Mindfulness at FriendlyCare

02/09/2025

Time to talk about it

💬 “Paano Ko Siya Matutulungan?”
This Su***de Prevention Month, we’re opening space for a conversation many of us have quietly struggled with:

How do we support someone we care about when they may be going through suicidal thoughts?

This Kapihan is for anyone who wants to help — to feel more confident in supporting a friend, family member, classmate, or coworker who may be struggling.

We’ll talk about how to recognize warning signs, start caring conversations, and guide someone toward getting help — while also reflecting on the barriers that can make it difficult to speak openly.

🗓️ September 27, 2025 (Saturday)
🕔 10:00 AM – 12:00 PM
📍 Zoom
📌 Free and open to the general public
🔗 bit.ly/SPMKapihan25

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If you or someone you know is in emotional crisis, In Touch offers 24/7 free and confidential hotline:
📞 +63 2 8893 7603
📱 +63 919 056 0709
📱 +63 917 800 1123
📱 +63 922 893 8944

If you or someone you know would like to seek professional help, we also offer counseling services: in-touch.org/counseling

***dePrevention

01/09/2025

From Psych Central

Some people feel depression less intensely than others. This may be because they’re at different stages of depression.

1. Wellness
The wellness stage is without sustained emotional upset. Interventions in this stage involve nurturing life skills that promote positive mental health, to prevent the onset of depression.

2. Distress
In the distress phase, you might experience mild or moderate emotional upset. The duration of these episodes is relatively short. Peer support and self-care are the primary interventions for this stage.

3. Depressive disorder
If emotionally distressing experiences last several weeks and are severe enough to impair regular functioning, this is the depressive disorder stage.

Health care interventions include medication and therapy, with the goal of remission and recovery.

4. Refractory or recurrent depressive disorder
The refractory or recurrent stage features depressive disorder that’s resistant to treatment or prone to relapsing.

The treatment goal is stabilization, usually attempted with mental health care supports like additional medications and intensive psychosocial interventions.

Each stage of depression reflects symptom severity. Understanding each stage can help you find treatment options that can improve your overall well-being.

31/08/2025

Away from screen to rest :)

Napapagod din ang katawan kapag overloaded ang isip. 🫂
Kung madalas kang nakakaranas ng pananakit, hirap matulog, o mabilis mapagod kahit walang ginawa, baka ito ay epekto ng stress.

💡 Huwag balewalain ang mga senyales.
Your health matters. Take a break, and give yourself the care you deserve.

27/08/2025

What we know
It is common, intense, begin showing up during adolescent years. there are ways to manage anxiety.

Here’s what you need to know about disorders ⬇️

20/08/2025

Need help to find a space we can hold MBCT in Los Banos. MBCT is a 2.5 hours per week program proven to prevent the relapse of depression, manage anxiety, chronic stress.

Please message this page if you know someone who has access to a room (a school, multi purpose, a chapel) that can accommodate 15 to 25 people, with enough ventilation. I will coordinate with the person you have in mind.

Help us bring mental wellbeing to your place.

Sending out thanks and good wishes to all.

17/08/2025

"Don't forget to look for the light."

Keep looking for the light. It’s there. ♥️ ~ Nanea

12/08/2025

The world’s easiest mental health intervention?

“Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night,” Huberman says. “A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.”

This low-effort, completely free intervention to improve your mental health is backed by new Harvard research.

12/08/2025

The Ateneo Bulatao Center is now accepting sign-ups for the 10th run of our Brief Psychological Services (BPS).

BPS is a free, short-term online counseling service offering 1 to 2 sessions to adult Filipinos experiencing emotional distress. These sessions are designed to help you manage stress, explore coping strategies, and find support in a safe space.

Please note that BPS is not psychotherapy and is not intended for long-term treatment or urgent mental health concerns. For those interested in psychotherapy, feel free to message us for information about our other services.

📌 To sign up for a BPS session, complete this form: bit.ly/BPSEntryForm

Due to high demand, there may be a waiting period before you are matched with a responder. We appreciate your understanding as we work to accommodate each client with care.

💌 If you have any questions, you may message us directly through this page.

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🚨 Note: BPS is not a crisis hotline or emergency service. If you are in immediate distress, please seek help through the following 24/7 mental health hotlines or go to the nearest emergency room:

📞 DOH-NCMH Hotline: 0917-899-8727 / 02-7989-8727
📞 Hopeline: 0917-558-4673 / 0918-873-4673 / 02-8804-4673
📞 In Touch Crisis Line: 0917-800-1123 / 0922-893-8944 / 02-8893-7603

We remain committed to making mental health support more accessible to Filipinos. Thank you for trusting us. 💙

12/08/2025

Managing our relationship with thoughts is one of the key skills developed in MBCT (Mindfulness Based Cognitive Therapy) program.

This is an 8 week (2.5 hours per week) group program designed to help you navigate intrusive thoughts and built lasting mental well-being.

Want to know more about the upcoming MBCT program?
Send us a message on this page and I will share the Zoom link for our information session this Saturday at 6:00 pm.

Ever had random thoughts na parang wala namang sense… pero bigla na lang sumusulpot? 🤯
These are called intrusive thoughts, and you’re not alone.

💬 Minsan harmless, minsan mabigat; pero laging worth intindihin.

10/08/2025

Chocolate, anyone?

It’s real-time treat time ☺️
—art by .eequay

08/08/2025

This morning, I walked, sun shining, felt good. Wishing everyone the motivation to walk. This I learn from experience when feeling low, walking can shift mood... and it is free.

Mental and physical health are closely connected. Taking care of your mental health can boost happiness and overall well-being. Simple steps like exercising, getting enough sleep & connecting with loved ones can make a big difference!

08/08/2025

Reminder

Here are 5 tips to help you sleep better. 😴

👍Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
👍If possible, make your sleeping area quiet, dark, relaxing and at a comfortable temperature.
👍Limit your use of electronic devices, such as TVs, computers and smartphones, before sleeping.
👍Avoid large meals, caffeine and alcohol before bedtime.
👍Get some exercise. Being physically active during the day can help you fall asleep more easily at night.