Depression

DEPRESSED ka ba?

Actually, ilang beses na din akong nadepressed at hindi pa din ako naiimune sa sakit ng pakiramdam dahil sa sobrang sama ng loob. Alam mo yung feeling na hindi ka makakain, hindi ka makagawa ng gusto mong gawin at hindi ka makatulog buong magdamag. Yung mga bawat umaga mo tulala ka lang o bigla ka maiiyak, yung nalulungkot ka pag gumagabi na at hindi mapigilang alalahanin ang mga masasayang nangyari sa buhay pag-ibig na lalong dumadagdag sa kalungkutan ng buhay mo.

Well, hindi ko masisisi kasi kahit ako ganyang ganyan ako halos mabaliw pa nga ako sa sobrang lungkot. Magbibigay ako ng mga TIPS para maibsan ang depression.

(note: kahit nagbibigay ako ng tips hindi ko din ginawa to kasi emo ako e hehe pero makakatulong to para mabawasan ang ka emohan natin) 

credits to http://www.helpguide.org/mental/depression_tips.htm

Depression self-help tip 1: Cultivate supportive relationships

• Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.
• Try to keep up with social activities even if you don’t feel like it. When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed.
• Join a support group for depression. Being with others who are dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.

Depression self-help tip 2: Challenge negative thinking

Ways to challenge negative thinking:

• Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.
• Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking
• Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.
• Keep a “negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. But maybe he’s just having a bad day.

Depression self-help tip 3: Take care of yourself

• Aim for 8 hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
• Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden.  
• Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it.  Figure out all the things in your life that are stressing you out. Examples include: work overload, unsupportive relationships, taking on too much, or health problems. Once you’ve identified your stressors, you can make a plan to avoid them or minimize their impact.
• Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.
• Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and you a sense of being needed—both powerful antidotes to depression.

Depression self-help tip 4: Get regular exercise

• Take the stairs rather than the elevator
• Park your car in the farthest spot in the lot
• Take your dog for a walk
• Pair up with an exercise partner
• Walk while you’re talking on the phone

Depression self-help tip 5: Eat a healthy, mood-boosting diet

• Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours.
• Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or french fries. But these “feel-good” foods quickly lead to a crash in mood and energy.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas can boost serotonin levels without a crash.
• Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
• Consider taking a chromium supplement. Some depression studies show that chromium picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed.

Depression self-help tip 6: Know when to get additional help

If you find your depression getting worse and worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!

Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.

>>>>> that was taken from http://www.helpguide.org/mental/depression_tips.htm :) 

Ayan, so pag depress follow lang ang tips para malessen ang depression :)

pinakamabuting gawin padin talaga is to talk to your friends and magpakasaya, di naman talaga natin maiiwasan yung pagkabalik sa bahay e maiiyak pero magiging okay din ang lahat pagtinulungan natin ang sarili natin. Thank you for reading my blog again sana nakatulong :)

Call Center Job

Hey guys! how are you today? :]
by the way thank you for viewing my blog which I just started doing couple of days ago.

Now, for my fourth post let's talk about call center jobs.

Let me just give you a specific background about call center or bpo industry (business process outsourcing) the fastest growing industry in the Philippines. Call center is an office with large amount of computers, headsets, telephones and customer service representatives who takes in calls and give solutions to the customer's problem. A call center agent is an employee who takes in calls and provide general information to a customer's problem. There are 2 types of call center agent, first is the call center representative which gives a solution to a customer's query and provides best customer service to a client. Second is the technical support representative which performs troubleshooting and gives detailed information to fix a certain issue of a customer's technical problem. To provide good customer service is their motto.

I myself was once employed in a call center here in Manila,Im only 19 (which is my current age) and I was lucky to be a part and become one of them. I was placed in an account which is based in the UK. When I got hired the first thing we did was to go on a voice and accent training (VA training) which lasted for 2 weeks (picture on the left: our las day for VA training) and the second training was the production or product training. During the VA training, we practiced British accent, the way they speak, the kind of idioms they are using and their cultures and tradition. For the production training, we were trained on how to use the system, the call flow for inbound and outbound call and the tool we are going to use when we are in the production floor. (picture below: with our trainer Nyay Volante in the middle)

Being a call center agent is not an easy job, it takes a lot of energy and focus to be the best in this job.

Fresh Mornings

Hello guys! Good morning :]

Do you feel something weird every time you wake up in the morning? Yung parang pagod na pagod ka or antok na antok? Yung kahit na ang tagal mong natulog pero wala pa ding kwenta kasi antok na antok ka pa?

Well, palagi akong ganyan, actually pinilit ko lang gumising ng maaga para masanay ako pero sa totoo lang antok na antok pa din ako. Pero minsan naman gumigising ako ng parang hindi naman ako natulog kasi fresh na fresh pa ko. Ang sarap bumangon kapag ganun, walang iniisip, hindi na inaantok or yung tipong relax na relax ka talaga habang natulog ka nung gabi.

Actually pag masaya ako before matulog malamang masarap ang gising ko, for example nakausap ko crush o lovelife ko malamang maganda gising ko, pag may magandang mangyayari kinabukasan sure na maganda at excited akong gumising. Reason kung bat ako gumigising ng maaga noon ay para makachat yung si walang matang singkit na mahal ko, pero wala na sya ngayon e.... isa din yun sa reason kung bakit maganda ang gising ko pag umaga.

Nagresearch ako ng mga tips para sa magandang pag gising sa umaga ....

Ang pag inom ng gatas bago matulog ay isa sa mabisang paraan na gumanda ang gising natin. Drinking 8 glasses of water or more than that is healthier, para sa magandang circulation daw sa katawan. Pag tulog ng maaga para magkaron ng sapat na pag tulog, mabuti daw na matulog between 8-10pm. Ang pagtulog ng bukas ang bintana ay maganda rin sa katawan para magcirculate ang air sa loob ng kwarto at malanghap natin ang sariwang hangin. Don't over think, kung may iniisip na problema ay wag muna itong isipin dahil walang maidudulot ang stress. Don't exercise 2 hours before sleep, mag relax muna bago matulog. Dapat hindi nanunuod ng tv sa bedroom, ang bedroom ay ginawa para matulog kasi pag may distractions daw mahirap ng makatulog. Bago matulog wag kakain o magpakabusog, mahirap na baka bangungutin.

At ayan ang ibang mga tips para sa magandang pag gising :] maliban dyan isipin din natin kung para ba kanino tayo bumabangon. Para sa akin, bumabangon ako para sa aking kinabukasan noon sa ibang tao ako bumabase pero naisip ko, sila kaya ganun din sa akin? Pero ayos lang yon mas masarap naman kasi talagang bangon para sa mahal sa buhay. Noon bumabangon ako para sa pinakamamahal kong tao pero simula ng mawala na sya hindi ko na alam kung kaya ko pang gumising. Pero habang tumatagal ang panahon narerealize ko din na masarap mabuhay at magpakasaya. Tanggalin ang negative bring the postive outcomes of life dahil para sayo naman iyan :]

Happy Morning everyone!

Typical Filipino Birthdays

Just got home from my tita's birthday, alam mo naman ang pinoy pag may handaan dagsaan ang mga kamaganak ano man ang mangyari. Ganyan ang pinoy, konti man ang handa basta may pagsaluhan lang eh sapat na para maging masaya ang birthday celebration.

Kanina sa birthday ng tita ko ang set-up eh sa bahay lang, di mawawala ang "pansit" sagisag ng pampahaba ng buhay, iba't ibang putahe gaya ng pork steak, menudo, afritada at caldereta syempre di mawawala sa handaan ang all time favorite ng lahat ang "fried chicken". Maliban sa mga putaheng ito ay may mga desserts naman na ihinain syempre ang walang kasawaang ice cream at dahil paborito ng tita ko ang frozen mango cake (graham mango cake) ay gumawa sila nito. At syempre di naman mawawala ang pinaka importanteng pagkain kapag may birthday syempre meron ding cake.

January - December, sa bawat buwan may dumaraang birthday celebration na ating dinadaluhan lalo na sa ating mga kamag-anak, kung hindi man e birthday ng isang taong malapit sa atin gaya ng kaibigan, kabarkada, kasintahan, kaklase, crush at iba pa. Ano ba ang karaniwang ginagawa sa mga birthdays?

First birthday ng isang bata di mawawala ang mga decorations gaya ng lobo, party hats, tarpaulin at kung anu-ano pa. Marami ang dumadalong bisita, iba't ibang tao gaya ng mga ninong at ninang, mga kaibigan ng mga magulang, kaibigan ng mga kamag anakan at mga kapit bahay. Naalala ko nakita ko ang mga pictures ko noong first birthday ko, madaming tao at madami ding handa yung ibang tao nga hindi ko talaga kilala e.

Karaniwan sa mga birthday ng mga bata 1-12 years old ay nagcecelebrate ng birthday sa mga kilalang fast foods. Lalo na ang mga bata ay mahihilig talaga sa mga pagkain sa fast food. Mga pinsan kong mga bata nagcelebrate sila ng birthday sa Jollibee,Mcdonalds,KFC,Max's pero ako ni minsan hindi ko pa naranasang magbirthday sa ganyan pang rich kid lang yan eh haha. Naalala ko din na ang isa kong pinsan ay nagcelebrate ng birthday sa Kid's @work, sosyal kasi mga magulang nya eh yung kapatid naman nya ay sa isang clubhouse. Di rin mawawala sa birthday ng mga bata ang mga magician at clown na may mga games at prizes na kasama. Sa panahon ngayon, nauuso na din ang mga photobooths na nirerentahan.

Madalas namang handa sa isang kiddie party ay spaghetti,burger,hotdog on stick,chicken,lumpiang shanghai at cake

Mga karaniwang laro na ginagawa sa isang birthday celebration ay ....

- Palayok - ang palayok ay may lamang iba't ibang klase ng kendi at barya, hinahaluan din ito ng harina o ng confetti. (para din itong  "piñata ") Pagkatapos maset-up ang palayok ay ibibitin ito at ang mga batang kalahok at papaluin ang palayok ng naka blind fold.

- Longest Greeting - yung pahabaan ng pagsabi ng happy birthday sa celebrant.

- Pabitin - sari saring laruan at junkfoods na nakasabit at agawan ang mga batang makakuha dito.

- Pin the tail of the horse - kung saan ang naglalaro ay naka blind fold at ilalagay nya ang buntot ng horse sa tamang pwesto.

- Bring me - kung saan ang host ay nagsasabi ng mga bagay na dapat dalhin sakanya, ang unang makapagdala ng bagay na sinabi nya ay makakatanggap ng prize.

Kapag naman matatapos na ang birthday ng isang batang celebrant ay may binibigay silang mga "loot bags" sa mga bisita karaniwan naglalaman ito ng mga kendi,laruan or school supplies gaya ng pencil,ruler,eraser at pencil sharpener.

Dumayo naman tayo sa isang klase ng birthday, ito ang "debut" kung saan sinecelebrate ito kapag 18th birthday na ng isang babae at 21st birthday ng lalaki, pero mas ginagawa ito sa mga babae madalang lang sa lalaki. Karaniwan pag ganto ang occassion may mga nakagawiang tradisyon na. Ito ang mga sumusunod.

. 18 Roses - kung saan isasayaw ang debutante ng 18 na lalaki individually, unang magsasayaw sakanya ay ang kanyang daddy at ang huli ang kanyang escort.

. 18 Gifts - kung saan may 18 na regalong ibibigay sa debutante at bibigay ng kahulugan kung bakit ito ang niregalo nila sa kanya.

. 18 Candles - kung saan ang may 18 na candles na hawak ng mga taong malapit sa puso ng debutante at bibgyan nila ng isang wish ang debutante bago iblow ng debutante ang candle individually.

Maraming klase ng pagcecelebrate ng birthday ang ginagawa sa pinas, isang example na dito ang pagbi-videoke. Alam naman nating lahat na ang mga Pilipino ay mahilig kumanta kaya't todo birit sila kapag may celebration gaya ng birthday, normally ang pagbi-videoke ay gusto ng mga nasa edad na 13 pataas. Kung may videoke syempre hindi mawawala ang inuman, mapa hard man o hindi sabak lahat ang mga pinoy sa inuman, lalo na ngayon sa mga kabataan uso na ang pag inom ng mga cocktail drinks, hard at beer.

Iba iba man tayo ng pagcecelebrate ng birthday, hinding hindi naman masaya ang ating celebration pag wala ang ating pamilya at mga kaibigan. Iyan ang typical filipino birthday celebration, maingay, magulo pero masaya.

Early Risers

Good morning Philippines and Good morning world!

I woke up today at around 2am, maaga kasi akong natulog as in hindi na ko nanuod ng tv para lang matulog ng maaga. Pinilit ko talaga ang sarili kong matulog ng maaga kagabi sa mga reasons na....

. maganda daw ang maaga magising sa umaga
. nakakatanggal stress
. mas may productivity na magagawa ang pag gising sa umaga

At dahil nga ako ay natulog ng maaga (i think 8pm) nagising naman ako ng madaling araw at iyon ang rason bat ako nakagawa ng blog ng di oras.

Balik sa topic ng pag gising sa umaga, sa totoo lang maganda naman talaga ang gumising ng maaga pero syempre kelangan mong matulog ng maaga para magising din ng maaga kasi pag hindi ka natulog ng maaga malamang tanghali ka na magigising or worse hapon ka na magigising at konti nalang ang magagawa mo sa maghapong iyon. Isa pa pag hapon ka na nagising malamang hindi ka agad makatulog ng maaga at maging cause pa ng insomia.

Actually ako naman e talagang nocturnal, as in hindi talaga ako natutulog ng maaga yung tipong signing off na lahat ng tv stations pero ako gising pa din. Kung hindi ako nagbabasa nagsusulat or nanunuod ako ng movie at kung hindi man ako nanunuod malamang may katext ako or kausap sa phone. Pero dati yun ngayon wala na kong kausap or katext,kung meron man mga kaibigan ko lang yun.

So kaya ako natulog ng maaga para mabago na ang body clock ko at magising sa tamang oras, plan for the day is kahit antukin ako hindi ako matutulog until 8pm comes. Kailangan din makagawa ako ng activities para masanay ako ng may ginagawa at hindi nakatambay lang sa bahay. ika nga
 “Early to bed and early to rise makes a man healthy, wealthy and wise” – Ben Franklin


Eto nga pala ang BENEFITS sa pag gising ng maaga... from forbes


   -  http://www.forbes.com/pictures/lmj45hjhj/benefits-of-early-risers/


1. Earn Better Grades

In a 2008 Texas University study, college students who identified themselves as "morning people" earned a full point higher on their GPAs than those who were "night owls" (3.5 vs. 2.5). Good grades help students secure better career opportunities.

2. More Proactive

Harvard biologist Christoph Randler discovered in 2010 that early risers are more proactive. They were more likely to agree with statements like "I spend time identifying long-range goals for myself" and "I feel in charge of making things happen."

3. Anticipate Problems

Randler's research also revealed that "morning people" are more likely to anticipate problems and minimize them efficiently, which leads to more success in the business world.

4. Better Planners

Early risers report using their morning quiet time for organization, goal-setting and planning out their days and weeks ahead.

5. Time To Exercise

Many successful business people get up early to exercise (before the family is awake and their official work days start). Regular exercise boosts mood and fitness, provides energy on the job and helps create deeper sleep cycles.

6. Get Better Sleep

Sleep experts say that if you go to bed earlier and wake up earlier, your body will be more in tune with the earth's circadian rhythms, which offers more restorative sleep.

7. More Optimistic

Various studies have shown that morning people exhibit character traits like optimism, being agreeable, satisfaction and conscientiousness. Night owls, while linked with creativity and intelligence, are more likely to exhibit traits like depression, pessimism and neurotic behavior.

8. Easier Commutes

Several early risers report easier, less congested commutes due to leaving earlier than the crowds.

9. A Quiet Hour

Those who arrive at the office before their colleagues say they relish that first hour or two that provide quiet, uninterrupted time to focus.

10. More Family Time

If you've gotten a jump on the day, you'll have more quality time in the evenings to spend with family. Instead of bringing work home, you can relax and unwind.

At ayan po ang mga benefits, actually totoo nga at nakakarelate ako dito gaya ng morning exercise bago magising ang family members nauna ka ng gumising para magbiking or jogging sa labas. Also yung magco-commute papasok sa school or sa office, nung time na pumapasok pa ako sa ortigas eh matrapik talaga lalo na sa edsa syempre kelangan maaga kang pumasok para hindi ka masasabayan ng mga tao. Maaga ka ng makakapasok magkakaron ka pa ng quiet time sa office lalo na ikaw ang early bird. You will have a quiet time at makakapagisip isip ka ng mga bagay bagay.

Masarap nga talagang gumising ng umaga kesa gumising ng gabi. Mahaba na ang araw mo, madami ka pang magagawa. Smart way to live and to be healthy.