THE MIND FACULTY
MAINTAINING MENTAL HEALTH WHILE WORKING FROM HOME (WFH) Facilitator: Esther Loh EAP COUNSELOR /CBT THERAPIST
PART 1
Understanding Mental Health Mental Health Continuum Model WFH Stressors PART 2 Signs & Symptoms Work Stress Understanding Burnout Reduce Stigma Improve Communication Skills PART 3 Self Care Practice Cognitive Thinking Skills Case Study Guided Practice Mindfulness Practice PART 4 Q & A Session
SCOPE OF PRESENTATION
MENTAL HEALTH IN MALAYSIA 01 AIA VITALITY MALAYSIA’S HEALTHIEST WORKPLACE 2019
02 NATIONAL HEALTH AND MORBIDITY SURVEY 2019
51% Workrelated Stress
Total Cost Rm14.46bil
53% Sleeping Less Than 7hrs
Rm10bilPresenteeism
66% Less 150 Mins. Physical Activity/Week
20% Bullied At Work
Rm3.28bilAbsenteeism Rm1.34bilStaff Turnover
03
04
SME100-WTW EMPLOYEE EXPERIENCE STUDY 2020
KISI SURVEY 50 MAJOR GLOBAL CITIES 2021
2 Out Of 3 Of Employees On Verge Of Burnout
KL Ranks 8th TopOverworked Cities
Financial
50th WorstWork- Life Balance
Working Arrangements Lack of Support
AVERAGE OF THREE CASES A DAY FIRST FIVE MONTHS 2021 Other 13%
Debt 25%
Break Ups 15%
Marriage issues 23%
MENTAL ILLNESS More prevalent during Covid -19: 609 cases -2019 631 cases -2020 468 CASES – JAN –MAY 2021 1,700 CASES, 1,427 women 281 men 872 persons 15 to 18 668 persons 19 to 40
Family issues 24%
Latest National Health and Morbidity Survey, about 500,000 MALAYSIANS 16 years and above suffer from Depression
MENTAL HEALTH….. "...a
state
of
well-being
in
which
the
individual realizes his or her own abilities, can cope with the normal stresses of life,
can work productively and fruitfully, and is able to make a contribution to his
or her
community.“ WORLD HEALTH ORGANISATION
MENTAL ILLNESS….. "…. a biological condition involving changes
in emotion, thinking or behavior. Mental illnesses associated with chronic distress and/or problems functioning at work, family or social, activities.” AMERICAN PSYCHIATRIC ASSOCIATION
MENTAL ILLNESS
MENTAL HEALTH • Feel, think and act in ways that enhance ability to cope and tolerate stress
•
Alterations in thinking, mood or behavior with significant distress and inability to cope
• Focuses on the positive side of mental wellbeing
•
Negative thinking destroy mental health
• Accept self to others • Ability to form close and lasting relationship
MENTAL HEALTH VS MENTAL ILLNESS
• Feelings of Inadequacy, substandard self view • Inability to establish meaningful relationship
• Rational Thinking/Use Sound Judgment
• Irrational thinking Display poor judgment
• Accepts responsibility
• Unreliable
• Self Reliant
• Lack of independency
• Determined
• Unmotivated
ASSESSING DASS21 TEST RESULTS Link: https://www.depression-anxietystress-test.org/take-the-test.html
STRESS: EVERYDAY PART OF OUR LIVES
Normal reaction Primal “fight or
flight” response Causes body to
release stress hormones,
ANXIETY: FEELINGS OF STRESS AFTER STRESSFUL EVENT HAS PASSED Constant feeling of being stress no
longer exists imminent stressful
situation Attention can
stimulate the
wander, difficulty
brain and body
concentrating over
Thriving take things in stride
time No longer can pay
and learn and
attention or take in
progress
information
DEPRESSION: COMMON MENTAL HEALTH DISORDER
Sadness, loss of interest or purpose
Feelings of guilt or low self- worth
Disturbed sleep or appetite Inability to perform daily responsibilities Deterioration of professional achievements Self-harm or suicidal
DEFINING STRESS, ANXIETY AND DEPRESSION
MENTAL HEALTH - MENTAL ILLNESS CONTINUUM
MENTAL HEALTH/ WELL-BEING Occasional Stress To Mild Distress No Impairment
EMOTIONAL PROBLEMS OR CONCERNS Mild To Moderate Distress
Mild Or Temporary Impairment
STRUGGLING Severe Functional Impairment
MENTAL ILLNESS Marked distress Moderate to Disabling
Persistent Impairment
Chronic Impairment
MENTAL HEALTH CONTINUUM MODEL SIGNS AND SYMPTOMS HEALTHY
Normal mood fluctuations Calm & takes things in stride Good sense of humor Performing well Mentally in control Normal sleep pattern Physically healthy Good energy level Physically and socially active None or limited alcohol use/gambling
REACTING
Irritable / impatient Nervous Sad / overwhelmed Procrastination Forgetfulness Trouble sleeping Irrational thoughts Nightmares Muscle tension/ headaches Low energy Decreased activity/ socializing Regular but controlled alcohol use / gambling
INJURED
Anger Anxiety Persistently sad Hopeless Poor performance Poor concentration/ decisions Restless disturbed sleep Recurring images/ nightmare Increased aches/pains Increased fatigue Avoidance Withdrawal Increase alcohol use / gambling
ILL
Angry outburst / aggression Excessive anxiety / panic attack Depressed / suicidal thoughts Insubordination Can’t perform duties, control behavior Sleep too much or too little/insomnia Physical illnesses Constant fatigue Isolate from people Alcohol or gambling other addiction
MENTAL HEALTH CONTINUUM MODEL COPING STRATEGIES HEALTHY
Focus On Task At Hand
REACTING
Recognize Own Limits
Break Problems Adequate Sleep, Into Manageable Food, Exercise Tasks Engage In Healthy Identify , Nurture Coping Strategies Support Systems Identify And Maintain Healthy Minimize Lifestyle Stressors
INJURED
ILL
Identify And Seek Medical Understand Own Diagnosis Signs Of Distress Follow Talk With Professional Someone Recommendation Seek Help Seek Social Support Instead Of Withdrawing
Recover Physical And Mental Health
RISK OF EXPOSURE
LACK PHYSICAL EXERCISE
ACCESS TO TOOLS &
CONCERNS ABOUT
EQUIPMENT, LEARNING NEW
JOB OR FINANCIAL SECURITY/
TOOLS
UNCERTAINTY
SOCIAL ISOLATION/ CONNECTION
DIFFUCLTY SETTING WORK AND HOME BOUNDARIES WORK-LIFE BALANCE
LACK OF STRUCTURE MANAGING DIFFERENT WORKLOAD, SCHEDULE, WORKSPACE
TOO MANY DISTRACTION PERSONAL AND FAMILY NEEDS
WFH STRESSOR
LACK OF SUPPORT
FROM MANAGERS OR COLLEAGUES
DOES YOUR WFH LOOK LIKE THIS DO YOU HAVE WORK-LIFE BALANCE? ?
WHAT IS WORK-LIFE BALANCE?
FEELING IN CONTROL Of How You Balance The Various Demands Of All Aspects Of Your Life To Support And Enable Wellbeing
ENCOMPASSES FEELINGS OF HAPPINESS, FULFILLMENT AND JOB SATISFACTION To Achieve Complete Physical, Mental, And Social Wellbeing.
WORK LIFE BALANCE EQUILIBRIUM
DIFFICULTY SETTING BOUNDARIES BEATING DISTRACTIONS
ESTABLISH CLEAR LINE WORK AND HOME ZONE
PLAN HOW TO ACCOMPLISH TASK LIST
BE INTENTIONAL ABOUT WHEN TO STOP
FIND YOUR WFH COMMUNITY
CHECK-IN
SOCIAL ISOLATION STAYING CONNECTED
Schedule regular video chats with colleagues such as morning or afternoon breaks , simple to check-in how others are doing
KEEP LEARNING Take a step back from work or social media by learning something new each day/week. Share webinars, podcasts or books
COMMIT ACTS OF KINDNESS Encourage everyone to be kind to others. Acts of Empathy and Compassion
STAY CONNECTED Create a private Social Media Group to stay connected. Encourage to share photos, recipes, emotions and experiences WFH .
LACK OF PHYSICAL EXERTION HOW DOES IT AFFECT MENTAL HEALTH
LACK FITNESS EXERCISE AFFECTS MIND AND MOOD SLEEP DISORDER IMPACT WORK PERFORMANCE LESS ACTIVE, INCREASE FOOD INTAKE LEAD TO OBESITY
EMPLOYEE MENTAL HEALTH MATTERS
HIGH LEVEL OF ANXIETY AND STRESS IN THE WORKPLACE MALAYSIANS REPORT THE HIGHEST LEVEL OF ANXIETY AROUND JOB RELATED ISSUES AMONG 28 COUNTRIES SURVEYED (% Strongly / tend to agree)
QUESTION: HOW MUCH HAVE YOU EXPERIENCED EACH OF THE FOLLOWING AS A RESULT OF THE COVID-19 PANDEMIC?
ANXIETY
INCREASED ANXIETY AROUND JOB SECURITY
STRESS
Malaysia
Global
74%
56%
67%
55%
STRESS DUE TO CHANGES IN WORK ROUTINES AND ORGANIZATION
Study conducted among 12,823 employed online adults aged 16-74 across 28 countries, Jan 2021
WORK RELATED STRESS
WHO DEFINITION:
"the reaction people may have when presented when work demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope.“
MOST STRESSFUL TYPE OF WORK: Excessive Demands And Pressures That Are Not Matched To Employee’s Knowledge And Abilities
Little Opportunity To Exercise Any Choice Or Control .
Little Support From Superiors And Colleagues
BURNOUT AN "OCCUPATIONAL PHENOMENON": INTERNATIONAL CLASSIFICATION OF DISEASES RESULTING FROM CHRONIC WORKPLACE STRESS NOT BEEN SUCCESSFULLY MANAGED CHARACTERIZED BY THREE (3) DIMENSIONS: FEELINGS OF ENERGY DEPLETION OR EXHAUSTION
INCREASED MENTAL DISTANCE OR NEGATIVISM RELATED TO WORK REDUCED PROFESSIONAL EFFICACY World Health Organization(WHO)
STRESS AND BURNOUT
HOW TO TELL YOU HAVE REACHED THE POINT OF BURNOUT
STAGES OF BURNOUT 1ST STAGE
Feel Mental And Emotional Exhaustion
2ND STAGE: Start To Feel Shame And Doubt 3RD STAGE: Start To Get Defensive 4TH STAGE: When Failure, Hopelessness, Loss Productivity Start
LEARN TO MANAGE BURNOUT 3AS
AWARENESS looking out for symptoms of stress
ANALYZE identifying what is the cause of your stress
APPLY apply stress management techniques
WHERE TO SEEK HELP
KNOWING WHO TO GO FOR HELP
COST AND COVERED BY COMPANY
CONCERNS ABOUT COMMITMENT
STIGMA THAT SURROUNDS MENTAL ILLNESS
WAYS TO REDUCE STIGMA CULTURE OF CHECK-INS HEALTHY AND SAFE
WORKPLACE ENCOURAGE OPEN
CONVERSATIONS COMPASSION AND CARE IMPROVE COMMUNICATION SKILLS
LISTENING SKILLS
IMPROVE COMMUNICATION SKILLS
READING NON VERBAL BEHAVIORS EFFECTIVE QUESTIONING SKILLS BUILDING RAPPORT
BEING EMPATHETIC
TYPES OF LISTENING SKILLS ACTIVE LISTENING
CONSCIOUS EFFORT TO HEAR NOT ONLY WORDS BUT COMPLETE MESSAGE PAYING ATTENTION VERY CAREFULLY
NONJUDGEMENTAL LISTENING
EMPATHETIC LISTENING
LISTEN TO UNDERSTAND NOT TO FIX
STRUCTURED LISTENING AND QUESTIONING
PUT OWN BELIEFS AND VALUES ASIDE
HEARING WHAT AND UNDERSTANDING WHAT IS TRYING TO SAY
LISTEN WITHOUT ALLOWING JUDGMENTS
BEYOND ACTIVE LISTENING
ACTIVE LISTENING
NONJUDGMENTAL LISTENING REFLECT ON YOUR OWN STATE OF MIND.
ADOPT AN ATTITUDE OF ACCEPTANCE, GENUINENESS AND EMPATHY USE VERBAL SKILLS TO SHOW THAT YOU’RE LISTENING
MAINTAIN POSITIVE BODY LANGUAGE.
QUALITIES OF EMPATHIC LISTENING PRESENCE Develop and enhance relationships with a stronger understanding both intellectually and emotionally
RESPONSIVENESS Creates space to think, feel and express differently Converse in a more relational way.
PATIENCE: Win the trust of team members, and address the root cause of workplace problems
SHOW COMPASSION Understand emotions behind the words articulated. Requires compassion for the employee unique framework and viewpoint
SUPPORTIVE, KIND AND CARING Listen without judgment. Interject occasionally to show that you've understood
TRUSTWORTHINESS Useful to tune into how employees feel about situations or processes because it makes you a trusted colleague
TRACK STRESSORS
STRATEGIES TO IMPROVE MENTAL HEALTH
PRACTICE SELF CARE
ES TA BL I SH WOR K LIFE BALANCE
F A M I LY / F R I E N D / COWORKER SUPPORT
TA KE T I M E T O RECHARGE
PRACTICE SELF CARE MENTAL HEALTH TOOLKIT
Relationship Issues Last Drop Work Issues
Finance Issues
HEALTHY LIFESTYLE EAT, SLEEP, EXERCISE Drug , Alcohol, Gambling
SOCIAL CONNECTION ACE-ACHIEVEMENT/ CLOSENESS/ ENJOYMENT
LEARN COPING SKILLS BREATHING, CBT MINDFULNESS
Overflow need to drain the water out
BREATHING EXERCISES REDUCE STRESS 4-7-8 BREATHING EXERCISE Exhale completely through your mouth, making a whoosh sound Close your mouth and inhale quietly through your nose to a mental count of 4 Hold your breath for a count of 7 Exhale completely through your mouth, making a whoosh sound to a count of 8 This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths
CBT FOR EVERYDAY LIFE NOT ALLOWING NEGATIVE THOUGHTS TAKE OVER
SITUATION
CBT MODEL THE CBT M ODEL
COGNITIVE BEHAVIOR THERAPY(CBT) AT WORKPLACE To Identify And Change Thinking And Behavior Patter ns That Are Destructive Or Ineffective Replacing Them With More Accurate Thoughts And Functional Behaviors Focus On Current Problems And How To Solve Them Rational Way Of Thinking Practicing New Thoughts/Belief In A More Acco rd i n g to Ameri can Psych i atri c Asso ci ati o n
CORNERSTONE FOR NEGATIVE THOUGHTS
DAILY 12,000 -50,000 THOUGHTS 80% NEGATIVE THOUGHTS
• REGRETS OF THE PAST
• FEAR OF THE FUTURE • UNHEALTHY COMPARISONS • BLAME
WORKPLACE UNHELPFUL THINKING STYLES BLACK AND WHITE THINKING STYLE CATASTROPHIZING DISQUALIFYING THE POSITIVES MINIMIZATION
PERSONALIZATION
COGNITIVE BEHAVIOR THERAPY(CBT) THREE ASPECTS OF HUMAN FUNCTIONING .
THOUGHTS , FEELINGS , BEHAVIOURS
SITUATION/EVENT
CBT - ABCDE MODEL MANAGE BELIEFS/THOUGHTS CHANGE EMOTIONAL CONSEQUENCES
WHAT IS MINDFULNESS? "PAYING ATTENTION IN A PARTICULAR WAY: ON PURPOSE, IN THE PRESENT MOMENT, AND NONJUDGMENTALLY.“ Jon Kabat Zinn
MINDFULNESS IN THE WORKPLACE MINDFULNESS SHOULD NO LONGER BE CONSIDERED A “NICE-TO-HAVE” FOR EXECUTIVES. IT’S A “MUST-HAVE: A WAY TO KEEP OUR BRAINS HEALTHY, TO SUPPORT SELF-REGULATION AND EFFECTIVE DECISIONMAKING CAPABILITIES AND TO PROTECT OURSELVES FROM TOXIC STRESS.
IT CAN BE INTEGRATED INTO ONE’S RELIGIOUS OR SPIRITUAL LIFE OR PRACTICED AS A FORM OF SECULAR MENTAL TRAINING. WHEN WE TAKE A SEAT, TAKE A BREATH, AND COMMIT TO BEING MINDFUL, PARTICULARLY WHEN WE GATHER WITH OTHERS WHO ARE DOING THE SAME, WE HAVE THE POTENTIAL TO BE CHANGED” -Harvard Business Review,2015
TIPS FOR BRINGING MINDFULNESS TO OPTIMIZE WORKDAY
BEFORE DIVING INTO INBOX
DURING MEETING
PREPPING FOR A PRESENTATION
NOTICE WHAT YOU’RE DOING AT WORK DESK
MAXIMIZING FOCUS TIME
INTEGRATE MINDFULNESS INTO EVERYDAY LIFE
START WITH A PURPOSE:
CHECK WITH YOUR BODY:
PRACTICE GRATITUDE:
SETTING AN INTENTION
NOTICE BODY FUNCTIONS
FOCUS POSITIVE ATTENTION
OBSERVE THOUGHTS: WHERE THOUGHTS GO
ACTIVE LISTENING: LISTEN WITH EARS,HEART AND INTUITION
OBSERVE SURROUNDING: WHAT IS HAPPENING AROUND
MINDFULNESS APPS
CALM HEADSPACE SMILING MIND MINDFUL MUSLIM
COGNITIVE BEHAVIOR TECHNIQUE (CBT) • Identify and change irrational thought patterns that affects our emotions and behavior
• Focus on changing the automatic negative thoughts that contribute to emotional distress
MINDFULNESS PRACTICE
INTEGRATING MINDFULNESS AND CBT
• Maintain a moment-bymoment awareness of our thoughts, feelings, behavior and tune to present
• Focus on being aware of sensing and feeling in the moment, without interpretation or judgment
KEY TAKEAWAYS
• Taking care of mental health is vital because it affects every aspect of our productivity at work, relationships with family and friends • The Path To Good Mental Health: -Practice Self Care- Healthy Lifestyle -Learn Coping Skills Breathing, Mindfulness, CBT • Start Refresh Your Mind For 5 Minutes A Day, Simply By Being Mindful And Experiencing The Present Moment
Questions?
FURTHER QUESTIONS: esther@themindfaculty.com