Chancellor Carmencita Padilla, Dr. Josefina Uson, and Dr. Nina Berba during the “Protecting Oneself… Preparing Oneself in the Advent of the New Normal” webinar.
31 May 2022 — As UP Manila ushers in the “new normal” with the General Community Quarantine on June 1 with less restrictions amid the COVID-19 pandemic, a webinar entitled, “Protecting Oneself… Preparing Oneself in the Advent of the New Normal” was held last May 26, 2020. UP College of Medicine Department of Psychiatry and Behavioral Medicine Associate Professor Dr. Josefina Ly-Uson talked about the mental health preparation needed by employees in this scenario.
Firstly, she narrated the results of an April 2020 survey among non-student Filipinos which showed that there was an increase in mental health disorders: anxiety level to 26%, depression level to 14.13%, impact level to 13.45%, and stress level to 11%; compared to their prevalence rate among the general population.
These results merit a call to action for which Dr. Uson presented the APPLE Technique which is a mindful response to overcome anxiety or negative thoughts. A stands for acknowledging the uncertainty as it comes to mind; P for pause, or simply not reacting; P for pull back and tell yourself you do not have to be certain all the time; L for let go of the thought or the feeling; and E for exploring the present moment and what needs to be done.
According to Dr. Uson, who is also PGH Dept. of Psychiatry Asst. Chair, it is important to deal with any emotion in a healthy manner. Seeking professional help is considered a healthy adaptive behavior as opposed to alternative unhealthy ways of coping such as smoking, drinking excessively, or turning to illicit substances which would only add more problems.
Turning to the highlights of a survey conducted by UP Manila Human Resource Development Office among 429 employees, 80% of whom were working from home (WFH) while 20% comprised the skeletal workforce; 33% expressed not being psychologically prepared to do office tasks while 24% were unable to perform their tasks. Of those WFH, 70% expressed being emotionally and psychologically prepared to work at home while 30% answered in the negative.
With a sizeable percentage of employees expressing the need for emotional and psychological help when WFH, Dr. Uson enumerated adaptive ways to ensure a good life-work balance while adjusting to the new normal:
1. Create a regular routine. Wake up, prepare yourself, and eat breakfast.
2. Work in a designated corner or place at home that is exclusive for work.
3. Plan out your schedule for work. Create a to-do list and prioritize what should be done first.
4. Take planned breaks. Stand up and take coffee or water break, but make sure you have a time limit.
5. Avoid areas for relaxation when you do work to delineate work and home.
6. Know when to switch off from work. Clocking too much time at work can lead to burnout.
7. Practice self-care. Be kind to ourselves by eating a balanced diet, taking meals at proper intervals. Having regulated sleep translates to better mood, better energy level, and boosts the immune system. Exercise regularly as physical activity translates to better mental health.
Dr. Uson advised that the risks and dangers can be overwhelming but employees can protect their well-being by acknowledging their feelings, setting a routine, defining boundaries, staying connected to family and friends, practicing self-care, and being well-informed.
Anne Marie Alto
Featured in UP Manila Healthscape (Special COVID-19 Issue No. 7, 31 May 2020)
