Written by Eun Kyng Seo, Ph.D., Licensed Professional Counselor(USA) The Role of Age in Korean Culture The first time I traveled to Hong Kong in 1996, I learned that asking age could be embarrassing in different cultures. In Korean society, age differentiates an individual’s roles and responsibilities, and this generates a rigid hierarchy system in family, work, and communities. If you have been in a Korean community, you might have experienced that elders have the authority to make decisions. Questioning their status and opinions can be considered as ill-mannered in Korean culture. Then, what can be the reason for this rigid hierarchy? Korean society has been pervasively influenced by Confucianism, which strongly emphasizes harmony between relationships. Confucianism, founded by Confucius, a Chinese philosopher, defines social ethics, morals, and values to govern a society. Respect and obedience are the major social drives to operate a harmonious society.  Traditionally, Confucianism differentiated relational superiority and inferiority based on genders and ages, which defined an individual’s roles in family, work, and communities. Traditional Korean ethics taught relational inferiors (i.e., younger and/or female) ought to serve superiors (i.e., older and/or male) in communities. An example of showing respect to elders is that, during a meal, I was taught to only begin eating after the elders at the table had a bite. Changes in Korean Culture Over Time Although the traditional gender roles or gender gap has been slowly dying out by the influences of Western culture, Korean society still adheres to traditional gender roles. What remains especially strong is the expectation that younger people will be respectful and obedient of their elders. For example, the Korean language differentiates the words used when speaking to someone older and younger. In addition, age differentiates an individual’s title, and calling older people’s names without their titles can be considered quite rude. For example, younger females call older males as “Oppa,” younger females call older females “Unni,” Younger males call older males “Hyung,” and young males call older females “Noona.” The Reason Korean’s Ask Age of Those They Meet and the Reason Korean’s State Their Age When They Meet It is because by asking about another’s age and sharing their age, they may observe the expected etiquette.  If you are going through a difficult time. Reach out to us so that we may journey with you and support you through it. Phone: 02-749-7915 Email: info@ahskorea.com Website: ahskorea.com

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Written by Minah Yoo, Canadian Certified Counselor The modern world encourages people to spend much more time on doing than being. From the moment we wake up in the morning we are often busy focusing on completing tasks until we finally go to bed. Very little time is spent on appreciating ourselves through the use of self-acceptance and self-compassion. Based on my experience as a mental health professional, I’ve learned that many people live under the pressure to be productive all the time. In fact, our society tells us that we constantly need to produce and not waste any of our potential, time, and energy because everyone is doing the same on their respective treadmill. It is like a competition where you need to win in order to increase or maintain your self-worth. The sense of self-worth is dependent on how much you can do in how little time. The imbalance between the two, where the doing is much more emphasized than the being, may create problems simply because we are not robots. The possible consequences of pushing ourselves too hard includes developing physical fatigue, burnout, and eventually physical and mental health conditions. How can we then balance the two? One of the activities that will allow you to engage in both being and doing is yoga because “being kinder and gentler to oneself and others is the part of the practice on and off the mat” (Farah M. Shroff, 2017). By practicing asana (postures), dhyana (meditation), pranayama (breathing), and more, our physical body and mind are respected and cared for. The religious text Patanjali Sutras states that “yoga is the practice of quieting the mind,” giving people a chance to feel in control by managing their worries.   Although the relation between yoga and mental health is a relatively new area of research, Shroff reviewed 30 articles, and found that there have been positive results on yoga for mental health disorders, especially for depression. Moreover, yoga can be equally effective as tricyclic antidepressants for people who have major depressive disorder (Shroff, 2017). If you struggle with feelings of anxiety and/or sadness, multiple studies conclude that yoga can be helpful. If you are not sure where to start, check out a Youtuber by typing “Yoga with Adriene”. She is an amazing and calm yogi, and her page provides various yoga videos including yoga for depression & stress, and yoga for anxiety.   Yoga is for everyone. If you are interested in focusing a little more attention on being rather than doing, why not give it a try and see how yoga benefits you. If you are going through a difficult time. Reach out to us so that we may journey with you and support you through it. Phone: 02-749-7915 Email: info@ahskorea.com Website: ahskorea.com

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New Year’s Resolutions As a new year unfolds, you know the drill, you’ve bought the new, full-of-possibilities 2019 calendar and the focus becomes the new, healthier you. With all the excitement of a restart we cannot overlook the commencement of another year and feel inspired to do some reflection. How well have you taken care of yourself? What can you do differently this year? Reflective practice T.S. Eliot wrote, ”We had the experience but missed the meaning.” As mental health counselors, part of our job is to encourage and facilitate reflection in our clients. A reflective practice refers to the capability to reflect on our everyday actions and frameworks, as well as concepts on personal experience as part of a process of life-long learning (Schon, 1983).  Developing the habit of self-reflection takes practice and time. As you take inventory and explore your emotional growth, remember reflection is a gift we give ourselves. Here are some questions to get you thinking: If you could do yesterday over again, what is something you would do differently? In what areas do you need to improve self-discipline? What is one thing you can do today to improve your health? If you continue to do what you are doing every day where will you be in one year? What are 2-3 things you’ve done that made you proud? Goal Setting Your approach to setting new intentions is important for a self-reflection practice. Goals are more likely to be achieved if the purpose is considered.   The following are tips to consider when setting your goals for the new year: Be precise and decide how you will measure your goals. Write down your goals and keep a written record of progress. Set goals you have control over. Regularly reassess that your goal is still what you want. New Year… New You New Year’s Resolutions have become a tradition for a reason. It is a great time to reflect and identify what you want in the year ahead; scheduling regular self-reflection time can allow for a greater impact. So, crack open that brand new calendar, schedule your time, set your goals, and celebrate your successes.    If you are going through a difficult time. Reach out to us so that we may journey with you and support you through it. Phone: 02-749-7915 Email: info@ahskorea.com Website: ahskorea.com

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I love Korea for so many reasons: the food, the security, the gorgeous beaches and temples (especially the ones besides the sea), the hiking routes, the inexpensive and comfortable transportation, and fast internet speed. However, one thing I find hard to digest in South Korea is the obsession with looks, looking young and flawless forever, and the “fear” of getting older. I come from a country in Europe where getting older is not a negative thing, as both women and men seem to accept their aging and are playful about it. They adapt their wardrobes and styles, their perfumes, their social interactions, and lifestyles to fit their changing needs. Also, as there is a high interest in Europe in aging gracefully, one can find extensive research and literature on the topic, which can guide them on how to approach the changes which come with aging.* In France, especially, names such as Coco Chanel, Catherine Deneuve, Michele Mercier, Isabelle Huppert, Jeanne Moreau, Laetitia Casta, Juliette Bincohe, and Sophie Marceau are representative of women who aged with grace, with elegance and class, while accepting their natural beauty. They had minimal surgical interventions. Their fashion, mystique, and romantic image make them an example to be taken by other European women and especially women in Romania, where I come from. When I first arrived in South Korea, I was 26 years old. At that age, I was expected to study hard but also enjoy youth and life, travel, and enjoy the time with friends. Not many people of near my age discussed aging, marriage, and children. Now, however, as I am in my mid-30s, people tend to give me advice about the perfect husband, about marriage and the importance of having children (for a woman), about how I shouldn’t have adopted a dog before having children and about the importance of skincare, plastic surgery, being skinny and looking young for a long time. My family and friends from my country never bring up these topics in conversation, as they are mainly considered impolite in my culture. So I’m always shocked to hear people telling me to my face that my body is changing with age, that I should marry soon, and what type of man I should marry, without ever asking about my preferences and future plans. Their comments sometimes make me doubt myself and feel insecure about my own worth and beauty, as the years pass. However, I love getting older, how my body changes, all the knowledge that I’ve gathered and the experiences that I had, the people I’ve met, and how I’ve learned to love myself, so, I don’t want the doubt and preconceptions about aging to be affecting my life. I usually try to reply to these kinds of comments with as much kindness as possible, with the understanding that in Korea, it is still difficult for many to see outside the old-fashioned measures of success and that life is not dictated by a pre-written script anymore. With each generation, lifestyles are changing and fewer people are adopting the traditional ways because they do not represent the present anymore. However, these changes in Korea are not as fast as in other countries, and as long as the focus is going to be on image, status, and titles, keeping traditions, and allowing family involvement in family members’ life and choices, those types of comments will continue to be heard. As a foreigner, it can be difficult to deal with such a direct approach and direct feedback from the Korean counterparts, so, finding techniques to respond with can be of great benefit. I, myself, learned many approaches while I was doing therapy and continue to use them today. Here are three: 1. Change from a defensive to a receptive state and being attuned to myself.Don’t let others influence me and make me doubt myself and my choices. This one needs lots of work because we have to build ourselves and our self trust first, to work on understanding, accepting, and loving ourselves. In practice, this could be as simple as listening to somebody’s comment and only responding with a smile, without expressing in words that we agree or disagree. The Japanese have several interesting expressions they use when they avoid agreeing or disagreeing. One is soudesune. Another one is naruhodo. (Used with a certain tone). In translation, they can mean either ‘hmmm..’, ‘I understand what you are trying to tell me’, ‘I will think about it..’, or even a polite ‘I don’t care about your opinion but I will kindly pretend I do’. Find your own expression and why not even enjoy trying different ones and observe the reactions. 2. Reject the filter of my own critical inner voice.This means to stop judging those who address me / advise me, and consider their background and culture. Anything that I will tell them or explain to them will most likely not be understood and so it is better to keep the energy for opportunities which can promote mutual understanding. 3. Be vulnerable and express what I want.This usually translates to telling people that what they just said is considered impolite in my culture or that I feel uncomfortable to talk about it, as they are very personal matters, and I would be grateful to change the topic. (This is my favorite approach!) Whichever you choose, the most important is to not let yourself be the victim and don’t blame others but to be proactive and find the best approach for yourself. It needs to make you comfortable and bring you peace of mind. * While researching for this article, I found several books on aging with grace. In case you are interested in the topic and want to read more, the following books are a good way to start: – Aging Gracefully: Accomplish the Stages of Life with Dignity, by Kyle J. Benson– The Gift of Years: Growing Older Gracefully, by Joan Chittister ** If you by any chance need support from a specialist in finding support in matters related to aging and cultural differences, please don’t hesitate to contact us. Our therapists will be happy to help you. Irina is an Inquiry Coordinator with Adaptable Human Solutions, a private mental health clinic that provides English counseling and psychotherapeutic services. Currently, Adaptable Human Solutions has offices in Seoul and Pyeongtaek and they also provide counseling via telehealth (secure online counseling). If you would like to find out more about Adaptable Human Solutions, visit their website at www.ahskorea.com. For more details on counseling services, please email info@ahskorea.com or call 02-749-7915 to schedule an appointment.

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Change is always hard, whether it is planned or not. It can be exciting, yet the unknown can be a source of worry and anxiety. If it is a sudden change, then how greater is the anxiety? Since the beginning of 2020, COVID-19 has changed the way of doing life in a short amount of time for the entire world. This change has caused governments to have to figure things out on the go, which also causes minor to big changes to happen constantly. How do we adjust and keep ourselves steady during this time of constant changes and as we go into the unknown? How do we adjust to a pandemic while trying to adjust in a foreign, or new-to-us, country? The First Steps The beginning of that change and adjustment starts with acceptance. Research has shown that avoidance or denial is associated with psychopathology, such as depression and anxiety. Additionally, a comprehensive review of studies has shown that acceptance and being mindful of situations have influenced a positive quality of life. Acceptance does not necessarily mean agreeing with, liking, or thinking positively about a thing. It can mean just being okay with it or being aware that this new change cannot be controlled. When we start the process of acceptance, we make space for a new perspective and come up with the energy to adjust. We are able to see change as an opportunity to try something new. It could be a new routine (sports or things you do daily), a tradition, or even trying a new hobby. It could be a chance for you to start the project that you didn’t have time for. Creating a routine can be a good way to prioritize and organize the changes. It gives you a sense of control and to some certainty, as a routine is made to be predictable and consistent. Plus, it’s in our DNA to like routines. In between those routines, I would like to invite and challenge you to find and add little joys! Some examples are Taco Tuesdays, a drink of hot chocolate or tea after you are done with the day, spacing out for a few minutes, getting a massage, taking a bubble bath and more! Don’t Forget to Connect Being in a foreign country during these times can be especially difficult. There is more time to think, which could lead to more time to think about home and missing home. If we miss home and our families, why don’t we bring home to the place where we are? Were there some traditions you did with your family members back home? Then bring those traditions here! Of course, some modifications might be done, but continuing tradition with family and friends here would bring home to you. Finally, make time to connect with friends and family. Having people who share memories with you and who know you is very powerful. By connecting with people who know you well, it can help make your time away from home easier and perhaps even give you moments to relax. Conversations with them can be a time to be comfortable. By connecting with them, you can ask how they are adjusting to their new living situations and get ideas from them! Nevertheless, if you feel that none of this helps and you are in need of specialized support, don’t hesitate to contact the AHS inquiry team (+82-2-749-7915 / info@ahskorea.com) and set up an appointment with the wonderful therapists there. For more information on COVID-19 Ministry of Health and Welfare The Korean Ministry of Health and Welfare provides up-to-date information in English about the COVID-19 situation in Korea. World Health Organization The World Health Organization provides information and resources about the global situation around COVID-19. Seo Jung is an Associate Licensed Marriage and Family Therapist with Adaptable Human Solutions, a private mental health clinic that provides English counseling and psychotherapeutic services. Currently, Adaptable Human Solutions has offices in Seoul and Pyeongtaek and they also provide counseling via telehealth (secure online counseling). If you would like to find out more about Adaptable Human Solutions, visit their website at www.ahskorea.com. For more details on counseling services, please email info@ahskorea.com or call 02-749-7915 to schedule an appointment.

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I’ve moved several times in my life to cultures quite different than mine. I’m originally from Romania. I’ve always oscillated between maintaining my cultural heritage and identity while engaging with local people and the wider society that I’m living in. In South Korea, for the first time in my life, I decided not to learn the language (for several reasons, but mainly because I liked being somewhere where I don’t understand what people say; it minimizes my anxiety level somehow.). Because of my decision, however, I have had some difficult experiences when moving. For example,  it was hard for me to communicate at places I went like the immigration office,  the bank, and the hair salon. I’ve always been independent and liked to do things on my own, so it was difficult to feel helpless. Sometimes I wonder if this was the right choice to make. Also, as I’ve lived in East Asia before, I didn’t experience a strong culture shock, but I was still thrown off balance when some things happened. For example, my former landlord didn’t want to give me back my deposit money. It seems that this is a common practice in South Korea, but it’s not where I’m from.  There have been other challenging experiences like feeling that I don’t have control, especially at university; how people behave on the subway; and sometimes being ignored during a conversation because I’m a woman.  Some days are more difficult than others. But most of the time I try to stay relaxed and  remember not to take all too seriously. This is so important when you move to a new country: it’s my job to assimilate into the culture and community. I didn’t learn these lessons by myself. My own experience has taught me that a therapist’s expertise can help tremendously helpful: it’s taught me where to draw the line between what I am comfortable to accept, when to let go, and what is too much for me.  You need time and practice to understand where to draw the line. It’s difficult to do alone. Remember that there are a lot of foreigners here in South Korea.    Let’s remember to be ready to help each other when we need it and to be there for our community. And, if you think you really are in need of specialized support, ask for help. Our team will be happy to assist you. Irina is an Inquiry Coordinator with Adaptable Human Solutions, a private mental health clinic that provides English counseling and psychotherapeutic services. Currently, Adaptable Human Solutions has offices in Seoul and Pyeongtaek and they also provide counseling via telehealth (secure online counseling). If you would like to find out more about Adaptable Human Solutions, visit their website at www.ahskorea.com. For more details on counseling services, please email info@ahskorea.com or call 02-749-7915 to schedule an appointment.

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Growing up, dreams of living abroad for school or for work were always accompanied by a wistful sense of excitement, adventure, and the awe of untouched potential. Truly, as an expatriate myself, these have been some of the best parts of my overseas experience. However, to a lesser extent, living abroad also comes with tough challenges such as cultural adjustment, being away from the family, lifestyle changes (some for the better, some not so), and then some. Having lived across three different countries over the past two decades, navigating these spaces has become somewhat easier (though not perfect) and I am lucky that my family fully supports my wanderlust and we are pretty good with keeping in touch. However, these past few months with the COVID-19 global pandemic, have proved to be the most difficult and challenging in terms of being away from home and my loved ones.  “Home isn’t where you’re from, it’s where you find light when all grows dark” – Pierce Brown. To provide some context, I grew up in Singapore and spent most of my life there. I come from a close-knit family and several times a year, we would have family gatherings with all my extended relatives, on both sides of my family. It is a Singaporean thing; we love festivities, and being a small nation, it isn’t difficult for everyone to get together for big family meals. My immediate family moved to Australia about 15 years ago and are currently based there. So, my family is pretty much spread over two countries with Mum and my younger siblings in Australia, and Dad (my parents are divorced) and my extended relatives whom I am just as close to, in Singapore.  These past few months, watching the COVID-19 pandemic unfold across the globe, I have never missed my family so much. It hit the hardest when the worldwide spread intensified. Travel restrictions increased, borders closed, flights reduced, and, in some places, completely ceased. I found myself keeping up with news of COVID-19 in two countries (three, if you count South Korea) and I, like many others, could only watch helplessly as the numbers of infections climbed. It wasn’t just about the disease either, but the consequences of the pandemic – panic buying, loss of jobs, xenophobia. Suddenly, it was no longer a simple matter of booking a flight and getting on a plane if I needed to be with my family to provide aid and care for them or vice versa. I know that I am not alone in saying that being away from my loved ones and not knowing when I can physically be with them again has not been easy. We are all learning to navigate these uncertain and complicated times. These are some strategies that I’ve come across that have been helpful for me and I hope that they will be helpful for you too.  Keep in touch and making time count Living in the age of technology and being able to send a quick message to, or video chatting with my loved ones on Whatsapp (or any of the other gazillion messaging apps) has been a lifesaver. Having been guilty in the past of putting this off in favour of other seemingly more important (i.e. more immediate) things, this has become a priority. Someone once said to me that the time we get with each other today, we will never get again. This was said in the context of physically isolating together and families suddenly having to spend a lot of time with one another. I am not personally in that situation, but what she said really resonated with me. I can still make memories together (thanks to technology) with my loved ones at this time. Present moment awareness refers to the act of being fully engaged in what one is doing at the moment, and the research supports its effectiveness in lowering stress and improving moods. So, I am more focused on being present in these calls and enjoying being in the moment with my family. It has brought us so much closer. It also helps me to check-in on how they are doing, which then allows me to moderate how worried I should be (or not) for them.  Have a sense of community Keeping connected to communities has been another godsend. It is probably unsurprising that numerous studies have long found that we tend to not do well when we are lonely and socially isolated. During this time, a lot of us are here somewhat by ourselves, and we become each other’s family away from home. I’m not just referring to our individual circles of friends, but to wider communities and organizations (e.g. SIWA, ANZA, AWC, Internations, etc). Talking about common worries, frustrations, and supporting one another can help us to feel less alone as we check in on one another, and normalise and validate each other’s feelings. Caring and supporting our community also allows us to exercise some sense of control in relation to this global pandemic. I might not be able to help my family overseas to the extent that I would like, but there are people here that need help too and I can help them. Communities don’t always have to be in the same physical location either. I have friends who are part of foreigner communities in other countries, and through apps like Facebook, we try to uplift one another in little ways that we can. One friend of mine posts a funny meme every day, another started a Facebook page to collect stories of kindness, yet other posts ideas/activities to keep kids from being bored at home.  Have self-compassion and breathe These are unprecedented times and it didn’t come with a manual. It’s okay to feel like you don’t know what to do. It’s okay to not have all the answers. It’s okay to not have it together all the time. We are only human (i.e. imperfect) and it’s okay to have human moments. Research shows high levels of self-compassion to be related to better overall psychological mental well-being as well as lowered levels of depression, anxiety, and stress. So, allow yourself the space to be human, breath through it. What does that mean? Breathing is underrated. I remember the first time someone told me to “Keep Calm and Breathe” – to which I believe I reacted by clenching my teeth and saying, “It’s not that simple” (clearly, this was before I became a therapist *wink*). It truly isn’t. Breathing to feed our bodily functions and breathing to soothe ourselves is different. The former is automatic and we do it without thinking. The latter is a skill and like all skills, needs to be practiced for us to get good at it. For me, it has since become invaluable, and it is something that can be used anywhere. Whenever I am feeling overwhelmed, or upset, I spend some time taking slow, deep, mindful breaths, deliberately relaxing, and let the breaths center me as I slowly let those emotions go with each one. This, is breathing through it. There is also a slew of scientific evidence around the benefits of mindful breathing on calming the emotional centers of the brain, regulating blood pressure, improving the immune system, as well as our metabolism! Practice Gratefulness Research has shown a relationship between gratitude with improved outcomes in terms of increased pleasant feelings, life satisfaction, as well as reduced stress and depression among other things. Practicing gratitude helps me to not dwell only on the negative and sometimes ugly aspects of the current global situation. Our lifestyles have changed in so many ways in response to this virus and it is unclear if and when it will go away. Focusing on the sacrifices and the inconveniences is natural but does not help my moods in the long-run. So, I look for things to be grateful for. I am grateful for the company of my kitty cat (my faithful sidekick in my wanderlust adventures), I am grateful to have something to smile about at least once each day (hard not to do with a friend that sends memes daily), I am grateful that the skies are clearer these days, I am grateful for technology without which I cannot stay connected with my loved ones, I am grateful that they are as safe as they can be, and I am grateful for the people who go out of their way to make things better for others in this time of crisis.   Know your resources Since the onset of this pandemic around the globe, I’ve also come across different stories of how lives have been impacted. A lot of people went back to their home countries, but a lot of people also stayed due to circumstances beyond their control, such as having medical issues that limit the possibility of travel, having children that are either too young to travel or too vulnerable health-wise to do so… the list goes on. Reflecting on these stories, it is clear that it is also very important to know what and where your resources are to get help and assistance. These can be formal such as the respective embassies of different countries or informal such as Facebook groups of expats from particular countries but living in Seoul/South Korea. Once again, the research demonstrates that we do better mentally and emotionally when we have access to support. Speaking of resources, we at AHS are a resource that you can tap on too. Remember that we might be apart from our family and loved ones, but we are not alone. If you are going through a difficult time in the midst of this global health crisis. Reach out to us, so that we may journey with you, and support you through it. Seek additional support when needed These are unprecedented times, and it is normal to feel overwhelmed by the situation and your emotions. If you need additional help for your mental health, AHS has licensed therapists who are ever ready to support you through these challenging times. Telehealth options are also available to support those who are practicing physical distancing, or self-isolation. Contact our inquiry team at 02 – 749 – 7915 / info@ahskorea.com to find out more. For more information on COVID-19 Ministry of Health and Welfare The Korean Ministry of Health and Welfare provides up-to-date information in English about the COVID-19 situation in Korea. World Health Organization The World Health Organization provides information and resources about the global situation around COVID-19. Genevieve is a Registered Psychologist with Adaptable Human Solutions, a private mental health clinic that provides English counseling and psychotherapeutic services. Currently, Adaptable Human Solutions has offices in Seoul and Pyeongtaek and they also provide counseling via telehealth (secure online counseling). If you would like to find out more about Adaptable Human Solutions, visit their website at www.ahskorea.com. For more details on counseling services, please email info@ahskorea.com or call 02-749-7915 to schedule an appointment.

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With all the changes and uncertainty in our lives at the moment, taking care of our mental health is more important than ever. Luckily, the internet can provide us with a wide range of resources that can help us keep our motivation and focus on what we have power over. But sometimes it can be difficult to know where to begin. Many of the world-renowned specialists, counselors, life coaches and doctors have their own websites where they upload books, videos, and information on how to deal with difficult times. Especially in these sensitive times and with our need to address increased levels of stress, anxiety, and worry, it can be helpful to know where to begin. I’ve put together this list in hopes that it can help you start looking for resources if you feel you need them. If you are looking for resources on motivation, meditation, and mindfulness, the following websites would be good to check out: ■ Brene Brown ■ Deepak Chopra(The author also has a 21-day meditation program that comes with homework and daily exercises) ■ Thích Nhất Hạnh ■ Russ Harris -The happiness trap ■ Marisa Peer ■ Mel Robbins ■ Tony Robbins ■ Ekhart Tolle For those who need  quick support in difficult situations, the following can be of great help: ■ Calm ■ Kim Eng ■ Michelle Kenway ■ Alternate nostril breathing ■ EFT (Emotional Freedom techniques) ■ Research on the benefits of EFT(I personally use these techniques on stressful days, and when I have anxiety or panic attacks and they have helped me tremendously). Physical exercise is also a wonderful way to release stress and stay fit. The following YouTube channels provide a wide range of workouts and  e-types of exercise: Yoga ■ Madan Kataria – Laughter yoga ■ Face yoga ■ Yoga with Kassandra ■ Yoga with Tara Stiles ■ Yoga TX Pilates ■ Robin Long – 30-Day Pilates body challenge Additionally, it is important to maintain a healthy and balanced diet, keep hydrated, get enough sleep, connect with loved ones, and create a new routine. All of these will keep you busy and focused on your own well-being. Finally, if you are interested in new challenges and want to learn something new or get a certificate, you can always join an online course. Websites such as https://www.futurelearn.com/courses provide a high number of short-term courses on a wide variety of topics. Or, if you are interested in reading Korean writers’ books, the Digital Library of Korean Literature offers the possibility to borrow online books for free. Nevertheless, if you feel that none of this helps and you are in need of specialized support, don’t hesitate to contact the AHS inquiry team (+82-2-749-7915 / info@ahskorea.com) and set up an appointment with the wonderful therapists there. Seek additional support when needed These are unprecedented times, and it is normal to feel overwhelmed by the situation and your emotions. If you need additional help for your mental health, AHS has licensed therapists who are ever ready to support you through these challenging times. Telehealth options are also available to support those who are practicing physical distancing, or self-isolation. Contact our inquiry team at 02 – 749 – 7915 / info@ahskorea.com to find out more. For more information on COVID-19 Ministry of Health and Welfare The Korean Ministry of Health and Welfare provides up-to-date information in English about the COVID-19 situation in Korea. World Health Organization The World Health Organization provides information and resources about the global situation around COVID-19. Irina is an Inquiry Coordinator with Adaptable Human Solutions, a private mental health clinic that provides English counseling and psychotherapeutic services. Currently, Adaptable Human Solutions has offices in Seoul and Pyeongtaek and they also provide counseling via telehealth (secure online counseling). If you would like to find out more about Adaptable Human Solutions, visit their website at www.ahskorea.com. For more details on counseling services, please email info@ahskorea.com or call 02-749-7915 to schedule an appointment.

The post How to take care of our mental health during COVID-19 appeared first on South of Seoul.

As the number of COVID-19 infections rises across the globe, it is hardly surprising that our mental health has also increasingly taken a toll. Anxieties are elevated as there are many uncertainties at this point, and life as we know it has seemed to change indefinitely in recent months. Here in South Korea, people have had to wear masks when out in public, schools have been closed, and students have had to switch to online learning. Businesses and companies have also had to implement work-from-home policies in order to slow the spread of the disease through safe and physical distancing. Considering this, most of us have been staying home and limiting our social contact for an extended period of time. Without a clear end in sight, it is normal that our general moods and wellbeing have gone down over time. This post provides some helpful strategies to combat low moods due to COVID-19 as we adjust to a new normal. Listen to the BlogCast Don’t want to read? Listen to the South of Seoul BlogCast which provides accessible content through the use of AI technology. We don’t have time to read each article but we do our best to make more of our content accessible. If you would like to join our Accessibility Team apply to volunteer with South of Seoul. Please note that the pronunciation of some Korean words may be inaccurate due to AI technology’s limitations. Limit COVID-19 media exposure We are constantly being bombarded with information about COVID-19. We hear it on the news, we hear it on the streets, we also get a dozen notifications on our devices, every day.  At times, it can seem like COVID-19 is all consuming and ever present on our minds. This is natural, as it is an important issue. We’re concerned and we want to keep abreast of the situation. However, it also follows that our moods can be negatively impacted by all the information that we are constantly and at times intrusively taking in. By limiting our exposure to COVID-19 related news and talk and focusing on other things, such as self-care, spending time with family, or doing work, we can moderate our low moods and give ourselves a break. For instance, set a time every day to ‘clock-out’ on COVID-19 news (e.g. 1pm every day). There is no FOMO (fear of missing out) as the news still will be there tomorrow. What might be a good ‘clock-out’ time for you? Look for the silver linings News and social media feeds are saturated with negative information about COVID-19 around the world. However, it is important to remember that throughout history, wherever there was calamity, there were also inevitably, stories of hope. Communities have come together more often than not and helped one another for the greater good. This situation with COVID-19 is no different. By being deliberate and conscious in looking for these stories of people doing good, and of hope, we can maintain a balanced view of things. The algorithms on social media are designed to bring up more of the content that we view/click on. In this situation, it makes negative news easier to access. Our brain functions in a similar way. The more we focus our attention on the negative, the more our brain becomes hardwired to seek out negative information, which makes it easier for the bad stuff to catch our attention. This is how sometimes we have trouble in coming out of our low moods. By consciously tuning our focus to good news, we are helping our brain to be balanced in the type of information it gives its attention to. What are some stories of good or hope that you have come across? These are some of our favorites. ・ Happy Birthday to an 80-year-old woman from their window・ 12-year-old-twins play violin concert in quarantine・ Some of the heroes rising from coronavirus pandemic・ Give a bit・ Pizza sent to a hospital to thank doctor Find ways to contribute One of the biggest consequences to protecting ourselves and others from COVID-19 is the changes to our lifestyle. Having to limit our physical social interactions, not being able to go to places of entertainment, school closures, and working remotely from home etc., can give us the sense that we are losing control. However, contributing to the community, even in small ways, can be empowering in the global fight against COVID-19 and help to balance out low moods. Donate to your local food bank, help your elderly neighbor navigate shopping for groceries online so that they don’t have to go to the store, or purchase gift cards from your local small businesses to help them stay afloat (you can use them after physical distancing restrictions have passed). What are some ways that you can give back? What are some ways that you can show #covidkindness? Remember they don’t have to be big ideas; little things go a long way too. Keep to a routine Dress up for the mental space that you want to be in. Routines and structures help us to regulate our mood by keeping ourselves busy, giving ourselves something to look forward to, and by providing us with a sense of predictability. If you are working from home, separate your workspace from your resting space and keep to specific hours for work. If you are staying at home for physical distancing/self-isolating, wake up and go to bed at the same time daily, schedule time to do some light exercises to keep active, keep to regular meal times, and aim to have a variety of activities throughout your day. What does your #stayhome routine look like? Take time for self-care Looking after ourselves is important to maintain a healthy frame-of-mind, particularly in this situation. Some examples of self-care include: taking time to do activities that you enjoy, working out at home, scheduling regular breaks, keeping up with healthy eating, maintaining a regular schedule if you are self-isolating or working from home, finding time to relax, mediating, practicing mindfulness, and journaling down your thoughts and feelings. What are your favorite activities for self-care? Is there anything that you have been meaning to try but haven’t yet? Maintain social connections The World Health Organization has moved away from the term ‘social distancing’ and uses ‘physical distancing’ instead. This is because while we must keep away from one another physically in order to help manage the spread of the coronavirus, it is equally important for us to remain connected socially. There is an abundance of research that shows that our mental health suffers when we are socially isolated. So, leverage on information technology to continue to connect with one another. Whatsapp, Skype, Zoom, and Facetime are some great apps to start with to keep connected. Who might you connect (or reconnect) with today? Seek additional support when needed These are unprecedented times, and it is normal to feel overwhelmed by the situation and your emotions. If you need additional help for your mental health, AHS has licensed therapists who are ever ready to support you through these challenging times. Telehealth options are also available to support those who are practicing physical distancing, or self-isolation. Contact our inquiry team at 02 – 749 – 7915 / info@ahskorea.com to find out more. For more information on COVID-19 Ministry of Health and WelfareThe Korean Ministry of Health and Welfare provides up-to-date information in English about the COVID-19 situation in Korea. World Health OrganizationThe World Health Organization provides information and resources about the global situation around COVID-19. Genevieve is a Registered Psychologist with Adaptable Human Solutions, a private mental health clinic that provides English counseling and psychotherapeutic services. Currently, Adaptable Human Solutions has offices in Seoul and Pyeongtaek and they also provide counseling via telehealth (secure online counseling). If you would like to find out more about Adaptable Human Solutions, visit their website at www.ahskorea.com. For more details on counseling services, please email info@ahskorea.com or call 02-749-7915 to schedule an appointment.

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South of Seoul: We would like to welcome Adaptable Human Solutions to the South of Seoul Blog. AHS is an English speaking counseling service with offices in Pyeongtaek and Seoul, South Korea. AHS will be blogging about mental health related issues in expat life. An expat mental health journey: My name is Irina and I am an inquiry coordinator at Adaptable Human Solutions (AHS). Before working here, I’ve been in therapy for several years for depression and generalized anxiety. I’ve changed therapists several times until I found the ones who are suitable for me. Even now, I go back to one of them from time to time depending on certain life events I am struggling with or having trouble processing. And yes, although I have done many years of therapy, I still struggle sometimes. I’m not perfect; the world we live in is not perfect and so we struggle. It’s normal and human to have good days and bad days, ups and downs, successes and failures. The most important things to learn are to ask for help, to have the strength to enter the therapeutic process, to put in the work, and to be committed to give yourself the best of the best. When I started therapy, I was ashamed and afraid to talk about my past, my traumas, my thoughts, and my behaviors. But little by little I learned that by opening up, the therapist knew how to help me, what exercises I should do, the homework, and the techniques I should learn. All of this has helped me tremendously, and now it’s not an exaggeration to say I’m a different person. Before therapy, I suffered continuously. I closed myself in the house, I had panic attacks, and I had a high level of anxiety even when I went downstairs to take out the trash. Before I went somewhere far away from the house, I cried for hours and had several panic attacks just from the anticipation. At some point, I decided it was time to get my life back so I searched for a therapist and started the healing process. Now I feel safe to go anywhere and I live my life freely. It was definitely a painful and sometimes unpleasant process, but I did it. I still have panic attacks and anxiety, but now I know how to approach them, I know where they are coming from, what triggers them, and I understand that I am only human. Now I know I need to be kind to myself and give myself the space, the time, and most importantly the support to get better. By support I mean here, first of all, my therapist(s). I learned along the way that they don’t judge me for how I behave, for how I think, and for what my thoughts are. They are so focused on finding the best approach. They want to give me the space and the time to understand why I feel what I feel, how I got here, and what I can do forward. There’s no judgement or negative thought from them. They’ve seen it all, had all kinds of cases, met all types of people, and they’ve counseled through various difficult situations. And because they did and they understand why we struggle (and all humans, at some point, struggle) and what we can do to feel better, they provide an objective point of view that we need. This objectivity enables us to do the work to improve our situation, so we shouldn’t be afraid to open up and work with them to get us better. I did and I had a transforming experience. What about you? Are you ready to get started? Irina is an Inquiry Coordinator with Adaptable Human Solutions, a private mental health clinic that provides English counseling and psychotherapeutic services. Currently, Adaptable Human Solutions has offices in Seoul and Pyeongtaek and they also provide counseling via telehealth (secure online counseling). If you would like to find out more about Adaptable Human Solutions, visit their website at www.ahskorea.com or call 02-749-7915 to schedule an appointment.

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