"SMPLE" method: Practicing mindfulness to combat stress


Posted at Jul 30 2021 12:41 PM | Updated as of Jul 30 2021 12:58 PM


"SMPLE" method: Practicing mindfulness to combat stress 1
TAYO Naman webinar series is designed to help teachers, non-teaching personnel, and parents learn about self-care, wellness, and resiliency. Photo source: Globe Bridging Communities Facebook 

Practicing mindfulness to combat stress contributes to better emotional control, improved health, increased resilience, enhanced productivity, and healthier relationships with others.

TAYO Naman! (Tulong, Alaga, Yakap, at Oras para sa mga Tagapagtaguyod ng Edukasyon) is a webinar series of the Department of Education (DepEd) and Globe. On its seventh episode, speaker Carolyn Tongco advised educators that one way to manage stress, aside from asking for professional help, is through the practice of mindfulness. 

Tongco is a Consultant Art Therapist of the Philippine Mental Health Association member, Creative Director at Creative Passion Path, and a registered Expressive Art Consultant/Educator (REACE).

She also said that for Master John Kabat-Zinn "it is the practice of the non-judgmental awareness in the present moment and a non-reactive, non-judgmental, and open-hearted observation."

"SMPLE" method: Practicing mindfulness to combat stress 2
Practicing mindfulness is one way to manage stress according to webinar speaker Carolyn Tongco. Photo source: Globe Bridging Communities Facebook 

According to Tongco, using mindfulness, people could learn how to regulate the brain to stop the automatic emotional stress responses.

In order to do this, she suggested using the "SMPLE" method.

  • Stop. Instead of becoming wrapped up in a stressful situation, just stop and take a moment to breathe.
  • Mindful breathing. Take deep breaths. It relaxes the body and helps calm the brain.
  • Pay attention. Assess where stress is happening.
  • Look inside and reflect. Know what is causing the stress.
  • Effective response. Think of the right response or the kindest way to treat oneself and other people.

Tongco added that mindfulness could be practiced every day, not just during stressful situations. Anyone may opt to do mindfulness anytime, even while working, eating, or having a conversation.

She suggested designing one's mindful moment routine that may be applied during mundane activities such as washing the dishes, making the bed, watering the plants, among others. One must bring full attention to the activity and do it repetitively - just like a routine. 

TAYO Naman! is an online Mental Health and Psychosocial Support program designed to help teachers, non-teaching personnel, and parents learn about self-care, wellness, and resiliency.

This session focused on "Practicing Mindfulness to Manage Stress." It was by the DepEd School Division of Cavite City, with Project Development Officer II Patricia Anne Garcia as host, Senior Education Program Specialist Estrella Gonzales as facilitator, and Teacher Shiela Lee, Principal Randie Salonga, and Medical Officer, Dr. Erwin Bucu.

The 14-part webinar series is led by the DepEd Disaster Risk Reduction Management Services (DepEd-DRRMS) and the Bureau of Human Resource and Organizational Development-Employee Welfare Division (BHROD-EWD) in collaboration with Globe's Global Filipino Teachers Series on Psychosocial Support Services, Philippine Mental Health Association Inc., and MAGIS Creative Spaces.

The webinars are held every Friday until August 2021, from 8:30 am to 10:00 am and streamed live on DepEd Philippines, DepEd DRRMS, and Globe Bridgecom.

Globe strongly supports the United Nations Sustainable Development Goals such as UN SGD No. 3 on good health and well-being and UN SDG No. 4 on inclusive and equitable quality education for all. Globe is committed to upholding the United Nations Global Compact principles and contributing to 10 UN SDGs.

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