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Wednesday, May 26, 2021

Google organized a Well-being Day to facilitate a helpful discussion led by Ronald Del Castillo, PsyD, MPH of DIWA Mental Health

As the pandemic continues to take a toll on people’s mental and digital well-being, Google organized a Well-being Day to facilitate a helpful discussion led by Ronald Del Castillo, PsyD, MPH of DIWA Mental Health. Other speakers include Geia Lopez from Google, and YouTube creators Janina Vela, Lyqa Maravilla, and Madam Ely. You can rewatch the event on Google Ph’s YouTube channel


Here are some tips from the discussion that can help protect your mental and digital well-being:


  1. Try journaling


If you’re feeling overburdened, try journaling and writing down positive experiences. Using an actual pen and paper can help slow down your mind as it will follow the pace of your writing hand. This also provides an opportunity for positive self-talk and identifying negative thoughts and behaviors. Identifying stressors will help you work on a plan to resolve problems.


  1. 25 on, 5 off


For working professionals, try the technique of working for 25 minutes straight followed by a five-minute break throughout the day. Do this four to five times then take a longer break for 15 minutes. By repeating this process throughout the day, you can be productive and less stressed at the same time on a busy day.  


  1. Take deep breaths


Feeling overwhelmed? Try the 4-7-8 breathing technique which involves breathing in for four seconds, holding your breath for seven seconds, and exhaling for eight seconds through the mouth. This type of deep, rhythmic breathing is relaxing and may help ease people into sleep.


  1. Practice doing nothing


Being constantly busy can lead to higher levels of stress. There is value in spending time in silence, nature, and not engaging in constant external stimulation. We need time doing ‘nothing’ to be our best selves: this means disconnecting from gadgets, media, and work for a few minutes or an hour. 


  1. Have healthier arguments


Arguments are part of life and there are ways to make them healthy. According to Dr. Del Castillo of DIWA Mental Health, having healthy arguments means using “I” rather than “you” statements: do not call each other names, focus on the issue at hand, offer a solution, check your voice and tone, and most importantly, listen and take turns.


  1. Set bite-sized goals, not mouthful chunks


When there are many things that demand your attention, it’s important to take a step back and list down priorities. Break down big tasks to small ones and set realistic deadlines. Making small yet progressive strides is efficient and can give a sense of accomplishment which is important in reducing stress levels. 


  1. Find a balance with technology




Google’s Digital Wellbeing tools can help you be more aware of your digital habits to be able to form healthy ones. For instance, its Dashboard feature gives a daily view of how often you check your phone and how frequently you use different apps. It allows you to set limits with daily app timers which pause apps or websites for the day when the timer runs out.


  1. Minimize the number of times you pick up your phone


To minimize distractions and the number of times you pick up your phone, you can use Google Assistant to do simple tasks like checking the time without actually having to hold your phone.


  1. Focus when you need to


Minimizing distractions is key. Through the Digital Wellbeing’s Focus Mode, you can see which apps distract you the most and choose which ones you want to pause or take a break from. Once set, your distracting apps will be inaccessible until the timer goes off.


  1. Create a bedtime schedule and stick with it


        Having consistent bedtime routines plays an important role in reducing late-           night stress and anxiety. With Digital Wellbeing’s Bedtime mode, you can set a bedtime schedule that will automatically turn on the Do Not Disturb feature so that you won’t be alerted by notifications. It also fades your screen to grayscale to prevent bright colors and light stimulating your brain when you need to shut down.


  1. Get help when you need it

Acknowledging you need help is the first step towards a solution and healthier mental well-being -- but where does one go to get said help? Google Search now instantly shows the National Center for Mental Health Crisis Hotline (0966-351-4518) when a person types in related keywords to remind and prompt people to seek professional help during their vulnerable state.


For more information about Digital Wellbeing tools and programs, visit



  1. This is very nice and very helpful po especially for those people who have problems regarding on their mental health. I know many people are suffering on this illness because of the problems they have right now. And this will help them to know more about this and how to handle it ❤️☺️

  2. Thank you for sharing this very helpful tlga ito lalo na sa panahon ngayon na maraming nkakaranas ng stress . Maganda ito pra mas mapangalagaan pa natin ang ating mental health mahalaga ang mga tips šŸ¤—❤️ (Apple Joy CamaƱero)

  3. Good tips to help people lessen stress and how to take care of their mental well-being. Managing all the things we do throughout the day can help us lessen all the things that brings burden to us. With the use of Google digital well being tool, it can help us to organize our daily routine.


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