MENTAL WELL-BEING AND THE PANDEMIC



A mental health webshop for faculty and staff of DMMMSU

DOMINIC PAGUIO, PHD

CHECK IN: HOW ARE YOU?
STRESS
-  Stress is a normal response to situations
- It includes both eustress (“good” stress) and distress (“bad” stress)
- Stress responses vary based on the person
-  What does stress look like during an infectious disease outbreak?
- Fear or worry about your own health
- Fear or worry about the health of a loved one
- Changes in sleep or eating patterns
- Difficulty sleeping or concentrating
- Worsening chronic health problems
- Increased use of alcohol, tobacco, or other drugs
WHAT DOES STRESS IMPACT?
-  Stress can impact your body, thoughts, feelings, and behaviors- it
can effect so much!
- Body- headaches, muscle tension, chest pain, tiredness, upset
stomach, etc.
- Mood (including thoughts and feelings)- anxiety, restlessness, lack
of motivation, feeling overwhelmed, irriability or anger, sadness or
depression
- Behavior- changes in appetite, angry outbursts, drug or alcohol
misuse, tobacco misuse, social withdrawal, exercising less often
COVID 19
HOW DOES IT AFFECT US?
• Fear and worry about your own health and the
health of your loved ones, your financial situation
or job, or loss of support services you rely on.
• Changes in sleep or eating patterns.
• Difficulty sleeping or concentrating.
• Worsening of chronic health problems.
• Worsening of mental health conditions.
• Increased use of tobacco, and/or alcohol and
other substances.
Panic

Anxiety

Negativity

Denial

Emotional Stress

Mistrust

Impatience

Cabin-Fever
MENTAL HEALTH
 What is mental health?
“A state of wellbeing in which every individual realizes
his or her own potential, can cope with the normal
stresses of life, can work productively and fruitfully,
and is able to make a contribution to her or his
community.”

World Health Organization (2014)

What is mental wellbeing?
It is more than the absence of mental illness and it is
more than feeling happy.
It is the ability to cope with the day-to-day stresses of
life, work productively, interact positively with others
and realise our own potential.
The mental health continuum
Good wellbeing

Mental
I have a mental health
I have no diagnosis.
diagnosis but I am
I am well and enjoying
coping well and
my life
enjoying my life

Wellbeing
I have a mental health
I have no diagnosis,
diagnosis but
but I am not coping
I am not coping and I
and I am not happy
am not happy

Poor wellbeing
WHY IS MENTAL WELL-BEING IMPORTANT?
•Mental wellbeing is one of our most valuable assets.
•Mental Illness is the 3rd leading cause of morbidity in the Philippines
•Like any health condition, mental health problems can affect a
person’s functioning at work and present substantial costs to
workplaces.
•Workplaces can actively build resilience and nurture mental
wellbeing.
•Workplaces that prioritise mental wellbeing have better engagement,
reduced absenteeism, higher productivity and competitiveness.
•
Mindfulness moment
STRATEGIES
Breathe (properly) 

• When you’re experiencing

intense levels of stress, breathe
in deeply (put your hands on
your stomach and feel it expand
out), for four seconds, then
exhale evenly for six seconds.
Keep this up for 2-3 minutes for
maximum effect. 
Embrace the stress

• viewing your stress in

constructive ways will actually
cause your body to respond to it
differently and prevent long-
lasting physical damage.

• reframing changes in heart rate,

and other stress-induced
physical symptoms, with phrases
like, “This is my body helping me
rise to this challenge.”
Be imperfect

• If you find yourself feeling this

way, fight back. The fact is,
you’re already “enough” and you
deserve love and credit. Don’t
forget that.  
Practice emotional first aid

• A two-minute distraction is
sometimes all that is needed to
avoid digging yourself into an
emotional rut.  

• Be active- Getting physically

active every day is great for our
bodies and minds. It can
improve mental wellbeing and
lower rates of depression and
anxiety.
•
Healthy Distractions

• Listen to soothing music

• Cuddle with pets

• Eat your favorite snack or have a cup of tea

• Take a long walk

• Exercise

• Do yoga

• Play some sports

• Read a book or magazine

• Writing and journaling

Healthy Distractions

• Draw or sketch 

• Color adult coloring books

• Watch Netflix or other entertaining programs

• Play video games

• Practice positive thoughts and visualization

• Get out of the house (and shop, socialize or simply enjoy the day)

• Clean

• Humor and laughter

• Nap, or lay down for a while

Be grateful- STOP, LOOK AND GO

• We have to STOP, quiet our

minds, and create “stop signs”—
little reminders of things that we
should be grateful for every day.

• LOOK means open all of your

senses and enjoy life simply.

• GO means moving forward and

taking advantage of what life
offers you moment by moment.
Give

• Carrying out acts of kindness, whether small

or large, can increase happiness, life
satisfaction and general sense of wellbeing.

• It is more than just sharing material things

with others. It’s about cultivating a spirit of
generosity and actively supporting others.

• Do something nice for a friend or stranger.

• Thank someone.

• Smile.

• Volunteer your time.

• Join a community group.

Be mindful

• Paying more attention to the present moment,

to your thoughts and feelings and to the world
around, can boost mental wellbeing.

• Reflecting on your experiences will help you

appreciate what matters to you.

• Be curious.

• Catch sight of the beautiful.

• Remark on the unusual.

• Notice the changing seasons.

• Savour the moment, whether you are walking

to work, eating lunch or talking to friends.
Limit “grass is greener” thinking 

• “The grass is greenest where it is

watered.”

• Keep learning
Work smarter, not harder

• Find ways to delegate some of

your work, or invest in tools or
technologies that will make your
life easier. 
Ask for help

• No matter how long you’ve been

teaching, or how brilliant you are,
there will be times when you
need help, plain and simple.
Asking for help doesn’t make
you weaker, it makes you better
at your job. 
Make a connection 

• When you connect with another

person, your body produces
oxytocin, which is a chemical that
helps repair the heart. And you
don’t even have to be on the
receiving end: reaching out to help
someone else produces the same
effect.

• If you help your neighbors, family,

etc., you’re much less likely to
experience the negative effects of
stress. 
Panic

Anxiety

Negativity

Denial

Emotional Stress

Mistrust

Impatience

Cabin-Fever
Positive Thinking

Attitude

Nourishment

Discovery and Distraction

Energy

Mindfulness

Imperfect beings

Connection
CHECK IN: GRATITUDE