A Garden of Compassion

Garden of Compassion
Not for commercial sale

Hi! It's me, Courage!
I used to be a little seed, but now
I’m all grown up!

Not for commercial sale 2

And guess what? I have a new home!


There are so many other plants here.
I wonder if they will like me?
I’m new and I don’t know them at all.
Look at how strong and vibrant they are!


I wonder if I’ll ever be like them or
if they’ll accept me just as I am.
Can you help me in this new journey?
I’m scared to take the next step alone.

Follow the steps below to help
Courage in this new journey!

1. Choose an existing habit to remind you to check-in on Courage.
Complete the statement below:
Every _____,
Choose a time that works for you:

Morning
Afternoon
Night
After I ________,
Choose an existing habit that takes place during your chosen time:
Open my phone/laptop
Drink my first/last sip of coffee/water
…I will open "A Garden of Campassion."
Example:
Every morning, after I drink my first sip of coffee, I will open
“A Garden of Compassion”
Put your statement here!

This is called Tiny Habits®, a method developed by world expert on habit formation, Dr. BJ Fogg.
2. There will be days when it will be hard to check in on this new
journey. You can use the statement below to to help yourself get
back up, and do something good for yourself!
Whenever I feel _____,

Sad (lonely, heartbroken, disappointed, hopeless, lost)

Anxious (scared, worried, nervous, stressed, confused)
Angry (frustrated, bitter, annoyed, insulted)
Hesitant (Unsure, doubtful, skeptical)
…I will open A Garden of Compassion.
Example:
Whenever I feel lonely, I will open “A Garden of Compassion”
Put your statement here!

3. Do a 30-second celebration!
This is the best part! After you open “A Garden of Compassion,” do a 30-second
celebration! Choose from the celebrations below, or make your own:
30-second dance party! Clap your hands and say “yay!”

Say “good job, self!” Snap your fingers!
Jump up and down ___________________

(Create your own)

Follow the steps below!
4. Combine your statements and your celebration!
Statement 1: Every morning, after I drink my first sip of coffee, I will open
“A Garden of Compassion” then I will say, “good job, self!”
Statement 2: Whenever I feel lonely, I will open “A Garden of

Compassion” then I will do a 30s dance party!

Let's practice kindness!
Starting a new journey can be challenging at first.
It’s easy to blame ourselves when we struggle to adjust,
or don’t get it right the first time.

So today, let's practice being kinder to ourselves.

To help you start, you can use these Permission Slips!

These are short statements and affirmations to give to yourself
when you feel that you need permission to put yourself first
when you are uncertain, overwhelmed, or scared.
I am okay with
taking small
steps instead of
giant leaps

Permission slip is adopted from the book Braving the Wilderness by Brene Brown (2017)
Your permission slips
I love myself I remain in the I put myself first,

unapologetically present, and only
and say “no”
and deserve the focus on getting
when I need to
love given to me through today
I am okay not knowing I take care

I give myself of
permission to everything and not myself tod
ay -
make mistakes having all the answers whatever
I need!
r my
I give space fo I don’t open or
ut
feelings witho respond to messages
em, or
questioning th until I feel ready
ge them
trying to chan
(Write your own here!)
*We added some of these notes in the succeeding

chapters where you can apply these Permission Slips!

Permission slip is adopted from the book Braving the Wilderness by Brene Brown (2017)
You're all set!
Going through a new journey will not be
easy, but we've done it before.
Kaya natin ito! Tulungan tayo, okay?
______________________________
I am ready to start A Garden of Compassion.
(sign here)

13
Table of Contents
Chapter 1: It's okay to take baby steps
- Meeting yourself exactly where you are
- Learning what a support system looks like
Chapter 2: It’s okay to be seen by others

- What happens when you allow yourself to be seen?
- The feelings that come with accepting support
Chapter 3: It’s okay to ask someone if they

need support
- How can we support each other?
- Conversation starters for reaching out
Chapter 4: It’s okay to be someone’s light

(when there’s light to spare!)
- Preparing to be a safe space for someone
- Learning how to create a safe space
Epilogue: Caring is healing

- Recovering together as a society
-#MentalHealthPH's Garden of Compassion

14
Note:

We're all at different points on this life-long journey.

As you step into the Garden of Compassion,
know that you are exactly where you are meant to be.

Start building your garden from wherever you are today.

Don’t be afraid, as you will always have support!

Trust that all the tiny steps,
however you want to take them,
will add up in the end.
You’ll look back at all the tiny steps and see how far you’ve come.


15
Of course I am!
But you taught me that I don’t have to be
alone when I do new things.
Aren't you scared to start
I’m here with you, and there will
this new journey?
always be others who support you, too!
I don’t know what to expect…

16
Wow, what a beautiful garden!
So many plants! Will I fit in?
They don’t know what I’ve been through,

but I guess I don’t know them either.

What do I do first?
I’m so overwhelmed!

17
Chapter 1:
It's okay to take baby steps

The steps we take may vary in size.

Some take leaps and bounds,
Some take tiny steps,
Some do it with just one foot in front of the other.

In this case, maybe the step is just acknowledging

that there is something going on with you!

You don't need to figure out what it is exactly,

trust that it will come to you.

Just keep taking baby steps.

Just keep moving forward.
One day you'll be surprised!
Ang layo na ng narating mo.

18
Meeting yourself exactly where you are
The steps we decide to take each day may help us to identify what it is we need
and where we are in this mental health continuum. Know that wherever you are in
this spectrum, you are never alone. There's always someone somewhere who is in
the same place as you are.
Note: use this to help you be aware of where you are, avoid self-diagnosis.
Where are you today? Write it down below.

19
I wonder how our new friend
Courage is doing?
Seems kind of nervous…

20
Learning what a support system looks like
Wherever you are in the mental health continuum, there will always be someone
who will support you whenever you're ready. See what's accessible to you:
A trusted companion (colleague/family/friend)
Sometimes, having even just one trusted companion who makes us feel
seen, heard, and understood is all it takes to help us feel more comfortable
to open up about where we are.
Who is/are your trusted companion(s)? List down the name(s) below!

21
Sometimes We Need More Help,
And That’s Okay
The other plants are okay with the sun,
the soil, and being watered everyday, but I
think I might need more than that…
Minsan, mahirap tanggapin na hindi pala natin kaya to survive with just the basics,
we need more assistance than we thought. If you fall in the rightmost part of this
spectrum, it's okay to seek help from a professional support system.
Note: use this to help you be aware of where you are, avoid self-diagnosis.

22
Professional Support Systems
These three are the most common mental health professionals in the Philippines.
Each may have varying levels of care but their goals are the same!
They are here to support you!
Psychiatrist Psychologist
Psychological
Medication
Diagnosis Assessment
Management
and
Psychologists have graduate degrees
Psychiatrists have Doctor of Medicine degrees Psychotherapy and can have at least

(MD) and specialize in the field of psychiatry. Master's degree in Psychology.

Psychotherapy includes:
They perform mental state examinations and
Cognitive Behavioral
arrange follow-up assessments with you They commonly treat people
Therapy, Dialectical
(similar to getting a health check-up with your through psychotherapy,
Behavioral Therapy, etc
doctor). also known as talk therapy: one on one,
group, and family therapy.
They can prescribe
medication, Mental Health Cannot prescribe

and refer you to medication
a psychologist or other Professionals
health professional.
Professional
Counseling
Career Guidance
Program Development
Guidance Counselors have master’s degrees
in Guidance and Counseling

They can work in schools or academic environments,

assisting in concerns about education,
career, emotional, or social problems.
Guidance Counselors

23
Professional Support Systems
Psychiatrist Psychologist

a licensed medical doctor who specializes in a licensed professional registered under the
mental health, including substance use Professional Regulatory Board of Psychology
disorders. They are qualified to assess and treat and the Professional Regulation Commission,
the organic and functional aspects of mental who carries out psychological assessments to
health disorders of an individual and provide find out what the individual's concerns are and
them with a care plan. They can also make what is causing any difficulties, and recommend
referrals to several specialties in medicine for or provide treatment, for example, through
psychosomatic presentations. counseling and psychotherapy.
Guidance Counselors Psychometrician

a licensed professional who helps an individual A licensed professional under the Professional
utilize their potentials to the fullest and plan Regulatory Board of Psychology and the
present and future in accordance with his/ her Professional Regulation Commissionthat
needs, abilities, interests, and needs. administers and scores psychological tests,
interprets results of the same and prepares a
written report on these results. They also conduct
preparatory intake interviews of clients for
psychological invention sessions.
Neurologist Social Worker

Neurologists are licensed medical doctors who a licensed professional who works with
are specializing in diagnosing and treating individuals, families, groups, and communities to
conditions that affect the brain and nervous cope with their difficult situations, help access
system. basic human support, and establish linkage to
advance clinical interventions. The main goal is
to help people optimize their capacity and
improve their social functioning. They also
protect vulnerable people from harm or abuse.


24
Other Support Systems
Peer Facilitator
A trained volunteer student who helps bridge
the Guidance, Counseling, and Career Office to
the students. They build closer ties among the
students in promoting acceptance of self and
others through assisting students in making
decisions to solve their own problems equipped
with the basic responding skills and techniques.
Wellness Coach Spiritual/ Religious Mentor

A trained individual who helps people To some people who find comfort in
develop strategies for improving their spirituality, this could be a priest, pastor,
health and overcoming obstacles to Imam, Rabbi, mentor, faith leader, etc.
maintain healthy habits for life. depending on your religious or spiritual
belief.

"Dog-tors"
(Therapy animals - newly emerging support system)

Animal-assisted intervention (AAI) is a growing field in the

Philippines that involves animals (i.e. dogs, cats) to help
manage stress, anxiety, and other mental health issues.
AAI is provided by trained handlers and animals and is an
adjunct therapy to other psychosocial interventions. Its
aim is to achieve therapeutic goals that enhance the
mental health and well-being of service users.

(Know more here: communitailsinc.com)

Let's pause and look within!
After discovering the different support systems available to you, both
professional and organic, what kind of support system do you think you
you feel works best for you? How does the idea of having this support
system make you feel? Share it below!
What kind of support

system do I need?
How do I feel about

having this support
system?

26
Where can we find professional help?
The National Center for Mental Health
(NCMH) offers 24/7 Crisis hotline
You can also check mentalhealthph.org/directory for a

list of mental health facilities in the Philippines!

Your permission slip:
I give myself
permission to
meet myself
exactly where I
am today
I give myself
permission to
________________
________________

Oh, I hope Courage is doing okay.
You never know what someone else is

going through, especially if they don’t talk
about it or pretend to be fine.
We’re expected to show up and do

normal things everyday,
but sometimes that’s really hard…
Even waking up is hard some days.

Chapter 2:
It's okay to be seen by others

There are times when it feels like “being okay” is impossible.

Our own silence and pain become deafening,
and we can’t find the light.
In its absence, we sometimes learn to become that light.
We become our own voice of hope.

There are times when life gets confusing and

we look for comfort with other people.
Sometimes, they can’t give that to us,
but we are always there for them.

Please know na hindi kailangan na ikaw lagi ang kumikilos.

You deserve to be loved, heard, and seen.

You deserve the same safe space that you give to others.

Allow other people to see you - it‘s not that scary!

It’s okay to let them find you.

What happens when you allow yourself
to be seen?
Allowing yourself to be seen is a profound and powerful step; being
honest and vulnerable requires a lot of strength!
So now, your journey to healing and growth begins.
To kick this off, let's do a quick visualization exercise to imagine
that vulnerable and even stronger version of you!
Imagine the best possible version of yourself.

Describe that person here!
As we move forward, think about this version of yourself from time to time.
Know that with the support of others, you will meet this person soon!
They will be the most inspiring individual you will ever meet.

Who can help me be the best
version of myself?
Personal growth always starts from within.
The journey starts with you!
If you get stuck along the way, you can reach
out to your support system for a little help!
But for now, let’s talk about professional

support systems!
After all, no matter where you are on
your journey, pwede ka magpakonsulta.

What happens during your visit with
a professional?
The first visit with a mental health professional could really be daunting, lalo
na kung di mo alam anong mangyayari. We're here for you! Below is a quick
guide on what to expect:
ASSESSMENT
You will be asked questions para maunawaan kung nasaan ka sa mental
health continuum. There will be questions na hindi mo pa alam ang sagot,
or hindi ka pa handang sagutin, and that's okay! Puwede silang balikan
whenever you're ready.
Minsan, may ibibigay na mga tools/tests para mas maunawan ang
kalagayan mo.
By the end of the session, sasabihin sa iyo, based on what you shared, kung
ano ang assessment sa iyo.
They will also ask you what do you think of the information they've just
shared and if that resonated with you.
MANAGEMENT
After your assessment, possible approaches for management will be

shared.
Depending on the type of professional, iba-iba din ang approach na
puwede ibigay: prescription of medications, psychotheraphy, etc
There will be times when the first approach may not work, so it's important
na mapag-usapan at sumubok ng bagong approach. In time, as long as you
work together, mahahanap ang kind of help that works for you. Your
chosen mental health professional is your partner; it's best if you will be
transparent with what's happening to you so you both can figure out how
to move forward!
Hindi kailangang hintayin kung kelan malala na

ang nararamdaman mo before you consult a
professional. Prevention is better than cure!

Here's a guide you can refer to sa una mong consultation
with a mental health professional!
What will a mental health professional ask you?
Your medical history:

A little bit about your family, for example:
How many members are there?
What is your relationship with them like?
A brief history of your childhood
History of trauma, if any
History of physical illness in the family
History of mental illness, if any, in the family
Your own history of mental and physical health
The symptoms you've been experiencing:

Physical symptoms (fatigue, headache, insomnia, change in
appetite)
Emotional symptoms (worrying, mood swings, tearful)
Thoughts (feeling helpless, worthless, unmotivated)
Social symptoms (social withdrawal, irritability, feeling lonely)
How long have you had them?
Do you have them occasionally, or all the time?
Are you aware of any triggers or situations that bring on the
symptoms?
And, some other information:

Are you on any medication?
Do you consume alcohol, or use any substances recreationally?
Have you had any blood tests done recently? For instance, to test
for thyroid deficiency.

Here's a general guide you can refer to sa una mong
consultation with a mental health professional!
What to ask a mental health professional?
About the condition:

What is the cause of my mental health issues?
Are there things that I can do to manage my symptoms?
Where can I get more reliable information on my condition? (like websites with
verified information, handouts available at the clinic)
If prescribed with therapy:

How long or often do I have to go for therapy?
Is it important that I go for therapy regularly? Can there be gaps?
What are my other options?
If prescribed with medication (by a Psychiatrist):

Are there any side effects? If so, what can I do to manage them?
Does my medication react adversely with other medication (i.e. antihistamines,
maintenance medications, etc)
How long will it take for the medication to start working, and how long will I have
to stay on it?
Are these medicines addictive?
What do I do if my medication runs out, and I'm unable to see you immediately?
What do I do if I don't like the medication?
Can therapy be a substitute for medication?
About your appointments:

How can I be prepared for an emergency situation? (like having thoughts of self-
harm)
If during an emergency, I need an appointment on short notice, will you be
accessible?
Is there a minimum time period before which I must make an appointment?
In case I have to make a cancellation, or a last-minute cancellation, what is the
process I can follow?

Navigating Online Consultation
Consultations may be done online, lalo na ngayon sa panahon ng pandemic.
Don't worry, we will be here with you! We can still make the best out of your
online consultation. Here are some notes that could guide you.
Before the session
Schedule the online consultation at a particular date and time

convenient for both of you. Don't forget to inform them ahead
of time in case you will miss the scheduled appointment!
You should have no other activities during the consultation.
Inform your them of your limitations (i.e. poor internet

connection, availability of hardware or software) so that they
may look for alternative solutions.
Inform the people in your household of the schedule of your

consultation to avoid disruption during the actual session.
Some consultations might involve costs, discuss with your

provider the price range and payment method

Navigating Online Consultation
During the session

Show up on time. Ideally few minutes before the scheduled time
as it may take time to set up and connect.
If possible, have a backup plan should you encounter any

technical problems during the session with your chosen platform.
Make sure you wear comfortable attire and your setup has
adequate lighting. Minimize sound and other possible sources of
distractions.
Introduce yourself to the mental health provider. You can take

out your notes listing the things you want to discuss.
Make notes on the information during the consultation so as not

to forget important details. Ask questions or clarifications if
something is not clear. Note that everything is confidential!
You can ask for a recap of diagnosis and management plan and
what to do next. If the management plan involves medication,
ask your provider how the prescription will be sent to you.
Ask for the schedule of your follow up consult, should there be

any.
After the session

Evaluate or write down your experience during the consultation.
You may also send feedback to your mental health provider if
there are things you liked best or things you want to be adjusted.
Sometimes, these consultations can be emotionally taxing, so it is

best to allow yourself time to recuperate afterwards by doing
things that help you relax and feel better.

The feelings that come with
your first session
Your first session may be overwhelming.
It may be scary and you may get really anxious... but that's normal!
This self-care kit is your mighty go-to guide!
Fill out the items below to help you process
any feelings about this topic!

How do you feel about

seeking professional help?
What do you want to achieve

from therapy?

Reminder:
There's no shame in asking for help.
A flower never asks the sun for permission
before it sprouts or blooms.
It just does it when it’s ready!

You have a place in this world.

You have a home here.

It’s okay to let people in;

it’s powerful to acknowledge that we need help.

Asking for help and accepting help can be overwhelming.

It can place us in situations where we need to make decisions
and take action when we don’t feel like it.
But that’s okay!

We are here to help you accept help!

I give myself
permission to ask
for help
I give myself
permission to
________________
________________

Okay...
Lalapitan ko na si Courage.

Hi, Courage. I see that you're new here!
If you have any questions about our garden,
just let me know.
I'm here to help and support you!
Wow, thank you so much!

I appreciate you reaching out
and offering to help.
I’m relieved that someone noticed me.

Chapter 3:
It's okay to ask someone if they
need support

Reaching out and checking in with your

family and friends make a huge difference.
Knowing that you thought of them could mean a lot to
someone.

We are always there to cheer for each other during our

high points, but we must never forget to be present for
each other’s low points too.

We can help each other stand back up, or just sit with
them until they’re ready to stand on their own.

It’s always okay to ask if someone needs help.


How can we support each other?
Our relationships are key to our well-being. Humans are social beings,
meaning that we need to socialize and have relationships with others
in order to thrive. Group communities trusted individuals, and even
professionals can act as great support systems.
Which individuals or groups do you feel connected to and safe with?

List them down below!

Conversation Starters
Reaching out and having conversations with your loved ones about mental health can
feel challenging or intimidating, so here are a few guides and tips to get you started.
Know that it's important to make your loved one feel heard, so set time aside with no
distractions (i.e.: put your phones on silent or away from you.)
I'm here to listen

whenever you feel
Wow, salamat po,
comfortable sharing.
I appreciate it!
Let them share as much or as little

The conversation is for their benefit, so let them set the pace that they're
comfortable with. Leave room for them to speak without any pressure as it can take
a lot of courage to speak up and share.

Reaching out and having conversations with your loved ones about mental health can feel
challenging or intimidating, so here are a few guides and tips to get you started.
That sounds really difficult!

I’ve been struggling for the past few days. It seems like the new environment is making
This new environment isn’t easy, and there you anxious, and feel a little out of place…
aren’t many others I feel comfortable Thank you for sharing this with me.
talking to yet… Do you want to talk about it?
Listen carefully
Active listening means staying open and engaged in conversation while
making space for the speaker. Repeating what they've said back to them
is one way to show them you understand.

You mentioned you barely know anyone here.

How did that affect your adjustments to the garden?

It made me feel very anxious and alone.

Everyone here knows each other, and I’m afraid to
approach them. I don't know who to talk to.
Keep questions open-ended

Try to keep your language neutral. Leaving questions open-ended allows for
the speaker to talk about how they're genuinely feeling in an organic manner.

I can only imagine how difficult that must be.

What do you think would be helpful for you?
Anything you need me to do?
I think I just need someone to talk to.
Don't try to diagnose or second guess their feelings

Try not to make any assumptions or judgements. Offering support does not
equal to giving unsolicited advice or "fixing" their issues.

Have you tried asking help from a professional?

I could look into it for you, and give you the contact info.
Would that help?
Yes, that would be very helpful.

Thank you so much!
Offer help in seeking professional support,

provide information on ways to do this
This is when the research you've done can come in handy. If they have let you
know that they are ready for it, you can offer them ways to get help or receive
support.

Reminder:
It’s never too much to keep in touch.
You can make someone’s day infinitely better
by just reaching out to check in on them.
See how they are doing or if they need anything.
Just for today, you could
be their light, their laughter, or shoulder to cry on.

Reach out and see how it makes a difference!

You might even save a life.


Permission slip for you and your loved one:
YOU: YOUR LOVED ONE:
I give myself
I give myself
permission to
permission to talk
reach out to a
about what I'm
friend who needs
ready to share
help
MAKE YOUR OWN:
YOU: YOUR LOVED ONE:
I give myself I give myself

permission to permission to
________________ ________________
________________ ________________

Hmm..
Acknowledging when I needed help
What are the most courageous
and taking action to get that help!
things you've done?

Chapter 4:
It's okay to be someone's light
(when there’s light to spare)
The road to healing can be slow and often times, invisible.

Having someone by your side

to remind you that not all days will be a day for progress
and that there's strength during those gentle days,
making the journey less scary.

Being there for yourself and for others through that

difficult phase can work wonders....

Because a lot of times, being someone's light looks like

just being there, shining in stillness, holding space for
someone to prepare to be a light too.

Be that light.


53
Preparing to be a safe space
After preparing our own self-care routine, the next step is to understand exactly
what mental health is, and how to approach it for ourselves and others.
We can learn some basic information about it, how to identify if a loved one is
struggling, and what to do in case of an emergency.
Remember, even if you aren’t a professional, there are ways to help!
Know the Warning Signs

Some warning signs include withdrawing from
social interactions, problems functioning in
work or school, or changes in sleep or
appetite. However, everyone is different and
copes differently with their issues.
Communication is still important.

Important note that if the person shows signs of harming self,

another person, or property. Immediate help is needed.*
Learn About Mental Health

Conditions and Treatments
There are resources that would help
educate you about these issues to
understand your loved one more deeply and
to be able to approach the issue with better
care and consideration.
Address Potential Barriers

Helping to minimise the steps or obstacles
to recovery can make a world of a
difference. Examples include finding
resources for them, or helping them with
research on their options.
Professional help is always available with the National Center for Mental Health (NCMH) Crisis Hotline if you are ever in
a mental health crisis, are at risk to yourself/others/property, or know somebody who is at risk.
(See page 27 for details || https://doh.gov.ph/NCMH-Crisis-Hotline)


Preparing to be a safe space for someone
At one point or another, someone
in our lives will need a safe space.

This is a space that is loving, non-judgmental, empathetic, and feels comfortable. To

prepare you to hold this space, you need to fill your emotional cup first!
Use this guide to know how to fill your cup, and what to fill it with.
Schedule breaks for yourself. A change of scene

can help you relax, like taking a short walk.
Try to be realistic. Make a list of what you

can do and what you'll need help with.
Find ways to stay organized, like keeping a

planner of your daily routine.
Look after your physical health.

Eat regularly, drink water, try to keep active,
get enough sleep.
Connect with others. Share how you feel

with someone you trust.

Creating a safe space without stigma
People have heard of mental health/illness, but don’t really have the facts straight.
We think that “mentally ill” looks a certain way and we can identify it.
We see it in movies, TV shows, and books as something scary, dangerous and bad.
But that’s not true! That’s the stigma talking!
What is stigma?

“Stigma is a perceived negative attribute that causes

someone to devalue or think less of the whole person”
-Kristalyn Salters-Pedneault, Ph.D.
Why does it matter?

The stigma against mental illness causes fear, hate, and
misunderstanding. There is a lack of compassion,
and an abundance of discrimination.

People with mental illnesses often become fearful of

talking about it or seeking help for it because of the
negative attitude society has about it.
What can I do?

In what ways do you currently talk about mental health that might accidentally be harmful?
How can you change the conversation to be a positive force for change?
The next page can give you some ideas!

Creating a safe space without stigma
Changing how we talk about mental health in our every day lives encourages positive,
proactive, and non-judgmental conversations with each other.
It could also be a subtle signal to someone that you are a safe space and
well-informed mental health ally! Your words are a powerful tool. Use them well!
Instead of.. Try saying… Why does it matter?
Words like “suffering from illness” have negative

“Someone suffering Someone living with connotations to most people.
from (mental illness)” (mental illness) To say “living with” shows that someone can
still live and thrive under these conditions.
Do you know someone living with depression?
A problem is something to solve or make go away.

Mental health Discussing an individual's health as a condition or
“They have a mental
condition / concern are compassionate ways to talk about
health problem”
concern mental health. These refer to an individual's current
state: mood, thinking, behaviour, ability, etc.
"Crazy/Baliw/ Let’s stop calling people crazy or baliw under

Krung-krung/ negative conditions! Especially people living with
That’s insanely good!
May tulaling" mental illnesses. How are you using this word?
She’s crazy smart!
Negative context; Are you insulting someone,
ie. crazy ex-girlfriend or empowering someone?
It’s easy to use these words because they have

“Bipolar weather” Unpredictable weather!
such force behind them, but there are better ways
”She looks anorexic“ Is she okay?
to express yourself that don’t hurt an already
“You’re so depressing, Are you okay?
targeted community.
ADHD, etc” etc.
We are not our illnesses. We live with them.
The word “commit” is associated with crime.

Trigger warning: Trigger warning:
This further contributes to the stigma of mental
“Commit(ed) suicide” Died by suicide
illness as bad or dangerous! We can’t blame
someone for dying due to their struggles.
*We can’t sensationalize or normalize the tragedy.
Professional help is always available with the National Center for Mental Health (NCMH) crisis hotline if you are
ever in a mental health crisis, are at risk to yourself/others/property, or know somebody who is at risk.
(See page 27 for details || https://doh.gov.ph/NCMH-Crisis-Hotline)


Creating a safe space for someone
who is not yet ready to accept it
Sometimes, those who need help are not ready to receive it yet.
Here is how to deal with a situation wherein your loved one does not want help, but
you’re ready to offer it to them. Remember, there are subtle ways to let someone know
that you want to help, and that you are capable of giving them a safe space!
Be patient
Let them take their journey at their own pace. Opening up
can be difficult and they may just need more time.
Offer emotional support and affirmation

Let them know that you care for them and that you're there
to listen.
Don't force them to talk

Try not to put pressure on them if they are not ready to talk.
Doing this can repel them from you.
Inform them of your support and of how to seek help when

they're ready
Let them know that you're there for them when they're ready
to seek help. Let them know where to get professional help
and share your resources and knowledge with them.

Ending the Stigma
A lot of people avoid talking about mental health because they’re afraid or don’t
know how people will react. But, by offering safe spaces to normalize and talk about
mental health, we can build a stronger and more compassionate community.
After all, people talk about physical illness/disabilities without much stigma.
Mental health doesn’t have to be different!
Fill out these boxes by answering the questions with a partner and discuss!
Let's end the stigma.

What do you think about mental health?

What is a healthy mind?
Does your school or work place

acknowledge mental health?
In what ways?
What about society and the media?

Is mental health treated differently
from physical health?
Where are you in your journey?

What can you do to support
others in their journey?

I give myself
permission to hold
space for someone
I give myself
permission to
________________
________________

Epilogue

Our journey to self-care starts with us.

We acknowledge that we need help,
then we build the courage to ask for it
before finally having the strength to accept it.

The road to healing will take time,

at madami kang matututunan as you go along.
There are days na you may move two steps back
for every step forward, and that's okay!
That's part of the process.
You’re still trying, aren’t you?

Just remember that you can take tiny steps forward.

It doesn’t have to be giant leaps every day.
Kahit gaano kaliit ang paggalaw, ito ay pag-usad pa rin.

Hi again! Thank you for helping me on this journey.
You've taught me that it’s okay to be seen, be supported,
and be loved. I thought I was alone, but I always had you!
I never knew that asking for help would be the most
empowering thing I would do for myself.


Salamat sa pagmamahal, kabutihan, at pag-aruga.
I am strong because you nurtured me, gave me a home, and
helped me find my voice.

You are the reason we have a Garden of Compassion.

Take what you need as we close this chapter:
I practice being I take small steps

I ask for help when okay with being instead of running
I need it both sad and toward my goals
happy
I am kind to I cry when

I listen to my body, I need
myself and the to! Crying
and honor what it is not a
imperfections that
needs weakness
make me human .
at I
It’s okay th I practice
ays
have bad d accepting help

Message from
#MentalHealthPH team:

We managed to get to where we are today because at one point in our life,
may nag-abot ng kamay sa amin para tumulong.

Itong self-care kit na ito ay ang aming kamay na inaabot sa inyo.

Hope it helps wherever you are in your journey.

We hope that through this kit, we've created a safe space within you where you are
allowing yourself to embrace your vulnerabilities, to feel your feelings, to be kind
and forgiving, and to acknowledge when you needed more support.

Continue cultivating and nurturing that safe space.

Let it grow.

And we hope na kapag handa ka na

ay i-abot mo rin ang iyong kamay sa nangangailangan,
sa mag-isa, sa nalulungkot, sa nahihirapan.

Hatakin natin sila papasok sa nilikha nating safe space

kung wala pa sila at ipaalalang hindi sila nag-iisa. #MayKaramayKa

Together, we can achieve a mentally healthy community!


Our Garden of Compassion
In our Garden of Compassion, we are supported and

encouraged to show the beauty we have in us and give a
part of ourselves to others who need it most. Let us not
deprive this world, and ourselves, with kindness.

Note:
You’ve reached the end of our
second journey together,
but yours is still going!
Saan papunta ang kwento mo?
Keep us in the loop again!

Building your self-compassion
starts here..
mentalhealthph.org/gardenofcompassion

Congratulations for growing

a Garden of Compassion with us.
You are a true champion. 👑


Check out the seeds that helped us grow our Garden of Compassion!
INTRODUCTION -CHAPTER 1
Fogg, B. J. (2020). Tiny habits: the small changes that change everything. Boston:
Houghton Mifflin Harcourt.
Brown, B. (2017). Braving the wilderness: The quest for true belonging and the
courage to stand alone (First Edition). USA: Random House.
CHAPTER 2
Therapist Aid LLC. (2020). Best possible self visualization exercise - therapist aid.
Therapist Aid. Retrieved October 30, 2021, from
https://www.therapistaid.com/worksheets/best-possible-self.pdf.
Schrader, J. (2019, February 27). Accepting a reality that feels unacceptable. Psychology
Today. Retrieved October 30, 2021, from
http://www.psychologytoday.com/us/blog/inviting-monkey-tea/201902/accepting-
reality-feels-unacceptable.
Surendra, A. (n.d.). Preparing to consult a psychiatrist? White Swan Foundation.

Retrieved October 30, 2021, from http://www.whiteswanfoundation.org/mental-health-
matters/understanding-mental-health/preparing-for-a-meeting-with-a-psychiatrist.
Tan, I. T. I., Traboco, L., Magno, A., Yu, J. M., Dahildahil, R., Fong, M., Tan-Ong, M.,
Guzman, A., Herber, J. M., & Rosales, N. R. (2020, May 8). Preparing for Teleconsultation:
Guidance for Filipino Clinicians and their Patients. Retrieved October 30, 2021, from
https://www.philippinemedicalassociation.org/wp-content/uploads/2020/05/3-
Telemedicine-for-Patients.pdf.
Davies, N. (2019, July 17). Exploring the value of peer support for mental health.
Psychiatry Advisor. Retrieved October 30, 2021, from
https://www.psychiatryadvisor.com/home/topics/general-psychiatry/exploring-the-
value-of-peer-support-for-mental-health/.

Check out the seeds that helped us grow our Garden of Compassion!
CHAPTER 3
American Psychiatric Association. (n.d.). Helping a Loved One Cope with a Mental
Illness. American Psychiatric Association. Retrieved October 30, 2021, from
https://www.psychiatry.org/patients-families/helping-a-loved-one-cope-with-a-
mental-illness.
Mental Health America. (n.d.). Time to talk: Tips for talking about your mental
health. Mental Health America. Retrieved October 30, 2021, from
https://www.mhanational.org/time-talk-tips-talking-about-your-mental-health.
Rogers Behavioral Health. (2019, November 14). What to say and what not to say to
someone with a mental health condition. Rogers Behavioral Health. Retrieved
October 30, 2021, from https://rogersbh.org/about-us/newsroom/blog/what-say-
and-what-not-say-someone-mental-health-condition.
American Psychological Association. (2020, July 31). Understanding psychotherapy

and how it works. American Psychological Association. Retrieved October 30, 2021,
from https://www.apa.org/topics/psychotherapy/understanding.
Mental Health Foundation. (2020, November 13). Retrieved October 30, 2021, from
https://www.mentalhealth.org.uk/publications/supporting-someone-mental-
health-problem.
Cherry, K. (2020, April 14). Social support is imperative for Health and well-being.
Verywell Mind. Retrieved October 30, 2021, from
https://www.verywellmind.com/social-support-for-psychological-health-4119970.

Check out the seeds that helped us #CultivateCourage:
CHAPTER 4
Mental Health Foundation. (2020, November 13). Retrieved October 30, 2021, from
https://www.mentalhealth.org.uk/publications/supporting-someone-mental-health-
problem.
American Psychiatric Association. (n.d.). Helping a Loved One Cope with a Mental
Illness. American Psychiatric Association. Retrieved October 30, 2021, from
https://www.psychiatry.org/patients-families/helping-a-loved-one-cope-with-a-
mental-illness.
Mind. (2021, May). Looking after yourself as a carer. Mind.Org. Retrieved October 30,
2021, from https://www.mind.org.uk/information-support/helping-someone-
else/carers-friends-family-coping-support/looking-after-yourself/.

#MentalHealtHPH is an advocacy organization that aims
to promote and protect mental health in the Philippines.
Our Mission:
Support for self
Ensure that everyone feels supported to NGROUND |
help themselves and others for their |O O
NW
NE
mental health
SELF
ONLI
Support for Society ARD

Normalize conversation about mental
health and removing the stigma against SOCIETY SYSTEM
it
Support for System

Collaborate with different sectors
emphasizing that mental health is
everybody’s business. 3S FRAMEWORK
3O APPROACH
Towards a mentally healthy community!

73
Acknowledgements

We believe that mental health is a fundamental human right. This self-care kit is our
organization's effort to help the community to #CultivateCourage to embrace our
vulnerabilities and normalize behaviors and conversations that further the advocacy.

We are grateful for the hard work of our ambassadors, mental health champions, and our
core team, who continuously plants #SeedsOfCourage daily and create this
#GardenOfCompassion.

This self-care
kit would not be possible without the efforts of the

following:

Researchers Illustrator:
Michael Angelo Pereira Christina Alexa Alcoba Miranda
Kyra Ballesteros
Maria Myka Bomediano Layout Artists

Maria Theresa Eloriaga
Writers Tiffanie Ann Fonseca
Nicoline Rosalina Lizarondo
Lawrence dela Fuente Editors

Gemma Angela Martino Nicoline Rosalina Lizarondo
Christina Alexa Alcoba Miranda Lawrence dela Fuente
Tobey Calayo Christina Alexa Alcoba Miranda
Amanda Cruz
Jenniffer Javier
Roy Dahildahil Contributors

Kyra Ballesteros

Azie Marie Libanan
Consultants:

Jeemon Rey
Bacaoco, RPsy
Dominique
Calilung, MD
Alvin Joy

Mapoy

(c) MentallHealthPH, Inc 2021
Towards a mentally healthy community!

Help us improve our work!
Let us know what you think about our kit!

bit.ly/selfcarekit-vol2

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Garden of Compassion

Not for commercial sale

Not for commercial sale 2

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…I will open "A Garden of Campassion."

Put your statement here!

Not for commercial sale 7

Whenever I feel _____,

Sad (lonely, heartbroken, disappointed, hopeless, lost)

…I will open A Garden of Compassion.

Put your statement here!

Not for commercial sale 8

30-second dance party! Clap your hands and say “yay!”

Say “good job, self!” Snap your fingers!

Jump up and down ___________________

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Statement 2: Whenever I feel lonely, I will open “A Garden of

Not for commercial sale 10

So today, let's practice being kinder to ourselves.

To help you start, you can use these Permission Slips!

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I love myself I remain in the I put myself first,

I am okay not knowing I take care

(Write your own here!)

*We added some of these notes in the succeeding

Not for commercial sale 12

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Chapter 2: It’s okay to be seen by others

Chapter 3: It’s okay to ask someone if they

Chapter 4: It’s okay to be someone’s light

Epilogue: Caring is healing

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We're all at different points on this life-long journey.

Start building your garden from wherever you are today.

Don’t be afraid, as you will always have support!

Not for commercial sale

Not for commercial sale

They don’t know what I’ve been through,

Not for commercial sale

The steps we take may vary in size.

In this case, maybe the step is just acknowledging

You don't need to figure out what it is exactly,

Just keep taking baby steps.

Not for commercial sale

Where are you today? Write it down below.

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A trusted companion (colleague/family/friend)

Not for commercial sale

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(MD) and specialize in the field of psychiatry. Master's degree in Psychology.

medication, Mental Health Cannot prescribe

They can work in schools or academic environments,

Not for commercial sale

Guidance Counselors Psychometrician

Neurologist Social Worker

Not for commercial sale

Wellness Coach Spiritual/ Religious Mentor

Animal-assisted intervention (AAI) is a growing field in the

(Know more here: communitailsinc.com)

Not for commercial sale 25