There are many opportunities to move beyond one's comfort zone, but seizing them can be challenging. Sometimes the issue is a lack of awareness of why doing so. After all, why should we strive to abandon the sense of security we have if it means that our most basic needs are being met? Most of the time, people's mindset, more than a lack of knowledge, is what keeps them from stepping outside of their comfort zone. A comfort zone could be defined as a condition of mind in which people are comfortable, in control of their environment, and have low levels of anxiety and stress; however, this definition does not sum up the whole meaning of the phrase. This is due to the fact that different people experience varying levels of anxiety and stress, and a woman or man's anxiety level may be higher or lower than another's. Therefore, comfort zones range from person to person. So, the ideal way to define a comfort zone is to think of it as a mental state in which a person's anxiety and vulnerability are at their lowest. It's the time in your life when you feel at ease and in control. There is not much motivation for people to push themselves to new performance levels while they are in their comfort zone. People go about their daily routines without taking any risks, stagnating their growth. You must understand that almost everything you need to attain your objectives necessitates the development of new abilities, habits, knowledge, and experiences. To be able to go from where you are to where you want to be, it is best to do something you have never done before. It would be best if you were willing to be uncomfortable because the only way to grow is through the discomfort. There is no other option. To truly soar, rise beyond your previous self, and transform your life, you must not only be comfortable with suffering but also fall in love with the journey that comes with it. Discomfort is a period of time, not a single moment. It is a way of life—of constantly working through pressure points to release their influence on you rather than avoiding the tension. In reality, shifting from a comfort zone to a growth zone may not be a straight line. Peaks, troughs, and plateaus frequently complicate the journey. We may even need to withdraw to our comfort zone from time to time before garnering the courage to venture out again. However, acknowledging the processes might help in the acceptance of uncertainty. Why does the magic happen when you leave your comfort zone? Your "real life" is only a few steps away. There is genuine existence beyond the bubble of your thoughts, feelings, and beliefs. Your actual life is made up of all of your experiences, not just the ones you enjoy. Challenging yourself to the test encourages you to access and utilize your untapped store of knowledge and resources. You have no clue what you're made of until you go out of your comfort zone. Taking chances is a form of growth, regardless of how they turn out. Even if you make mistakes or don't do it right the first time, you'll gain valuable lessons. If you learn from your mistakes, there is no such thing as a failure. Do not settle for mediocrity to avoid stepping outside your comfort zone; the value is too high. You've overcome several challenges and taken numerous risks. Whenever you try something new and allow yourself to be open to whatever experience occurs, you are learning and developing your inventory of life skills and self-knowledge. Your comfort zone increases too. Getting out of your comfort zone makes it easier to deal with change and do it more effectively. Change is at the center of all life changes, and each time you change, you move forward to the next level. You will change as a result of these life events. We, as humans, tend to stay in our comfort zones because we are afraid of feeling scared, anxious, or stressed. However, you may not realize that you are either growing or dying in life, and the key is to keep moving forward. If there is no growth, then there is no progress, and if there is no progress, you will never be able to see who you are outside of your comfort zone. So be your best to be outside of that comfort zone. Take little effort to boost your confidence and achieve your goals and dreams, and do not allow anything to stand in your way. REFERENCES: Brenner, A. (2015, December 27). 5 Benefits of Stepping Outside Your Comfort Zone. Psychology Today. https://www.psychologytoday.com/us/blog/in-flux/201512/5-benefits-stepping-outside-your-comfort-zone Mead, E. (2018, November 26). Comfort Zones: An Alternative Perspective. PsychCentral. https://psychcentral.com/blog/comfort-zones-an-alternative-perspective#1 Page, O. (2021, August 25). How to Leave Your Comfort Zone and Enter Your 'Growth Zone.' Positive Psychology. https://positivepsychology.com/comfort-zone/#comfort-zon

The term "toxic" is frequently used these days. Toxic means something is harmful to a person when exposed to it. There are many toxicity levels; some things kill you right away, while others inflict long-term damage. The definition doesn't vary all that much when it comes to people. A toxic person is someone who harms others by their words and behavior, leaving people in a worse state than they were before meeting or interacting with them. This damage might sometimes be felt right away. Other times, it develops over time and with repeated exposure. But have you ever considered asking yourself, "Am I toxic?" Have you ever wondered if you are problematic for the people around you? When it comes to self-care, all sorts of relationships, and having a happy life, the statement "remove toxic people from your life" is frequently used. Articles, books, and other advice encourage individuals to get rid of the negative vibrations, including evil people, poor quality food, and terrible habits. That advice is, in fact, beneficial. Because you only have one life, exposing yourself to toxicity in any form is detrimental. However, removing toxic individuals isn't enough; you must also be honest about your toxic behaviors. It's not always what you say that's toxic; it's how you say it. It's sometimes how you treat others that makes a difference. It's not always your attitude that's toxic, especially if it's not directed towards the individual who's being harmed. Toxicity isn't always evident; it's about how you make others feel and the vibes you give off. In the world, there are no good or bad people. People are complex beings. This means that even the nicest individuals have the capacity to be harmful to others. What matters is that you recognize toxic behavior, reflect on your own potentially dangerous habits, remember that toxic relationships are everywhere, and realize that you can alter such behaviors. It's not always them; sometimes, it's you. Toxicity happens in many kinds of relationships, including romantic, friendship, family, and work relationships. It's essential to remember that just because you aren't toxic to your spouse, friends, or family doesn't imply you aren't toxic to other people like your coworkers. In reality, toxicity may manifest itself in every type of relationship. And just because you aren't toxic to one person or in one sort of relationship doesn't rule out the possibility of becoming toxic in another. It's critical to be honest about your behavior and unhealthy tendencies in all of your relationships, not just your romantic ones. It's beneficial to understand that your behavior may be toxic and are willing to work on yourself to become a better person and affect the lives of others. It's difficult to accept that you're the problem. To understand that instead of analyzing why people don't want to be near you, you've played the victim. To be truthful about explaining why you did something wrong or selfish to another person. On the other hand, self-awareness is one of the most significant markers of maturity. It's challenging to apologize, be calm, and admit that you hurt someone rather than pretending that you didn't. Just keep in mind that we are all toxic in some way. However, some people are willing to stop the habit, while others are not ready. Maintain a safe distance and set boundaries from individuals who exhibit persistent toxic behavior, but be humble enough to understand that growth takes time and that it isn't all about you. REFERENCES: Bonham, E. (2018, August 17). Are You a Toxic Person? 10 Questions to Ask Yourself. Good Therapy. https://www.goodtherapy.org/blog/are-you-a-toxic-person-10-questions-to-ask-yourself-0817184 Brown, L. (2020, December 31). "Am I toxic?" – 25 clear signs you're toxic to others around you. Hack Spirit. https://hackspirit.com/am-i-toxic/ Shahrukh, S. (2021, August 12). What is Toxic behavior and how to deal with people with toxic people? Manhattan Medical Arts. https://www.manhattanmedicalarts.com/blog/2021/07/19/what-is-toxic-behavior-and-how-to-deal-with-toxic-people/#How_to_Stop_Being_a_Toxic_Person

December of 2019, an unprecedented challenge emerged and took the whole world by surprise. An unseen enemy identified as coronavirus pervaded and caused a significant casualty in every country. The virus outbreak that stemmed from Wuhan, China, presented immense havoc worldwide, leading to a global pandemic. Unfortunately, the Philippines was one of the countries greatly affected by this catastrophe. As of today, WorldoMeter (2021) reported that the Philippines has 1,572,287 cases of coronavirus, with a death toll of 27,577, garnering the 24th spot of the highest cases of coronavirus worldwide (WorldoMeter, 2021). With the present circumstances, everyone was mandated to execute a system change in which adjustments were made to prioritize the needs of every Filipino. One of the drastic changes implemented in the Philippines was the lockdown which started on March 15, 2020. With the implementation of lockdown, also referred to as community quarantine, every Filipino was instructed to stay at home and maintain social distancing for the safety of everybody. However, the situation escalated to unexpected events wherein continuous deaths have been reported, and new strains of the virus were discovered. As presented, it was not surprising that the mental health of the Filipinos is immensely affected and must be given priority. According to Dr. Vergara (2020), the Mental Health National Professional of the World Health Organization, 85% of Filipinos became concerned with their mental health. The increase of record stemmed from the fear of being affected by the coronavirus, losing their livelihood, and the inability to experience the situation that everybody was used to (Vergara, 2020). To emphasize, Zhang et al. (2020) mentioned that having a restriction towards social mobility leads to a stressful situation due to preventing physical connection and traditional social interaction. In addition, Newman and Zainal (2020) also indicated that the lack of social interaction causes long-term distress and decreased emotional well-being. Highlighting the study of Tee et al. (2020), it was revealed that during the initial phase of the coronavirus pandemic, 16.3% of the participants reported that they experienced moderate to the severe psychological impact. Meanwhile, 16.9% of the participants have moderate to severe depressive symptoms. Regarding having anxiety symptoms, it garnered the highest result, which was 28.8% of the participants are suffering from the said symptoms. The remaining 13.4% of the participants indicated moderate to severe stress signals. The factors that contribute to the tremendous psychological impact of the participants are physical symptoms, quarantine protocol, prolonged stay at home, inadequate self-reported health status, increase of unnecessary worry, concern towards the family getting sick, and state of being discriminated by other countries. This situation leads to heightened levels of depression, stress, and anxiety. In light of this, the greatly affected population is females, people aged from 12 to 21 years old, single individuals, and students (Tee et al., 2020). Congruent with the presented study, the National Center for Mental Health (NCMH) revealed that an increasing number of hotline calls regarding depression are recorded every month. From the 80 hotline calls during the early phase of the pandemic, it heightened up to 400 hotline calls. (Maramag, 2020), which presents a significant increase in people needing psychological help. Due to the current situation, the Department of Health and World Health Organization jointly promote the importance of mental health and seeking psychological help, particularly during this pandemic. The Department of Health launched two projects. The first project is about the multi-sectoral approach incorporated with mental health programs and interventions for the high-risked group. Meanwhile, the second project was a National Suicide Prevention Strategy that constitutes the project entitled “Kamusta Ka? Tara Usap Tayo,” which is a crisis hotline that offers psychological services, such as psychological first aid. It was launched on May 2, 2019. It also includes UP Diliman Psychosocial Services, which provides on-call counseling for the frontliners. To highlight, the following projects and actions adhere to the RA 1103 or the Mental Health Act regarding suicide prevention services (Maramag, 2020). Indeed, this global pandemic imposed numerous challenges that everyone struggled to overcome. Moreover, it greatly affected not only the physical health but certainly, the mental well-being of everybody. Being in the state of prolonged lockdowns and an increase of coronavirus cases, the rising cases of depression, anxiety, suicide, and other mental health issues follow. As presented, these events heightened the demand for mental health care and mental health services in the Philippines. References 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 Newman, M. G. and Zainal, N. H. (2020). The value of maintaining social connections for mental health in older people. The Lancet Public Health, 5, e12–e13. Tee, M. L., Tee, C. A., Anlacan, J. P., Aligam, K., Reyes, P., Kuruchittham, V., & Ho, R. C. (2020). Psychological impact of COVID-19 pandemic in the Philippines. Journal of affective disorders, 277,379–391. https://doi.org/10.1016/j.jad.2020.08.043 Vergara. J. (2020, May 24). Mental health expert: 85% of Filipinos concerned with their mental health amid pandemic | ANC. ANC 24/7. https://www.youtube.com/watch?v=W-9yvDro8Mc WorldoMeter. (2021, July 29). https://www.worldometers.info/coronavirus/ WorldoMeter. (2021, July 29). Philippines. https://www.worldometers.info/coronavirus/country/philippines/ Zhang J., Wu W., Zhao X., Zhang W. Recommended psychological crisis intervention response to the2019 novel coronavirus pneumonia outbreak in China: a model of West China Hospital. Precision Clinical Med. 2020;3(1):3–8. doi: 10.1093/pcmedi/pbaa006.

The evening sun, its once bright consciousness now markedly dimmed. - Carl Gustav Jung Since we were a child, our guardians have already taught us the names of various emotions that we were feeling. We were taught how to properly express those to show to other people. For instance, we grew up singing children's songs that go “If you’re happy and you know it, clap your hands” which tell us what to do when we are happy. We also sang “Twinkle twinkle little star, How I wonder what you are '' which gave us an early hint about curiosity. They also taught us how to manage our anger whenever we pick fights with our siblings or Braven up every time we got afraid of thunder or dark rooms. However, there is one emotion that was not well-introduced to us when we were young— grief. Grief \ ˈgrēf \ is a five-letter word which according to Merriam-Webster (n.d.) means “deep and poignant distress caused by or as if by bereavement; deep sadness caused especially by someone's death”. In other words, it is the emotion we feel when we lose a loved one because of their death, a concept that is also difficult to explain to a young child. Due to the grave situation of the COVID-19 pandemic in the Philippines, the country recorded thousands of death tolls. Thousands of people whose death left their families to feel nothing short of grief which may result in negative impacts on our lives when prolonged. As the bereaved person undergoes a major life transition following a death of a loved one, they may experience physical symptoms of grief, such as sleep disturbances, fatigue, difficulty in concentration, and loss of appetite (Utz et al., 2012). They may also experience chronic stress which can lead to various physical and emotional issues (Harvard Medical School, 2021). Moreover, bereaved individuals may experience an impact on their mental health. In a study by Joaqum et al. (2021), they found out that there was an increase in psychological distress experienced by people who lost loved ones due to COVID-19. More than that, those who previously presented psychiatric diagnostic characteristics who also lost a loved one because of COVID-10 have exhibited a rise in symptoms of anxiety, depression, phobia, paranoia, hostility, interpersonal subjectivity, obsessive-compulsive disorder, and psychoticism (Joaquim, 2021). Despite the sorrow they must be feeling, the bereaved must keep going. They may feel the world has fallen apart, but it does not stop spinning while they are in the process of mourning. Five Stages of Grief This dilemma has been more true to the students and employees who had to continue their daily routine while silently suffering from the loss of a loved one. Each of us has our own way of dealing with grief— some might express their emotions through uncontrollable crying, while some might seem to handle it pretty well. But in a book entitled “Death and Dying” published in 1969, a Swiss-American psychiatrist, Dr. Elisabeth Kubler-Ross, introduced a theory centered on five (5) stages of the psychological process or stages in one’s acceptance of death (Plotnik & Kouyoumdjian, 2014). However, she began to expand her own model and extend it to cater to other kinds of loss. It was later known to become the five (5) stages of grief (Casabianca, 2021). Based on Kubler-Ross’ model, people commonly react to loss through the following: Denial - This is a common defense mechanism of people after learning about a loved one’s death. This temporary response helps them to suppress pain and deal with an immediate shock after hearing devastating news (Casabianca, 2021). Example: Waiting for a call from someone who will say that the news was a mistake and your loved one is alive and well. Anger - Pain can take other forms which according to Kubler-Ross, may be redirected as anger. At some point, one might feel guilty for being angry at this point in their life which could make them even angrier. Thus, it is important to remember that pain lies underneath that anger. Feeling those kinds of emotions is an important part of the healing process (Casabianca, 2021). Example: Asking questions like “Why does it have to be me?” or “What did I do to deserve this?” Bargaining - It is a way of clinging to even the slightest hope we have. In this stage, people think about their willingness to sacrifice everything they have just to go back to a time prior to their loss (Casabianca, 2021). Example: Saying things like “I will quit my vices, just bring my loved one back!” Depression - This stage is different from the mental health disorder. Rather, the depression stage pertains to a point when you begin to accept the reality of your loved one’s death. This realization is accompanied by extreme sadness (Casabianca, 2021). Example: Feeling confused, fatigued, and unwilling to move on Acceptance - One does not necessarily need to be completely healed during this stage. Acceptance just means that you are starting to acknowledge the loss you experienced, and learning to live by them to continue moving forward with your life. It is important to remember that acceptance is not a linear process— one might experience going back and forth between grief stages. However, this is a natural part of the healing process (Casabianca, 2021). In 1974, Kubler-Ross explained that some people might not go through all stages or they may experience a different grieving stages sequence. By doing so, she stressed that there is no “best” or “specific” way of dealing with the loss of loved ones. Sometimes, people do something they think is helpful in dealing with grief, only to find themselves in situations that hamper their healing process. According to Bruce (2020), these unhelpful practices include avoiding emotions, engaging in compulsive behaviors, minimizing one’s feelings, overworking in their job, and misusing drugs, alcohol, and other substances. While these activities temporarily suspend people from confronting their grief, these could be harmful in the long run. As previously mentioned, there is no right or wrong way to cope with grief. However, people may want to engage in healthier ways to get through such tough situations in their lives. Overcoming Grief The process of grief resembles a wave-like pattern (Morris, 2008). There were times when the bereaved reported to have moved on from the death of their loved ones, only to encounter a surge of emotions each time confronted by various triggers such as hearing the favorite song of the deceased played by local radio or remembering events from a significant death. These ‘trigger waves' are perfectly normal and part of the healing process. Aside from this, the waves also help to create a framework that helps the bereaved understand their experience of grief and improve their sense of control during a challenging time in their lives (Morris, 2011). A CBT-trained clinical psychologist, Sue Morris, published a book in 2008 entitled “Overcoming grief: A self-help guide using cognitive behavioral techniques. In the book, she mentioned simple strategies that bereaved individuals could follow and expedite their process of healing. These are as follows: Doing simple routines It can be as simple as following a regular schedule for meals and bedtimes. Engaging in self-care activities This may include regular medical check-ups, daily exercise, and eating right. Categorize worries Create a list of things that worries you, and act towards resolving those. You may tick off the items that you already completed. Brace one’s self to new or challenging situations Always plan ahead of time, and adopt a "trial and error" approach to various situations Oppose unhelpful thinking Identify intrusive thoughts that lead to guilt and anger. Reflect on things that possibly motivated those thoughts. Create decision-making framework It is helpful to avoid arriving at a certain decision that may affect the rest of your life. It is important to remember that decisions should be based on evidence and not emotions. Aside from these, Morris (2008 as cited in Morris, 2011) also stated that it is important for the bereaved to have information about grief which may help them learn what to expect along the process. Grief is an emotion not often talked about. Hence, bereaved individuals must know that grief patterns have a wave-like nature and they cannot expect a straight path in their process of overcoming grief. They must expect ‘trigger waves’ and acknowledge that it is a part of the process. Younger children who also experience grief must also be included and educated that the sad feeling they experience is a natural response to loss. When left unattended, prolonged grief can make negative impacts on our lives— especially in our mental health. The pain that comes with the loss of a loved one must seem unbearable for now. But just like how there is always a rainbow after the rain, we can hope that things will get better. For now, introduce yourself to the feeling of grief that for you was once a stranger. Get to know it better and find your own way of understanding and dealing with it. You got this. References: Bruce, D. F. (2020, September 20), Grief and Depression. Web MD. https://www.webmd.com/depression/guide/depression-grief Casabianca, S. S. (2021, February 11). Mourning and the 5 stages of grief. Psych Central. https://psychcentral.com/lib/the-5-stages-of-loss-and-grief Grief. (n.d.). Merriam-Webster. https://www.merriam-webster.com/dictionary/grief Joaquim, R., Pinto, A., Guatimosim, R., de Paula, J., Costa, D., Diaz, A., da Silva, A., Pinheiro, M., Serpam A., Miranda D., & Malloy-Diniz, L. (2021, November). Elsevier, 2. https://doi.org/https://doi.org/10.1016/j.crbeha.2021.100019 Morris, S. (2011, December). The psychology of grief - applying cognitive and behavior therapy principles. Australian Psychological Society, 33(6). https://www.psychology.org.au/for-members/publications/inpsych/2011/dec/The-psychology-of-grief-%E2%80%93-applying-cognitive-and-b Utz, R., Caserta, M., & Lund. D. (2012, August). Grief, depressive symptoms, and physical health among recently bereaved spouses. The Gerontologist, 52(4), 460-471. https://doi.org/10.1093/geront/gnr110

Years have passed since the COVID-19 pandemic shocked the world and changed the lives of people worldwide. The pandemic outbreak has brought drastic changes not only in the healthcare system, but also in the economy, education, and the livelihood of everyone as the governments enforced a series of lockdown, quarantine, social distancing, and border shutdowns to prevent the spread of coronavirus. As the lockdown and quarantine continue, the world began to suffer from psychological problems due to the challenges brought by the COVID-19 as well as the sudden life changes that people need to adapt to. Since face-to-face consultation and mental health services were prohibited, healthcare services found other alternatives and interventions to continue providing quality health care and alleviate the increasing mental health problems amid the pandemic. Technology plays an important role when it comes to alternatives during the lockdown. As physical interaction was limited, all the necessary services were moved online for accessibility and efficient use. Alternative Mental Health Services during Pandemic Mental health clinics and services are not exempted from the closure of several industries as a face-to-face consultation, counseling, and assessment were prohibited while in quarantine. Many countries have adopted ways and alternatives to overcome disruptions to face-to-face interventions. Digital mental health interventions became rampant, as countries came with different terms of online services; such as Telemental health, Telepsychiatry, Telemedicine, and other forms of mental health services that replace the usual in-person or face-to-face intervention. In China, Telemental health services prioritize people who are high risk to COVID-19 including front liners, COVID-19 positive patients, policemen, and other essential workers. They provide counseling, supervision, training, and psycho-education in different forums using smartphone applications, e-mails, and text messaging. Reports show that people in isolation actively seek help through online support to address their mental health needs (Zhou et. al 2020). In the Philippines, the Department of Health (DOH) together with the National Privacy Commission (NPC) developed telemedicine services to provide the public better access to health services during the community quarantine. DOH states the importance of maximizing the technology to connect the patients with medical professionals to receive medical advice from the comfort of their homes. Not only the public but front liners including the healthcare workers were also urged to avail the service (Department of Health, 2020). The Telemedicine service involves medical consultations over the phone, chat, text messages, and other visual or audio platforms. Health professionals can conduct consultations, interviews, and online sessions thru means of electronic devices to create reports, prescriptions, and diagnoses. Crisis Hotlines also became popular during the pandemic in the Philippines, the DOH launched the NCMH Crisis Hotline accessible for all who are undergoing mental health crises. It is a 24/7 operated hotline that provides suicide intervention, prevention, and response to the community's concerns (Department of Health, 2019). Other organizations such as the Red Cross Philippines established Hotline1158 which addresses not only mental health problems but also queries about COVID-19 treatment and other facts. The hotline was run by trained volunteers who provide information aligned with the data of DOH and WHO. Medical professional volunteers are also on standby to provide medical advice and counseling to callers (Philippine Red Cross 2020). Another way to provide mental health care is by distance video conferencing with a mental health professional which shows promising results for patients with anxiety and mood disorders. These blended care models have developed the capabilities of serving mental health patients with digital technologies (Wind, Rijkeboer, Andersson & Riper 2020). Challenges of Digital Mental Health Services Although digital mental health service offers access to mental health services during the pandemic, it still has their limitations and potential risks. Some limitations include the lack of interaction that limits the mental health professional from making a correct observation on the patient’s condition, this may affect the diagnosis as well as possible interventions that might work for the patient. Likewise, patients might as well feel uncomfortable and were unable to properly describe their feelings on camera. Furthermore, the doctors state that getting informed consent before starting the telemedicine/online meeting with the patient is important to protect the privacy of both parties (Parrocha, 2020). Another challenge is the public’s access to technology and online literacy. Online mental health services are not new in the field since it already exists before the pandemic. However, people still prefer physical interaction with a professional since only a few know how to use the service nor can access the sites that offer online services. Other issues like internet availability, having gadgets that can support online activities, and lack of knowledge about the latest technology advancement are also some of the factors why people prefer face-to-face services (Figueroa & Aguilera, 2020). Despite the benefits of digital services, we must keep in mind that these services are just alternatives that must be used as supplements to enhance, not replace the traditional face-to-face interventions. As long as the pandemic and quarantine remains, we all have to resort to these alternatives to continue receiving proper mental health caremainre, to aid the fight against the increasing toll of mental health problems. Remember that help is always available for those people who need it. References: · Department of Health. (2019). Launch of the NCMH crisis hotline: Department of health. Retrieved February 22, 2021, from https://doh.gov.ph/press-release/launch-of-the-NCMH-crisis-hotline · Department of Health. (2020). DOH boost telemedicine services for NCR service to expand toother regions. Retrieved from: https://doh.gov.ph/doh-press-release/DOH-BOOST- TELEMEDICINE-SERVICES-FOR-NCR-SERVICE-TO-EXPAND-TO-OTHER-REGIONS-SOON · Figueroa, C. A., & Aguilera, A. (2020). The Need for a Mental Health Technology Revolution in the COVID-19 Pandemic. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.00523 · Parrocha, A. (2020, October 11). Telemedicine will ‘enhance, not replace’ traditional checkups. Philippine News Agency. https://www.pna.gov.ph/articles/1118146 · Philippine Red Cross (2020). Philippine Red Cross Launches COVID-19 Hotline 1158. Retrieved January 30, 2021, from https://pia.gov.ph/news/articles/1038012 · Wind, T. R., Rijkeboer, M., Andersson, G., & Riper, H. (2020). The COVID-19 pandemic: The ‘black swan’ for mental health care and a turning point for e-health. Internet Interventions, 20, 100317. https://doi.org/10.1016/j.invent.2020.100317 · Zhou, X., Snoswell, C., Harding, L., Bambling, M., Edirippulige, S., Bai, X., & Smith, A. (2020). The Role of Telehealth in Reducing the Mental Health Burden from COVID-19. Telemedicine and E-Health, 26(4), 377-379. doi:10.1089/tmj.2020.0068

“The greatest weapon against stress is our ability to choose one thought over another.” – William James Stress is probably the most used word whenever people face difficulties in their studies, work, or other activities. No matter how hard people try to avoid stress, it is inevitable. It is part of our body’s nonspecific response to any demand or challenge we face or any event we deem threatening (Kalat, 2017). Despite being a necessary part of survival, a plethora of studies reveals the harmful impact of stress on our body function (Yaribeygi et al., 2017), autonomic and neuroendocrine responses (O’Connor et al., 2020), and our behavior concerning our health (Hill et al. 2018; O’Connor et al. 2008; Tomiyama 2019). Before, our ancestors used stress to prepare their bodies for fight-or-flight responses (Kalat, 2017). Today, people have prolonged exposure to stress due to several factors such as pressure from work, income, the health of a relative, and education (Sapolsky, 1998 as cited in Kalat, 2017). Moreover, a study by Silver et al. (2013) suggested that stress responses can also be triggered by watching televised coverage of a major disaster. The COVID-19 pandemic is one of the most televised news in different countries that details the total tally of positive results, recoveries, and even death. This can add to the stress, and anxiety people are already feeling due to the exacerbated pressures brought by the new demands of working in a new normal. Employees feel heightened stress because of their remote work setup. In a study conducted by Include (2021), they saw an increase in reports of workplace harassment. About a quarter of employees stated that they experienced toxicity and gender-based harassment based in their workplace. According to Job van der Voort, CEO and co-founder of the HR tech company, Remote, employees may be “acting out” as a way of dealing with high levels of stress and anxiety (Place, 2021). The pandemic has amplified life stressors and introduced many life challenges to many individuals who were also affected. If not immediately settled, prolonged exposure to stress can also affect our mental health. It can lead to anxiety and depression, substance use problems, and sleep problems (Centre for Addiction and Mental Health, n.d.). In this light, people need to seek effective ways to deal with stress to avoid other physical and mental complications that may arise from it. However, it seems that our own beliefs about stress do more harm to us than being stressed alone. Kelly McGonigal, a health psychologist, gave a TedTalk about the importance of people’s perception of stress’ impact on their health (Ted, 2013). For the past ten years, McGonigal told her patients that stress is harmful to their bodies and frequent exposure could compromise their health. She suggests to her patients that it is crucial to reduce, if not avoid, stress if they want to live healthier and happier. A study conducted by Keller et al. (2013) made McGonigal rethink her telling her patients how to handle stress. The study revealed that people who reported experiencing high levels of stress and believed that stress is harmful to their health are more likely to die by 43% than people who share the same stress level but did not believe in its possible impact on their health. The latter has the least likelihood of experiencing premature death among other participants. In this regard, McGonigal suggested that people should start changing their view about stress through the following methods: Acknowledging your body’s response to stress McGonigal stated that physical responses to stress include rapid heart pounding, sweating, and faster breathing. Often, these are viewed as anxiety symptoms or a sign that one is not effective in handling pressure. However, people must start seeing those physical responses as our bodies’ way of preparing themselves to meet the demands of an external challenge and help us face difficulties. Jamieson et al. (2012) found out that people can enhance their physiological and cognitive reactions to stressful events by altering the way they think about bodily responses to stress. People who view stress responses as helpful, their heart rate is still elevated, but the blood vessels are relaxed, which is healthier for the cardiovascular system. In contrast, people who have a traditional view about stress have constricted blood vessels while the heart is pounding. This is associated with cardiovascular diseases emerging from chronic stress. Recognizing the social aspect of stress The hormone oxytocin is popularly known as the “cuddle” hormone because it is associated with social bonding activities such as maternal bonding, lactation, and sexual pleasures (DeAngelis, 2008). Unbeknownst to many, a significant amount of oxytocin is also released under stressful conditions. According to McGonigal, the increased secretion of this hormone allows us to be social during stressful times. It could be our body’s way of telling us that we need someone to rely on in times of difficulty. Thus, it is helpful to seek others’ help and support whenever we need it. The new approach to stress by Dr. Kelly McGonigal seems to be promising as it encourages everyone to look at the pressure in a positive light. These days, where one can feel stress at pretty much anything, it is essential to remember that a friend is willing to help you prepare your defenses to win against life’s challenges and reminds you to seek support from people who matter to you. References: Centre for Addiction and Mental Health. (n.d.). Stress. https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/stress DeAngelis, T. (2008, February). The two faces of oxytocin. American Psychological Association, 39(2). https://www.apa.org/monitor/feb08/oxytocin Hill D. C, Moss R. H., Sykes-Muskett B., Conner M., & O’Connor D.B. (2018). Stress and eating behaviors in children and adolescents: systematic review and meta-analysis. Appetite 123, 14–22. https://eprints.whiterose.ac.uk/125078/1/Meta-Analysis%20Manuscript_ACCEPTED.pdf Include. (2021, March). Remote work since Covid-19 is exacerbating harm: What companies need to know and do. https://projectinclude.org/assets/pdf/Project_Include_Harassment_Report_0321_R8.pdf Jamieson, J., Nock, M., & Mendes, W. (2012, August). Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. J Exp Psychol Gen, 141(3), 417-422. https://doi.org/10.1037/a0025719 Kalat, J. (2017). Biological psychology (12th ed.). Cengage Learning. Keller, A., Litzelman, K., Wisk, L., Maddox, T., Cheng, E. R., Creswell., & Witt, W. (2012, September). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677-684. https://doi.org/10.1037/a0026743 O’Connor D. B., Jones F., Conner M., McMillan B., & Ferguson E. (2008). Effects of daily hassles and eating style on eating behavior. Health Psychology, 27, 20–31. hhtps://doi.org/10.1037/0278-6133. O’Connor, D. B., Thayer, J. F., & Vedhara, K. (2020). Stress and Health: A Review of Psychobiological Processes. Annual Review of Psychology, 72(1). https://doi.org/10.1146/annurev-psych-062520-122331 Place, A. (2021, July 26). How to prevent employee stress from spiraling into harassment. EBN. https://www.benefitnews.com/news/how-to-prevent-employee-stress-from-spiraling-into-harassment Silver, R., Holman, E. A., Andersen, J. P., Poulin, M., McIntosh, D., & Gil-Rivas, V. (2013, August 1). Mental- and physical-health effects of acute exposure to media images of the September 11, 2001, attacks and the Iraq War. Psychological Science 24(9), 1623-34. https://doi.org/10.1177/0956797612460406 Ted. (2013, September 4). How to make stress your friend [Video]. https://www.youtube.com/watch?v=RcGyVTAoXEU&ab_channel=TED Tomiyama A. J. (2019). Stress and obesity. Annual Review of Psychology, 70, 703-718. https://doi.org/10.1146/annurev-psych-010418-102936 Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T., Sahebkar, A. (2017, July 21). The impact of stress on body function: A review. Excli Journal, 16, 1057-1072. https://doi.org./10.17179/excli2017-480

Talking and verbalizing our problems to our family, friends or even strangers create relief and less burden to self. Studies show that sharing the issues that bother us with Someone, we trust creates healing, reduces stress and emotional distress, and boosts self-esteem. It is a normal feeling that there are times that we feel stressed and feel overwhelmed as we face and deal with life challenges such as breaking up with a partner, losing a job, failing grades, or grieving a death. However, many people feel hesitant to express and share what they think as they believe that it is a sign of weakness and feel shy about sharing their problems. However, verbalizing our problems helps us heal from emotional distress. Neuroscience studies by Lieberman et al. (2007) and Silberweig (2012), as cited by Dreher (2019), shows that as we label our feelings, there is a reduction of activation of the amygdala, which is the alarm system of our brain, triggers our fight-or-flight reaction. A study by Pouthier (2017), cited by Truong (2018), found out that venting out has an excellent result to mental health as it provides a bond between the listener and the personal feelings. And as we verbalize and notice our emotions, we become less reactive and more mindful about our feelings. Talking about our feelings and problems to our trusted people or even strangers allows us to understand our thoughts and free up our minds as we can have people who will support us in dealing with the problems. It is not mentally healthy to struggle on your own as you may feel alone and no one understands you and become stuck in a place overthinking your situation. So, the next time you feel a little down, instead of suppressing your emotion and bottling it up, try reaching out to your trusted people and sharing it with them to ease your negative emotions. You are not alone in this fight. References: Banfield, J. (2015, December 1). The Benefits of Sharing Problems With Others. JerryBanfieldcom. Retrieved September 13, 2021, from https://jerrybanfield.com/sharing-problems-with-others/. Dreher, D. (2019, June 11). Why talking about our problems makes us feel better. Psychology Today. Retrieved September 13, 2021, from https://www.psychologytoday.com/us/blog/your-personal-renaissance/201906/why-talking-about-our-problems-makes-us-feel-better. Durlofsky, P. (2018, July 18). 4 benefits of talking out problems. Main Line Today. Retrieved September 13, 2021, from https://mainlinetoday.com/life-style/health/4-benefits-of-talking-out-problems/. Truong, K. (2018, August 23). Here's why venting about stress feels so good. Why Talking To Someone & Venting Emotions Helps Stress. Retrieved September 13, 2021, from https://www.refinery29.com/en-us/venting-talking-to-someone-benefits.

Have you ever thought about listening to music to make you feel energized at a certain task? Or even just listening to it so that you can remember those times you had lost a loved one or had a heartbreak that makes you depressed? If so, it is normal to feel those heavy emotions and ride along with them while you are doing a task. According to Schäfer (2013), People listen to music to achieve Mood regulation, Arousal, Social relatedness, self-awareness. Specify such parts, these studies involve how we function with music. Arousal as a dimension of the study of Thoma, Mohiyeddini, Ehlert, and Nater (2012) it was possible to elaborate the relative contribution of dispositional emotion regulation in situational music-selection behavior in daily-life circumstances by showing its impact inside the structure of emotional compatible guidelines. Thus, it showed that people use music as an instrument to effectively control their feelings in ordinary circumstances. As we can do it, we can not deny the fact that we use music to synchronize our emotions to what we feel for the day. How about when we do a task at school or the workplace? Not only that these studies are applicable to the occupational but in general, either home-based or at school or for the benefit of the individual at its own task. A study shows that a student can listen to music while studying. The students of the University of Wisconsin-Stout are proficient at listening to music with lyrics. These students performed almost equally as well between the silence condition and the popular music condition. Classical music was not fulfilling because the students were not familiar with it. Furthermore, it suggests that further study on the effects genre familiarity might have on students’ ability to tune out music while performing demanding cognitive tasks (Dodge and Mensik 2014). In contrast to other studies, the study of Dolegui (2013) discusses the fact that it is better to have a peaceful environment so that students can process and focus on what to think, in other words, their cognitive performance. They were given a test while listening to music such as classical but the highlights of the findings were that the intensity of music rather than what type of music played, volume plays a crucial role and could be more important than the type of music played. Although there are some students dismayed by this narrative, they prefer to listen to music while studying too. Based on the study of Raglio, et. al.(2019) There are selected workers who find music and music therapy positively influential to their psychological symptoms, work-related stress, and burnout. It is also said that it improves work performances and our thinking outcomes. In such a term, the study of Schwartz, Ayres, Douglas (2017) also said Music provides a strategy that is accessible and does not interfere with us to perform tasks and reduces deviant behavior. Music is also a strategy for us workers to be more productive and give positive interactions with our clients. Better if we handle tasks while listening to the right one that fits our mood because if we are listening to a sad song, there are chances to shift our mood, and might lose focus on the task on board. Music Therapy as a treatment for depression According to the study of Aalbers (2017), Individual music therapy as standard care is effective for depression, anxiety, and functioning the working-age people with depression. Another part of it had discussed that patients who have depression that was treated with music therapy showed fast results to lessen clinical symptoms, and the dose of medication was lower, with lighter side effects. It also says that regardless, they listened to the music even though they don't have any musical hobbies. Easy-listening, smooth, and lively music was accepted more easily by patients. bedriddenness decreased over the course of treatment. The atmosphere in the patient area was lively, and worry-free among older adults. Therapists use Music Therapy as a tool to communicate the emotions of the patient, mobilize the patient's co-operation in treatment, and decrease the difficulty of taking care of patients with depression. The study also says that when the adult patient sings as part of the therapy, it is more effective than relying on medication therapy. Reference: Schäfer, T., Sedlmeier, P., Städtler, C., & Huron, D. (2013). The psychological functions of music listening. Frontiers in Psychology, 4. doi:10.3389/fpsyg.2013.00511 Thoma, M. V., Ryf, S., Mohiyeddini, C., Ehlert, U., & Nater, U. M. (2012). Emotion regulation through listening to music in everyday situations. Cognition & Emotion, 26(3), 550–560. doi:10.1080/02699931.2011.595390 Wan Mohd Yunus, W. M. A., Musiat, P., & Brown, J. S. L. (2017). Systematic review of universal and targeted workplace interventions for depression. Occupational and Environmental Medicine, 75(1), 66–75. doi:10.1136/oemed-2017-104532 Raglio, A., Oddone, E., Morotti, L., Khreiwesh, Y., Zuddas, C., Brusinelli, J., … Imbriani, M. (2019). Music in the workplace: A narrative literature review of intervention studies. Journal of Complementary and Integrative Medicine, 0(0). doi:10.1515/jcim-2017-0046 Dodge, L. & Mensink, M. C. (2014). Music and memory: effects of listening to music while studying in college students. University of Wisconsin-Stout Journal of Student Research, 13, 203-215. Dolegui, A. S. (2013, September 1). The impact of listening to music on cognitive performance. Inquiries Journal. http://www.inquiriesjournal.com/articles/1657/the-impact-of-listening-to-music-on-cognitive-performance. Aalbers, S., Fusar-Poli, L., Freeman, R. E., Spreen, M., Ket, J. C., Vink, A. C., … Gold, C. (2017). Music therapy for depression. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd004517.pub3

Among the consequences that the global pandemic has brought, one of the constituents that received a detrimental effect was the education system of the Philippines. Since the safety of every Filipino is highly prioritized, as a precautionary measure, the Philippine government implemented an online learning modality for the students, wherein it maximized the learning opportunities of the students while staying at their home (Yokoyama, 2019). Indeed, no one was able to anticipate the impact of coronavirus. As a result, the students, parents, and educational institutions alike were not immediately prepared for the sudden changes regarding the online classes. Every educational institution stopped operating for a few months in order to align the previous curriculum to the new normal. With the matter at hand, the proposal of having a mass promotion of the students emerged to alleviate the burden of the online classes (San Juan, 2020). In addition, calls for suspension of Academic Year 2020-2021 arose, while numerous factors are laid out as to why an academic freeze is reasonable considering the welfare of the Filipino students (Sape & Aquino, 2020). Notwithstanding the sentiments presented, the Department of Education (DepEd) and Commission on Higher Education (CHED) remained steadfast on their decision to continue the education amidst the coronavirus pandemic. As stated by Briones, the DepEd secretary, “education must continue even in times of crisis” (Dacanay, 2020). That being said, numerous students opted to enroll in the institution despite the Philippines’ lack of preparedness in the execution of distance learning. After the academic year has started, calls for academic freeze circulated and dominated within cyberspace. Citing the #AcademicFreezeNow, numerous students shared their predicaments regarding the online classes (Madarang, 2020). To highlight, Dacanay (2020) indicated that the Philippines lack the financial means to proceed with online distance learning due to it being an anti-poor and listed the effect of the system change on the mental health of the students. Considering the significant changes from face-to-face interaction into online distance learning, the Philippine education system proceeded as planned and followed distance learning. Given that this pandemic imposed numerous challenges and affected the mental health of the students, the Department of Psychiatry (2021) from the University of Michigan listed five measures or strategies of coping for the students during this pandemic. First on the list is about knowing that it is all right to feel those emotions and feelings. At the time of unexpected situations, experiencing sadness, frustration, anxiety, or anger is reasonable. Students are allowed to feel these emotions and communicate with others. Acknowledging one’s feelings is the first step for managing those emotions. Following is maintaining a routine. Being able to start a day similar to the previous one allows better management of mental health. More than that, students must set a goal for coursework that needs to be completed on a specific day. Having a healthy diet and doing physical activity included in one’s routine highlights a flourishing physical and mental well-being. Another measure is practicing good sleep hygiene. Having seven to nine hours of sleep is one of the easiest things to do in coping up with this pandemic. However, given that the students have free reign with their schedule, it was often overlooked and failed to execute. Fourth on the list is connecting with others. During these trying times, being lonely and secluded are easily manifested. However, having an effort to maintain a social connection through chats, and phone calls, especially with family and friends greatly help in proceeding with the day. Lastly, the students need to take a break. Stepping away from academic responsibilities once in a while and enjoying the things that can rejuvenate oneself is certainly fine (Department of Psychiatry, 2021). Furthermore, according to Kwaah and Essilfie (2017), having positive coping strategies are essential, particularly in distance learning. These strategies include praying or meditation, self-distraction, such as watching movies or listening to music, and having emotional and instrumental support from families, friends, and teachers (Kwaah & Essilfie, 2017). Indeed, the following strategies could help the students to go on with their lives and proceed as follows. However, if the situation goes out of hand and leads to circumstances that are unable to handle by oneself, every student must remember to seek professional help. Institutions have counselors and psychologists that can help them. Reaching out for additional support does not make a person less shameful. Similar to taking care of physical health, prioritizing mental well-being is an essential factor to lead a healthy life. References: Dacanay, K. C. (2020, August 13). Why “Academic Freeze” is Our Best Option Now. Pluma Manila. https://medium.com/pluma-manila/why-academic-freeze-is-our-best-option-now-2c60da40cb58 Department of Psychiatry. (2021). Coping with the COVID-19 Pandemic as a College Student. Medicine Michigan University of Michigan. https://medicine.umich.edu/dept/psychiatry/michigan- psychiatry-resources-covid-19/adults-specific-resources/coping-covid-19-pandemic-college-student Kwaah, C.Y. & Essilfie, G. (2017). Stress and Coping Strategies among Distance Education Students at the University of Cape Coast, Ghana. Turkish Online Journal of Distance Education 18 (3), 8. https://files.eric.ed.gov/fulltext/EJ1147588.pdf Madarang, C. R. (2020, September 4). ‘Academic freeze’ calls and distance learning woes: How students and teachers are responding to the challenge. PhilStar. https://interaksyon.philstar.com/trends-spotlights/2020/09/04/176286/academic-freeze-calls- distance-learning-woes-how-students-and-teachers-are-responding-to-the-challenge/ San Juan, R. (2020, April 10). Students urge termination of current semester, suspension of online classes. PhilStar Global. https://www.philstar.com/headlines/2020/04/10/2006588/students-urge- termination-current-semester-suspension-online-classes Sape, E. J. & Aquino, B. M. & Olivar, A. I. (2020, June 1). OPINION: An ‘academic freeze’ is the best option for Filipino students for now. CNN Philippines. https://cnnphilippines.com/life/culture/2020/6/1/academic-freeze-opinion.html Yokoyama, S. (2019). Academic Self-Efficacy and Academic Performance in Online Learning: A Mini Review. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.02794

The pre-Colonial Philippines was much like neighboring Indonesia and Malaysia, and Counseling still shows a vestige of indigenous help-seeking through Superstition, Reliance on elders, faith healers and fortune-tellers, and Belief in the Supernatural (Fr. Jaime Bulatao, S.J., 1992). A humanistic counseling Psychologist named Carl Rogers stated that he does not want to instruct others how to behave, and it not necessary to believe in God or in any religion to be a good spiritual person. Sigmund Freud had argued that God is a projection of a childish wish for protection from a cruel and uncertain world. He viewed religion as a severe enemy of an individual's worldview (Pérez-Álvarez, 2018). The concept of a worldview has played an essential role in psychoanalysis, critical theory, and nineteenth- and twentieth-century hermeneutics. Freud viewed religion as a neurosis that an individual must overcome on his way from childhood to maturity (Galek, 2015). In addition, B.F. Skinner denied that he had to attend a daily mass at Hamilton College as an undergraduate, while Albert Ellis postulated that less religious people are more emotionally healthy. In that intellectual climate, we can conclude that most psychologists did not consider integrating spirituality into the practice of psychotherapy (Villani, D., Sorgente, A., Iannello, P., & Antonietti, A. 2019). Jungian Psychology emphasizes growth after midlife and acknowledges religion as an integral part of a person's life. Carl Jung's theory is one of the most famous traditional psychological approaches. His approach is commonly feared and misunderstood. Some practitioners view his idea as irrational and non-scientific due to symbols, dreams, archetypes, unconscious, and the collective unconscious. Some experts declared Jungian Psychology as a cult. Jung was president of the Guild of Pastoral Psychology (Kim-Prieto, C., & Miller, L. 2018). They are committed to integrating the practices of psychology and theology. Jung argued that evil is a result of a person's ability to make conscious judgments. When an individual project rejected parts of themselves onto others, they see those other persons as evil. Continued psychological development in adulthood requires moral development. Integration of one's shadow means "seeing one's moral faults" and is the "equivalent of taking responsibility for one's own life." Moreover, Spiritual Counseling was slow to develop because ministers and psychotherapists are not always willing to collaborate. In the 20th century, religion struggled to demonstrate its relevance, and many qualified spiritual counselors have used the latest modern psychotherapy techniques and concentrated on symptom relief. Soul and spirit should be treated as one with the mind and body. Therapies should care for the entire person (King, P. E., & Boyatzis, C. J., 2015).

In this article, a Guidance Counselor or School Counselor is defined as a professional who provides valuable support to clients in reaching their academic goals, social and personal development, and career development. They are not the ones who punish or demerit a student's undesirable behavior, and they should not be seen as school police where misbehaving children are brought. Their office must be depicted as a "safe place" for a child. Guidance counselors do not lead a class, but they affect student success as much as any teacher. They help students survive difficult situations, peer pressure, depression, and other problems that hinder success. I want the readers to help me erase the stigma attached to Guidance Counselors. Let us give the next generation a whole new perspective on this. They are the first line of mental health professionals a student can approach. If a child is trained to get help when needed, we will have a new generation who is not afraid to bounce back from difficulties in life. They will not be scared to consult a mental health professional, and these children can pass on their optimistic perspective to the next generation. In 1521, the Philippines was rediscovered by Ferdinand Magellan, which began the Spanish Colonization, resulting mainly in religious conquest: 80% of Filipinos became Roman Catholics. The Spanish Colonization was followed by the American occupation from 1898 to 1941. The United States strongly influenced Philippine public schools and the government. The language of instruction in the country is English, and tremendous respect is given to anything American over anything Filipino (. In 1940-1960, the Bureau of Public schools sent Filipino teachers and officials to England, Europe, and the US to learn counseling practices. Western techniques are then brought to the country on their arrival. Counseling as conceived in the United States began in the Philippines during the American occupation in 1913-1934. Two (2) colleges in Manila provide guidance services geared toward identifying professions and opportunities for employment. The first psychological clinic was established at the University of the Philippines. The growth of Guidance and Counseling was hampered by World war II. Before 2004, counselors and other mental health workers did not need a license to practice or a regulatory board to ensure adequate training. Guidance, Counseling, and an effective Guidance Program are vital in a person's holistic development. Studies suggest that it improves the discipline and academic performance of an individual (Osakwe, 2016). Professors and teachers must employ dynamic interactions of a group of students approach. Building a solid relationship between the students, parents, counselors, teachers, and administrators leads to effective implementation of the programs. School counselors advocate for students' well-being, and they are valuable resources for a person's educational advancement. Guidance and Counseling are interrelated and cannot be overly separated (Nyarangi, 2015). Humans are self-determining creatures. They have an innate desire for independence, autonomy, and self-destruction (Mugabe, J. & Maphosa, D., 2016). Guidance and Counseling are essential in managing people's discipline, perspective, and lifestyle across all societies (Moyo, G., Khewu, N. & Bayaga, 2016). It will help individuals understand themselves, bounce back from difficult life experiences, determine the factors that contribute to the development of a problem, and learn suitable ways of resolving or avoiding the situations that may lead to negative outcomes. An effective counselor must integrate Guidance and Counseling theories into their counseling framework to be efficient and effective (Chifwambe, 2019). Social Learning Theory postulates that elicited behavior results from an interactive association between inner processes and environmental variables and is not solely determined by internal drives (Bandura, 1986). A person must learn to use their insight and foresight to solve a problem since behaviors are influenced by an environment's verbal and imaginable representation. A process called "modeling" through observational learning can also help the betterment of an individual (Dhaliwal, 2015). Students can acquire competencies such as academic, social, and personal through modeling. The conviction of an individual that particular behavior will produce a specific outcome and a person's judgment their ability to plan, execute and maintain a particular behavior is called "Efficacy expectation" (Eliamani, P., Mghweno, L. & Baguma, P., 2015). Expectations influence a person's choice of activities and environment settings. Determining student efficacy expectations in the prevailing environment is essential. Bandura suggests that motivations are powered by anticipated future reinforcement and that someone's limits of expectation efficacy can control one's learning extent. He proposed that counselors must bear the skills and knowledge on how theories of system desensitization, modeling, efficacy expectation, guided participation, and phobia reduction can be applied in the practice of guidance and Counseling (Ndagire, 2018). An effective guidance counselor can relate and empathize with the students—the ones who will not judge them. Genuine interest in helping other people is the best attribute they should have because Counseling is an arduous task. Counselor becomes an emotional sponge for other people. They should help without asking anything in return. They must be equipped with dedication and perseverance to cover different tasks in the guidance office. They are the listening ear, shoulder to lean and cry on by parents, adolescents, and kids. They have to work hand in hand with the admin, teachers, and parents. The teacher and counselor should complement each other and compensate. Moreover, Guidance Program is a holistic program intended to assist in developing a person's self-awareness, educational growth, psychosocial development, and career maturity (Mwangi, 2016). The program's agenda is based on the needs of the students anchored with the Principles of Guidance and Counseling. Respect, dignity, uniqueness, positive self-image, goals, diverse needs of all students, equity and equality to the clients, collaboration with the school administrator, students, teachers, and parents, and learning curves must be considered in creating such a program. Clients need appropriate personal and social skills to achieve the goals of the educational program (Krieger, 2015). The program must have tailor-fitted techniques and activities to address clients' needs (Hansen, 2015). Comprehensive Guidance programs must integrate intervention programs for individuals who have manifestations of mental and behavioral problems. It must provide students with functional and operational services that will further identify their strengths and weaknesses towards their academic success. It should engage them towards productivity, commitment, and loyalty to the school's vision and mission. It must assist the students in clarifying and evaluating issues. It must determine and develop students' abilities, aptitudes, and interests. It must raise self-awareness and assist students in making choices and adjustments for them to become productive. Strengthening collaboration between and among community members in the framework of shared leadership and management is vital in the implementation of this program. Counselors must have the determination in the proper execution of these services, and they must have the ability to touch the lives of other people positively. References: Chifwambe, G. (2019). Relationship between Self-Efficacy and Mathematical Performance among grade 11 Pupils in Lusaka Urban (Unpublished M.A Thesis) university of Zambia. Dhaliwal, M. (2015). Teacher Perceptions and Management of Challenging Student Behaviour in Primary school classrooms. Unpublished Med. Thesis, Unitec Institute of Technology. Eliamani, P., Mghweno, L. & Baguma, P. (2015). Access to Guidance and Counseling Services and its Influence on School Life, Attitude towards Studies and Career Choice. African Journal of Guidance and Counseling. Vol 1(1) pp.001-015. Hansen, J. (2015). Relationship between Teacher Perception of Positive Behaviour Interventions Support and the Krieger, N. (2015). Errorless Classroom management for students with severe conduct problems: A staff training approach. Unpublished Phd Thesis. University of Toronto. International Journal of Applied Psychology 2018, 8(1): 6-11 11 Moyo, G., Khewu, N. & Bayaga, A. (2016). Disciplinary Practices in Schools and Principles of Alternatives to Corporal Punishment Strategies. South African Journal of Education. 34 (1) pp1-14. Mugabe, J. & Maphosa, D. (2016). Methods of Curbing Learner Misconduct in Zimbabwean Secondary Schools. Journal on New Trends in Education and their Implications. Vol. (1), Pp. 111-122. Mwangi, J. (2016). Influence of Alternative Disciplinary Measures on Students Discipline in Public Secondary Schools in Laikipia West District, Kenya. Unpublished M.Ed Thesis, University of Nairobi. Ndagire, B (2018). Management of Students’ Discipline in Private Secondary Schools in Entebbe Municipality Wakiso District. Unpublished M.A Thesis, Makerere University. Nyarangi, E. (2015). Challenges Facing Effective Implementation of Guidance and Counseling Programs in Selected Institutes of Technology in Nyanza Province, Kenya. Unpublished MED. Research Report, Egerton University. Osakwe, R (2016). Principal’s Management Techniques for resolving Disciplinary problems in Nigerian Public Secondary schools. Journal of Education and Practice. Vol. 4, pp.50-57.

Only an individual who resides in a cave is allowed to not know Tiktok. This social media platform appears almost everywhere within the modern cyberculture. What is fascinating is that contents from these social applications even reach other sites such as Facebook, Twitter, Instagram, and Youtube. To put it plainly, Tiktok is everywhere. Its popularity is also pretty evident with its audience and users; the elderly, middle-aged people, teens, children, and even infants! With this being said, none can defy the power of Tiktok in our present popular culture. But why is it addicting? Firstly, TikTok allows users to meet freedom and creativity (Tirado, 2020). What makes an application addicting is that it allows users to navigate the interface freely while using amazing algorithms which satisfy the user’s interests and passion. Aside from this, Tiktok is a home of numerous creative features that allow individuals to make content - the only limit is the imagination! Through this, people become hooked, trying to perfect every idea so that they can lay it out in the public. Subsequently, gratification theory also plays a role (Koetsier, 2020). Since humans have a need for connection and validation, Tiktok has become an avenue for social gratification. The exchange of compliments, endless conversations, and rotation of newly-found culture fill up consumers’ social life facets. Tiktok is definitely past its dominant peak in the industry and society but its power probably will last for a long time. The gratification of manly social needs is alright but do not ever forget to do everything in moderation! References: Ji, R. (2021). Psychological Effects of TikTok. Retrieved from https://chsprospector.com/3794/a-e/psychological-effects-of-tiktok/ Koetsier, J. (2020). The Science Behind Tiktok’s Success. Retrieved from https://www.forbes.com/sites/johnkoetsier/2020/01/18/digital-crack-cocaine-the-science-behind-tiktoks-success/?sh=27f4ba5978be Tirado, B. (2020). The Psychology of TikTok. Retrieved from https://www.psychologytoday.com/us/blog/digital-leaders/202012/the-psychology-tiktok