Transcription
Welcome back again, PNC. This would be the second video lecture of our plenary session, and I am Ms. Rosalie N. Baligo, your instructor and coordinator for PhD 101. What we will be discussing today is about mental health. It is a very important topic because it is what should be given importance and attention, especially in our current times. So, mental health, what are the questions we should consider and reflect upon? Do you agree with the statement: "There is no health without mental health"? Do you agree with that? Do you agree that there is no health without mental health? I agree with that because this should also be one of the things we boost. We should take care of and protect the peace of our minds and the health of our minds. Because when our brain or mental health is not okay, it also affects our physical body. So, various aspects of our lives as well. And then, based on your observation in the community now, are people becoming more aware regarding the rights of people with mental health conditions? Have you noticed now that many people understand and care for the rights of people with mental health conditions? And I think, based on my observation, for me, people are gradually becoming more open-minded. They are fighting the stigma when it comes to people with mental health conditions. Just last week, we celebrated and joined the promotion of Light Up Blue Mental Health Awareness, where even other students wore blue clothing to show support for mental health awareness. So, that's why I keep saying that it's important to discuss mental health because I know, I understand, I came from there, from being a college student. I know you are going through a lot of pressures right now. It's tiring, it's burnout-inducing, it's anxiety-inducing. So, with what's happening and your adjustment to college life. So, you can't help but overthink things, so many things, because it's not just academics that you carry and worry about every day. Many challenges also emerge outside of academics, such as in personal life, family, financial matters. So many things, relationships, friends, right? So we carry so much. Especially with your adjustment. Of course, I will also focus on academic concerns. I know the pressure, I know the weight of continuous stress. The performance tasks, how many subjects or courses you are taking now. For example, if you have 27 units. That's a lot of courses. So, all at once, there are performance tasks, simultaneous quizzes, and then, of course, major exams will come, which are 50%. So, you really need to be ready, prepared. But sometimes, due to too many tasks, your mental health is really affected. Your sleep hours decrease, and you don't eat at the proper times. You can't exercise, go out, or socialize. So, that's it. So, many are affected due to the burdens I mentioned that we carry in life. So, like you, I also went through that, where even if I wrote down things to do every day, due to the pile of tasks, sometimes I would panic and get tired. So, I've been there, even up until now, I'm not done being a student because I'm also in masters now. So, juggling work and studying for masters, and thesis. So, that's it. So, but of course, we focus on you, you as college students. I'll just share, when I was a student, every time I felt like giving up, I wanted to give up. I always thought about why I started, why I was studying for four years in college. Why is my goal to get a diploma? Every time I reached that point and sighed deeply because of the tension, because of the fatigue, I just thought about my father. Because when I was studying in college, my father was a security guard at 7-Eleven. The moment I thought about him standing for almost eight hours at the door every night, his legs aching from standing, and then opening the door for customers. When I thought about that, I bounced back and thought that I need to become resilient. I need to strengthen my resolve that all will be alright in time. Life will also become okay. I will also be free from poverty. So, that's what's always in my heart. Every time I'm feeling down, every time I'm on the edge of giving up, even if there's just a little bit left, what they call a thin rope. But I'm still holding on to that. That rope is my father, my family, and my parents. Because aside from him standing at work for several hours, eight hours, I thought that at that time, he still biked to work and then went home. So, that's really my drive that I need to excel, that I will also overcome whatever I'm going through academically, academic pressures, and also what I'm going through in my personal life, regarding finances, because it also came to a point during the pandemic. I was also a student during the pandemic. We were first year face-to-face, then second and third year pandemic, and then fourth year face-to-face. And during the pandemic, so many things happened, so many effects. So, people lost their jobs. So, it came to a point where I wanted to be a working student but to let go of my studies because it was really necessary during that pandemic to have expenses for daily, daily life. So, I decided at that time whether to stop or continue. But what I did, my decision was to continue. I endured, I tolerated what I had. No matter how little I had to make do with. Even as a student, I also worked part-time as a tutor. So, I also found other ways to survive. So, that's it. I chose to endure the four years to get a diploma. And then, when I graduated, of course, there was also the pressure of finding a job. It's hard to find a job when you're applying. That's also the hardest part because we think that even though, but of course, I want you to dream. Just make sure you aim to finish four years of college, and then after college, when you apply for a job, that's where the true reality is. The real world. The true reality. So, that's it, in the real world, it's hard to apply, but God will guide you along your way, and then I ended up here at Pamantasan ng Cabuyao. So, that's why I know, repeatedly, I know, I feel what you are going through as students because we all have our own burdens, even if we don't see them in each of your classmates. So, just know, be aware that we all have our own struggles. So, we should all protect our mental health. And as we protect our own mental health, let us also protect the mental health of other people. Let us also be more kind. Be kind to those we interact with, in the way we speak to other people. Let's choose to be lighter. Don't be harsh. Let's choose words that won't hurt or step on others. So, that's it. So, last week, you joined the Light Up Blue Mental Health Awareness conducted by the students of PNC and the faculty. Okay. What is the definition of mental health? When you are asked, and we often hear it, mental health, mental health. When you are asked that, what is your definition? How would you explain it? What do you think mental health is? Okay, let's start with the definition from WHO. According to WHO, or World Health Organization, mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. So, this is how we're going to cope. What is the state of our mental well-being to face the challenges we are going through? Because let's remember, our life is a journey. So, it is expected that there will be adversities. Many challenges will come. And from those challenges, how do we bounce back? What is our state or mindset regarding those challenges? How do we overcome them? So, that includes recognizing ourselves that we have overcome a lot, so we can still overcome what we are going through now. So, the way you're going to cope with those stresses and your mindset, that's what's called mental health. And then, mental health is a basic human right. So, it's crucial to personal, community, and socio-economic development. So, let's talk about personal first because when you have stable or good mental health, it's a big help to your personal life because you can function in the things you do. You can accomplish different tasks. And then, when it comes to the community, you can contribute well because you can share your ideas, your feelings regarding the development of our community. And likewise, of course, when it comes to what we call socio-economic. That's why mental health is, it's a basic human right. We need to protect and take care of it. So, in recent years, according to WHO, there has been increasing acknowledgment of the important role mental health plays in achieving global development goals. So, as illustrated by the inclusion of mental health in the Sustainable Development Goals. So, here we can see that mental health needs to be taken care of and protected, so it's included in what we call the SDGs. Hopefully, you are aware of the SDGs of the whole world. So, mental health is included there. And before, mental health was not often discussed, but now, in the 21st century era we are in, people are gradually becoming more open-minded, and the stigma regarding mental health conditions is gradually being fought. And moreover, depression is one of the leading causes of disability. Suicide is the fourth leading cause of death for 15 to 29-year-olds. And then, let's talk about depression. So, there are many types of mental disorders or disabilities caused by depression. So, you can do further research on what are the symptoms or at what point you need to approach a psychologist when you are depressed or experiencing depression. And then, suicide is the fourth leading cause of death among young adults, 15 to 29-year-olds. So, people with severe mental health conditions die prematurely, as much as two decades early, due to preventable physical conditions. Because our mental health is connected to our physical health. And that's why, so, that's why most people with severe mental health conditions die prematurely. Okay. It's also important for us to discuss the relationship between resilience and mental health. Because when you say you have solid mental health, it doesn't mean you never go through bad times or experience emotional problems. So, all of us experience challenges. Even if someone is rich, they still go through many problems in life. Even if someone is privileged, or especially us who are poor, our challenges and emotional problems are doubled. But all of us should develop solid mental health. Because despite going through disappointments, losses, and change, we are still bouncing back from adversity, trauma, and stress that we have. Because when you bounce back from that, you recover and start again, and heal. So, that's called resilience because disappointments, loss, and change are normal parts of our lives. So, it's always said there's change in all stages of our lives. And there's also loss. So, all of us will die. It's painful to lose a loved one. And then, disappointments, failures, rejections that we experience. It can cause us sadness, anxiety, and stress. But hopefully, you're not always in the dark. See the light, the light that you need to remind yourself that you have overcome many things, you have come far. So, you need to overcome what you are going through or if you are in a dark situation. So, that's why realize your abilities, that you are strong. Always tell yourself that you are strong and you are brave. That's why you are a little fighter, and soon things will be brighter. That's what I always tell myself: "Hey, little fighter, soon things will be brighter." I will overcome this. And also, in the movie "In Three Shots," where "all is well." So, everything is okay. Like when you're going through something stressful, heavy, you just tap your chest and say, "all is well, all is well," or "all things will be alright in time," from the lyrics of Ben and Ben's song "Leaves." That's also one of my favorite lines, and every time I'm sad, anxious, stressed, or tired of life, I always remind myself that all things will be alright in time. These things shall pass. No, this too shall pass. I will overcome this. So, and then I realize, as in the definition, realize your abilities. I always strengthen myself, saying, "This is me. Rosalie. She's brave, she'll overcome this, and she'll rise again. She'll heal and rise." So, that's it. And then, but just as physically healthy people are better able to bounce back from illness or injury, people with strong mental health are better able to bounce back from adversity, trauma, and stress. So, from those statements, for example, our physical body heals wounds. In terms of physical, for example, if you get wounded, it heals. You take medicine, or you apply ointment, so it heals. But when it comes to mental health concerns, when you have solid or strong mental health, you can also rise, heal, and continue despite everything, despite disappointments, loss, and change. Because nothing is permanent in this world. Sometimes, when you get older, when you graduate, you will experience change. Your friends who are with you now in college will go their separate ways because you will each have your own priorities. So, there will always be changes. That's why you need to learn not to dwell on the negative or on your heavy emotions, those emotional problems. You need to move on. You need to be brave and move on with life, find the path you will take, and be ready for those changes. Now, how to boost your mental health. So, these are the things I found and read that you can adapt. I will also try these things that I will share with you, tips on how to boost your mental health. So, number one, make social connections, especially face-to-face connections. So, it should be a priority. So, you remember this. Not long ago, this GMA Public Affairs shared post became a trend, where a man hugged his sister because he opened up and was heartbroken. So, this is the sister's statement: "He suddenly hugged me. No words. So, I asked what happened. That's when he started crying uncontrollably. My advice to him was, he's still young. He'll figure it out. He got through his first heartbreak, so he can get through this." So, just from the sister's statement, "He got through his first heartbreak, so he can get through this." So, from this, you can see her mindset on how to cope with adversity, that the sister is making her brother realize his abilities, that he can overcome this. He did it before, why not now? So, when I was reading the comment sections, it was heartwarming because other people were saying and discussing that it's rare for men to open up. Usually, they keep it to themselves because they think that if they open up, they are weak. That's the stigma in society that if a man cries and opens up like that, he's weak. But no. So, that stigma should be broken. It should be normalized that whether you are female or male, you can open up. You need to release the emotions deep inside of you. You need to share or talk about the emotional burdens or problems you are facing right now, your situation, to the people who love you. So, you will also choose people who will listen and offer support. So, family, friends, or whoever you trust to open up your feelings to. So, because it feels different when you open up your fears, your worries. Because it lightens the load. I can relate to that. Every time I have problems, I always share them with my mother. I also share them with my sisters, and the moment they listen and show that they empathize with you, it makes you stronger again. "Ah, my family is there to support me. I also need to survive this situation." Those fears I feel, I will fight that problem, that challenge, because they are there. I have a strong circle to lean on. So, that's why don't be ashamed or afraid to open up because you will just choose people who are willing to listen and empathize with you, people who will not break the trust you gave them. So, make social connections because it's important for us to talk to others. Don't let yourself become isolated. Always alone, right? So, you need to learn to connect with other people. You need to learn to observe what's happening around you, and you will learn a lot. Next, staying active is as good for the brain as it is for the body. So, as I've repeatedly said, they are connected. Physical and mental health. That's why we should always stay active. We need to exercise, move around. Because even during the pandemic, it also had a different effect on our mental health. At that time, what I watched on TikTok was how to boost your mental health. And the suggestions or tips given by psychologists, because even psychologists are on TikTok giving advice, and she said what stuck with me was that while she was giving advice, she was dancing because she said that when you move physically, it helps your body, it helps your mind to be strong too, and you will also have good mental health. So, while she was giving tips, she was also dancing. So, she was dancing to trending songs. So, that's why exercise is important. Here are tips for starting an exercise routine. Number one, aim for 30 minutes of activity on most days. If it's easier, three 10-minute sessions can be just as effective. Start now by taking a walk or dancing to a favorite song. So, just 30 minutes is enough, gradually. Or if you prefer, if you get tired quickly from 30 minutes, you can start with 15 minutes, then 20 minutes, 30 minutes, or as long as you sweat or move around. So, walking or even simple dancing to songs you like is also good. And then, next, rhythmic exercises that engage both your arms and legs, such as walking, running, swimming, weight training, martial arts, or dancing. Consider these exercises. Meet time, no? Self-love activities. So, that's why many people are running now. So, why not join? But if you don't prefer running, there are also many different activities that fit your preferences, what you want to do. So, you can do many things. Just find what you like. As long as you are staying active, you need to move around. And then, third, add a mindfulness element to your workouts. Instead of focusing on your thoughts, focus on how your body feels as you move. How your feet hit the ground, for example, the rhythm of your breathing, and the wind on your skin. So, it's not just about, when you say mindfulness workouts, it's not just about thinking. It's also about feeling. For example, even with your eyes closed, the effect is different when you are in a beautiful nature and the wind is strong, the waves of wind, it can be unwinding. So, try that. Try to incorporate "unwind" into our lives. Next, learn how to keep your stress levels in check. So, tips for this: Make sure your time is a priority. Partake in your favorite activities for no reason other than that they make you feel good. So, what are the things, aside from academics, that you like to do? What do you like? For me, I like acting. So, that's it. So, what are your favorite activities where you don't have to think too much? Something that you enjoy doing. So, choose your favorite activities. Go back to them and do them again. And you can also go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. So, that's possible. Aside from studying or reading, you should also prioritize these leisure activities to have a balanced life. And then, doing things just because they are fun is not an indulgence. So, play is an emotional and a mental health necessity. And then, next, make time for contemplation and appreciation. So, think about the things you're grateful for. Last time, when I attended mass, the priest also said that we should try to be grateful for small and big things, because nowadays, we only ask for things, we only complain. So, try practicing to appreciate what we have. Even if we are content with what we have now, of course, we still hope for a better life. But let's not forget to be grateful for that. And then, other activities for contemplation: meditate, pray. Don't forget to pray. You can also enjoy the sunset. It feels different when you look at the view of the sunset. So, why not try that? Have you tried it? If not, why not try it, or simply take a moment to pay attention to what is good, positive, and beautiful as you go about your day. So, always remember to look at the good side of what's happening in your life. Like this, I'm recording video lectures. It's difficult to record video lectures, isn't it? Because you have no one to talk to, it's one-way communication. No. It's difficult here if you make a mistake when speaking, you have to re-record. But I'm looking at the good side of it, that I'm sharing my knowledge, my research, my experiences with many students. And I hope I'm helping many. I'm giving knowledge, whatever I can give. So, I'm always looking at the brighter side of everything I'm encountering or going through. I try to look at it that way so that at least I don't get bogged down in the darkness. Always thinking, "Why is my situation like this?" So, I try to contemplate and appreciate whatever I have, and also, I'm not just content with my situation, but I'm also hoping for the best in life. So, next, take up a relaxation practice. Have you tried yoga? Yoga feels different, right? So, I also do yoga. You should also try mindfulness meditation, deep breathing, or progressive muscle relaxation. It can put breaks on stress and bring your body back into a state of balance because yoga has a different impact on me. Even though my muscles are stretched, it has a different effect on my mind. There's clarity, there's peace, and it just slows down. That's the effect on me, balance. It can take me back into a state of balance. So, next, this is what I want to share with you, the poem "Invictus." This is a piece we used to compete with in all of Laguna, what do you call this, speech choir. But I always keep this in my heart. Every time I'm down or sad, I read the poem "Invictus." It was written by William Ernest Henley. And I remember in grade 10, when we were competing in speech. Before we made or before we made the steps, what sounds we could make, we first dissected the message of the poem, and then we searched and studied the life of William Ernest Henley. Why did he write this poem? Because William Ernest Henley, as an author, also went through problems in his life. I know he was also hospitalized. And despite being hospitalized, he still saw the beauty of life that exists. So, here, these stanzas are very beautiful. Every word, every line. The message is very beautiful because I will read it to you. "Out of the night that covers me, black as the pit from pole to pole, I thank whatever gods may be for my unconquerable soul." This means that out of the night that covers me, in a dark situation, extremely dark, from pole to pole, he still thanks, whatever our religions are, whatever God we believe in. He thanks because he has a strong and steadfast spirit. So, he realized his own abilities, that he has an unconquerable soul. So, he doesn't give up to any challenge, any defeat, any stumble, any confusion. So, "In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeoning of chance my head is bloody, but unbowed." Here, it's beautiful, "my head is bloody, but unbowed." He is still not shaken or giving up, even if he has truly fallen or is bleeding from so many circumstances or uncertainties in life. So, "Beyond this place of wrath and tears looms but the horror of the shade, and yet the menace of the years finds and shall find me unafraid." So, here, unafraid. He is not afraid because he knows what he wants. Whatever challenges he experiences, because he knows what he wants, he can overcome them. The last stanza: "It matters not how straight the gate, how charged with punishments the scroll. I am the master of my fate, I am the captain of my soul." These are the two lines that stick in his poem, and many people use them: "I am the master of my fate, I am the captain of my soul." You are the one who creates your destiny. You are. All your decisions yesterday are why you are where you are today. So, you are the one who decides where you are going. You are the one who creates your path, where you are heading. So, you have control over your life. Don't let other people control your life. You should know yourself what you want, where you are going, and who you are, and what your better self will be. So, there's more. Next. Don't skimp on sleep. It matters more than you think. That. Let's not forget to sleep. We should sleep for 8 hours. Because when we sleep, our bodies recover. So, that's it. Next, find purpose and meaning in life. Spending quality time where you give of yourself to people who matter to you. Whether they are friends, grandkids, or elderly relatives can support both your health and theirs while also providing a sense of purpose. So, you need to build good relationships with other people, with your loved ones. Spend time with your parents, with your sisters, with your relatives. Because, as I mentioned, just enjoy life, right? Let's not forget to cherish our moments with them because the time will come when they will be gone. But all of us will also be gone, our loved ones. So, let us cherish all the moments that we have and then spend quality time with them. So, let's not neglect our friends, those who love us. Next, we can also volunteer for what your passions in life are. If you want to contribute to schools, churches, charitable or non-profitable organizations, you can also volunteer for that to find your purpose here in this world. So, explore the world and try volunteering and also strengthening relationships with your loved ones. Okay. I just want to share some beautiful quotes from the Facebook page of Mental Health Movement. It says here, "It's okay to cry when everything you feel becomes too heavy to hold. We're all human, and sometimes the only way to let it out is through tears. Crying doesn't mean you're weak. It means you've carried more than words can say. Let it fall. Let it breathe. It's okay." So, every time it becomes too heavy and you can't take it anymore, it's okay for tears to fall. It's okay to let it out. Whether you are female or male, young or old. So, it's okay to cry. Because, as I will share with you on the next screen, this is Atom Araullo's documentary, "Luha at Musika" (Tears and Music). The message of this documentary is that it's important for a person to cry. Because if you watch this, Atom Araullo features Japan because Japan also has high suicide rates. And from Japan, there's a store there where you can cry freely. That's the business in Japan. And the man who owns it has a profession, there's a name for that profession, crying. Because he said that a person should cry once or twice a week. I don't remember if it's once or twice a week because most of his customers in his business are professionals. For example, nurses, because they need to release their emotions because it's very heavy, as a nurse, to see lives that cannot be saved, people dying in the hospital. So, of course, it's heavy. So, they also need to release those emotions, that heaviness. And then, of course, he also said that balancing work and family, because she's also a mother. So, that's it. The main point is, it's okay to cry. Don't hold it in when it becomes too heavy. You can let the tears fall. Next, "Everyone is carrying battles you may never see. But the fact that we're still here, still trying, showing up means we're braver and stronger than the days that tried to break us. That deserves credit." I'll share this with you. "Hey little fighter, soon things will be brighter." So, always show up. Keep going because even if you are at a point where it's really hard to get up, you don't want to anymore. But you still have to show up. You still keep showing up because even that simple act of standing up and facing the continuous journey of the world is a brave or strong move. It's a good first step to overcoming what we are going through. So, remember, everyone is carrying battles that you may never see. So, let us all be kind to those we interact with. We don't know what they are going through. Whether it's small, heavy, or not, we are all carrying battles. What might be small to you, might be light to you, but not to them. So, let's respect each other and be kind to our fellow humans. Next. I also want to remind you that everything in life is temporary. The good moments, the hard days, the people who stay, and the ones who leave. Nothing stays the same forever. So, there will be happy times, and there will also be difficult days, bad days, hard days. So, everything, everyone will leave, some people will stay. So, that can feel heartbreaking at times, but it's also what makes life beautiful because it is what it is, that is life. So, the pain you feel today won't always hurt this much. The heaviness will find its way back in. So, when life feels good, be fully there, and when it feels hard, hold on. Keep showing up because no feeling, no season, no moment is permanent, and that means better days are always on the way. So, the message from the Mental Health Movement FB page post is beautiful. Even those emotional problems, since everything changes, everything is temporary. They will also pass. This things shall pass. Let's repeat. This things, this too shall pass. Right? That's the real word. Okay. That's all for my discussion on mental health. I hope you learned a lot, and I hope I touched your hearts and you related to what I shared. And may you also share what you learned with others. Besides sharing with others, apply it to yourselves, in your personal lives. So, on this screen are the references I used for the information I shared. And again, the discussion on mental health ends here. I hope you reached this point until the end because I will see it if you listened and reached the very end of the infographic you will submit. Because sometimes, based on the preliminary output, some students don't reach the end, so they only put a little information. So, as much as possible, put everything you learned in the infographic and explanation. So, it should be detailed, and your infographic should be more creative to get a good score. And then, a reminder for those who will submit to Pinacle. So, hopefully, you already know how to submit outputs to Pinacle. And you must click the submit button. After attaching the file or uploading the file, you must click the submit button. I'm repeating this because there are still many such situations. Last time during prelims, they thought they submitted, but they didn't double-check. So, this time, you must double-check. You can even screenshot it if you submitted. Screenshot it as proof that you are confident that you have submitted the activity. Because remember, that's 50%. A very large percentage. As much as possible, I want all of you to pass, so I'm helping you submit it properly. Always double-check because I also find ways to reach out to you, to inform you if you haven't submitted, so that at least you know what to do. So, what other reminders do I have regarding PhD? If, just in case, there are still technical problems, especially when it's the deadline, since we will return on November 3rd, you will submit a hard copy there, but you must also screenshot it, along with the hard copy, a screenshot of when you did it. Because if you did it past the deadline and submitted the hard copy to me, I won't accept it because that means you didn't experience a technical problem, so it's just an excuse for a technical problem. So, I repeat, only those who experienced technical problems and couldn't submit to Pinacle will submit a hard copy on November 3rd. And then, what else? Don't submit at the last minute because that's often the reason for experiencing technical problems, losing Wi-Fi. So, there are many reasons. You will experience a lot, so you should be prompt. The moment you finish watching the video lectures, submit it immediately. Don't wait for the very last day. So, that's it. So, I will just put the other reminders about submitting the infographic in the file. So, if you have questions, don't hesitate to approach me. You can approach me at the admissions office when there's face-to-face, or through your class representatives. Your class representatives will tell me. So, again, that's all for now. You still have a third video to watch. That is "Passion for the Chosen Profession," and I invited a resource speaker, Mr. Edward Francis Gigabor. He is the coordinator of General Education. So, again, "Mga Dangal ng Bayan" (Pride of the Nation), that will be all. Thank you so much. M.