ACHIE M.

DELA CRUZ
THRIVE: Self Care and Management

EFFECTS OF PANDEMIC:
1. heightened anxiety and depression
2. loneliness, frustations (hindi nangyayari yung gusto mong mangyari)
3. harmful diversion, vices (pornography and masterbation
4. hopelessness and helplessness (they tend to realize they have less power, and
they cannot do anything)
5. disturbances and disorientation (nailito ka, hindi mo alam kung saan ang iyong
patutunguhan - clue less)
6. disconnection and relationally deficit (they enjoyed being in the confine of
their room)
7. restlessness, pessimism and volatility ( being confined may result to
restlessness -negativism )
8. vulnerability and poor self-care (withdrwal or giving up on everything) - pabaya
sa pangangalaga ng kanilang sarili)

our strategy (develop good mental health)

mental hygiene - the science maitaining mental health and preventing the mental
health development

webinar outline
I. understanding Stress
II. Stress and Psychology
III. Thrive: Practical self Care Tips (the main chunk of our webinar)
IV. Stress and Spiritual Formation

what is stress?
- What are your causes of Stress?
stress - nastress tayo kapag may urgent tayong gagawin (mawawala lang yun kapag
nasolusyonan agad iyon)
- burnout - stress na pinabayaan, hindi sinulusyonan, naipon ito ay na burnout. it
involves other people
fatigue - todo todong kapaguran

sign of students stress

1. feeling of helplessness or worthlessness - less 14 days
2. high emotional volatility ( easily lash out or shout to people - explodes easily

3. high irritability - minsan sinusuntok mo yung sarili mo, unan, etc.

4. Angry at those making demands - niremind ka lang, pero nagagalit ka kaagad
5. emotionally exhausted
6. easily gives up a task
7. Apathy and Compassion Fatigue (feeling indifference - meaning wala ka nang
pakelam sa ibang tao, hindi mo na kayang magmalasakit)
8. zoom fatigue
9. being unexcited about life and studies

How do you take care of yourself?

"I need Help" - Most Courageous Act of Self Care
Develop and Follow A Routine
- Psychological Assoc of the Phils.

every single day, try to make a plan to accomplish.. scheimia (everything becomes
meaningless)
A. The Sense of Space
1. Create Small Rooms using tables, Curtains, Dividers
2. Space to define boundaries
3. Honoring the Designated areas
B. Journal
C. Deep Breathing (6-5-9 Technique) (Nervous System Reset)
D. Strengthen Family Bond
- Eat Together
- Watch A Movie
- Divide and Share in the house chores
E. Connect with your Friends
- Thoughtfulness matters during pandemic
F. Contact with Nature
- Green Theraphy and Sunshine Therapy
G. Water Therapy
H. Exercise - Enjoyable physical Activities
I. Sleep 7 to 9 hours
J. Pet Therapy
K. Art

1. School Works
2. Deadlines
3. Unexpected outcomes
4. responsibilities
5. missing home