CIVIL SERVICE COMMISSION RO IX

YEAR-ENDER
HEALTH & WELLNESS
LECTURETTE
A friendly reminder before we take our awaited breaks...

Leizl Rose Canlas

Accountant III

Date: 20 December 2021

Time: 08:00 a.m.
lrccanlas@gmail.com
HOW ARE WE IN
THE MIDST OF
THE PANDEMIC?
When was the last time we
asked someone,
"Uy, kumusta ka?
IMPACT OF STRESSFUL EVENTS

PHYSICAL HEALTH
MENTAL HEALTH
 DECLINE IN PHYSICAL HEALTH

Gained/ lost weight

Drinking more alcohol
(to cope with stress)

Not getting desired

amount of sleep
 PARTICULARLY TRUE FOR:

Parents
Essential workers
Young people
 PHYSICAL HEALTH

TAKING A BACKSEAT

Physical activities

Stress Levels
 DECLINE IN MENTAL HEALTH

DIFFICULT MANAGING
STRESSORS
(including grief & trauma)

LONG-TERM CONSEQUENCES:

individual: chronic illness

societal: additional strain on the nation’s health care
system

CARRYING A GREAT WEIGHT

“Mental pain is less dramatic than physical

pain, but it is more common and also more
hard to bear. The frequent attempt to
conceal mental pain increases the burden: it
is easier to say “My tooth is aching” than to
say “My heart is broken.”

C.S. Lewis, The Problem of Pain

WEIGHT CHANGE
-common symptom when people are having
difficulty coping with mental health
challenges

UNDESIRED WEIGHT CHANGES:

GAINING OR LOSING MORE
A poll by mental health and well-
being organization MindNation:

61%
The poll showed that 61% of the
respondents said they were
stressed, 53% were either worried or
anxious, 34% were depressed and
32% felt empty.

When Filipino employees were asked to rate their

mental wellness pre- and post-pandemic on a
scale of 0 to 10 (where 0 is “depressed” and 10 is
“feeling my best self”), they felt an 8 before the
pandemic versus a declining 6.5 after the
pandemic.
 DEPRESSION, STRESS, &
ANXIETY FELT BY PEOPLE

job insecurity
work pressure
difficulty handling
work-life balance
Women with children are also facing
greater amounts of stress levels.

Because of the pandemic, working

mothers have to juggle being full-time
mothers as well as breadwinners.

“Home used to be a place for rest, now

it has merged into our work life,”
All these mental health and well-being
challenges significantly impact the
company– to the tune of PHP7 million
per year (for every 1,000 employees).

This amount is lost due to:

Absenteeism. 13% of employees said they would
take a sick leave due to mental health and well-
being challenges
Presenteeism. 35% of employees revealed they
are unproductive at work for up to two hours a
day — equivalent to losing one day in a week or
up to two months in a year.
Talent loss. 5% of employees in a company stated
that they would quit their jobs due to mental
health and well-being challenges.
HOW TO
COPE UP
Anthony Pangilinan, The Daily Disturbance
 C-O-P-E
C CONNECT TO THE SOURCE

O OPEN YOURSELF TO A SUPPORT SYSTEM

P PASS ON THE EXTRA CALORIES

E EXERCISE
 D-I-E-T
D DID

I I

E EAT

T THAT?
IF YOU THINK YOU CAN
SUCCEED IN BUSINESS
WITHOUT BEING FIT,
THINK AGAIN.

FITNESS IS NOT
NEGOTIABLE TO
PRODUCTIVITY.

-MVP
 IF YOU DON'T
MAKE TIME FOR
FITNESS, YOU
WILL BE FORCED
TO MAKE TIME
FOR ILLNESS.
 URGENT LESS URGENT Balance
IMPORTANT YOUR TIMES & TASKS

Do First Schedule
FIRST FOCUS ON IMPORTANT, BUT HOW TO USE
IMPORTANT TASKS NOT-SO-URGENT
MANAGE YOUR TASK
TO BE DONE THE STUFF SHOULD BE
SAME DAY. SCHEDULED.
PRIORITIZING TASKS BY URGENCY AND
IMPORTANCE RESULTS IN 4 QUADRANTS
WITH DIFFERENT WORK STRATEGIES.
LESS IMPORTANT

Delegate Don’t Do
WHAT’S URGENT, BUT WHAT’S NEITHER
LESS IMPORTANT, URGENT NOR
DELEGATE IMPORTANT, DON’T
tips :
TO OTHERS. DO AT ALL.

Try to focus on "Do first"

and "Schedule" to keep your
day & life productive!
Use productivity apps
Focus on your tasks and manage your distractions well.

1 2

THE POMODORO TECHNIQUE FOREST CHROME EXTENSION

Choose a task on your list, set the timer for 25
minutes, and work on the task until the time is
up. Take a break. After four pomodoros, reward
yourself with a longer break.
It curbs your need to check your social media
accounts by letting you plant a seed, which will
grow into a tree after 30 minutes. Concentrate
on your work and share your tree with friends.
There are plenty of similar apps you can try.
Set up your
home office.
Having a space in the house purely for
work can help you get into the right
mindset. Working in leisure spaces like
the bedroom or the couch can hamper
productivity because the brain
associates it with sleep or rest.
 Start and end work on time to
1 establish the boundary between
work life and home life.
Stick to
your regular
2 Take breaks too when it’s indeed
break time. Stretch, grab a snack,
work hours.
and enjoy the brief time of doing
nothing.
Align work
schedules with
your family.
Working from home all of a sudden
can be major adjustment. Coordinate
with your partner, children, or
roommate on work schedules and
designate chores equally.
 WAYS TO
BOOST
EMPLOYEE
WELLBEING
https://snacknation.com/
https://blog.mindnation.com/
COMMUNICATE
with the team
 SIMPLIFIED?
IS THERE
ANYTHING AUTOMATED?
THAT CAN BE:
OUTSOURCED?
ELIMINATED?
 COLLABORATE

UNDERSTANDING THE NEEDS OF

THE ORGANIZATION/ TEAM.

E.G., COMING UP WITH NO-

MEETING DAYS THAT EMPLOYEES
CAN USE TO CATCH UP WITH
WORK
 PRAISE &
RECOGNITION
RECOGNIZE EMPLOYEES FOR THEIR
EFFORT AND ACHIEVEMENTS
This is especially effective for
Millennial employees, who are
accustomed to receiving praise
from a very young age. Being part of
the so-called “self-esteem
generation,” they often crave
recognition more than a pay raise.
 FITNESS
CHALLENGE
FITNESS CHALLENGES DON’T COST
MUCH TO LAUNCH.

It can foster both team

building and overall
wellbeing.
EXPRESSING/
PRACTICING
GRATITUDE
(as an integrated cultural norm)

In positive psychology research, gratitude is

strongly and consistently associated with
greater happiness. Gratitude helps people
feel more positive emotions, relish good
experiences, improve their health, deal with
adversity, and build strong relationships.

https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
STRETCH, STAND &
WALK
DO YOU KNOW THAT SITTING IS THE
NEW SMOKING?
According to the New York Times, “It doesn’t
matter if you go running every morning, or
you’re a regular at the gym. If you spend most
of the rest of the day sitting — in cars, office
chairs, or on your sofa at home — you are
putting yourself at increased risk of obesity,
diabetes, heart disease, a variety of cancers
and an early death.”
 PERSONAL &
PROFESSIONAL
DEVELOPMENT
Employees – especially the younger folks in
the group – crave progress. They need to
feel like they are on a path that leads
somewhere.
 ENCOURAGE
BIKE TO WORK
DAYS
Biking to work is a great way to kill two birds with one
stone – that is, knock out your commute and your
exercise at the same time.

Plus, biking to work saves the planet… and gas

money. It’s a win-win-win.
 ENCOURAGE
PREVENTATIVE
CARE, LIKE FLU-
SHOTS
One of the best ways to improve overall
health in the office is to address potential
illnesses before they happen.
URGE SICK EMPLOYEES
TO STAY HOME.
Coming into work when you are sick seems to be
popular these days.

The truth is, we all having demanding jobs and high

expectations of ourselves. But when it comes to
wellbeing and health, we take shortcuts.

When you come to work sick, you not only prolong

your recovery period, you also expose your
coworkers to your bug.
SET UP VOLUNTEER PROGRAMS
AND VOLUNTEERING DAYS
Volunteering benefits the mind, the community, and even
the body.
A range of studies incorporating a range of methods and focus
areas suggest that:
Volunteering is positively correlated with self-reported
health.
Volunteering enhances several critical aspects of personal
wellbeing, including happiness, life satisfaction, self-esteem,
sense of control over life, physical health, and overcoming
depression.
Volunteering could lower baseline depression. (And since
the best estimates from the World Health Organization say
over 300 million people suffer from depression, some of
your employees may be suffering in silence.)
Volunteering might boost physical mobility, stamina, and
flexibility.
Don't hesitate We care about our hearts,
so why can't we care for
to seek our minds?

professional help.
 THANK But they who wait for the Lord
shall renew their strength; they
YOU FOR shall mount up with wings like
eagles; they shall run and not be
LISTENING. weary; they shall walk and not
faint.

Lei Isaiah 40:31 ESV