Celeste Elle, Author at MoneyDigest.sg

Telltale signs you have depression even if you’re not feeling down

According to Healthline, depression is a type of mood disorder. While many people might associate the illness with feelings of loss, anger, or sadness, it’s not always the case.

This means that a top performer at work can be undergoing their bout of depression silently, not outwardly displaying feelings of dejectedness. Similarly, the “influencer” you see on Instagram leading a satisfying, luxurious life might be in the midst of battling depression.

Especially so for folks who have not been through depression, it can be hard to recognise the condition for yourself or your loved ones around you. Here are some telltale signs you have depression even if you’re not feeling down.

#1: Extreme changes in appetite

Extreme changes in appetite don’t always necessarily refer to an increase in food intake. It could be a sudden decrease in eating quantities as well.

“It’s an easy (sign) to overlook because we live in a society that values diet culture and values restriction as a sign of control and discipline. That says something good about your character if you’re not gorging on food. I think that it can be easily missed, and it can be praised as that person somehow has it together, and they’re doing well,” noted Zamira Castro, a licensed psychologist in Florida.

#2: Withdrawals from social activities

Learn to identify the prodromal phase of depression. Castro highlights the state as a period between the initial onset of symptoms and the actual development of the condition.

Withdrawing from social activities can be an obvious indication that you’re starting to develop depression. This means that one does not have to completely shut themselves away in their room or avoid taking calls from friends and family members to be identified as depressed.

#3: Forgoing self-care routines

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Waking up from the wrong side of the bed and not wanting to iron your clothes is different from forgoing routines. Here, we’re talking about a disruption in your regular self-care practice.

If you’re seeing yourself skipping routines for weeks or losing interests in the things you used to enjoy, then that could be a sign of depression. “Depression is a loss of vitality, your energy, your pulses, (when) all of that is depressed… the lights have been dimmed,” mentioned Castro.

#4: Losing the sexual desire

Do you know that experts at Johns Hopkins Women’s Moods Disorders Center have likened lowered libido to one of the main symptoms for major depressive episodes?

Humans are all wired differently, and a temporary loss in sexual desire could be due to situational life changes. However, if your sexual appetite has plummeted to deficient levels for prolonged periods, then it could be a clear indication of depression.

#5: Can’t take “no” for an answer

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As we come to a close, this final sign is an uncommon depression signal for many – being unable to accept rejection.

But remember that one should not confuse it with personal characteristics. We’re not referring to peeps who usually can’t take “no” for an answer generally. We’re talking about those who have become extremely sensitive to rejection over a period. It could be as simple as a major meltdown when left out from a group lunch.

Final thoughts

The above list of telltale signs is non-exhaustive because everyone experiences depression differently.

If you think you might be struggling with the condition, it’s wise that you seek medical opinions. While depression is incurable, it is treatable. With proper self-care, medication, and professional guidance by a doctor, you will be well on your way to recovery!

Do these things after you’ve sacked your boss

So you’ve finally dropped the resignation letter in your boss’ face after months of contemplating? We’re glad for you.

Now that you’re exiting hell, it’s time to slack your way through that one-month notice, not. Yes, you’ve read that right. Rather than wasting your time reporting for the last month at work doing nothing, there are tasks you need to tick off your checklist before you bid goodbye.

Here are the things to do after you’ve sacked your boss.

#1: Schedule meet-ups with colleagues

When a person chooses to leave the workplace, brains and mouths will start speculating the reasons why. Rather than allowing gossips to prosper, take this opportunity to schedule meet-ups with colleagues and explain your stance for leaving.

Other than your department colleagues you’ve worked with, you may also request to meet with other team members who’ve crossed paths and offered help. While you don’t need to speak to everyone, choose those that you would be glad to remain in contact with.

#2: Do a proper handover

If you’ve had gone through picking up a pile of mess from someone who has left the company before, be sure not to do the same when you leave.

What you can do is to draw up an instructional handover document detailing the ongoing projects under your watch. This will aid your manager and successor to pick up from where you’ve left and enable as few disruptions as possible from your exit. At the same time, you get to demonstrate your professionalism.

#3: Request for recommendations

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Rather than waiting months after you’ve left to seek a recommendation, request for one before you leave for good. It’s an apt time because your supervisors and colleagues still remember the excellent work you’ve put in during your time in the company.

It would be advisable that you approach them directly to ask for a recommendation. Sending an email might work too, but it’s not that personable. Don’t be afraid to have them comment on the specific skills you would like to be endorsed for.

#4: Back up your accomplishments

Certain documents won’t be accessible upon your exit from the company. Hence, don’t forget to do the necessary screenshots or capture evidence of your accomplishments. This is especially so for those who’ve been with the company for years and cannot readily recall the works you’ve executed when you’ve held various positions.

Depending on your contributions to the company, it may take more than a day or two to back up the important stuff. The last thing you want to do is leave it to the last day to do so and realise there’s not enough time.

#5: Mass send or customise farewell emails

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So we suppose who’ve done the things listed above and ready to leave the company on a positive note. On your last day, it’s good to send a mass email to everyone who’ve journeyed with you through the months and years.

Should you have the time to do so, customise farewell emails to show your sincerity towards the people you want to keep in your work and social connections. Say your thank-yous, share a big picture of your next venture, and let them know how to stay connected with you.

Here’s us wishing you all the best in your next endeavour!

How to beat “coronasomnia” with CBT-inspired ways

Way before the pandemic started, people have been trying to overcome insomnia. But coupled with the stress, changes, and uncertainty of COVID-19, more people are facing sleep deprivation. Simply put, the world has termed it as “coronasomnia”.

Chronically bad sleep is not just a condition that disrupts your rest pattern. It’s capable of attacking the immune system and affect memory and attention span. Furthermore, it could increase your chances of getting depression, type 2 diabetes, and heart disease.

Studies have even shown that your sleep corresponds with your life span. This means that the shorter your rest is, the shorter your time in life would be. In fact, folks over 50 years of age have a higher risk of getting dementia if they sleep less than 6 hours per night.

Considering these negative consequences, maybe it’s time that we do something about it. So here’s how to beat “coronasomnia” with cognitive behavioural therapy (CBT)-inspired ways.

#1: Chuck your worries into the bin

When we say to chuck your worries into the bin, you can take our word literally for it.

You can do so by sitting down an hour or two before bed with a blank piece of paper. Then, pen down all your worries or the tasks that are creeping into your mind. It could be the urgent emails you have to reply to in the morning or the presentation at noon.

“If most of what you’ve written down is stuff that you’re worried about, then crumple up the paper and throw it in the trash – that’s called discharging your thoughts,” said Dr Ilene M Rosen, a sleep medicine doctor and associate professor of medicine at the Perelman School of Medicine at the University of Pennsylvania.

#2: 25 minutes’ the limit

The above symbolic dumping act should help you clear your mind and prepare your body for rest. However, don’t stay in bed forever just to try to fall asleep if you can’t.

“If you stay in bed awake for long periods of time, your brain thinks, ‘Every time I get into bed, this is the place where I should be awake.’ And you need to break that association,” said Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley.

Dr Walker is also the author of the best-selling book Why We Sleep. He advises us to get up if we can’t fall asleep within 25 minutes or get back into slumber after waking in the night.

Once you’re up, find a relaxing activity to do. It could be reading a book, engaging in a short meditation session, or simply listening to a calming podcast. Once you feel a little sleepy, slowly ease yourself back into bed and rest.

#3: Away with those screens

It has almost become a standardised habit for many to use their phones while lying in bed. But we all know it harms our bodies thanks to the blue light it emits. So instead of signalling your brain that it’s time to rest, your brain is mistaken that it should be awake.

Therefore, set rules to be away from those bright screens when you hit the sack. Or a good guideline could be to use it while standing up if you have to use your phone past bedtime.

“You’ll find after about 10 minutes of standing up at your normal bedtime that you’re going to say, ‘I need to lie down,’ – and that’s your body telling you that you need to put the phone away and get to sleep,” said Dr Walker.

Final thoughts

Smiling-doctor-looking-at-patient-lying-in-bed

Image Credits: eossleep.com

Be mindful that the above CBT-inspired methods are just ways to cope with occasional bouts of insomnia. But for peeps suffering from long-term sleep issues and can’t function normally, do seek professional opinions.

“Don’t suffer in silence. Ask for help if you need it. There are sleep physicians everywhere, and that’s what we’re here for,” noted Dr Fariha Abbasi-Feinberg, a sleep medicine specialist and spokeswoman for the American Academy of Sleep Medicine.

Tips to mind your body language for that upcoming interview

Most of us would probably agree that first impressions matter. What we may not know is that the opinion we get from someone we’ve just met is often thanks to the concept of body language.

Muse’s career coach Eloise Eonnet shares that humans read each other’s body language and vocal delivery to make fast conclusions about whether we like, trust, or respect a person. Similarly, these snap judgments significantly affect the hiring decision of an interviewer.

Thus, while what you’ve prepared verbally plays an important part, what you do not say but reveal is equally weighty. In fact, studies have shown that facial behaviours like smiles and eye contact are considerable factors for employers.

“Facial expressions can be the most misunderstood nonverbal cue. Our faces tell more of the story than any words we use. Being mindful of how you express emotion when speaking (or when not) is important when interviewing,” says Monique Sample, a Virginia Commonwealth University Career Services representative.

With so much at stake, here are some tips to mind your body language for that upcoming interview.

#1: Enter strong

If you believe you’re being watched the moment you step into the company building, be sure to enter strong. Your communication with the secretary, receptionist, or HR assistant is as crucial as meeting with the hiring manager.

Be polite, confident, and maintain eye contact as you speak or introduce yourself. Nod or smile at your potential future colleagues should you meet them by the hallway to your waiting or interview room.

#2: Watch your wandering eyes

How would you feel if you’re conversing with someone, but the other party’s eyes are just wandering all over the place? Would you want to continue the conversation? Or would you attempt to end the conversation quickly?

As Eonnet rightly points out, your listener will only feel genuinely engaged with you if you are looking at them. Even if they do not respond verbally to your output, an internal response is sufficient to feel a connection.

#3: Pay attention to your arms & posture

Peeps who tend to slouch can try resting their arms on the table or desk. This will also prevent excessive gesturing, which can be a distraction. It also allows your body to lean a little forward, showing that you’re listening attentively to the hiring manager as they speak.

While paying attention to too many hand motions is essential, don’t let that bother you too much. You don’t want to appear too stiff in front of your interviewers, or worse still, develop fidgeting in other areas because your natural hand movements are forcefully curbed.

Final thoughts

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The wise old saying still stands – practice makes perfect. But to practise, you will need to find out how you behave in a mock interview.

Record yourself as you speak to an imaginary person or ask a close friend to observe you as you answer some sample interview questions. Get sufficient rest before your interview day, and don’t bash yourself up even if you didn’t get to show all that you’ve prepared.

Do your best and let fate handle the rest! Good luck.

Consider these options to start investing from $100

Do you know that according to a study of Singaporeans’ financial wellness state by OCBC last year, only 60% of women have investments? Faring better on the flip side, 75% of male respondents aged between 21 and 65 noted that they are investing.

Are you a novice when it comes to investing? If you have a low-risk appetite and not so investment savvy at the moment, fret not. All you need to take is baby steps.

“You don’t need a lot of money to start investing,” highlighted Vasu Menon, executive director of investment strategy at OCBC Bank. “A regular investment plan where you squirrel away small amounts each month into pre-selected investments is one fuss-free way to start building a portfolio.”

Consider these options to start your first investment from $100!

#1: Exchange Traded Funds (ETFs)

The OCBC Blue Chip Investment Plan allows you to invest in ETFs from just $100 a month. Just in case you’re clueless, ETFs are funds that are listed and traded on the stock exchange.

Even if you do not know much, that’s okay. The great thing about ETFs is that you don’t need a lot of market monitoring, thanks to the dollar-cost averaging. By regularly investing a specific sum of money over time, you can potentially lower your average price per counter.

“Diversify over time by phasing your investments into the markets through a regular investment plan, so that if the markets see a drawdown or sharp volatility, you will have dry powder to buy at lower levels, which reduces your average cost. A regular investment plan allows you to benefit from dollar-cost averaging,” Menon shares.

#2: Unit Trusts

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For folks who want to know that their money is in good hands, unit trusts would be a good investment strategy. To put it simply, an experienced fund manager oversees a pool of funds from a group of investors and uses it to invest in a range of financial assets.

The good news is that you don’t need significant capital to access a diversified portfolio. You can choose between making consistent investments from $100/month or opt for the minimum $1000/month lump sum route.

Purchase methods include cash, Central Provident Fund (CPF) Investment Scheme, and the Supplementary Retirement Scheme (SRS) for selected funds.

“For myself, I started my investment journey by investing my own CPF monies since the funds were just sitting idle in my account, out of sight and out of mind. I took the first step by setting up a CPF investment account and began exploring opportunities to invest,” said Tan Siew Lee, Singapore’s head of wealth management at OCBC Bank.

#3: Robo-Investing

As we come to a close, robo-investing is our last option. Through this investment strategy, novice investors who want to invest actively via algorithms will be able to construct, monitor, and review portfolios.

Menon shares that OCBC RoboInvest could be one way to begin. Selected portfolios just require a small initial investment of US$100, making a fantastic way for almost anyone to kickstart their investment journey.

While we can’t say the same for other robo-investing platforms, Menon assures us that OCBC RoboInvest automates investments with guidance and validation from wealth experts to give you peace of mind.

However, that doesn’t mean a hands-off kind of financial venture. While your portfolio is monitored and periodically re-balanced based on economic and market movements, you hold the final say to approve any changes made to your portfolio.

Want to find out more on OCBC RoboInvest? Click through this link: ocbc.com/personal-banking/investments/roboinvest.