You know how to prepare to see a doctor for a physical illness, but do you know how to prepare for your counseling/coaching session?&nbsp;Here are some suggestions to help you prepare for your first counseling/coaching session.&nbsp;Write a few notes. When you meet your counselor/coach for the first time, you might get confused or forget important pieces of information. Writing a few notes can help you. These might include answers to the following questions: What has been happening in your life that led you to go to counseling/coaching? How long has this been going on? What have you done to try to feel better?&nbsp;Set goals. Consider how your mental health concerns affect areas of your life. Try to answer the question: What do you hope to accomplish in counseling/coaching?Ask questions. It is common for people to have some questions in mind about mental health and the factors affecting it. Do not be afraid to ask questions. In fact, doing so helps lessen nerves and better prepares you for what’s soon to come. You can ask your counselor/coach: What can I expect during our counseling/coaching session? What’s your counseling/coaching style?&nbsp;Your counselor/coach is there to help you. Try to keep your mind open and remind yourself that the counselor/coach is not there to expose your weaknesses, your mistakes, or to make you feel more anxious. Once you start sharing these to your counselor/coach, your initial fears and worries will start to decrease.&nbsp;Keep in mind that everything is confidential. Find comfort in the fact that counselors/coaches are bound by strict confidentiality regulations. They cannot release any information about you without your written permission, except when the counselor/coach believes that you might harm yourself or others.&nbsp;Give yourself a break. It is natural to feel more intense emotions after counseling/coaching. It is recommended that you take extra time off before and after the counseling/coaching session so you can make room for introspection.&nbsp;When you start to prepare for your first counseling/coaching session, consider reaching out to Infinit Care. Our counselors and coaches are experts in their field and they will gladly help you.&nbsp;

You know how to prepare to see a doctor for a physical illness, but do you know how to prepare for your counseling or coaching session? 
Here are some suggestions to help you prepare for your first session. 

How to Prepare for Your First Counseling or Coaching Session with Infinit Care

When you visit your doctor for a physical ailment, you know what’s going to happen: The doctor will do a check-up and prescribe medication when necessary. But when you make an appointment to see a counselor or a coach, do you know what’s going to happen? Many people will say they are not sure or they do not know at all. Will it be like talking to a friend? Why will I see a counselor/coach anyway?&nbsp;Here’s what you can expect in an initial counseling/coaching session:&nbsp;Getting to know you. At the beginning of a session, your counselor/coach will invite you to present your concerns which may include your personal history and background. Your counselor/coach will listen to you and ask you questions to better understand your problem.&nbsp;Identifying and setting goals. You and your counselor/coach will work together in order to identify and define the problem. Then, you will formulate counseling/coaching goals.&nbsp;Counseling intervention. Your counselor/coach will help and guide you in exploring your perceptions, behaviors, and yourself.&nbsp;Action plan. Towards the end of your counseling/coaching, your counselor/coach will explain to you the next steps to take. This may include a follow up session.&nbsp;Counseling or coaching is a valuable tool to&nbsp;assess your emotions and keep your stress levels in check. This can help you improve your life, career, and even relationships. Keep an open mind and reach out to Infinit Care’s team if you have any questions.

When you make an appointment to see a counselor/coach, do you know what’s going to happen? Many people will say they are not sure or they do not know at all.

What To Expect In A Counseling or Coaching Session

With the New Year comes new resolutions and a decision to make better lifestyle choices. While others might be considering new habits to maintaining physical health, why not begin 2022 with a new mental health journey?&nbsp;Mental health is as important as physical health and making it a priority would be extremely beneficial. To make mental health your priority is to always take a step back during major decisions and recognize where you are in the situation and what your mental state is. Understand for yourself what safety means to you and how you can make your environment less hazardous.&nbsp;Establishing BoundariesNew terms to bring into your life this new year is 'establishing boundaries'. Boundaries allow us to stand up for ourselves without aggression and allow others to understand your dislikes. Boundaries can range from trigger warnings to simple things like expressing your unhappiness with negative comments about your body or fashion.&nbsp;Choose Your Battles WiselyChoosing your battles wisely is to recognize your energy levels and whether certain thoughts are worth engaging. Remember, you can withdraw from any negative thoughts or remarks! When mental health is your priority, always reflect on where your mental state is and measure whether it’s worth risking its health to engage with negative thoughts or self deprecating ideas.Sometimes you might face an extremely difficult person or figure of authority. Recognize that there are certain situations or relationships that might require too much energy to tackle and its better to sit out for the moment and focus on self care!Make Time for Self CareJust because there are pockets of free time that you can fill in with more work, does not mean you have to! Like setting time aside for friends and work appointments, you should also set a block period of time for your own self care.<a href="https://www.infinitcare.co/blogs/self-care-in-the-different-environments-of-your-lives?ref=making-mental-health-your-priority-this-new-year/" rel="noopener noreferrer" target="_blank"> Self care can be something mentally rejuvenating</a> like practicing mindfulness or meditation. It can even be as simple as watching your favorite TV shows or engaging with your hobbies. Find out what works for you and make sure you are setting time aside for that!Of course, while self care can bring us a long way, we might need help from external sources such as our friends and family! Sometimes, its also best to approach a professional or mental health expert if anxiety persists. Consider <a href="https://app.infinitcare.co/users/sign_up?ref=making-mental-health-your-priority-this-new-year/" rel="noopener noreferrer" target="_blank">signing up</a> with Infinit Care to begin your mental health journey!

Making Mental Health Your Priority This New Year

With the Covid-19 pandemic lurking around during this holiday season, many families are turning towards virtual reunions as alternatives to the annual routine of house visits. Virtual reunions ensures that we can all meet with one another from the safety of our homes without fear of endangering our loved ones. However, as this is a new phenomenon, there are many anxieties around organizing a gathering during this period in a virtual space. Here are some possible activities and concepts to prepare yourself for a virtual reunion:Find a Virtual Platform TogetherThe first step to organizing a virtual reunion is to finding a shared online platform for the family to meet. Based on your needs, you may find that some might be more suitable than others. For example, if your family lives with poor bandwidth and poor video connection, you might have to settle for a voice only gathering. As such, you might want to use platforms such as a Whatsapp Group call rather than a Zoom/Skype video conference so as to ensure that the bandwidth is prioritized to voice chat only.Checking in with the rest of your extended family and inviting the youth to help decide and install the platform can also help ease the anxiety of preparing for a virtual gathering. Remember that you are not alone in organizing the family reunion and that everyone has a shared responsibility in making it work!Set a Time Based on Everyone's NeedsDecide a time to which you feel best creates a space for conversations to happen. For example, setting a time before dinner might create possible topics for everyone to engage with such as sharing videos and photos of the food one has prepared. Setting a time after dinner might result in a calmer conversation, allowing everyone more space to engage with one another on a personal level. Discuss with the rest of your family what might fit the family dynamic better!Engaging with Virtual Activities as a GroupThere are many virtual activities that one can access for free during this holiday season during a virtual reunion for everyone to draw focus to. There might be some awkwardness that is created due to the virtual medium and as such, engaging with virtual activities can help tide over the lull in conversations. Once again, engage with the youth of your family to find out what possible games or activities the family can do as a whole.&nbsp;Be Flexible and Be ExpressiveMost of all, it is important during this time to learn how to be flexible! Understand that the situation you are about to experience is a new but also a shared experience among your family members. Reaching out to your family to share your worries and anxieties might help calm you down and realize that you are not alone. If a family member reaches out to you, embrace the power of validation ("That is indeed a tough experience and your emotion is valid") and engage with them as an active listener.Learning how to adapt and cope with the new change in routine is useful in ensuring that our anxieties are kept at bay. Understand that the reunion may not go as expected (such as internet failures) and respect that the success of a family gathering is not on physical distance but rather shared experiences and strong bonds. Remember that you are not alone and reach out to your family if you are unable to cope with your anxieties!When all else fails, sometimes it is best to engage with a mental health professional who can help identify the source of your anxieties and tailor activities to help ease them. While family can be a great source of help, engaging with an expert can help supplement the gaps in support!Consider beginning your mental health journey today with a counselor at Infinit Care to better prepare yourself for the holidays and any future stresses!

4 Ways to Embrace Virtual Reunions this Holiday

The saying that goes “You fear what you do not understand” rings true for a lot of us in these times as we face the coronavirus pandemic as a people. With a lot of uncertainties and also a seemingly endless bombardment of information, it’s expected that this will leave a lot of us confused, worried and fearful. Fear, in itself, has its place. When we feel fear, it alerts our minds and bodies to be cautious, to put our guards up. This is useful because it protects us and heightens our awareness of danger. However, too much fear paralyzes us, muddles rationality and contributes to anxiety.Here are some ways to allay your fears over the coronavirus to safeguard your mental health.Know what you can and cannot control, and act accordinglyThe virus already exists and you can’t do anything about it. It may have already infected some people in your city or you’ve confirmed that it indeed has. Even pandemics are nothing new. What we’re going through right now is definitely nothing to scoff at but it also shouldn’t induce panic. What you can do, though, is to assess your current situation and act accordingly.&nbsp;Protect yourself by following the official guidelines set by sources you trust - your government and agencies such as the World Health Organization (WHO). It’s important to make rational decisions and not make hasty, fear-based ones. We have been directed to:<ul><li>Frequently wash our hands with soap and water (for 20 seconds or for as long as it takes for you to sing the Happy Birthday song twice)</li><li>If water and soap are not available, clean your hands with alcohol-based hand rub or hand sanitizer</li><li>Maintain social distancing by avoiding crowded places and staying home. When interacting with someone face-to-face, it’s best to keep 1-meter distance between you and that person, especially if he/she is coughing or sneezing</li><li>Avoid touching face, hands, nose and mouth.</li></ul>Other people are doing added measures to keep themselves from getting sick such as boosting their immune system with vitamins and other supplements.&nbsp;It’s important to take control of what you can and to trust that what you are doing is enough. You just adjust as you go along.Speaking of trusted sources, limit information consumptionBecause we are constantly connected, it’s inevitable that we consume news, videos and articles about the coronavirus. It’s a developing story and as the world grapples with it, the media is putting it front and center in everything it does. But consuming too much information is overwhelming. How do you put a limit?You can choose times and or frequencies when to check and allow yourself to do other things in between. That way, you’re not glued to your phones, computers or televisions. Some suggested times to check the news are once in the mid-morning and once in the early evening. Some psychologists don’t recommend not to check the news immediately upon waking up or as you’re about to go to bed. Doing so might cause you to worry to the point of not getting out of bed at all in the morning or staying up late into the night, being beside yourself in fear. Do what works for you. Remember that the amount and quality of information you consume affect your mental health so take everything in slowly and rationally, and don’t fall prey to information ominously presented in doomsday formats or apocalyptic scenarios.Keep a semblance of normalAll of us have had to adapt to this new reality in some way. Some adjustments are bigger than others. Some have are more drastic than others. For sure, these changes have impacted our daily routines. While we may have to forego activities like working out at the gym or going shopping or traveling, let’s try to be creative with how we spend our time given the current situation. Love to jog outdoors every morning at the park? The treadmill at home would have to do. Maybe moving it from the basement to a spot by the window with a view would be an added perk. Do you enjoy grabbing coffee with friends and just hanging out? Brew your own at home and give a friend a call to catch up. Keeping some semblance of normal helps you safeguard your mental health because you won’t feel overwhelmed that so much is changing so fast.Fearing the coronavirus is normal. If you feel fear, that’s okay. It’s healthy. What matters is you protect your mental health so you can continue to make rational decisions that are practical and positive for you and your loved ones.If your fears continue to persist, it might be time to consider being in <a href="https://app.infinitcare.co/users/sign_up?ref=how-to-allay-your-coronavirus-fears-to-protect-your-mental-health" rel="noopener noreferrer" target="_blank">conversation with a mental health expert.</a>

How to Allay Your Coronavirus Fears to Protect Your Mental Health

Self-care is becoming more and more important in Asian society as we start to examine the close knit ties of our families. While self-sacrifice and concern for others are important values to have, sometimes they come at the expense of our own mental health. Setting boundaries and time for taking care of yourself is beneficial to not only yourself, but the people around you. This is especially so in the work and familial environment.Dealing with a Stressful Work EnvironmentWork can be especially difficult place to be practicing self-care due to the hierarchical nature of the environment. Sometimes the source of our stressful work environment are our leaders and voicing our complaints can be difficult! Each person's situation will differ from one another where some might have an easier time creating a safe space in their environment.As such, a reliable method is to create a self-care routine within your work environment. One such method is to ground yourself which can help to calm our nervous system, and to help us connect to the here and now. Here are some grounding techniques you can practice:<ul><li>Call a loved one - Sometimes hearing the sound of people we love can help ease our anxieties in the workplace. Taking some time to call someone whose voice soothes you is a short and sweet moment to taking care of yourself.</li><li>Smell your favorite essential oil - These are easy to keep around the work desk without disrupting anyone else in the office. It might take a while to find your favorite scent, but its worth the hassle when you can activate your olfactory senses to relax during stressful situations.</li><li>Chew mint or cinnamon gum - Chewing gives us a controllable constant in the current situation and can help calm our nerves during stressful periods. The sudden spice of mint and cinnamon can also serve as a distraction from the current problem and allow us to take a step back and reassess the situation.</li></ul>Of course, everyone is different. What works for you could be triggering for another person and vice versa. Discovering what works for you will be a trial and error process!Dealing with a Stressful Home EnvironmentUnlike the workplace, we cannot choose the family we are born into. Sometimes our family are sources of stress due to the large amount of time we spend with them. It might also be hard to find space away from them due to living in the same physical space.However, self-care can still be established in a stressful home environment by following some simple routines:<ul><li>Setting physical boundaries - If you have your own room in the house, you can begin by making that your physical boundary. Request that members knock on your door before entering is the first step to feeling safe in your own room! Now your room can be your physical escape to practice grounding and other routines.</li><li>Setting personal boundaries - Personal boundaries include habits or words that you might find triggering to your mental health. Being explicit about these boundaries with your family members would allow both parties to have mutual trust should they respect them. While this might be hard to bring up, it would be beneficial in the long run!</li></ul>Of course at the end of the day, each person's living context is extremely different and you might need to consider taking guidance from a mental health expert who be a regular aid in your mental health journey! Do consider signing up <a href="https://app.infinitcare.co/users/sign_up?ref=self-care-in-the-different-environments-of-your-lives/" rel="noopener noreferrer" target="_blank">here</a> if you would like to begin that journey with Infinit Care.

Self-care in the Different Environments of Your Lives

Overcoming stress and anxiety is a task that many will struggle with no matter the circumstance. However, it is important to understand that it is an extremely normal feeling to experience especially during global pandemics and being forced too change your daily routines. Fortunately, there are many ways to combat these negative emotions that are easy to apply to your lives.1. Breathing From Your BellyBelly breathing helps you to relax and reduces stress. This is because it is a motion that involves your whole body and slows down the process of breathing. When we are overwhelmed with stress, it is important that we slow down the processes that are affecting our mental health. Find a comfortable position and allow your shoulders to relax. Breathe in through your nose for about two to four seconds while getting your stomach to expand. Hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds. Repeat these steps several times until you feel yourself calming down.2. Move your bodyMovement can do wonders in overcoming stress, even if they are simple exercises. Jumping jacks, stretches, or even jogging in place. While moving, pay attention to your senses. The key to relieving tension in your body is bring your mental state back to present and your senses are key helpers in doing so. How does the floor feel when you touch the ground? Listen to the sound of your breaths. Feel your movements and focus on the activity to help you ground yourself to the present. Run through the five senses as you cool down from your exercise. What do you see? What can you smell, how does the air taste? What can you hear as your heart is thumping from the exercise? How does the floor feel like to you as you rest on it? Keeping a catalog of things your five senses can perceive will help keep your mind calm and centered on the present.&nbsp;3. Write a gratitude listStart a daily gratitude list. It’s as simple as picking three things that you’re grateful for each day. Think about the small things and the big things. Did someone give you a cake recipe that you’ve always wanted to try? Write it down. Did your company assure you that you still have a job? Write that down too. Did your child give you a tight hug when you woke up? Write it and remember that there are still many things to be thankful for. Being thankful allows us to lead a life of gratitude and allows positive energy to overcome the negative ones.&nbsp;4. Seek help from othersIt’s not a sign of weakness to ask for help. If you have friends or family that you can talk to, reach out. They’re often more than willing to listen if you invite them in. Remember that it is always a strength to admit your own weaknesses and to rely on the kindness of others. As humans are social creatures, conversations and physical contact with others can help relieve tension and even a simple video call will bring positive energy into your day.It’s also good to consider getting support from a licensed counselor or therapist to help you identify underlying issues and work out long-term solutions to managing your stress and anxiety.&nbsp;While family and friends are important for your daily needs, a therapist can help sort out long term issues that a non-professional may not have the capacity to do. If you would like to begin your mental health journey, you may check out <a href="https://www.infinitcare.co/individuals?ref=how-to-ease-your-anxiety-when-everything-feels-uncertain" rel="noopener noreferrer" target="_blank" style="color: rgb(0, 0, 233);">Infinit Care</a>'s online counseling service.Self-support, getting reassurance from family, or guidance from a professional are all within your hands. The important thing is that you recognize that you can take steps to help with overcoming stress and anxiety

Overcoming Stress and Anxiety

Because of what the world is going through with the coronavirus, some cities have gone on lockdown. Some have imposed quarantines. All of us have been advised to practice social distancing - avoiding crowds, limiting in-person contact with friends and colleagues as many companies have adopted a remote work scheme, and basically staying home. For a lot of people, this is a welcome change. However, as we adjust to this “new normal”, here are some tips to maintain our personal relationships.1. Check-in on your friends, families, and teammates via phone, chat or emailConnecting with people we care about and those who care about us helps make us feel like we’re still part of a larger community. It’s good for our mental health to find out how each one is doing, engage in some casual conversation, and even maybe share some laughs. Being cooped up at home can make you feel alone and isolated so taking the initiative to reach out will allow you to still keep in touch. Because we can’t go out to have brunch, meet up for dinner and drinks, nor grab a cup of coffee from our favorite cafes in person together anymore, we have to be extra creative to still do “social’ things without actually meeting up in person face-to-face.2. Play games together - onlineAh, the wonders of technology and the internet! There are games to play, puzzles to solve, mysteries to crack, and matches to participate in online! You and your family and friends can definitely play together via the interwebs. Most game platforms have a remote play together function where you can play multiplayer games with friends online. You can also stream input, voice, audio, and video between players making it highly interactive and fun. Popular games that you can play together online range from simple browser card games and popular sports like basketball and bowling, to role-playing games where you build fortresses and go on magical quests to save kingdoms.&nbsp;3. Learn togetherHave you always wanted to learn something new but never had the time to do so? Have you made plans to take something up with someone but both of you never got the opportunity to find a mutually suitable freed up schedule? Well, now you can do both. With some small adjustments and lots of creativity, you can definitely do so now. Attend an online yoga class. There are tons of Youtube videos you can play together and trikonasana to your hearts’ content from the comfort of your own living rooms. Listen to a podcast together and discuss it afterward. Participate in a virtual learning class on a topic that you’re both interested in. The possibilities are endless. For people who work together, you might want to take those learning courses from your company’s training department you’ve been putting off. A lot of companies have e-learning portals with topics ranging from Excel 101 to leadership, and from time management to an Introduction to Six Sigma. Ask your HR and IT departments to get more information.4. Create something togetherYou can still spend time with friends and family to make something together - but separately. Of course, nothing beats coming together physically and spending time to craft or have discussions. But who says you can’t move your baking sessions and book clubs online? It’s important to still pursue your hobbies and interests, and under typical circumstances we would have met up and congregated. For now, virtual meet-ups and discussions will have to do.Lastly,5. Remember that there will be times you will feel alone… and it’s okayFor people who have an active social life, adjusting to this new reality can be disconcerting and unnatural at first. Even the most introverted people need some form of social connectedness to continue to function and while this kind of situation is something they will prefer, at some point, the cabin fever will eventually set in. These are tough times and each of us will be coping with it in our own ways, and there will be times that we wouldn’t be able to connect with our circle in specific times and ways we need. These instances might be the times we will feel isolated and alone. What we need to do is to realize that it’s okay. In these situations, we need to turn inward and take this opportunity to work on ourselves. It would be a good time as any to build our self-awareness and deepen our internal resolve. We can do this by journaling or meditating.As human beings and as social creatures, we need social relationships to remind us that we’re part of a bigger whole. It’s vital to continue to maintain and cultivate relationships to feel safety, trust, and belongingness. Let’s just never forget that the most important relationship we need to nurture is that with ourselves.As always, sometimes our anxiety and fears might be too overwhelming and it might be time to be in conversation with a mental health expert. Consider <a href="https://app.infinitcare.co/users/sign_up?ref=maintaining-your-personal-relationships-in-the-time-of-social-distancing/" rel="noopener noreferrer" target="_blank">signing up</a> with an Infinit Care counselor to begin your mental health journey.

Maintaining Your Personal Relationships in the Time of Social Distancing

It is undeniable that the past year has been a time of constantly shifting responsibilities and daily routines. While Covid-19 continues to be a source of anxiety for many, the holidays may exacerbate the situation when routine family time is disrupted. Annual family visits would be affected due to the pandemic and virtual alternatives would have to be considered.Anxiety is described by the American Psychological Association (APA) as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure”.As such, effective methods of tackling anxiety are to do physical exercises that deal with lowering one's heart rate and blood pressure. Here are some examples:1. Practice Deep BreathingDeep breathing helps to center and reset one's heart rate. One such method is the 4-7-8 method which goes as follows:<ul><li>Inhale, expanding your belly, for 4 counts.</li><li>Hold the breath for 7 counts.</li><li>Exhale for 8 counts.</li></ul>2. Practice Mindfulness ExercisesMindfulness is defined as the act of putting focus to the emotions you are experiencing via your senses. While there are many variations of the practice, an effective method is imagining one's emotions as a river. Imagine yourself to be sitting by the river, legs dipped into the water. Acknowledge that you are experiencing sad or anxious emotions and let them was over your feet. Become aware of that sensation, breathe and let it go with the flow of the river.Mindfulness may take some training to be effective but have patience and imagine it to be a muscle that one must train!3. Avoid Coffee, Nicotine and AlcoholWhile many of these substances provide immediate relief to your situation by distracting your body with another physical sensation, they can be extremely harmful in tackling your anxiety! Caffeine and nicotine have increases one's heart rate and may even cause one's anxiety to spike. Alcohol may have a sedentary effect but when it wears off, research has shown that the reduced serotonin (dubbed "Happy Chemicals") worsens anxiety.These are just a handful of exercises that you can practice in your own time to help deal with stressful and tumultuous times. Many of these are best practiced with a coach or counselor who can track your progress and can even suggest exercises that are a better fit for you. This is because a counselor can better understand your lifestyle and stresses and suggest anxiety management skills that can specifically deal with your issues.Consider beginning your mental health journey today with a <a href="https://app.infinitcare.co/users/sign_up?ref=how-to-ease-anxiety-in-a-changing-environment/" rel="noopener noreferrer" target="_blank">counselor at Infinit Care </a>to better prepare yourself for the holidays and any future stresses!

How to Ease Anxiety in a Changing Environment

Infinit Care's Mental Health Policy and Program Playbook is a user-friendly playbook that provides a path for business and HR leaders to create better mental health outcomes for their workforce. The recommendations are based on in-depth research, and were shaped by feedback from business leaders, legal experts, and behavioral psychologists.

Mental Health Policy and Program Playbook

The love languages concept, which was popularized by Dr. Gary Chapman in his book "The Five Love Languages," has been widely applied in life to improve communication and relationships between people. The same concept and strategies can be applied in the workplace among coworkers, as well. Understanding one's own and others' preferred love language can lead to better appreciation and recognition of their efforts and contributions. 

In this webinar, learn about the importance of self-love and understanding your own love language, different approaches to help people feel appreciated and valued and concrete strategies on how to improve connection and teamwork. 

Head of Clinical Care, Infinit Care

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