Who hasn't been hurt by the acts or words of other people? Perhaps family often chastised you as a child, a coworker ruined a project, or your lover had an affair. Perhaps you've been through a terrible situation, such as being physically or emotionally assaulted by a close relative. These kinds of wounds can leave people with long-term feelings of anger and bitterness, as well as a desire for revenge. When we get hurt, we may either hold on to our resentment, bitterness, and ideas of vengeance - or we can learn to forgive and move forward. What will you choose? It's harder than it sounds to forgive someone, especially when the pain they caused us still haunts us at night. As a result, our sense of self-worth decreases. Our ambitions and hopes have been crushed, and we have lost something quite valuable to us. We would like to be compensated for our damages (Hoy, 2021). Having these kinds of thoughts and feelings is normal, and letting go of your pain is also not an easy process. It takes time to forgive, but as you strive toward it, you will discover that it is well worth your time, instead of holding grudges. To forgive is to set the prisoner free and to discover that the prisoner was you (Farrelly, n.d.). Never let resentment imprison you for the rest of your life. It will ruin you and your other relationships. Learn to forgive and it will take away the power that the other person still has in your life. Consider how forgiveness may improve your life by providing you with serenity, happiness, and emotional and spiritual healing. Forgiveness is more about our own hearts than it is about the other person. (Good Therapy, 2019). Forgiveness has a great impact on both our physical and emotional health. According to Weir (2017), forgiveness is linked with positive mental health outcomes such as reduced anxiety, sadness, and severe psychiatric illnesses, as well as fewer physical health symptoms and lower death rates. Therefore, forgiveness is a necessary aspect of psychological healing. None of us are perfect, at the end of the day. We all have a tendency to hurt one another as humans. Nobody's life has ever been perfect, and no one has ever needed forgiveness for whatever they said or did. References: Farrelly, M. (n.d.). L. To Forgive Is To Set A Prisoner Free And Discover That The Prisoner Was You. Qouteikon. Retrieved from https://www.quoteikon.com/to-forgive-is-to-set-a-prisoner-free-and-discover-that-the-prisoner-w as-you.html. Good Therapy. (2019). Forgiveness. Retrieved from https://www.goodtherapy.org/learn-about-therapy/issues/forgiveness. Hoy, L. (2021). Why It's So Hard To Forgive. Issue I Face. Retrieved from https://issuesiface.com/magazine/why-is-it-so-hard-to-forgive. Weir, K. (2017). Forgiveness can improve mental and physical health. American Psychological Association. https://www.apa.org/monitor/2017/01/ce-corner

What we do with our brain is powerful because it is more capable than we think. Approximately our body has 86 billion neurons that can remarkably adapt, learn, and heal, and rewire themselves. This is because of the brain’s neuroplasticity. As defined by Voss et al. (2017), neuroplasticity refers to “the brain’s ability to modify, change, and adapt both structure and function throughout life and in response to experience.” Neuroplasticity occurs throughout life regardless of age. Given the premise that the brain can rewire itself, it is no secret that it can also rewire the brain to optimize one’s mental health. In this article, here are three practical tips to rewire our brains for better mental well-being: 1. Get yourself moving with exercise! In the study of Zhao et al. (2020), it is found out that exercise (e.g., resistance exercise, aerobic exercise, and mind‐body exercise) can help reduce depressive symptoms. Through their research, they discovered that exercise can increase the neuroplasticity of the hippocampus and the volume of white matter; in effect, it can enable the brain to create adaptive behavioral changes in mental health. In other research, exercise is proved to be useful in clinical interventions in mental health disorders such as the slowing down the progression of Alzheimer’s disease (Lin et al., 2018) and substance abuse disorders (Zschucke et al., 2012). As we live in a fast-paced environment, starting small in finding time for an exercise routine can still bring incremental changes in our mental health in the long term. Take your own pace and find the exercise routine that works in your terms, because surely this tip can truly uplift your mood! 2. Get mindful through meditation Incorporating mindfulness meditation in your schedule poses various benefits in learning, memory, and emotional regulation. In the study of Hölzel et al. (2011), the participants were asked to perform guide meditations at home for eight weeks. Based on their findings, the participants were observed to have an improved gray matter density in the brain, which is responsible for emotional regulation, cognitive flexibility, learning, and memory processing. In a jam-packed week, it is important to start the day right with healthy mental well-being. Through the practice of mindfulness meditation, you can gain clarity, tranquility, and self-control to face life’s daily challenges in a more proactive way. 3. Grow your brain through the growth mindset Our mindset is a powerful influence on how we view the world. Hence, we must rewire our brain that works for our mental health. Growth mindset has been one of the known psychological concepts, which was coined by Dr. Carol Dweck. People with a growth mindset think that their most basic abilities can be developed through dedication and hard work—brains and talent are only the beginning.” This perspective fosters a passion for learning as well as the perseverance required for exceptional success (Dweck et al., 2007). In line with mental health, healing and thriving mentally start with the realization that you can overcome your adversities. Our thoughts, feelings, and behaviors are intertwined. Thus, by starting with the mind, we can shift how we feel and behave. Indeed, metanoia in mindset does not happen overnight, but with perseverance, you can have a growth mindset for better mental health. Rewiring the adaptive brain sheds light on our ability as individuals to reinvent ourselves and take charge of our mental health. By getting yourself moving, getting mindful, and growing your mindset, you can better navigate life and your mental well-being. Prepared by: Nathaniel M. Sabater - Clinical Intern References: Blackwell, L. S., Trzesniewski, K. H., & Dweck, C. S. (2007). Implicit theories of intelligence predict achievement across an adolescent transition: A longitudinal study and an intervention. Child Development, 78(1), 246-263. Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. doi:10.1016/j.pscychresns.2010.08.006 Kandola, A., Hendrikse, J., Lucassen, P. J., & Yücel, M. (2016). Aerobic exercise as a tool to improve hippocampal plasticity and function in humans: practical implications for mental health treatment. Frontiers in Human Neuroscience, 10, 373. Lin, T. W., Tsai, S. F., & Kuo, Y. M. (2018). Physical Exercise Enhances Neuroplasticity and Delays Alzheimer's Disease. Brain plasticity (Amsterdam, Netherlands), 4(1), 95–110. https://doi.org/10.3233/BPL-180073 Voss, P., Thomas, M. E., Cisneros-Franco, J. M., & de Villers-Sidani, É. (2017). Dynamic brains and the changing rules of neuroplasticity: implications for learning and recovery. Frontiers in psychology, 8, 1657. Zhao, J. L., Jiang, W. T., Wang, X., Cai, Z. D., Liu, Z. H., & Liu, G. R. (2020). Exercise, brain plasticity, and depression. CNS neuroscience & therapeutics, 26(9), 885–895. https://doi.org/10.1111/cns.13385 Zschucke, E., Heinz, A., & Ströhle, A. (2012). Exercise and physical activity in the therapy of substance use disorders. The Scientific World Journal, 2012.

Do you ever feel there is always so much to do with little time? You are not alone. We live in a fast-paced world that promotes the so-called hustle culture. We glamorize working all the time, wherein productivity is defined by being ‘busy’, a jam-packed schedule, and back-to-back meetings. We are conditioned that we should always be working to be described as successful. Unfortunately, our mental health can be negatively affected as a result. On the other hand, rest such as taking breaks can be perceived as some form of idleness. However, in reality, taking breaks is considered significant to optimize one’s mental health. Taking breaks is for the strong because of its psychological benefits. Here are the benefits that you might consider rethinking in your next break time. 1. Taking breaks improves memory In the study of Immordino-Yang et al. (2012), they found out that the brain is not idle during breaks, because it is working hard to process memories, emotions, and experiences. Furthermore, their findings imply that when taking a break, the brain's default mode is triggered, and the brain becomes active in internally focused psychosocial mental processing. As we live in such a fast-paced environment, taking breaks can allow us to better comprehend what is going on around us and have a better understanding of the outside world. Allowing our brains to reboot will, more significantly, let us obtain a fresh perspective in processing our emotions. Our mental health improves when we tackle life's problems more proactively and adaptively with improved emotion processing. 2. Taking breaks enables better decision-making Breaks might help you avoid decision fatigue. Danzinger et al. (2011) found that after a break, positive rulings recover to around 65 percent in the case of Israeli judges. As a result, the next time you're having trouble making a decision, taking a break might help. Regardless of your profession, decision fatigue is apparent. As a result, making decisions impulsively due to exhaustion can have severe consequences that affect our mental health. Such decisions, whether minor or major, might cause us to feel anxious, stressed, or overwhelmed. Thus, taking breaks allows us to rethink our decisions, actions, and behaviors in order to put ourselves in a better position. In hindsight, we all face decisions in our daily lives. We may make better judgments and live a more purposeful and happier life by taking breaks. 3. Taking breaks helps you concentrate better Have you ever wondered why great ideas come to you in the shower? This is attributable to the fact that the brain is designed to focus when it is recharged, which occurs when you take a break. You can focus and gain clarity not only in your work but also in your headspace by taking breaks. Ariga and Lleras (2011) discovered that taking occasional breaks helps people concentrate better and stay focused for longer periods of time. Hence, the better your concentration, the higher your job performance will be. The more effectively the deliverables are optimized, the better your work-life balance will be. Your mental health will improve if you can better balance your job and personal lives. Furthermore, taking breaks provides a variety of psychological benefits that enhance not just one's mental health but also one's productivity. So, the next time you feel bad about taking a break, think about how it improves your memory, concentration, and decision-making. Taking breaks is for the strong, because of how impactful it is to mental health. Together, let us normalize taking breaks for our mental health. References: Ariga, A., & Lleras, A. (2011). Brief and rare mental "breaks" keep you focused: deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 118(3), 439–443. https://doi.org/10.1016/j.cognition.2010.12.007 Danziger, S., Levav, J., & Avnaim-Pesso, L. (2011). Extraneous factors in judicial decisions. Proceedings of the National Academy of Sciences, 108(17), 6889-6892. Immordino-Yang, M. H., Christodoulou, J. A., & Singh, V. (2012). Rest Is Not Idleness. Perspectives on Psychological Science, 7(4), 352–364. doi:10.1177/1745691612447308

Dating has vastly changed over the years. In 1883, the term “courtly love” was first used wherein it is characterized by the relationship between two people being a secret, outside of marriage, with the male counterpart going through physical sufferings in response to his love for his lady. Then by the late 1800s, courting dominated the way how middle and upper-class men looked for partners with the goal to marry them. Potential partners were met through social events or through their friends and relatives. During this time, courting was done privately as partners visited each other in each of their homes, usually accompanied by the woman’s guardian. By the early 1900s, courting shifted into dating wherein couples went out in public together with the only goal to have fun which does not necessarily have to end in marriage. Finally, in the 1960s, dating became less ritualized and less formal. And with the technological advancements that came along the passing of years, dating became even easier. In 1995, the first dating app called Matched.com was made and has since then multiplied. In 2020 statistics, it was reported that there were more than 1,500 dating apps with a booming number of 270 million users worldwide. Most popular of which is Tinder, Bumble, Plenty of Fish, Match.com, and OkCupid. In earlier years, the use of dating apps has been considered to be embarrassing or taboo, but it’s currently way more socially accepted especially by younger people. When the World Health Organization declared Corona Virus Disease as a pandemic in March 2020, most countries were forced to be put in lockdown and people had to stay inside their homes. At the same time, Tinder had its record of the highest number of swipes in a single day which was 3 billion, OkCupid had a 700% increase in dates, and Bumble’s video calls increased by 70%. This eased people’s feelings of isolation and loneliness as dating apps helped individuals to easily connect even when they’re safely quarantined at home. However, this can be alarming as there have been many studies that revealed the disadvantages dating apps cause to their users’ mental, relational, and sexual health. In a 2020 study by Holtzhausen et al., it was revealed that users of swipe-based dating applications (SBDA) had higher levels of distress, anxiety, and depression compared to non-SBDA users. Interestingly, in another study, results showed that Tinder users can simultaneously feel joy, sadness, and anxiousness when using the app, with sadness and anxiousness as the dominating feelings due to social comparison (Dhir et al., 2018). This is because the more time a user spends on the app, the more they self-consciously compare themselves with others. This drawback is more serious for users who are validation-seekers as attention is necessary for them and they are more sensitive to rejections. This need for external validation correlates with emotional distress. Furthermore, because dating apps are primarily body-centric, focusing on physical attractiveness, there is a risk of body image and diet issues. This results in individuals having low satisfaction, high shame about their bodies, and unhealthy body management behaviors such as using laxatives and anabolic steroids. While dating applications’ goal is for individuals to be able to connect more conveniently, I believe that potential users should be made aware of the possible risks that they may encounter while using such apps. Especially with individuals who are susceptible to mental health concerns, it’s best for them to not engage in online dating. However, for individuals who believe that they are prepared to engage in these activities, it will be important to be wary of the risks and remember to always put your mental health first. When things get unhealthy for your well-being, learn how to log-out, and put your phone down. References: Castro, A. & Barrada, J. (2020). Dating Apps and Their Sociodemographic and Psychosocial Correlates: A Systematic Review. Int J Environ Res Public Health, 17(18). https://doi.org/10.3390/ijerph17186500 Curry, D. (2021). Dating App Revenue and Usage Statistics (2021). BusinessOfApps. https://www.businessofapps.com/data/dating-app-market/#2 Dhir, A., Yossatorn, Y., Kaur, P., & Chen, S. (2018). Online social media fatigue and psychological wellbeing—A study of compulsive use, fear of missing out, fatigue, anxiety and depression. International Journal of Information Management, 24(9), 141–152. https://doi.org/10.1016/j.ijinfomgt.2018.01.012 Fortune Editors (2021). Activity on dating apps has surged during the pandemic. Tech Fortune Brainstorm. https://fortune.com/2021/02/12/covid-pandemic-online-dating-apps-usage-tinder-okcupid-bumble-meet-group/ Holtzhausen, N., Fitzgerald, K., Thakur, I., Ashley, J., Rolfe, M., Pit, S. (2020). Swipe-based dating applications use and its association with mental health outcomes: a cross-sectional study. BMC Psychol, 8(22). https://doi.org/10.1186/s40359-020-0373-1 Hunter E. (2009). Courtship. Encyclopedia of Gender and Society Social Science, 1. 168-170. SAGE. Koppelman, K. (2009). Courtly Love. Encyclopedia of Gender and Society Social Science, 1, 167-168. SAGE. Lim, N. (n.d.) Online Dating Industry: The Business of Love. Finance Processes. https://www.toptal.com/finance/business-model-consultants/online-dating-industry Statista Research Department (2021). U.S. dating apps by audience size 2019. Statista. https://www.statista.com/statistics/826778/most-popular-dating-apps-by-audience-size-usa/

Bringing light into the present struggles of the LGBTQ+ Community “To be honest with you, I love my family, yeah, but you know I feel this massive distance because of all the lies and all the hiding. It’s like I’m there but a million miles away…” (Jaspal, 2021, p.1439) Living in a world and society unforgiving of people just being themselves, the LGBTQ+ community has relied on one another to love each other and share physical spaces wherein individual expression of identity is celebrated. But, during this COVID-19 Lockdown, everything just came to a stop. Now, everyone’s deprived of the physical intimacies they yearn for: the talks, the hugs, the parties, the comfort. This has been especially hard for LGBTQ+ individuals. Suddenly, they’re isolated from overwhelmingly supportive friends, and also safe environments in which they could genuinely be themselves. In a preliminary survey conducted by Houghton and Tasker (2020; 2021), LGBTQ+ participants felt emotionally affected by the lockdown. Whether it may be due to their unaccepting families, hostile households and community, anxiety about relationships and identity, or loss of livelihood, the LGBTQ+ community faces disproportionate effects because of the COVID-19 lockdown. Gaining access to psychological services and support online is a tiny silver lining of this mess we’re in. Many clinics in different parts of the world have offered their services through online means in hopes of reaching more people. There are also support groups for various types of people. Of course, let’s not forget the loving company of our own friends whom we can ask for support from. However, are all of these enough to combat the stressors they face at home? Belonging to a hostile or supportive household is a huge factor in determining the overall mental health of LGBTQ+ individuals. Even though the media shows the progress and representation of LGBTQ+, studies show accounts of multiple participants belonging to families that are unsupportive of their sexual identities. Even those who have ‘come out to their parents have struggled to address it after the event, and they continue to face adverse psychological effects because of it. Also, there have been massive complaints about the expression of their identity. Transgender individuals continue to face verbal and physical assaults from family members during this lockdown. In an attempt to conform and avoid family tension, LGBTQ+ individuals conceal much of their identity and thus face psychological consequences for continuing to do so. Mind you, some countries have lockdowns longer than 8 months! Concealing one’s identity for that long is not an easy feat. Trying to get through this lockdown collectively is a massive hurdle for the community. Studies have proven the risk of depressive and anxiety symptoms in LGBTQ+ individuals, and their mental health and well-being amidst the lockdown is also a concerning issue. This might be an issue that will not pique your concern, but in these trying times, every help matters. Question: What can we do to help? Realize that every other individual in this world is just as much of a human as you are. And as humans, we all deserve to be treated with respect and dignity. If you’re a sibling of an LGBTQ+ individual, be present for them. If you’re a friend, be there for them. If you’re a parent, be loving for them. Because ultimately, love is the answer. References: Houghton, M., & Tasker, F. (2020). LGBTQ* UK COVID-19 Lockdown 18-35 Experiences First Survey (4 June to 6 August 2020) Preliminary Results. Working Paper. Department of Psychological Sciences, Birkbeck. Birkbeck University of London. Released 18. ix. 20. Houghton, M., & Tasker, F. (2021). LGBTQ* UK COVID-19 experiences: Preliminary results of the second survey. Released 20.iii.2021. Working Paper. Department of Psychological Sciences, Birkbeck, University of London. Jaspal, R. (2021). Identity threat and coping among British South Asian gay men during the COVID-19 lockdown. Sexuality & Culture 25, 1428–1446 https://doi.org/10.1007/s12119-021-09817-w Mohanty, S. S., & Geeta, M. (2021). Impact of COVID-19 and lockdown on LGBTQ Immigrants (with special focus on Indo-American LGBTQ community). Priyadarshini, S., & Swain, S. C. (2021). Queers in quarantines: Impact of lockdown and social distancing on psychology of Transgender. Journal of The Institution of Engineers (India): Series B, 1-9. https://doi.org/10.1007/s40031-021-00586-6

For the past couple of years, studies regarding social media mostly involved the top 1 most used social media worldwide which is Facebook which has 2.853 billion monthly active users as of July 2021. Following Facebook as the most used social platform is YouTube, followed by WhatsApp, and Instagram with 1.38 billion potential advertising reach, which is now being dubbed as “the worst social media for your mental health”. According to statistics, Instagram users who are more likely to open the application multiple times per day are users who are between the ages of 18 to 24 years old. Instagram is an image-based social networking site and its popularity is related to taking attractive pictures, selfies, and portraits making users have a tendency to display their identities in a physical or body-centric manner. This is dangerous because previous research has shown correlations between media exposure and an increased level of body image-related concerns. Social media applications such as Instagram allow for immediate access to a large number of idealized body images wherein women appear without blemish and slim with full breasts, while men appear to have enhanced muscular builds. A major factor in the connection between social media usage and body image concerns is the comparison of appearance whereas viewers exposed to idealized body images judge themselves to be less attractive than the people they see on the social networking site. This phenomenon can be explained by Leon Festinger’s Social Comparison theory which says that humans have a drive to measure themselves, their opinions, and their status by comparing themselves to other individuals. Media outlets share a large number of unrealistic images of idealized bodies which might trigger upward social comparison in many people thus resulting in an increase in body image dissatisfaction. This is where manipulating pictures come into play. To achieve people’s goal to present the best version of themselves, they filter their social media feeds and only post images of them where they look most attractive. Most of the time, this goal is achieved by manipulating or editing those images. The prevalence of photo editing on social media is not well- documented and information about this is not readily found in the public domain. However, in a 2014 survey by The Renfrew Center Foundation, it was revealed that more than half of the 2000 adults who participated in the survey have admitted to editing their images on social media in some way such as removing blemishes, changing skin tone, and making themselves appear thinner. According to studies, viewing these attractive images has the potential to negatively influence the body image of viewers. In addition to these negative outcomes, according to a study from Harvard, an Instagram-like has the potential to be a positive social stimulus that triggers dopamine influx, making us crave for more. Every like turns out to be a signal of approval, while for others, it becomes an avenue that temporarily boosts feelings of negative body image. In research by Tiggeman et al. (2018), it showed that viewing a high number of likes led to lower dissatisfaction with one’s own face while another study from the University of California also found out that the number of likes of an Instagram post alters the appeal of that photo to its viewers. When a viewer sees a highly rated image, one’s brain instinctively associates it with being better than a picture with a smaller number of likes, no matter the content. Their brain can’t help but prefer images that have more likes than images with fewer likes. This obsession of Instagram users with likes became a real problem because users started posting images that they believe would generate the most likes instead of posting personal images that actually mean something to them. To resolve this issue, Instagram showed an increased effort to prioritize mental health which is why last July 2019, Instagram started to test-run an update in Ireland, Italy, Japan, Brazil, Australia, and New Zealand which will hide the like count, helping users to prevent like comparisons and by May 2021, this option to hide the number of likes finally became available in the Philippines. In one interview, Instagram CEO Adam Mosseri explained that the decision to remove the ability to see the likes count was about the young people. He said that the idea is to try and lower the pressure on Instagram, making the platform less of a competition to make its users focus more on connecting with other people and sharing things that inspire them and that are special to them. The bottom line, Instagram is not evil. In fact, it is a platform made to help people to connect better, create communities of causes to support, spread news and other information faster, gather inspiration from other creators, and spark creativity in viewers. However, we must be vigilant of its effects on us and our psychology and learn how to process the information that we see.

At sa panahon ng pandemya ay may dumating na unos, Malakas na hangin kasabay ng malakas na ulan ang bumuhos. Dobleng pangamba at takot ang nadarama, Kailan nga ba matatapos ang tila ba’y walang hanggang parusa? Takot at pangamba mula sa kaaway na hindi nakikita ng mata, Takot at pangamba rin mula sa ulang sa bahay natin ay unti-unting sumisira. Mabubuhay na lang ba tayo sa dobleng pasakit na ating nararanasan? O pipilitin nating magkaroon ng positibong kaisipan? Pilipino tayo. Kung may dobleng pababa ay dalawang beses din tayong aahon, Kung tayo’y madadapa, kapit-kamay tayong babangon. Maraming mawawala, pero maraming oras para magsimula, Sa kaisipan nating matatag, bukas, mayroon na ulit pag-asa. Kaya naman bumangon ka at simulan ang araw na may ngiti, Pangalagaan ang kaisipan, mga mahal sa buhay, at sarili. Hindi patas ang mundo pero hindi ka mag-isa dito, May kasama ka sa hamon, babangon tayo. References: Cueto, L. J., & Agaton, C. B. (2021, April 29). Pandemic and Typhoon: Positive impacts of a double disaster on mental health of female students in the Philippines. MDPI. https://www.mdpi.com/2076-328X/11/5/64. Rocha, I. C. N., Costa, A. C. dos S., Islam, Z., Jain, S., Goyal, S., Mohanan, P., Essar, M. Y., & Ahmad, S. (2021, May 3). Typhoons during the Covid-19 pandemic in the Philippines: Impact of a DOUBLE crises on mental Health: Disaster medicine and public Health Preparedness. Cambridge Core. https://www.cambridge.org/core/journals/disaster-medicine-and-public-health-preparedness/article/abs/typhoons-during-covid19-pandemic-in-the-philippines-impact-of-double-crises-on-mental-health/B4D10A8B67337A5ECA12CD22FCA4B621#access-block.

Mental Health in the Philippines: Addressing the Issues During the COVID-19 Pandemic The Effect of COVID-19 The COVID-19 pandemic altered the course of history. The spread of the virus, which resulted in multiple cases in every country, shook the world. Since then, the outbreak seems to have had an impact on everyone's lives, particularly those in the medical field. Workers in the medical field are putting their lives on the line to stop the virus from spreading further. Individuals from many countries are anxious or stressed as a result of the drastic changes in their lifestyle brought on by the lockdowns, implemented by the government. The Philippines has been a high-risk country in the COVID-19 virus outbreak since the virus impacted every country in the world (Duddu, 2020). In order to stop the virus from spreading further, lockdowns and new rules/laws were implemented. Due to a large number of COVID-19 cases in the Philippines, many healthcare personnel have requested assistance in obtaining extra medical resources (e.g. hospital beds), as most of the equipment and beds now in use are already taken by other COVID-19 patients. This puts healthcare workers under stress since they lack the necessary equipment to help all of the patients who require immediate attention. Mental Health of Filipinos During the Pandemic COVID-19 has had an impact on everyone's lives. With all of the changes and problems that everyone has faced, both adults and children have become anxious, overwhelmed, and have experienced very powerful emotions (Centers for Disease Control and Prevention, 2020). There are different actions that have been made in every country by their government in order to raise awareness about the rise of mental health illnesses in their country. During the World Suicide Prevention Day in 2020, the Philippines' Department of Health (DOH) and the World Health Organization (WHO) raised awareness about mental health wellness. The Department of Health teamed up with the World Health Organization to improve public awareness about mental health, especially during the period of the COVID-19 pandemic (DOH, 2020; Maramag, 2020). The number of calls to the mental health hotline due to reasons of depression has increased since the pre-lockdown period, from only 80 calls to nearly over 400 calls (NCMH, 2020). Individuals who have been referred to the mental health hotline range in age from 15 to 29 years old. Apart from COVID-19-related mortality, mental health-related deaths have been the second leading cause of death in this age range. This simply goes to prove that the Philippines needs more programs or discussions to try to break the stigma and discrimination surrounding mental health, particularly seeking treatment (DOH, 2020; Maramag, 2020). Teleconsultation for Mental Health The spike in mental health hotline calls is concerning; since the pandemic began, a large number of people have sought expert support through online consultations. Because face-to-face counseling in hospitals might be dangerous, teleconsultation or internet consultation has taken its place to assist persons suffering from mental health illnesses. There are a variety of free teleconsultations available now for anyone who needs assistance or is unsure about how they are feeling. However, some people may find it unsettling to consult with a doctor via online chat or video chats (Ku, 2020). Aside from that, many Filipinos do not have access to the internet, making it difficult for them to seek online help for their mental health. Projects/Programs for Mental Health Intervention in the Philippines They have established a multi-sectoral approach for mental health with programs and treatments in many settings (e.g., workplace, school, etc.) aimed at the high-risk population, thanks to the collaboration between the DOH and WHO (2020). Another product of this collaboration is the National Center for Mental Health's crisis hotline called Kamusta ka? Tara usap tayo, which was published in May of 2019.. This hotline is open 24/7. Another one is from the UP Diliman Psychosocial Services (UPD PsychServ) (University of the Philippines, 2020), which provides free counseling through phone calls for front liners. In addition, the Mental Health Act (RA 11036) authorizes the efficient and effective delivery of suicide prevention services on a national scale, including crisis intervention and a response strategy (DOH, 2020). Here are some things that might help you (DOH & WHO, 2020): Understand and sympathize with them and let them know that you care about them and that they are not alone. Be non-judgmental. Don’t criticize or condemn them. Demonstrate that you're paying attention by repeating what they've said. This will also ensure that you have fully comprehended them. Ask a few questions about their motivations for living and dying, and pay attention to their responses. Make an effort to learn more about their motivations for life. Ask some questions whether they've ever felt this way before. If this is the case, check on how their feelings have altered from the last time you spoke with them. Assure them that their feelings will not last forever. Inspire them to concentrate on surviving the day rather than planning for the future. Aid them to find help from a professional by volunteering. If necessary, volunteer to accompany them to their appointment with a competent therapist. Any obligations you make should be followed up. When they're in urgent danger, make sure someone is with them. If you're not sure how to help, seek advice from a medical practitioner. Always remember that you don’t have to really give them answers, but rather you should listen to them and let them know that you care. With the DOH and WHO Philippines’ collaboration, they call every Filipino to be more involved in Mental Health discussions to become more aware and to give aid to people who need help and support. Contact Information for NCMH’s Crisis Hotline 24/7 NCMH Crisis Hotline 1553: 0917 899 8727(USAP) 7-989-8727 (USAP) REFERENCES: COVID-19 and Your Health. (2020, February 11). Centers for Disease Control and Prevention. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html Department of Health. (2020, September 10). DOH AND WHO PROMOTE HOLISTIC MENTAL WELLNESS IN LIGHT OF WORLD SUICIDE PREVENTION DAY [Press release]. https://doh.gov.ph/press-release/DOH-AND-WHO-PROMOTE-HOLISTIC-MENTAL-WELLNESS-IN-LIGHT-OF-WORLD-SUICIDE-PREVENTION-DAY Ku, R. (2020, October 10). Despite teleconsultations, access to mental health services remains limited. Rappler. https://www.rappler.com/moveph/despite-teleconsultations-access-to-mental-health-services-remains-limited Maramag, G. (2020, September 10). DOH and WHO promote holistic mental health wellness in light of World Suicide Prevention Day. World Health Organization. https://www.who.int/philippines/news/detail/10-09-2020-doh-and-who-promote-holistic-mental-health-wellness-in-light-of-world-suicide-prevention-day P. (2020, March 31). Coronavirus in the Philippines: The COVID-19 risk, impact, and measures. Pharmaceutical Technology. https://www.pharmaceutical-technology.com/features/coronavirus-affected-countries-philippines-measures-impact-tourism-economy/ Y. (2021, March 9). Mental Health in the Philippines During the Pandemic. The Borgen Project. https://borgenproject.org/mental-health-in-the-philippines/

It is often said that women are more emotional than men, that they suffer more emotionally compared to men who are being labeled as always strong, stoic and emotionless which is why when men showed vulnerability (e.g crying), they received criticism, telling them to “Stop being a baby”, “Man it up”, “Get over it” etc. (Brand, 2013). Due to their fear of receiving negative commentary and crushing their ego, they try to repress and not express emotions as to avoid dealing with them and maintain a strong figure. The society also plays a role in why men do not express emotions, they have defined that men should always be in character (i.e strong, provider of the family, masculine, etc.) and keep their emotions within themselves. This repression of men’s emotions resulted in various mental health problems, viciousness, and outrageousness Dekin (2020) stated that 30% of men experienced depression at some point in their life and 9% are feeling depressed and anxious every day. It was also stated that men experience emotions with the same amount that women do and that men's inexpressiveness of their emotions is not an implication that they do not have them and/or they are emotionless at some point. The study of Smith et al. (2016) stated that several researchers explained that men’s emotion/ mental health can also be demonstrated with the same explanation as with women’s or can be measured with the same capacity as them. They have stated that men, compared to women, encounter more external symptoms (i.e aggressiveness, addiction, etc.) and these structures are likely related to the gender differences in social interactions, coping, treatment-seeking, etc. Most research about gender and their mental health focuses on two things: a)men and women have roughly the same values of mental disorder (e.g depression, anxiety, stress) and b) men and women are prone to different types of psychiatric illness. When men try to repress their emotions, especially the negative feelings, they manifest violence and aggression towards people around them or even with animals or things. Repressing their emotions often leads them to destroy everything in sight, which may lead to stealing or even lying. Men’s emotions are given less importance, especially here in the Philippines. They are expected not to cry when they feel hurt and feel vulnerable because of their gender. Their emotions are being neglected and given less importance and because of this, they repressed emotions and act stiff and stoic that is why the study; Chaplin (2014) focuses more on men’s emotional expression, which is also what young adults demonstrate others externally in the form of facial, vocal, etc., to communicate their internal emotional states. She has stated that it is hard to ascertain kids' actual emotion regulation since children may not even be conscious of their strategies but can gain a lot of knowledge regarding real-life regulation by observing emotion expression in various situations. Lastly, she has stated that men who demonstrate an overstated pattern of displaying un-modulated frustration as well as repressing sadness and anxiety may be at greater risk for developing behavioral issues and potentially drug addiction. Without proper guidance and acknowledgment of their emotions, men can be subjective with violence which can affect the people that surround them. Men have feelings too. They can cry, be vulnerable, show weakness and be feminine without harming others. If they too, can accept their own weaknesses and emotions, then they can gain stability with their mental health. References: Brand, N. (2013, June 29). Get Over It. Men and the Cost of Emotional Repression. The Good Men Project. https://goodmenproject.com/featured-content/get-over-it-men-and-the-cost-of-emotional-repression/ Chaplin, T. M. (2014). Gender and emotion expression: A developmental contextual perspective. Emotion Review, 7(1), 14–21. https://doi.org/10.1177/1754073914544408 Dekin, S. (2021, May 26). Men and emotions: The importance of becoming vulnerable. Mission Harbor Behavioral Health. https://sbtreatment.com/blog/men-and-emotions-the-importance-of-becoming-vulnerable/ Grubber, G., & Borelli, J. (2018, February 22). Why we should help boys embrace all their feelings. Greater Good. https://greatergood.berkeley.edu/article/item/why_we_should_help_boys_to_embrace_all_their_feelings Kevin Zoromski, Michigan State University Extension. (2021, March 17). How men and fathers express emotions. MSU Extension. https://www.canr.msu.edu/news/how_men_and_fathers_express_emotions MensLine Australia. (2021, July 12). Men and emotions. https://mensline.org.au/mens-mental-health/men-and-emotions/ Smith, D. T., Mouzon, D. M., & Elliott, M. (2016). Reviewing the assumptions about men’s mental health: An exploration of the gender binary. American Journal of Men’s Health, 12(1), 78–89. https://doi.org/10.1177/1557988316630953

Have you ever felt guilty for spending too much on online shopping apps such as Lazada and Shopee? Did you ever wonder why you got so addicted to online shopping in the first place? I’m not sure if you’ve noticed, but the online shopping apps you use have a fundamental and beginner-friendly user interface! This has been proven to increase the shopping behavior of many and invite others to start online shopping. But, there is another factor. Funnily enough, your personality plays a part in your online shopping behavior. Before we delve into the nitty-gritty of the studies I’m about to share, let me brief you on the personality model most of these studies used. The Big Five Model of Personality, also known as O.C.E.A.N., is used by many psychologists and clinicians alike to understand an individual’s personality. You can have a high or low degree in any of the five traits presented. Openness to experience demonstrates an inquisitive individual with the inclination to intellectual and stimulating challenges. Conscientiousness refers to those who are meticulous, organized and having the ability or propensity of foresight. Extraversion. Ah, the extraverts. You all know them as socially outgoing individuals who immerse themselves in personal interactions and social activities. Agreeableness shows those who are understanding of other people and the capability to be caring and empathetic. Lastly, Neuroticism can be seen in people with negative affect, emotional instability, and irritability in most situations. If you want to know more about your personality, there are free Five-Factor Model tests online you can try! As it turns out, each of those five personality traits is prone to online shopping (no one can escape, haha!) - they just differ in their motivations. People who score high in Openness to Experience do online shopping to venture out and explore possibilities. Those high in Conscientiousness, on the other hand, do online shopping for the convenience of it. Who wouldn’t want to shop and stay safe at the same time? I wouldn’t pass on that! Extraverted people enjoy online shopping because of the social interaction they receive, looking at comments of others, or sharing the experiences with their friends. An individual high in Agreeableness shops online for the pleasure of doing so and appreciating how useful and practical it is. When individuals score high in Neuroticism, their motivation for online shopping is to avoid socializing and avoid the pressures of physical shopping. To a degree, I think we can relate to that - it’s challenging to shop freely when a sales clerk keeps looking at you or when you have friends or family waiting for you to finish. Sadly, however, only a few studies have measured the impact of online shopping on one’s mental health and overall well-being. According to Salie and colleagues (2021), online shopping provided comfort for them, especially in a comparable situation to being in an online pandemic. Also, Zheng and Ma (2021) found an increase in happiness and life satisfaction of those who do online shopping. But remember! We should also be careful of indulging too much in online shopping. Zamboni and colleagues (2021) had participants who lost control of online shopping and thus wasted so much time; they experienced more emotional stress because of that. And it’s just not time we’re losing, but also money as we do in anything financial-related, shop online in moderation. Doing so will let you enjoy the benefits of online shopping while also maintaining your financial wealth and mental health balance. Shop responsibly! References: Huang, J.-H., & Yang, Y.-C. (2010). The relationship between personality traits and online shopping motivations. Social Behavior and Personality: An International Journal, 38(5), 673–679. doi:10.2224/sbp.2010.38.5.673 Jen-Hung, H., & Yi-Chun, Y. (2010). Gender differences in adolescents’ online shopping motivations. African Journal of Business Management, 4(6), 849-857. Mosteller, J., Donthu, N., & Eroglu, S. (2014). The fluent online shopping experience. Journal of Business Research, 67(11), 2486-2493. https://doi.org/10.1016/j.jbusres.2014.03.009 Salie, M., Snow, M., De Wet, H., Marquard, K., & Swartz, L. (2021). ‘Add to cart’: Prison-based community service for psychologists in South Africa and the comfort of online shopping. Psychodynamic Practice, 1-13. https://doi.org/10.1080/14753634.2021.1939112 Tsao, W. C., & Chang, H. R. (2010). Exploring the impact of personality traits on online shopping behavior. African Journal of Business Management, 4(9), 1800-1812. https://doi.org/10.5897/AJBM.9000280 Turkyilmaz, C. A., Erdem, S., & Uslu, A. (2015). The effects of personality traits and website quality on online impulse buying. Procedia - Social and Behavioral Sciences, 175, 98–105. https://doi.org/10.1016/j.sbspro.2015.01.1179 Wang, S., Wang, S., & Wang, M. T. (2006). Shopping online or not? Cognition and personality matters. Journal of Theoretical and Applied Electronic Commerce Research, 1(3), 68-80. https://doi.org/10.3390/jtaer1030023 Zamboni, L., Carli, S., Belleri, M., Giordano, R., Saretta, G., & Lugoboni, F. (2021). COVID-19 lockdown: Impact on online gambling, online shopping, web navigation and online pornography. Journal of Public Health Research, 10(1). https://doi.org/10.4081/jphr.2021.1759 Zheng, H., & Ma, W. (2021). Click it and buy happiness: Does online shopping improve subjective well-being of rural residents in China? Applied Economics, 1-15. https://doi.org/10.1080/00036846.2021.1897513

As defined by the U.S. Government, emotional abuse is “the pattern of behavior that impairs a child’s emotional development or sense of self-worth.” According to the Centers for Disease, Control, and Prevention (CDC), over 702,000 reported cases of children experiencing abuse of any form and/or neglect. Meanwhile, there are over 80% of Filipino children suffer different forms of violence. May it be from their household, school, community, or online. In addition to this, 7 out of 10 children are not aware of the vocal services meant to help them. This results in an increased number of unreported cases (Healthline, 2018). Based on the recorded cases, most cases are caused by financial difficulties, single parenthood, separated parents, or exposure to substance abuse. In these cases, the child does not cause the abuse. It will always be the perpetrator’s mistake. As the child suffers from emotional and psychological abuse, they have the possibility of: Being diagnosed with Post Traumatic Stress Disorder (PTSD). Isolation from family. Being developmentally and/or physically disabled. Exposure to alcohol and/or drugs. Poor parenting skills due to lack of knowledge and understanding regarding child development. Creating conflicts in the family. Losing control of the child’s usage of moods. Ignoring child care responsibilities. Effects of being emotionally and psychologically abused can cause: ATTACHMENT ISSUES. Develops insecure attachment and can affect adulthood. This leads to a poor foundation of relationships due to a lack of knowledge in resolving conflicts. BEHAVIORAL AND SOCIAL PROBLEMS. Develop delinquency and sexually aggressive behavior in young adults. REPEATING CYCLE OF ABUSE. It can affect future children since it has already been an instinct for the victim to pass the abuse. SUICIDE AND MENTAL ILLNESS. Victims are possible to be diagnosed with a mental illness/disorder and are likely to attempt suicide. To detect if the child is abused. Observe and take notes of these signs: Fearful to adults. Confirming that they hate their parents. Negative affirmations towards themselves. Are emotionally immature. Sudden changes in speech (stuttering) and/or behavior. So as to detect an abuser, here are the signs: Disregards the child. Talks bad about their child. Not affectionate. Does not care about the child’s medical needs. At present, it is a must for everyone to be aware of their environment. Because it is undeniable that we run into children that are experiencing abuse in our daily lives, we need to be well informed when it comes to this topic; therefore, gradually, the number of abused children will decrease until such time. In resolving these cases, it would be possible to have enough reasons to believe that there is the presence of abuse and seek help from professionals such as psychological and law-based. Sources: https://www.verywellfamily.com/what-is-emotional-child-abuse-4157502 https://www.healthline.com/health/child-neglect-and-psychological-abuse?fbclid=IwAR39UWWNPJHhKWkG3Sr5KYFxmUNhEY4Z61v4S08sSM6eaxpt30DPFgnp-j4 https://openstat.psa.gov.ph/Metadata/3E3D33A0?fbclid=IwAR3rtYPJ3oQxQdOcu1e_maTXFJRKM6HsW01c37FAIRpDdg8ZNHmEiHZl7sE

Over the past year, people have struggled with practical matters like work, academics, financial stability, what to eat, filling in the hierarchy of needs, and the difficulty with mental health. As if we weren’t already struggling pre-pandemic, but the surge of COVID-19 has heightened everything else right in front of our faces. There was an increase in the number of those suffering from depression, great anxieties from the overload of responsibilities, and the excessive exposure to social media during this time has not been helping. Because of this, many have also resulted in committing themselves to a suicide death. There had already been numerous studies circling about the impact of the pandemic on people’s lives. Many organizations and companies would set up webinars upon webinars tackling and educating the masses on areas of mental health and putting it into a discussion, toto avoid the tendency of it being again overlooked and stigmatized. But, regardless of how much effort we put into these programs, it is not enough to protect everyone’s mental health and provide access to care. Globally, the rates of suicide this 2020-2021 have an average of 8.22%. According to the World Health Organization (WHO), for every 16 persons in a 100,000 population in at least 40 seconds, someone is committing suicide worldwide. Still, because of the consequences of this pandemic, it has developed into 20 seconds shorter and faster. Suicide is a Social Issue We need to understand the how’s and why’s of suicide, not only for us to support others but also to help ourselves. Yes, it is a social issue because of its relations with one’s social conditions. As we know it, it is the process of an intentional end of one’s own life. Before, it was either glorified or condemned, just as how the Christian church declares it as unacceptable. Still, today the occurrence of suicide is understood as a disorder from interferences with psychological and environmental factors. It is commonly seen as a form of deviance, avoidance, or secrecy; then again, it was a cultural taboo for the longest time, but times have changed, and there is indeed a need for awareness and education. Suicide has different causes and characteristics, but there are warning signs we can be on watch of: Talking of suicide - thoughts of being better off dead or talks self-harm and dying Seeking for lethal means - looking for pills, knives, or any item to use for death Focusing on death - it is unusual to see creations or stories about death Show no hope for the future - feeling trapped as if there’s no possibility for a better life Isolation - when there is an increase in avoidance of contact with friends and family Self-hate - expressing guilt, worthlessness, and shame Destructive behavior - reckless driving, alcohol and drug abuse, etc. Saying goodbye - unusual and random conversations as if it’s their last Writing their will - making arrangements for those whom they plan on leaving behind Aside from knowing what the warning signs are, we must also understand what motivates individuals to commit suicide. Still, immediately it is from life stressors, may it be from peers, difficulty in school, work, problems at home, or maybe even because of substance abuse. Where do we go from here? Regardless of who you are, you are essential to everyone’s life, and being in the know helps many. So, what can you do to help? The most important action one can do is talk about it, asking those you worry about, especially if you see signs on them. But of course, we should also be aware of our approach and how we talk to them about it. But, most times, your presence to some is already enough. Show your emotional support for them, provide solutions when asked for, but if you don’t know it yourself, it is best to keep quiet, be honest and simply offer a company. Roles we can take in handling thoughts of suicide: Like family, we should show support by educating ourselves, offering the option to seek counseling, and never disregarding or belittling their struggles, and taking thoughts and threats seriously. As a friend, it would be best to offer company, invite them into conversation into their comfort, then gradually speak of the situation and try to resolve it with them, but not to take anything by force, instead when in difficulty, seek help from adults and professionals. This is also beyond your control as a friend, and when there is a show of signs, inform the family. As strangers, it pays to know and understand these unfortunate occurrences. Still, the best action would be to stay kind with individuals regardless of how we see them because everyone is struggling, and maybe in your little way, unknowingly, you are already helping so many. Do not be afraid of speaking about this hard-to-swallow pill. But, keep in mind to be sensitive. Let people know that you are willing to listen, learn and be present for them in their hardships. If you are having trouble just as so, let this knowledge be of help to you, and remember to keep in mind that you are not alone and seeking help is never a sign of weakness, but rather bravery. Here is a list of suicide hotlines in the Philippines: DOH Mental Health Psychosocial Support Team Monday to Friday, 8:00 am - 12:00 midnight 09016 343 7016 0933 644 3488 Vicente Sotto Memorial Medical Center - Center for Behavioral Sciences Teleconsultation 0929 287 3688 (032) 253-4423 Tawag Paglaum Centro Bisaya 24/7 call-based hotline for suicide prevention and emotional crisis intervention in Cebu City 0939 936 5433 0927 654 1629 Hopeline, Natasha Goulbourn Foundation A depression and suicide prevention hotline to help people who are secretly suffering. (02) 804-4673 0917 558 4673 0927 654 1629 Globe and TM subscribers may call toll-free (FREE CALL) at 2919 National Mental Health Crisis Hotline 24/7 Crisis Hotline to assist people with mental health disorder ranging from counseling to psychiatric emergencies and suicide prevention. 0917 989 8728 (02) 8531-9001 In Touch Community Services 24/7 free and confidential counseling support. (02) 8893-7603 0917 800 1123 0922 893 8944 References: List of Suicide Prevention Hotlines in the Philippines. (2021). Retrieved from https://www.webbline.com/kb/suicide-prevention-hotlines/#comments Sayo, G.J. (2019, November). SUICIDE [PowerPoint slides]. Department of Psychology, National University. Suicide Rate by Country 2021. (2021). Retrieved from https://worldpopulationreview.com/country-rankings/suicide-rate-by-country Suicide Statistics. (2021). Retrieved from https://www.befrienders.org/suicide-statistics