eLearning Mental Health and Its Impact on the Future Among Awardee - Episode 2

Episode Summary

Episode 2 discusses practical ways LPDP awardees can care for their mental health, manage academic pressure, and build resilience. The speakers explain that there is no instant fix for overthinking or stress; resilience develops through small, consistent habits. Advice should be tailored to the individual, and professional support is encouraged when self-help strategies are not enough.

Key Strategies and Techniques

Manage Overthinking and Stress

• Bring your attention back to the present through mindfulness, breathing exercises, or journaling.
• Break large tasks into smaller steps and prioritize what matters most.
• Make realistic to-do lists that account for your available time and energy. Avoid forcing yourself to work when exhausted, and ask for help when needed.

Balance Study and Personal Life

Decide what needs your attention now and what can wait. Build flexible routines that include rest, and maintain basic self-care: get enough sleep, eat nutritious food, exercise, and make time for enjoyable activities.

Practice Mindfulness and Grounding

Focus on your breathing and notice your surroundings without judgment. Try the 5-4-3-2-1 grounding technique: name five things you see, four you can touch, three you hear, two you smell, and one you can feel.

When practicing, avoid multitasking and try to stay fully present in the activity.

Try Breathing Exercises

• 4-7-8 breathing: Inhale for 4 seconds, hold for 7, and exhale slowly for 8.
• Box breathing: Inhale, hold, exhale, and hold again for 4 seconds each. Repeat as needed.
• Diaphragmatic breathing: Breathe deeply into the abdomen rather than the chest, then exhale slowly. The speakers suggest it may help with anxiety, focus, and sleep.

Use Journaling to Process Thoughts

• Gratitude journal: Write down three things you are grateful for each day.
• Expressive writing: Freely write about what is on your mind without worrying about structure.
• Problem-solving journal: Describe a challenge and record possible ways to address it.

If writing is difficult, the speakers suggest recording a voice note or video and listening back.

Practice Different Forms of Self-Care

• Physical: Sleep, nutritious food, and light exercise.
• Emotional: Hobbies, music, or favorite films.
• Social: Contact family and friends, or join campus and community activities.
• Mental: Manage expectations and learn to say no when overwhelmed.

Find the Approaches That Work for You

Notice how you respond to stress and which activities feel helpful. Try one technique at a time for several days or weeks, then assess its effect. Change or combine techniques if needed.

If you remain unsure or continue to struggle, consult a mental-health professional. Finding a good fit may take more than one session or provider.

Manage Perfectionism and Expectations

Focus on progress and learning from mistakes rather than being perfect. Ask yourself whether your expectations are realistic—and whether you would hold someone else to the same standard. Treat yourself with compassion, recognize your efforts, and use breathing or grounding techniques when panicking. Keep your longer-term study and career goals in view.

Build and Maintain Social Connections

Start in comfortable, smaller settings, perhaps with one or two people, and expand gradually. Begin with light conversation, shared interests, or a positive comment; there is no need to force long conversations. Practice listening as well as speaking, and attend campus, community, or interest-based events.

Maintain relationships through occasional messages, check-ins, and invitations. Feeling awkward at first is normal.

Presenters and Sources

The host is Sandra (also rendered as “Cassandra” in the subtitles), and the guest resource person is Kak Riza (also rendered as “Rizka”). Questions were submitted anonymously by awardees.