.

References:

  • Escoe, B., Martin, N. S., & Salerno, A. (2024). EXPRESS: That’s So Cringeworthy! Understanding What Cringe Is and Why We Want to Share It. Journal of Marketing Research. https://doi.org/10.1177/00222437241305104
  • Mayer, A. V., Paulus, F. M., & Krach, S. (2021). A Psychological Perspective on Vicarious Embarrassment and Shame in the Context of Cringe Humor. Humanities, 10(4), 110. https://doi.org/10.3390/h10040110
  • Paulus, F. M., Müller-Pinzler, L., Jansen, A., Gazzola, V., & Krach, S. (2014). Mentalizing and the Role of the Posterior Superior Temporal Sulcus in Sharing Others Embarrassment. Cerebral Cortex, 25(8), 2065– 2075. doi: 10.1093/cercor/bhu011
Categories
Blog General

How to Pace Yourself During A Mental Rally

During the month of September, Filipinos across the country participated in university walkouts

and anti-corruption protests—not only to remember the past, but to confront the present in pursuit of a better future. Alongside the streets, voices resonated in the digital universe through trending hashtags like #NeverAgain and #EndCorruption, proving that activism today unfolds both on the ground and online. After all, rallies are not merely physical and political movements; they are also psychological experiences shaped by emotion and identity. With this heightened visibility comes a pressing question: how can individuals express themselves with passion while maintaining boundaries that safeguard their mental health?

Doomscrolls and Division: The Double-Edged Feed

The recent movements of activism have also highlighted social media’s risks. What begins as a simple click to reply or comment can quickly spiral into heated exchanges, especially when opposing sides clash in public threads. Excessive social media use could also contribute to heightened stress, exposure to misinformation, and even addictive consumption patterns that make it difficult for individuals to step back and recharge.

This dynamic was clearly visible across the nation. Newsfeeds were flooded not only with solidarity posts and live updates from students walking out of their classrooms, but also with misinformation campaigns that sought to discredit activists and trivialize their concerns. At the same time, continuous live streams of Senate and House hearings gave the public a sense of real-time involvement, yet they also encouraged marathon viewing and constant commentary. For many, the attempt to keep up with every update—every tweet, livestream, and headline—became mentally draining, producing more fatigue than clarity.

Social media mobilizes students, creates visibility, and sparks public discourse, but without balance it can also leave individuals overwhelmed, disillusioned, or even disengaged. When every notification feels urgent and every online debate demands a response, the mind loses the breathing room it needs to process, reflect, and recover. This is why social media care is not a luxury—it is survival.

To sustain both the movement and the mental health of those actively involved, individuals can turn to wellness practices designed to transform digital activism from a source of exhaustion into a practice of empowerment.

Four Moving Forth

This is where the concept of social media wellness becomes crucial. Filipino youth are becoming more conscious of the tension between digital empowerment and mental strain. The challenge is not to abandon platforms but to engage with them mindfully.

  1. Mindful Consumption – Being intentional about when and how much to scroll. Excessive online engagement through watching livestreams and prolonged periods of scrolling could leave you physically and mentally drained.
    • Avoiding late-night doomscrolling
    • Setting time limits for certain applications 
    • Turning off push notifications if necessary

This preserves mental clarity and helps us practice boundary-setting. Online feeds become a tool of learning rather than a source of stress. By curating both the time and type of content consumed, we are more likely to feel empowered rather than exhausted. 

  1. Constructive Engagement – Our online interactions also contribute to social media wellness. Negative encounters such as trolling, misinformation, or toxic debates could lead to higher psychological distress. When we choose to purposely engage online, we build digital spaces that nourish empowerment and solidarity amongst various communities. This involves choosing to:
    • Share verified information (e.g., check sources, prioritize official channels, cross-reference across different media outlets)
    • Amplify marginalized voices (e.g., credit actual source, share directly though reposts or quotes)
    • Foster respectful dialogue (e.g., use “I” statements, avoid trolls, discuss rather than provoke)
  2. Digital Rest and Recovery – Logging off after a long day of posting or moderating is not defeat but self-preservation. When we participate in physical rallies, we are likened to needing water and breaks. Similar to this, online engagements also require time away from screens.
    • Strategic pauses such as device-free meals, mindful walks, or intentional disconnection after long posting sessions, allow our emotional and cognitive systems to recharge.
    • Balanced routines including proper meals and enough sleep directly influence and help stabilize our energy and focus.
    • Grounding activities (such as journaling, meditation, or physical exercise) sharpens focus and prevents burnout. 

Without these breaks, even the most committed individuals could be susceptible to burnout or withdrawal. Rest is not then conceptualized as a retreat—it is a strategy for endurance, ensuring that our digital engagements remain a well-paced marathon rather than a sudden sprint.

  1. Collective Care – Filipino collectivism extends into online spaces, but it also thrives in face-to-face interactions through peer circles and community support networks. In moments of heightened activism, individuals often draw strength not only from their individual convictions but from the presence and encouragement of peers. Research underscores that social support acts as a protective buffer against depression, anxiety, and stress, reinforcing the idea that resilience is not simply an individual characteristic but a shared endeavor. Collective care can take many forms:
    • Checking in on friends after emotionally and/or physically challenging rallies,
    • Setting up group chats focused on well-being rather than just logistics, or
    • Hosting informal debriefing sessions where people can process experiences without judgment

These practices ensure that solidarity does not remain merely symbolic but becomes genuinely restorative. In this sense, activism becomes sustained by the quiet, ongoing work of caring for one another’s mental health.

Rallying for Truth and Wellness

The recent anti-corruption protests and university walkouts remind us that activism is not only about confronting power but also about sustaining ourselves in the process. Economics provides the grievances, social media supplies the stage, psychology fuels the action—and wellness keeps it alive. The mental rally is real: it happens every time you scroll, post, argue, or march. What ensures its endurance is not only passion, but also balance—the mindful choice to care for oneself and for one another while fighting for change. By practicing mindful consumption, engaging constructively, resting intentionally, and nurturing collective care, students can ensure that their digital and physical activism remains a force for change rather than a source of burnout. In this way, the call for accountability in the nation also becomes a call for accountability to ourselves: to protect our energy, to honor our limits, and to remember that lasting change requires not just resistance, but resilience.

References:

  • Boulianne, S. (2015). Social media use and participation: A meta-analysis of current research. Journal of Communication, 65(3), 524–534. https://doi.org/10.1111/jcom.12118
  • Chadwick, A., & Stromer-Galley, J. (2016). Digital media, power, and democracy in parties and election campaigns: Party decline or party renewal? International Journal of Press/Politics, 21(3), 283–293. https://doi.org/10.1177/1940161216646731
  • Gentzkow, M. (2019). The economics of social media. Annual Review of Economics, 11, 439–464. https://doi.org/10.1146/annurev-economics-081919-050239
  • Lacap, J. P. G., Galang, J. R. F., & Torres, D. A. A. (2022). Social media wellness of the Filipino youth: A basis for policy and program development. Philippine Journal of Psychology, 55(1), 1–28. https://www.ejournals.ph/article.php?id=22783
  • Mheidly, N., Fares, J., & Fares, M. Y. (2022). Coping with social media stress: A systematic review on the role of social media in mental health. PLOS ONE, 17(4), e0267555. https://doi.org/10.1371/journal.pone.0267555
Categories
Blog Dialectical Behavior Therapy (DBT) Everyday Thriving General

What about now? A journal on surviving the Adulting stage

adult stage

Somewhere along the way of finding out what to put in my CV and what to wear for my job interview, or maybe in between deciding whether to resign or not, up to paying my monthly bills and attending social events and date nights. I just happened to find myself in the middle of the fast-paced wave of life, unable to utter a word to begin answering the question of my friend, “Kumusta ka?” Then, I realized how adult life has really struck me hard and for real.

According to studies, emerging adulthood or the transition period from adolescence to adulthood, whose age ranges from 18 to 29 years old, is one of the most crucial and challenging periods an individual undergoes. After graduating from college, individuals are faced with a reality that is usually uncertain and unstable. Coming from the structured environment of school where next steps are defined and established, suddenly, you are expected to decide on which path to take, or what kind of job you would want to pursue or engage in. Being independent in aspects of financial, physical and mental health has also become one of the expectations as you become an adult. However, what makes this life period interesting and concerning is the recent trends in statistics showing the increasing stress levels and mental health concerns among young adults over the years. Statistics show that the stress levels of young adults across generations are increasing, with an average of 3.4 to 5.8, now at 6 out of 10 ratings. According to Dr. Chelsea Dudley, a clinical psychologist at Coastal Therapy Group, California, while the developmental demands of the early adulthood stage continues to be the same, i.e., financial and career and relationship-related concerns, other environmental and societal factors in the present such as inflation, political instabilities, and other health-related concerns that has surfaced as a result of the post pandemic era, aggravated the stress levels of these individuals (Medaris, 2023). These compounding factors, together with the fast-paced and competitive era of technology and social media, have left young individuals overwhelmed as they try to navigate their lives. No wonder, numbers also show that across age ranges, 18 to 25-year-olds have been the ones with the highest prevalence rate of mental illness at 33%, and with about 75% of these young individuals reporting having mental health problems related to depression and anxiety, peaking at 24 years of age (Parvin et al., 2025; Mozafaripour, 2025).

While we also recognize that these numbers may have been influenced by several factors, surveys and reports have been consistent in saying how challenging it is to transition to being an adult (Gordon & Gordon, 2023); Significantly challenging that in the past decade that the term “Adulting” has been invented, to refer to the act of being or behaving as an adult–living up to the expectations and responsibilities of life. This makes us wonder, how do we really survive and work on this challenging phase of life? Here is an outline of life skills we hope to work on to survive the adulting phase:

Revisiting Management skills: from time to energy

Most self-help articles and journals would actually highlight the importance of time management skills, including executive functions such as planning and prioritization, to become more productive. However, in the book of James E. Loehr and Tony Schwartz titled “The Power of Full Engagement,” they pointed out that while time is an important element in being productive, energy is also a vital factor that can actually drive efficiency (Morgan, 2024). This is also in recognition that in this fast-paced culture, our
energy and motivation may fluctuate and that is something we cannot fully control. This also shifts our understanding of ourselves to becoming more self-aware since energy is internal while time is
conceptually external; that in managing our commitments, we can be more conscious of our own capabilities at a certain point in time, lessening the tendency of being overwhelmed by demands in the
long run. In a more practical sense, energy management looks like creating a personalized schedule for oneself in a day, gauging when the peak of your energy and matching the most demanding tasks in that moment. It is about taking short and meaningful breaks in between to prevent energy depletion. With that, energy management entails taking care of physical health also, knowing that the energy level is crucial in achieving efficiency and productivity. In managing both time and energy, we hope to maximize our full capabilities while not being pressured and swept away by the business of life and may end up compromising our well-being (Morgan, 2024).

Emotion Regulation Skills: Modulating and understanding internal cues

As we recognize how overwhelming things can be in this adulting phase, we cannot spare ourselves from having reactions to particular changes in our daily lives. As a consequence, we may actually find ourselves feeling frustrated, disappointed, anxious, confused and sad along the way. These difficult emotions, just like any emotion, when not regulated and processed, may actually affect psychological well-being. In regulation, it is vital that young individuals are able to pause and label their own emotions to better manage them. Oftentimes, our emotions and reactions are tied to our own sets of
values we assign to situations and ourselves. For instance, emotions of anger and frustration may usually spring from situations where your limits and boundaries may have been crossed, or perhaps when you feel unjustly towards some situations. Sadness, on the other hand, may mean that you have lost something or someone, which is usually accompanied by guilt. These emotions, when understood, give us insights and enlighten us about our own tendencies and ultimately our own values. This understanding of oneself is vital, knowing that identity formation and engaging in stable and fruitful relationships are the developmental tasks needed to be achieved during the early adulthood stage (Munsey, 2006).

Additionally, emotion regulation skills are also relevant in this phase because it is the time and space for exploration, given the availability of opportunities. In a sense, having good regulation skills
means equipping oneself with the capability to explore with ease, knowing how to self-soothe, cope and maneuver in the face of unpredictable situations. With this, we remember that one good practical example of an unpredictable situation is in the context of dating. This, as we mentioned, has been one of the developmental milestones identified at this stage of life – deciding whether to engage and be committed to a romantic relationship. For most young adults, dating has been a complex process of knowing oneself and the other person (potential partner) that can surface a lot of insights, stir up values and beliefs and confront wounds and triggers (Munsey, 2006). As such, to survive and become successful in this adulting phase, there is really a need to understand oneself, our preferences and values first in order to better manage our emotions and reactions, and eventually be able to deal with life decisions.

Communication Skills: Recalibrating situations and expressing oneself


As we’ve established the importance of a deeper understanding of oneself, the next skill that needs to be developed is the ability to communicate and express oneself. This is especially true as young
adults engage in conversations and daily encounters with family, work and other relationships. Communication skills are relevant as young adults start to form and solidify their sense of self and set boundaries with other people. Remember that the emerging adulthood phase is also a transition towards becoming independent and self-reliant (Munsey, 2006). Sometimes, the challenge is when we know what we want to do and who we want to become and be with, but we can’t primarily work on it because we cannot speak and express ourselves better,. There is also that consideration of outcomes or consequences should we choose to express ourselves.

A Psychologist named Marsha Linehan described in her dialectical behavioral approach that in terms of developing our communication skills, there can be three situations to look at depending on what is your goal and priority in the context of relationships. That is: a) those situations where we need to assert our needs to other people b) those situations where you may want to communicate something but you want to maintain the quality of relationship you have with the person/people or c) you just simply want to communicate but also maintain your self-respect.

In the first situation, she presented the acronym D-E-A-R M-A-N to be used in asserting one’s needs (Eist, 2015). Describe the Situation – Stick to the facts and state them as they are, without the interpretations. Express – state your own feelings about the situation. With this, it is relevant that we use I-statements (I feel…, I am…) to communicate a sense of accountability on one’s own feelings. Assert – Clearly say and describe your needs and Reinforce – propose how the situation can be to their favor also to them if they choose to grant your request and cooperate. In doing this, Linehan also reminded us that it is very important that we stay mindful of the objective, appear confident and be willing to negotiate to arrive at a win-win situation (Eist, 2015).

Meanwhile, in the second situation, Linehan proposed the acronym G-I-V-E when we may want to communicate having the goal and priority of maintaining the quality of the relationship we have with
other people (Eist, 2015). She said that it is essential that we become Gentle in our delivery and that we show Interest in their dispositions. We may also need to be Validating in the way we see their views without the need to agree with them. It is also relevant that we do this in an Easy and respectful manner (Eist, 2015).

Lastly, Linehan also gave the acronym F-A-S-T when it comes to situations where we want to preserve our self-respect. She said that it is necessary that we become Fair not just to ourselves but also to
others. There shall be no taking advantage of the other and of oneself. This also means that there shall be no over-Apologizing on your end; that sorry shall only be said in sincerity and on when it is truly warranted. Sticking to one’s own Values relative to the situation is also a must as that is also a reflection of becoming Truthful and not making excuses and being of ill intention (Eist, 2015).

Truly, life transitions are one of the most crucial and great wonders of human nature. As Jeffrey Jensen Arnett, a psychologist, described, “Emerging adulthood is a time of life when a lot of important turning points are reached, so it’s endlessly dramatic and fascinating.” (Munsey, 2006). While it is undeniably overwhelming, it is also a period of growth and possibilities.

References:

  • Eist, H. I. (2015). DBT Skills Training Manual, 2nd Ed. Marsha M. Linehan (2015) New York. The Journal of Nervous and Mental Disease, 203(11), 887. https://doi.org/10.1097/nmd.0000000000000387
  • Gordon, J. A., & Gordon, J. A. (2023, April 10). Quarterlife crisis among emerging Adults: a phenomenological study – the IAFOR Research Archive. The IAFOR Research Archive -https://papers.iafor.org/submission66173/
  • Medaris, A. (2023). Gen Z adults and younger millennials are “completely overwhelmed” by stress. In American Psychological Association. https://www.apa.org/topics/stress/generation-z-millennials-young-adults-worries
  • Munsey, C. (2006). Emerging adults: The in-between age. American Psychological Association, 37(7). https://www.apa.org/monitor/jun06/emerging
  • Morgan, M. (2024, October 15). Understanding time and energy management strategies for peak productivity. Herrmann Singapore. https://herrmann.com.sg/understanding-time-and-energy-management-strategies-for-peak-productivity/
  • Mozafaripour, S. (2025, May 16). Mental Health Statistics [2024]. University of St. Augustine for Health Sciences. https://www.usa.edu/blog/mental-health-statistics/#:~:text=Mental%20illness%20can%20affect%20anyone%2C,14%2C%20and%2075%20percent%20experienced
  • Parvin, M., Etienne, A., & Wagener, A. (2025). Investigating lifestyle risk and protective factors for depression in young Adults: Insights from a Large-Scale Cross-Sectional study. American Journal of Lifestyle Medicine, 15598276251347226. https://doi.org/10.1177/15598276251347226
Categories
Blog Wellbeing Practices

Dancing Through Life: Integrating Mindfulness and Movement in Daily Living

Laya Alampay

When people ask me how long I’ve been dancing, I usually start counting the years from my freshman year in high school. In reality though, I’ve been dancing and moving for as long as I can remember. Whether it was recreating dance sequences from music videos, pretending that I was a popstar, or needing to dance for field demonstrations at school, I was always moving and grooving. 

This might be why I used to be intimidated by mindfulness exercises. As someone who loves moving around, and as someone whose mind endlessly wanders, the thought of having to sit still and meditate wasn’t something that particularly excited me. I had this impression that maybe mindfulness just wasn’t my thing, and that I would have to find other ways to work on my mental health. But the more that I started to grow and evolve in dance, and the more that I actually understood mindfulness, the more that I discovered that the two aren’t actually very different. In fact, all this time, I was unknowingly developing mindfulness through dance.

Let me share how I developed the attitudes of mindfulness through dance: 

1. Non-judging

A form of dance that I’ve come to love is freestyle – basically a form of improvisation. No choreographed routine, no planning ahead, just pure reliance on how your body naturally moves to the music. Admittedly, having to do freestyles used to make me self-conscious. In the beginning, it was something that seemed so intimidating to me. Over time though, I opened myself up, and it eventually became one of my favorite things to do. I found freedom and expression in not questioning or judging the choices my body was making, ultimately allowing myself to fully immerse in the moment.

2. Patience

Typically, we’re taught to stay on beat by using counts of 8. And while this method isn’t necessarily incorrect, it can be harder to apply to more intermediate and advanced choreographies. Even so, dancers can also sometimes get lost in their concentration and count intuitively, rather than actually listening and paying to the music. There’s a term that’s used, “dancing in the pocket” which basically means dancing in reaction to the music, rather than anticipating it. As I tried to get better and better at dancing in the pocket, I made intentional efforts to not rely on just counting in my head, but to actually listen to the music. It challenged me to become more patient and really exercise control over my mind and body.

3. Beginners mind

For almost 15 years now, without fail, every dance team I’ve joined starts every new training cycle with going back to very similar basic foundational drills. Whether the rookie or the senior, we all go back to the same drills. By doing these drills over and over again, and by embodying a beginner’s mindset, I’ve been able to develop a strong foundation that has allowed me to be stronger and more versatile. By adapting a beginner’s mindset, I also learned to appreciate every learning opportunity, and not take for granted all the small steps of hard work that I put in. Most importantly though, keeping a beginners’ mind keeping me curious, and keeps me excited to learn and grow.

4. Trust

One of the things that I’m most thankful for is that in all the years that I’ve been dancing is that I’ve never encountered a major injury that required me to be sidelined for an extended period of time. Sure, I might have sprained my ankle, strained a couple muscles, and I might have also dislocated my elbow once (although that wasn’t actually from dance!), but for the most part, I’ve been able to take care of my body. One of the biggest reasons why I’ve been able to do this is because I’ve learned how to listen and trust my body. I know when to push my body, and when to give it rest. And whenever I’m nervous, I’ve also learned to trust my body, and trust the training I’ve put in to prepare my body as best as I can.

5. Non-striving

I’m not going to pretend that I’m not competitive and that I never had dance ambitions. However, I was also lucky to have coaches and mentors who, more than winning, instilled the importance of enjoying the moment, and simply putting the best version of yourself on stage. Although we could be extremely competitive during training, come actual competition day, all of that would be thrown out the window. Nothing else mattered than pouring our hearts out and enjoying the moment. Ironically, non-striving has helped me stay in the competitive scene longer. I’ve actually been able to maintain a healthy and sustainable relationship with the demands of competing because my focus is centered around the process, and not the outcomes. 

6. Acceptance

I used to think that dance was universal. And by this, I thought that dance could mold the body to move in very specific ways. Over the years, a frustration I frequently encountered was: “why don’t I look like them?” I realized though, that as much as there are ways our bodies can move similarly, ultimately, every body works and moves differently. Our individual and unique movement is a power and a strength, and not a limitation. I came to discover that it’s not about exactly copying other people’s movements, but it’s about recognizing your own body, and understanding your own movement. By embracing and accepting your body and how it moves, it gets easier to actually understand how you can grow and improve.

7. Letting go

To this day, and even after years of experience, I’m still hit with waves of panic and anxiety before stepping on stage. And even in the simpler things like running choreography at the end of class, I will still feel moments of nervousness and uncertainty. But once your cue and the music starts, once you actually start moving, nothing else matters. You find yourself letting go and submitting to the music. And at the end of a stressful day or a stressful week, there’s no better feeling than having a few precious moments of just letting go of your inhibitions, and releasing all that stress. 

Over the past couple years, more and more dance studios have popped up across Metro Manila. There’s also been a lot more beginner classes of various styles. It’s been really fulfilling seeing dance become more accessible and approachable. And I guess this shouldn’t be a surprise since dance has always been a great form of exercise not only for our physical health but also our mental wellbeing. Not only this, but dance helps provide safe spaces and builds connection and communities. So if you’re curious, or even maybe just looking for a new activity to explore, I highly encourage exploring dancing through life!

Categories
Blog Thrive at Work

Cultivating Mentoring Relationships for Psychotherapists

mentoring

“It’s important that you feel held.” These words of my clinical supervisor echo in my mind whenever I am in a helping process with someone in distress. And rightly so, for I received those words when I myself was going through distress – managing my first complex case as a starting psychotherapist. My client that time just experienced a terrible trauma and attempted suicide. They survived, thankfully, but I remember feeling overwhelmed, distressed over my client’s safety, and doubtful of my own efficacy. My clinical supervisor made space for me to share my inner process of working with this client; listening attentively, guiding with reflective questions, and, when necessary, sharing advice and her own experience as a beginning therapist. It was her generous sharing of both her technical expertise and compassionate presence that enabled me to replenish my reserves to support my client. Eventually, my client was able to find her path towards safety and thriving; and I also grew to be more competent and confident in my skills. That space became my concrete experience of the parallel process in therapy work; being made to feel held so that one can, in turn, also cultivate a safe holding space with clients and colleagues.

Beyond a space to experience the parallel process in therapy work, having mentoring relationships has been found to positively impact both the professional and personal life of a clinician. Mentoring is defined as “a personal and reciprocal relationship in which a more experienced professional acts as a guide, role model, teacher, and sponsor of a less experienced professional” (Johnson, 2017). Benefits of having a network of mentoring relationships include strengthening one’s clinical competence, self-confidence, and self-identity as a clinician, connections, and career opportunities. Studies show that those who receive mentoring tend to feel more committed to their profession, accelerate their professional development, access more opportunities, and may even earn more than those not receiving mentoring. In the sometimes isolating and emotionally taxing context of therapy work, being connected to a “constellation of mentors” can help nourish one’s socio-emotional well-being and replenish one’s compassion. And while getting a mentor can just happen organically, we can also be more intentional in cultivating our personal “board of mentors” with the following steps:

1. Reflecting on one’s development goals (professional and personal) and mentoring needs.

What is my personal and/or professional vision and mission? What are my values and goals? What skills, knowledge, or opportunities would support these? 

    Once these are clear, it’s easier to identify one’s mentoring needs. What kind of exposure, guidance, and role model would best support one’s goals? Mentoring relationships can range from more formal clinical supervision under structured training programs and academic mentoring, or more informal such as having coffee conversations with more proficient others. It can focus on seeking guidance regarding specific skills, current or future role, one’s profession. But it can also focus on non-work matters such as fitness, spirituality, financial proficiency, that support work-life balance and self-care. While early-career professionals profit the most from highly structured and technical supervision, mentoring relationships for mid-career professionals tend to grow less formal and more collegial peer coaching. These can be found in joining special interest organizations, networking with peers in events, or one’s informal network of professionals. Meanwhile, those in the advanced level of their career often take on the guiding role.

    2. Reaching out to a potential mentor

    While it may be daunting to proactively strike a relationship with a potential mentor, it can be affirming to know that mentoring relationships can also be rewarding for mentors. Evidence suggests that having mentees can feel fulfilling, generative, and re-energizing on the side of a more senior professional. Other challenges may be more logistical, such as challenges in availability, limited access to groups or programs providing mentoring, or limited local specialists in the area we would like to be mentored in. To these concerns, it may help to cast wide one’s net and list down all potential guides, as well as leveraging on technology and teleconferencing to access possible guides outside of one’s immediate location. Once the list is set, you can check out these tips and sample templates for reaching out to potential guides.

    3. Reciprocal relationship building

    Keeping the mentoring relationship warm and mutually rewarding is beneficial for all involved. In reality, many potential mentors already have busy schedules, so cultivating the attitude of a mentee that is a pleasure to guide and finding ways to contribute to a mentor’s goals can make the relationship more reciprocal. Mentors are found to gravitate towards a mentee who is proactive, strives for excellence, is open and responsive to feedback, collaborates with the mentor’s goals, and demonstrates commitment to growth.

    Concrete ways to keep the engagement productive and reciprocal may include preparing well for mentorship meetings, following through on one’s commitment, and determining what you can bring to the mentoring relationship. For more formal interactions, setting parameters on when to close the formal mentoring relationship (but keeping the connection open) would be helpful. The APA expounds more on guidelines for both mentors and mentees here. 

    To sum, cultivating mentoring relationships is beneficial across the arc of one’s professional development as a psychotherapist. To strengthen your constellation of guides, you can:

    • Reflect on your values and mentoring needs.
    • Reach out to potential guides.
    • Build a reciprocal relationship with them.

    If you’ve done all these and find yourself remembering a guide who made an impact on you in the past, this might be a good time to touch base with them again. Or perhaps consider paying it forward and becoming a mentor yourself.

    References:

    • American Psychological Association. (2012). Introduction to mentoring: A guide for mentors and mentees. Retrieved from https://www.apa.org/education-career/grad/mentoring
    • Phan, J. (2021, March 10). What’s the right way to find a mentor? Harvard Business Review. Retrieved from https://hbr.org/2021/03/whats-the-right-way-to-find-a-mentor
    • Johnson, W. B. (2017). Mentorship in the life and work of the private practitioner. In Handbook of Private Practice: Keys to Success for Mental Health Practitioners (2017th ed., pp. 222-234). Oxford University Press.
    Categories
    Blog Everyday Thriving

    My Idea of a Compassionate Christmas…♫: Celebrating the Holidays amidst Adversities

    Self-Compassionate Christimas

    The onset of popular Christmas songs tells us that connecting with our loved ones brings

    happy memories and joy amidst the holiday rush. 

    However, for some of us dealing with mental health challenges and difficult situations, Christmas songs and the concept of celebrating the holidays can bring painful emotions. We may be uncomfortable when pressured to “pretend” or appear happy and embrace the festive spirit. We may even feel difficult emotions such as guilt and shame when we have to prioritize ourselves and our mental health. Some of us may be dealing with loss, being away from loved ones, conflicts in relationships, and daily challenges such as financial and physical stress.

    For students, additional stress and anxiety could mean abrupt or difficult changes in routine, navigating family dynamics and expectations to “perform” for others, and sometimes having to share academic achievements and deal with comparisons. 

    For adults, parents, and employees alike, this could mean additional responsibilities that can increase physical, emotional, and mental exhaustion while managing conflicting feelings. 

    Hence, preventing burnout and finding your balance from the push and pull of the holidays is significant. We can harness our inner strength of Self-compassion to build our resilience and moments of joy during the holidays. According to Kristin Neff, this means (1) treating ourselves with kindness despite the painful emotions we may be going through, (2) having a sense of common humanity in our struggles, and (3) practicing mindfulness while seeing our experiences from a compassionate and balanced perspective. 

    Research shows that practicing self-compassion and healthy emotional boundaries increases emotion regulation and well-being, which helps us genuinely connect with family and friends during the holidays. 

    Here are 5 tips to celebrate this holiday season with self-compassion:

    1. Be gentle with yourself and take time to listen to your emotions.

    Acknowledge your feelings with kindness and curiosity. Treat yourself with compassion and understanding when holiday activities prompt difficult and painful feelings. Start by observing, describing, and participating in your emotions without judgment and pressure to “pretend” otherwise. Remember that feelings and emotions come and go, and it is a natural human experience to feel these in light of the challenges that you may be going through. Recognize the pattern that starts to emerge when you are beginning to react. Instead, respond to your emotions with awareness and self-validation: 

    ● “It makes sense that I am feeling this way.”

    ● “It makes sense that I am feeling different than others may expect me to, and that is okay.” 

    ● “I am not my emotions. My emotions come and go. It does not define me. I can cope.” 

    2. Self-soothe to relax and cope with the stress.

    We can be there for ourselves by practicing mindfulness of our emotions and body sensations to create a sense of safety amidst the holiday stress and pressures. This also helps in modeling emotion regulation to others. When feeling overwhelmed, practice self-soothing techniques, such as breathing and emotional grounding exercises, to return to the present moment. Self-compassion means treating ourselves as a friend in stressful times. Part of this intention is to care for ourselves and accept our emotional experiences as they happen. 

    ● Pause and take a self-compassion break. 

    ● Practice deep and affectionate breathing exercises. 

    ● Practice Loving-Kindness Meditation. 

    3. Prioritize and set your boundaries

    To understand our comfort level and build moments of joy, evaluate what’s important to you and your mental health. Do things mindfully and one at a time. Manage your expectations. It is okay to delegate or ask for help. Keep the holidays in perspective and set boundaries to balance your to-do lists and emotional needs. Putting our priorities into action and communicating them means taking care of ourselves first and managing our capacity to care for others. 

    ● Start by writing a list of what truly matters to you and your intentions (“What I am going to do” and “What I am not going to do”). 

    ● Know your limitations and practice radical acceptance to enhance self-compassion when learning to delegate and saying “no.” 

    ● Remember that you can step back when you need to by being mindful of your expectations and limitations.

    4. Reframe your thoughts and soften your critical voice

    Step back from self-judgment and notice negative self-talk. Talk to your critical voice as if talking to a friend. Soften your critical voice by responding with kindness and compassion. Be curious and respond with a reassuring and loving tone. Show physical kindness and warmth to yourself by practicing compassionate self-hug and reframing through compassionate self-talk. 

    ● Ask yourself: “What are my emotions trying to tell me right now?” 

    ● “It makes sense that you are worried about me. You want to look out for me but are taking a harsh approach. Could you let my inner compassionate self say a few words now?”

    5. Seek support and meaningful connections.

    We are not alone in experiencing painful emotions during the most joyous time of the year. Feelings of sadness, loneliness, frustration, and even anger are a part of human nature that everybody goes through at some point in our lives, and they can happen even during the holidays. Reminding ourselves that we are a part of a community may help lessen our tendency to withdraw and self-isolate. When we are compassionate to ourselves and others, we can also be more authentic and confident in participating in holiday activities. 

    ● Seek out or stay in therapy for additional support. 

    ● Reach out to a friend or your loved ones and specifically connect with supportive individuals within your circle. 

    ● Interact with others and in holiday events positively and within your set boundaries. ● Volunteer to engage your empathic nature and enhance your mood with positive actions. 

    ● Join support groups that help you increase your sense of community with others. 

    Remember that finding balance in celebrating despite adversities encourages us to respect our feelings while enjoying what we value during the holidays. We can find gratitude in small things and embody a gentle and compassionate holiday.

    Sources:

    • American Psychological Association. (2023, November 30). Tips for parents on managing holiday stress. https://www.apa.org/topics/parenting/holiday
    • American Psychological Association. (2023, November 30). Holidays don’t have to mean excess stress. It’s time to reframe your thoughts.
    • https://www.nationwidechildrens.org/family-resources-education/700childrens/202 3/12/how-adults-can-help-children-prevent-and-decompress-from-holiday-stress ● Hendel, H.J. (2020, November 25). Surviving painful holiday emotions. National Alliance on Mental Illness.
    • https://www.nami.org/blog-post/surviving-painful-holiday-emotions/
    • Mutz, M. (2016). Christmas and subjective well-being: A research note. Applied Research in Quality of Life, 11(4), 1341–1356. https://doi.org/10.1007/s11482-015-9441-8
    • Neff, K. (2003). Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself. Self and Identity, 2(2), 85–101.
    • Páez, D., Bilbao, M. Á., Bobowik, M., Campos, M., & Basabe, N. (2011). Merry Christmas and Happy New Year! The impact of Christmas rituals on subjective well-being and family’s emotional climate. International Journal of Social Psychology, 26(3), 373–386.
    • Velamoor, V., Voruganti, L., & Nadkarni, N. (1999). Feelings about Christmas, as Reported by Psychiatric Emergency Patients. Social Behavior & Personality: An International Journal, 27(3), 303–308

    Categories
    Blog Everyday Thriving General Thrive at Work Thrive in School

    ADHD Diagnosis: Complexities and Caveats

    ADHD

    The Philippines has made significant strides in mental health awareness, thanks to professionals, advocates, and service users’ efforts. Initiatives such as the Philippine Mental Health Act (R.A. 11036) and the recognition of the rights of psychosocial disabilities under the Magna Carta for Disabled Persons (R.A. 7277) have played pivotal roles in this progress. Advocacy groups are also pushing for legislation like the Neurodivergent People’s Rights Act (H.B. 9787).

    Despite these advancements, stigma and misunderstanding surround neurodevelopmental disorders, particularly Attention Deficit Hyperactivity Disorder (ADHD). This is a developmental disorder characterized by patterns of hyperactivity, inattention, or a combination of the two. A diagnosis is given based on the severity of symptoms, level of impairment, and the presence of symptoms since childhood. Globally, ADHD affects 5-7.2% of youth and 2.5-6.7% of adults ,,; but Philippine figures are unfortunately scarce and outdated.

    Consider a young boy in his Grade 1 classroom, labeled as “makulit,” “pasaway,” and even “bad,” while he struggles with symptoms of ADHD that go unrecognized. Similarly, imagine a woman in a bustling high-rise building, where her difficulties staying organized lead to exclusion from important email correspondences and social gatherings, all because her colleagues are unaware of her ADHD diagnosis.

    Unfortunately, ADHD is still so often shrouded in stigma. Those grappling with the disorder find themselves wrestling to keep pace with the demands of daily life, be it at school, work, or social settings.

    Recognizing ADHD as a genuine challenge and not a character flaw, is vital for supporting individuals and dispelling misconceptions.This condition, when properly diagnosed, can be life-saving, paving the way for individuals to alleviate suffering and reclaim their power. But however well-intentioned, there is still a risk of overdiagnosis- an issue that is particularly prevalent in the realm of ADHD, but also within the realm of mental health diagnoses at large. Overdiagnosis can occur due to various factors, ranging from clinician practices to caregiver influences, but this often looks like overprescription of medications and unnecessary interventions. In the case of ADHD, changes in criteria in the

    Diagnostic and Statistical Manual of Mental Disorders between its fourth and fifth editions have contributed to this concern- it added examples of symptoms seen in adolescents and adults, lessened impairment criteria, and revised the age of onset.

    We must also remember that for children, a certain level of kulit is normal and developmentally appropriate. It is a quintessential part of childhood, after all — to dash around, create chaos, and indulge in one’s imagination. However, what distinguishes ADHD diagnosis is the severity and persistence of symptoms over time to the point that there is impairment.

    Context also may play a role in facilitating overdiagnoses and misdiagnoses. While legislative progress and heightened awareness have improved access to care, our “digital by default” age has introduced new challenges, further complicating the diagnostic process for mental health disorders. For example, during the pandemic, the proliferation of misleading TikTok videos about ADHD posed a significant risk, as many individuals were facing attention challenges. A study revealed that over half of these videos were misleading, with non-healthcare professionals being the primary uploaders, potentially leading to widespread misinformation and self-diagnosis among their viewers.

    On the other hand, many individuals may go undiagnosed until much later, their struggles well-masked by societal expectations and coping mechanisms. There exist gendered differences in the diagnosis of ADHD: boys are significantly more diagnosed with ADHD compared to girls due to differences in presentation. Girls with ADHD often exhibit the inattentive type, which may not manifest as disruptive behavior and consequently may be overlooked for treatment unless their symptoms significantly impact their daily functioning.

    And with any diagnosis, whether physical or not, early intervention is crucial. Effective treatment during childhood can significantly improve symptoms and overall functioning, leading to better outcomes. Unfortunately, if left untreated until adulthood, ADHD can result in chaotic lifestyles, other co-occurring mental disorders, and challenges in various aspects of life.

    The journey towards an ADHD diagnosis can be unexpectedly complex. For individuals who resonate with ADHD symptoms, every step of the way demands cautious decision-making. It is crucial to be discerning with the information you consume and the healthcare providers that you trust. Ensure that they are equally diligent.

    Self-reflection is also essential. Clarify your “why” behind seeking a diagnosis—It could be that receiving ADHD treatment might help you lead a much more fulfilling life. It could also be that you want relief from years of overcompensation. Whatever your “why” is, seeking a comprehensive assessment is essential in this process to tailor-fit treatment to your unique brain. It is not a one-size-fits-all diagnosis, however general the diagnostic manual may make it appear to be; a detailed picture of how your mind works, pinpointing your strengths and challenges, will help specify what you need.

    Seeking consultations from various professionals, such as clinical psychologists and psychiatrists, can offer valuable insights and interventions for managing ADHD. Therapy is a crucial component of tailored interventions—it provides individuals with a safe space to learn more about themselves, as well as equips them with essential skills and strategies to cope with their symptoms. Additionally, executive function coaching can further empower individuals with ADHD to navigate daily challenges effectively and achieve their goals. Executive function coaching focuses on enhancing skills like organization, time management, and task prioritization- these are skills that are often affected by ADHD symptoms. By addressing these areas, your quality of life may be significantly enhanced.

    Despite the leaps and bounds in mental health perceptions, access, and service delivery, there is still much work to be done. Whether for ourselves or others, there is no time like the present to advocate for better education on mental health concerns like ADHD. Indeed, it is an ongoing journey to challenge misconceptions, develop discernment, and embrace the complexities of these issues. However, it is essential to see the merit in all this effort, to recognize that finally receiving the proper help can save lives. By advocating for improved access to accurate diagnosis and comprehensive treatment, we can empower individuals with ADHD to finally thrive in their communities.

    For Executive Functioning (EF) coaching and other clinical services, contact us at clinic@wethriveinc.com.

    Sources:

    https://lawphil.net/statutes/repacts/ra2018/ra_11036_2018.html
    http://hrlibrary.umn.edu/research/Philippines/RA%207277%20-%20Magna%20Carta%20of%20Disabled%20Persons.pdf
    https://hrep-website.s3.ap-southeast-1.amazonaws.com/legisdocs/basic_19/HB09787.pdf
    Posner J, Polanczyk GV, Sonuga-Barke E. Attention-deficit hyperactivity disorder. Lancet. 2020;395(10222):450–462. doi: 10.1016/S0140-6736(19)33004-1.
     Song P, Zha M, Yang Q, Zhang Y, Li X, Rudan I. The prevalence of adult attention-deficit hyperactivity disorder: A global systematic review and meta-analysis. Journal of Global Health. 2021;11:04009. doi: 10.7189/jogh.11.04009.
    Thomas R, Sanders S, Doust J, Beller E, Glasziou P. Prevalence of attention-deficit/hyperactivity disorder: a systematic review and metaanalysis. Pediatrics. 2015;135(4):e994–e1001. doi: 10.1542/peds.2014-3482.
     Merten, E. C., Cwik, J. C., Margraf, J., & Schneider, S. (2017). Overdiagnosis of mental disorders in children and adolescents (in developed countries). Child and adolescent psychiatry and mental health, 11, 1-11.
    Substance Abuse and Mental Health Services Administration. DSM-5 Changes: Implications for Child Serious Emotional Disturbance [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. Table 7, DSM-IV to DSM-5 Attention-Deficit/Hyperactivity Disorder Comparison. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t3/ 
    American Psychiatric Association. (2022). Neurodevelopmental disorders. In Diagnostic and statistical manual of mental disorders (5th ed., text rev.).
    Yeung, A., Ng, E., & Abi-Jaoude, E. (2022). TikTok and attention-deficit/hyperactivity disorder: a cross-sectional study of social media content quality. The Canadian Journal of Psychiatry, 67(12), 899-906.
    Bruchmüller, K., Margraf, J., & Schneider, S. (2012). Is ADHD diagnosed in accord with diagnostic criteria? Overdiagnosis and influence of client gender on diagnosis. Journal of Consulting and Clinical Psychology, 80(1), 128–138. https://doi.org/10.1037/a0026582 
     Ginsberg, Y., Quintero, J., Anand, E., Casillas, M., & Upadhyaya, H. P. (2014). Underdiagnosis of attention-deficit/hyperactivity disorder in adult patients: a review of the literature. The primary care companion for CNS disorders, 16(3), 23591.

    Categories
    Blog Everyday Thriving Thrive at Work

    Creating workplaces where “care” matters

    culture of care

    The month of October is Mental Health Month, and this year we are focusing on how to build workplaces that embody wellbeing. To learn more about our ongoing work with organizations to create these cultures of care in their workplaces, stay tuned for our upcoming activity Leading with Care: The Neuroscience and Practice of Leading a Culture of Care in the Workplace on 07 November 2023.

    In We Thrive, we look at mental health as the coming together of many different factors which determine the capacity of a person to live in a way that allows them to reach their fullest potentials. Of course, our individual exercise of our faculties is critical: how we cope with difficult experiences and savor positive ones; how we pay attention to how we feel and think about ourselves and the world; how we interact with others and take part in their lives; and so on. Nowadays, we refer to things like this using the umbrella term “self-care” (ISF, 2023). But as we probably already know, individual efforts are sometimes not enough to reach. We don’t always cope particularly well; we aren’t always able to stop and smell the roses; we aren’t always able to pay attention to what’s happening; and our ability to be part of other people’s lives, or let them be part of ours, is not always at its best. Sometimes, you need help. “The ability to ask for and obtain help is a valuable life skill,” as psychologist Debbie Sorensen puts it, partly as a comment to our culturally-ingrained hyper-focus on independence (Sorensen, 2022). So besides “self-care”, realizing our potentials includes the essential component of togetherness, where interdependence is just as prized as independence, and where reaching one’s potentials is not simply an individual effort. We can call this “community care”: as author and psychotherapist Minaa B. defines as “[using] our power, privilege, and resources to better the people who are both in and out of our scope of reach” (Minaa B., 2021). 

    The idea that “our wellbeing is contagious” gives us a sense of how embedded the impulses of community care actually is in our human makeup, and how our own health and flourishing depends as much on others as it does on our own efforts in ways that sometimes surprises us (Suttie, 2020). And in relation to workplace stress and one of the primary mental health challenges of “[managing] the pressures so that life is productive and enjoyable” (Teasedale, 2006), the idea of community care can provide a more integrative approach to ensuring the wellbeing of people in the context of groups and institutions. We know for example the consequences of a lack of consideration of wellbeing can be, with losses in the millions whether we’re referring to potential profits or working days lost to attrition or sick leaves (Graveling et al., 2008). Conversely, we know about the even greater benefits taking wellbeing seriously has to all kinds of organizational and business outcomes (Sears, Shi, Coberley, & Pope, 2013). But where do you begin? In this article, we want to share some advice about how to apply the concept of “community care” to thinking about how organizations can build up its practices towards creating workplaces where “care” is integral rather than supplemental to the overall business strategy.

    Community care in three categories

    Thanks to some clever analysis of the literature, researchers were able to offer a more condensed definition of this widely and wildly defined idea of self-care: “The ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being” (Martínez, Connelly, Pérez, & Calero, 2021). Using these three concepts, we can organize our thinking about wellbeing along these lines and how they might apply to community care. How can workplaces create spaces and relationships where people can support each-other’s capacities for awareness, self-control, and self-reliance?

    1. Awareness. This is about the ability to monitor, measure, and interpret one’s experiences (or “symptoms”, as used in their paper). This awareness is the natural first step to achieving wellbeing: after all, you cannot act wisely without the appropriate information. Applied to community care, this means helping each-other bring attention to our concerns, whether this means identifying specific forms of support or simply articulating some difficulty in or out of work in order to have some much-needed emotional release. Besides this, it also means helping each-other bring attention to our wins, allowing us to become more present to moments worth celebrating and appreciating. And building on the idea of interpretation, awareness is about bringing attention to the “meaning” of experiences, and helping each-other discern how our experiences at work match up with our values, beliefs, goals, and how we want life to be in general.

    Reflection: Are employees afforded the necessary resources, opportunities, and structures to cultivate greater awareness? Do the relationships between peers and between team members and team leaders foster a sense of safety and security where people are not only able but encouraged to work together to identify, articulate, and respond to their experiences as a community?

    1. Self-control. In the words of Martínez and colleagues, self-control is the “product of a person acting as a unitary being and engaging in regulation and control of their self and emotions”. Achieving wellbeing, whether we like it or not, requires perseverance, sustained effort, and more than a little strategizing. Applied to community care, this means helping each-other initiate and build on the habits necessary for regulation, maximizing our individual abilities to contain and ground ourselves. It also means creating relationships and systems within the workplace that don’t unnecessarily tax these abilities. Borrowing the researchers’ use of the term, self-control in the context of community care means thinking of the community as a “unitary being”, where each person must in some ways exercise responsibility for another’s capacity to recover and return to states of calm and ease.

    Reflection: Are employees afforded the necessary resources, opportunities, and structures to cultivate greater self-control? Do the relationships between peers and between team members and team leaders foster that sense of trust that, to the extent possible, we can rely on one-another as a means of regulating when things get tough? 

    1. Self-reliance. Though not defined directly in the study, the researchers offered a case study about a man who “sustained a wound to his right leg when he slipped in a canyon” but that, while he “was aware of the injury”, the man “did not treat the wound, and his entire leg became swollen, red, and hot”. So while taking consideration of the case study’s particular context, we can think of self-reliance as our ability to initiate the appropriate actions by ourselves, which requires a level of self-efficacy, self-trust, and a general belief that we can do something with our circumstances. Applied to community care, this means helping each-other create the necessary cognitive and behavioral scaffolding in our work to both have the appropriate level of trust in our own abilities (remember: asking for help is an important skill) and the necessary skills for acting on that self-confidence in productive and meaningful ways. Using the case study, self-reliance is both about trusting that your team will help you with the wound and also about your team trusting you enough to at least clean and dress the wound first.

    Reflection: Are employees afforded the necessary resources, opportunities, and structures to cultivate greater self-reliance? Do the relationships between peers and between team members and team leaders create an environment that is not only challenging but also encouraging? 

    For mental health support services, email us at resilientteams@wethrivewellbeing.com or contact us to sign-up for sessions with our mental health clinicians.

    References (in order of appearance)

    1. https://isfglobal.org/what-is-self-care/ 
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8488814/ 
    3. https://psyche.co/guides/how-to-ask-for-help-without-discomfort-or-apology 
    4. https://www.wellandgood.com/what-is-community-care/ 
    5. https://greatergood.berkeley.edu/article/item/why_taking_care_of_your_own_well_being_helps_others 
    6. https://www.sciencedirect.com/science/article/abs/pii/S1476179306000188 
    7. https://www.ncbi.nlm.nih.gov/books/NBK75294/ 
    https://www.liebertpub.com/doi/full/10.1089/pop.2012.0114
    Categories
    Blog Everyday Thriving Thrive at Work Thrive in School Wellbeing Practices

    To hear and be heard: ideas for meaningful conversations for nurturing life

    The month of September is celebrated globally as Suicide Prevention and Awareness Month. To learn more about suicide and how we can support each-other, see this article. If you need to talk to someone or if you are in need of urgent help, please proceed to the nearest hospital emergency room, or proceed to the end of this article for the contact numbers of various local 24/7 crisis lines.

    Stereotypes aside, as an organization providing psychological care, We Thrive’s work admittedly has a lot to do with conversations. It is something we take for granted, not always realizing that this very peculiar human capacity is one of the building blocks of human civilization (Crystal et al., 2023). Conversations are also one of the building blocks of human life: as psychologist Lucy Foulkes puts it, when conversations “allow us to learn something important about ourselves, about the other person, or about the world” (Foulkes, 2021), truly remarkable things happen. Such conversations, when they are “meaningful”, can turn even otherwise mundane chatter (what we label “small talk”) into subtle gateways for deeper interactions (Macquire, 2023). They make possible the flourishing of all those aspects of being human: sensing and holding our emotions (Lieberman et al., 2007), articulating the various aspects of the self (McLean and Morrison-Cohen, 2013), developing new behaviors and perspectives (Albright et al., 2016), relieving and easing painful experiences (Kardas, Kumar, and Epley, 2021), making sense of life as a whole (Tarbi et al., 2021), and much more. Speech of this kind has a literal healing effect, hence the well-earned stereotypical predominance of “talk therapy” methods in clinical psychological practice (Lindberg, 2023).  As social beings, as author Arthur Dobrin puts it: “With conversation, we find a place where we belong” (Dobrin, 2011).

    In our ongoing observance of Suicide Prevention and Awareness Month, we want to offer some practical points for reflection for having meaningful conversations, particularly those you want to check in on and support through difficult experiences.

    The look and feel of a meaningful conversation

    The main feature of a meaningful conversation is the experience of being “heard” — an experience which is, without exaggeration, “one of the most basic, yet potent needs we have as social beings” (Fowler, 2022). Most of us know from personal experience how painful not being heard can be, and how influential it can affect our own ability to hear others. Not being heard can have many precipitating factors: maybe there are basic differences in communication style (Khiron Clinic, 2021); or maybe the capacities of one or both people in the conversation to hold big or uncomfortable feelings are limited (Brosch, 2015). It could be some other factor, like adverse childhood experiences (Zlate, 2020), which are not within our present control. Whatever the case, when we are not heard, some of our most fundamental needs — the needs to feel that “we are taken seriously, that our ideas and feelings are acknowledged, and that we have something to share” (Nichols, 1995) — cannot be met.

    So how do we get to meaningful conversations where we feel taken seriously, acknowledged, and feel that what we share has value? We may be tempted to offer advice right away or resort to offering affirmation.

    But “problem-solving” is not the same as “hearing”, and our impulse to give instructions or shoo away difficult feelings with aspirations of pleasantness, while usually very well-intentioned, may not reflect the other person’s true needs. This is what is often meant by “toxic positivity”: when the resolution to be quote-unquote “happy” is not grounded in the present reality which might demand more emotional complexity.

    So having said that, what does “hearing” actually look like? Thankfully, a few scholars have looked into this. In a series of studies, the concept of being “heard” — described by the authors succinctly as “a key variable of our time”, given our modern propensities for distractions — was operationalized according to five components (Roos, Postmes, and Koudenburg, 2021). Here, we will present how these were understood and some points for reflection to guide how we apply these to making our conversations truly meaningful. 

    1. Recognizing our “voice”. This is about “being able to express myself freely, that is, being able to say what I want to say.” In meaningful conversations, there must be that sense that, while some social filters might be appropriate in any given situation, we are able to say what we think or feel without fear of being criticized, demeaned, or thought poorly of. It is the sense that, right or wrong aside, what we say is welcomed.

    Reflection: In our conversations, do we offer a sense of security that allows the other person to say what they need to say, and that we are willing and able to welcome what they say — even if they’re about something difficult and uncertain?

    1. Receiving “attention”. This is about feeling that the other person “focused their attention on what I said”. In meaningful conversations, there is a conscious effort to home in on the details, verbal or otherwise. It is the sense that what we say merits curiosity, and that there is a richness in what is being said that is worth patiently drawing out.

    Reflection: In our conversations, do we offer expressions of interest that communicate to the other person that what they have to say is important, and that we really want to understand them?

    1. Receiving “empathy”. This is the perception that “the other tried to take my perspective and emotionally understand me.” In meaningful conversations, the affective contents of what we say — not just the words, but the conditions that led us to say what we say — are appreciated. It is the sense that the other person is resonating with us at a level that is deeper than the dictionary definitions of our statements, and that we are allowed to speak with more vulnerability, confident that, at the minimum, our vulnerability will be cared for.

    Reflection: In our conversations, does our presence invite the other person to let their guard down, even a little, so that what they say communicates more truthfully what their hearts dictate? (At least to the extent possible, given the circumstance. Emotions are complex, after all!)

    1. Receiving “respect”. This is the feeling that the other person “valued what I said (my voice) and me as a person”. In meaningful conversations, while all human activity is prone to human errors of misunderstanding, we are taken and honored as we are. It is the sense that whatever prejudices there may be are set aside — or at least owned up to, honestly — and that the interaction is grounded in a commitment to the fact that we are human beings deserving of compassion.

    Reflection: In our conversations, does our approach show the other person that we accept and honor them as they are, however and whatever they may be?

    1. Experiencing “common ground”. This is the perception that we can “understand each other’s point of view”. In meaningful conversations, there is a kind of exchange that allows both people’s perspectives to be influenced in a constructive way, allowing not just greater understanding of the nuances of these differences, but a greater appreciation of how such differences can lead to the same goals of cultivating a more meaningful life. While there may be significant divergences in the way we come to our conclusions, these conclusions are ultimately grounded on a desire for the greatest good — and that our conception of the “good” can be deepened and strengthened by one-another.

    Reflection: In our conversations, do we communicate an openness to hearing the other person’s views, and an openness for our own views to be positively influenced by them?

    Being able to initiate and sustain such a potent human activity is one of our best means for promoting healing for ourselves and one-another. By cultivating these five components, we can be better placed to leverage the power of conversations to cultivate human flourishing both within and beyond our difficult experiences.

    For mental health support services, email us at resilientteams@wethrivewellbeing.com or contact us to sign-up for sessions with our mental health clinicians.

    If you need to talk to someone or if you are in need of urgent help, please proceed to the nearest hospital emergency room, or call these 24/7 crisis lines:

    DOH-NCMH Hotline

    0917-899-USAP (8727)

    0966-351-4518

    0908-639-2672

    (02) 7-989-USAP (8727)

    1553

    Hopeline PH

    0917-558-HOPE (4673)

    0918-873-4673 (HOPE)

    (02) 8-804-HOPE (4673)

    2919

    In Touch Crisis Line

    0917-800-1123

    0922-893-8944

    (02) 8-8937603

    References (in order of appearance):

    1. https://wethrivewellbeing.com/world-suicide-prevention-day-responding-to-suicide-with-resilience-and-compassion/ 
    2. https://www.britannica.com/topic/language 
    3. https://psyche.co/guides/how-to-have-more-meaningful-conversations 
    4. https://carolinemaguireauthor.com/how-to-make-small-talk/ 
    5. https://www.healthline.com/health/mental-health/talk-therapy#how-effective 
    6. https://pubmed.ncbi.nlm.nih.gov/17576282/ 
    7. https://www.tandfonline.com/doi/abs/10.1080/15283488.2013.776498 
    8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5344154/ 
    9. https://www.apa.org/pubs/journals/releases/psp-pspa0000281.pdf 
    10. https://www.sciencedirect.com/science/article/abs/pii/S0738399121003335 
    11. https://www.psychologytoday.com/intl/blog/am-i-right/201112/conversation-makes-us-human 
    12. https://thedmcclinic.ie/blog-the-importance-of-being-heard/ 
    13. https://www.goodtherapy.org/blog/listen-up-why-you-dont-feel-heard-in-your-relationship-0810154  
    14. https://www.pacesconnection.com/blog/adverse-childhood-experiences-and-interpersonal-relationships 
    15. https://www.compassionate.center/docs/Why-listening-is-so-important.pdf 
    https://psyarxiv.com/73jgn