[vc_row][vc_column][stm_spacer height=”90″ height_mobile=”-100″][vc_custom_heading source=”post_title” font_container=”tag:h4|text_align:center|color:%233f3f3f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_single_image image=”14356″ img_size=”large” alignment=”center”][stm_separator color=”custom” style=”style_3″ custom_color=”#0d97ff” sep_width=”200px” sep_height=”10px” sep_css=”.vc_custom_1571309810608{margin-top: 20px !important;}”][vc_raw_html]JTVCRElTUExBWV9VTFRJTUFURV9TT0NJQUxfSUNPTlMlNUQ=[/vc_raw_html][vc_column_text]The pandemic has tripled stress, anxiety, and even depression among a number of Filipinos. According to the World Health Organization (WHO), at least 3.6 million people in our country suffer from one kind of mental disorder.
Receiving the news of numerous deaths in one’s circle, being laid off from work, or peers and family getting sick from coronavirus have become the main reasons we feel anxious. Ultimately, these external factors affect our mental health. 
The end of the pandemic is still nowhere in sight and we may have to deal with this situation a bit longer. To help you cope, here are six techniques to relieve your anxiety:[/vc_column_text][vc_column_text]1. Practice conscious breathing
Whenever you find yourself in a stressful situation, try to detach yourself by doing mindful breathing. You can do the 4-7-8 breathing technique wherein you are expected to breathe in for four seconds, hold the breath for seven seconds, and release it with a ‘swooshing’ sound for eight long seconds.Then repeat this cycle four times. This technique will help your brain reset and give you clarity on how to respond to the stressful situation. If you want to know more about this, listen to the “Level Up!” podcast episode where health-advocate Mitch Genato extensively discussed this breathing technique.[/vc_column_text][vc_column_text]2. List down positive things
Create a positive mindset by listing down positive things that have happened in your life within the day. Experts recommend doing the ‘Three Good Things’ (TGT) practice where you look back on the events that happened in your day then write down three good things that occurred and reflect on them. By including this in your daily routine, you will be able to raise your happiness and wellbeing.[/vc_column_text][vc_column_text]3. Listen to relaxing music
Music has always been an effective way to relax oneself. Select a slower tempo type of music in order to ease your mind and relax your muscles. Researchers at Stanford University found out that listening to music “changes brain functioning to the same extent as medication.”[/vc_column_text][vc_column_text]4. Visualize a happy memory
Activate your senses by reliving a past memory which genuinely made you feel joyous. Think of the place where it happened, the people you were with, the sounds you heard, and the colors of the environment. Doing this helps you feel better about yourself.[/vc_column_text][vc_column_text]5. Sit down with your pet
Find time to physically interact with your pets. Make sure to actually feel their fur and notice all their unique characteristics. Pets provide health and mind-boosting benefits that help reduce stress, anxiety, and depression.[/vc_column_text][vc_column_text]6. Speak to yourself kindly
Whenever you find that you are being too critical about yourself, take a step back and evaluate your words. Most of the negative remarks we hear about ourselves, actually come from us. In your head, repeat kind and compassionate phrases. If faced with difficulties, you may try adapting lines such as: “I’m having a rough time, but I’ll make it through. I’m strong, and I can move through this pain.”[/vc_column_text][vc_column_text]
During this time of difficulty and uncertainty, the best thing we can do for ourselves is to mindfully and consciously choose to be happy. We will never be able to change things that are out of our control but we can always decide on how to react to certain situations.

Uploan provides employees of its partner companies with wellness programs that help promote mental wellness. Reach out to your HR today and see how you can learn from any of our free webinars.[/vc_column_text][vc_raw_html]JTVCRElTUExBWV9VTFRJTUFURV9TT0NJQUxfSUNPTlMlNUQ=[/vc_raw_html][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row disable_element=”yes” shadow_x_offset=”0″ shadow_y_offset=”0″ shadow_blur=”0″ shadow_spread=”0″][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row]