How does one cope with the Holiday Blues?

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There is nothing abnormal about having the “holiday blues,” which are more like a mood than any sort of lasting condition. Depression, anxiety, and other psychological symptoms are associated with the holidays because this season brings back memories of a happier time in our lives.

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A few Christmases ago, I received an email from my husband about how he suddenly felt pangs of holiday blues hitting him once again. For the past years, the Christmas season has been a dreaded holiday for my husband. When he is in that mood, he can’t stand those Christmas carols, bombarding him from the car stereo, malls, restaurants and even in our own home. Like most of us, the holidays bring pleasant memories, laughter, family togetherness, the element of surprise, and lots of holiday cheer. Holiday blues hit those wishing to recapture feelings associated with past , real or fantasized past holidays.

I know my husband is not alone and thought of some of you who may feel the holiday blues.

Who gets affected by the holiday blues?

  1. Victims of disaster areas. For instance, those who lost their homes and work because of Typhoon Odette.

    Photo source: Twitter account of VP Leni Robredo. Scene is from Cebu

2. Families of overseas workers. They see other happy families who are together on Christmas day and wonder when they will be all together one Christmas day. The song, I’ll Be Home for Christmas is a classic for all those living from a distance.

3. Soldiers, doctors, nurses and medical staff who have to work on Christmas day.

4. Those who have recently lost a loved one.

5. Couples who are estranged or are apart during the holidays. Now we know where the song, Pasko na Sinta ko is dedicated to.

6. Individuals who are single and lonely and see other couples so sweet and cuddly as they walk past them.

7. Those who experience financial pressures on the holidays including purchase of gifts, clothes and party items.

8. Those who experience unrealistic expectations from friends, church or work associates to take part in seasonal activities outside of your normal routine.

9. Those who feel conflicting family expectations and demands that create guilt and resentment.

and many more who are separated from loved ones, because of death, distance and illness.

My beloved son, Luijoe and my two girls

That night I gave my husband a hug as we cuddled in bed , then told him that I have been writing the Holiday Blues and Coping and Surviving Christmas on the month of December for the past years. I fired up my browser and read those two entries to him. He smiled. “your entries are still relevant even if it is old”. What caught his attention is this portion:

You or your loved one might have a temporary spell of the blues without knowing it. There is nothing abnormal about having the “holiday blues,” which are more like a mood than any sort of lasting condition. Depression, anxiety, and other psychological symptoms are associated with the holidays because this season brings back memories of a happier time in our lives.

Then we talked of our progress the past years, especially in creating new holiday traditions, one of which was to start and take part in comforting other families in grief and even starting this blog.

I continued to cradle my husband in my arms. As I droned on and on, I suddenly heard unearthly sounds of his snoring. He must have felt some bit of comfort knowing that this too shall pass.

Not that I don’t miss my son or feel any holiday blues. I feel the pangs now and then and tears fall. I just say to myself, “this will pass. Go with the flow”. December 5 was my dad’s 13th death anniversary and I feel a tug in my heart but I also recall his booming laughter that never fails to lift my spirits.

Yes, despite the blues, it is still possible to sing ‘Tis the season to be jolly, fa-la-la-la-la.

How you can beat the blues?

First, How will you recognize you have the blues?

holiday bluesHow will you recognize you have the blues?

  • Headaches
  • An inability to sleep or sleeping too much
  • Changes in appetite that cause either weight loss or gain
  • Agitation and anxiety
  • Excessive or inappropriate feelings of guilt
  • Diminished ability to think clearly or concentrate
  • Decreased interest in activities that usually are enjoyable, such as: food, sex, work, friends, hobbies and entertainment.

Second, How does one cope with the Holiday Blues?

blue christmasHow does one cope with the Holiday Blues?

For anyone feeling blue during the holidays can follow some very basic, common sense steps to help in coping with the blues.

  • Take things one day at a time and if need be one hour at a time.
  • Try to maintain a normal routine. Keep doing your normal daily activities.
  • Get enough sleep or at least enough rest.
  • Regular exercise, even walking, helps relieve stress, tension and improve moods.
  • Eat a healthy, balanced diet. Limit high-calorie foods and junk food.
  • Avoid using alcohol, medications or other drugs to mask the pain.
  • Do those activities or things and be with the people that comfort, sustain, nourish, and recharge you.
  • Remember the healthy coping strategies you have used in the past to survive challenges. Draw on these strengths again.

What does one do to feel less blue during the Holidays

There are several things that can help in making it easier to manage the blues.

  • Determine your priorities and establish realistic goals for the holidays.
  • Delegate some responsibilities to others.
  • Take time for yourself.
  • Minimize financial stressors by setting a budget and sticking to it.
  • Enjoy free holiday activities.
  • Think about giving a free gift from your heart. Your time or your presence.
  • Be around supportive people.
  • Volunteer and help someone else.
  • Create a New Holiday Tradition.
  • Find a new place or a new way to celebrate.

Just take baby steps if all these overwhelming.

Source: Holiday Blues – Feeling Sad, Lonely or Depressed During the Holidays?

Image via steamboatcounseling.com

On being a YouTube Creator (in news)

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I never imagined dabbling in video production much less being a program participant of the YouTube Creator Program for Independent Journalists. I just arrived in my hospital room after an angiogram procedure on July 15 when I checked my emails with my left hand. My cardiologist told me that I shouldn’t move my right hand until I got the clearance.

I thought, “wow, they had to inform me I didn’t get accepted”. I applied two days before the deadline, and went through an interview and heard nothing since June. I really thought I was not accepted so why was the email congratulating me. It was the second good news within one hour. First, the angiogram showed I had no blockage in my heart. Second, this news saying I am IN . Though I have a YouTube channel for 14 years now, I never made any effort to create interesting videos. I concentrated mostly on short form and long form written content. All of my videos were raw files from my coverage. Also, for the past four years, I concentrated on being a budding coffee producer. In fact, I started creating videos of our Agnep coffee farm but not for social issues.

Listen to my podcast:

I couldn’t tell the good news until a blog post was released on August 5 entitled “Supporting the news industry and next-generation journalists on YouTube”

Imagine my surprise! Part of announcement :

We’re excited to announce today the selection of nearly 50 independent journalists and over 40 digital-first newsrooms across the programs. Our Creator Program for Independent Journalists aims to give the growing number of reporters publishing independently the tools needed to succeed on YouTube. And the Sustainability Lab for Digital-First Newsrooms provides support for digital native newsrooms to start and expand their video operations.

While I am happy to be one of the 50 participants, I am disappointed to be the only one in the Philippines. It would have been fun to learn from each other. Still, I am grateful to learn from my cohorts. Training started on basic video production. More will come during the year.

YouTube said that “over the course of the next year, we’ll offer journalists in the Creator Program training in industry best practices, including comprehensive sessions on video production and editing, audience development, entrepreneurship, and achieving financial sustainability on the platform. Participants will receive grants to help fuel their new video operations.”

So I am thinking of my content for the years to come. Developing a social media campaign requires a lot of thought, time and effort, especially in human rights work and social advocacy. Underrepresented stories I have covered are the victims of extrajudicial killings and the harassment of indigenous communities. The needs of our farmers, laborers and the marginalized sectors are issues I have covered and continue to write. Let me know if there are urgent issues I need to cover.

If you have been a regular visitor of my blog for the past 15 years, you would have known my journey. This latest gig is another chapter of my new normal in honor of my beloved son who made sure I had some mission to fulfill in this mortal world. This is my journey

Kasadya Ning Takna-a: Classic Filipino Christmas Carol

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Update: Last February , 2018 the City of Cebu honored the composer, Vicente Rubi for his Contribution to Music. Ludivina Rubi Najarro, his lone surviving child received the award.

Tita Luding Rubi Pleños with Ka Bino Guerrero

Kasadya Ning Takna-a (“How Joyful Is This Season”) is a classic Christmas Carol and my favorite Filipino Christmas Carol. I still remember the lyrics by heart because I used to sing this upbeat Christmas song as a little girl while caroling with my friends in Cebu.

 

 

Listen to Kasadya ni Takna-a on Spotify.

classic Filipino carol

Preface:

Kasadya ning taknaa
Dapit sa kahimayaan
Mao’y atong makita
Ang panagway’ng masanglagon
Bulahan ug bulahan
Ang tagbalay nga giawitan
Awit nga halangdonon ug sa tanang Pasko
Magmalipayon!

Chorus:
Repeat Preface
Bag-ong tuig
Bag-ong kinabuhi
Duyogan ‘ta sa atong gebati
Atong awiton aron sa kalipay
kita makaangkon!

Chorus
Preface
Awit nga halangdonon ug sa tanang Pasko magmalipayon

I am sure the song is more familiar to you if sang as Ang Pasko ay Sumapit, a popular Filipino Christmas Carol and the Tagalog adaptation of the 1933 Cebuano carol. Ang Pasko ay Sumapit first hit the airwaves when I was a teenager but I was horrified to hear my favorite carol sang in a different accent and beat. It’s not the same., I cried inside. I don’t hear the rondalla introduction of the song. It sounds horrible. I thought. The heavy (maragsa) accent that added vigor and festiveness was just not there in the Tagalog version. I’m sure if you heard the Tagalog version, you would appreciate Ang Pasko ay Sumapit but I first heard it sung in Visayan!

Listen to this:

For me, Ang Pasko ay Sumapit is NOTHING compared to the joyfulness of the carol if sang in Visayan. The closest Tagalog version that follows true to the original version is the one sang by the Mabuhay Singers. Even the meaning of the lyrics are different.

But what makes the song even pathetic is the composer was paid a measly price for the Tagalog version. Here is the story of the Cebuano composer, Vicente Rubi.

A gentle Cebuano composer Vicente Rubi jotted down the notes of this daygon (carol) for a Christmas festival that year. Mariano Vestil, another Cebuano, wrote the lyrics. Forgotten Today, carolers in Cebu still sing the lilting beat and lyrics that the now-barely-remembered Rubi and Vestil blended 70 years ago. Bulahan ang tagbalay nga giawitan (“Blessed the homes that carolers sing to”). ….”It’s the supremest of ironies in a country that boasts of the longest celebration of Christmas,” Jullie Yap Daza wrote in the Times Journal in 1978. “But not a trace of effort has been made to attribute the beloved carol Ang Pasko Ay Sumapit to its author, Vicente D. Rubi.” By then, Rubi was an old impoverished widower, confined in a Cebu hospital. His carol had been hijacked by a recording company for 150 pesos.

Cebuanos recall the frail old man would shuffle to teach carolers, at his gate, how to sing his carol right. “Nong Inting” died in 1980, denied “what is due him in royalties,” now Manila Standard editor Yap-Daza wrote. This is raw exploitation. Today’s jargon calls that “Intellectual Property Rights” theft.

I heard Kasadya Ning Takna-a sang a few years ago and nearly choked in tears at the thought of Vicente Rubi never being paid royalties by that greedy recording company. Whenever I listen to Ang Pasko ay Sumapit, not only do I feel strange hearing it sung in a different tone but I feel history should give more credit to Vicente Rubi.

Bagong tuig, bagong kinabuhi, the Cebuano original, and its Tagalog adaptation, proclaim. It echoes the Advent cry of Isaiah: “Break the fetters of injustice … and break every yoke/ Then, will your light break forth as the morning.”

Where is the justice due Vicente Rubi?

Though more than 70 years have lapsed and royalties are way past the 50 year mark, I will honor Vicente Rubi in this blog for all the world to know him as the composer of Ang Pasko ay Sumapit, the Tagalog version of Kasadya Ning Takna-a.

One day, I hope a music producer will come out with the Kasadya Ning Takna-a , the original daygon version. Hopefully, this forgotten Cebuano Carol will once again claim its rightful place in Philippine music.

How joyful is this season if we remember Vicente Rubi.

What is your favorite Christmas song?

Suicide prevention is everybody’s business #WorldMentalHealthDay

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Last year, I wrote about “Social Media and Suicide.” The World Health Organization (WHO) states that close to 800,000 people kill themselves every year, which is one person every 40 seconds. Suicide among young people is increasing, and social media is pointed out as the cause due to documented research.

Research findings published in the medical journal JAMA on July 2019 found that “adolescents are of particular concern.“ Increase in screen time have been found to be associated with increases in depressive symptoms. More evidence also points out to social media use. The 2012 study on “Social Media and Suicide: A Public Health Perspective” (David D. Luxton, PhD, Jennifer D. June, BA, and Jonathan M. Fairall, BS) cited the role social media might have in suicide-related behavior. The rise of pro-suicide, social media sites may pose a new risk to vulnerable people who might not have been exposed to these potential hazards. Media also plays an influence on suicidal behavior and suicide methods used. Cyberbullying and cyber harassment are prevalent problems. An increase in publicized cases of suicide in 2011 involved social media.

Another paper came out, “Increases in Depressive Symptoms, Suicide-Related Outcomes, and Suicide Rates Among US Adolescents After 2010 and Links to Increased New Media Screen Time” (Jean M. Twenge, Thomas E. Joiner, Megan L. Rogers, Gabrielle N. Martin), in 2017. The study discovered that adolescents who devoted more time online were more likely to report mental health issues. Psychiatrist Dr. Dinah Nadera said “that sense of lack of social connectedness is very, very prevalent…. They’re connected, but they couldn’t seem to have a trusted person.”

The relationship between social media use and depression remains a controversial topic. A study in 2018 by San Francisco-based social innovation group called HopeLab did not find a correlation between use and self-reported depressive symptoms. Despite the lack of conclusive studies, I couldn’t stress enough that our digital well-being matters. It is best to disconnect when called for and create healthy habits for our family.

Suicide prevention is everybody’s business. Educate our community that suicide is a preventable public health problem in the Philippines. Suicide should no longer be considered a taboo topic, and that through raising awareness and educating the public, we could SAVE lives.

To prevent suicides, the whole community from the school, family, church, government, netizens and media are involved. WHO said responsible reporting of suicide in the media to decrease suicide rates. Responsible reporting include: avoiding detailed descriptions of suicidal acts, avoiding sensationalism and glamorization, using responsible language, minimizing the prominence of suicide reports, avoiding oversimplifications, educating the public about suicide and treatments, and providing information on where to seek help.  Every person, as a part of that community, need to take responsibility.

The Lancet published research on “What Works in Youth Suicide Prevention?” and the review identified many studies testing a broad range of interventions across multiple settings, which could reduce the frequency of self-harm and suicidal ideation, “although it is likely the size of these studies that is driving the effects.”

The question is are Facebook, Twitter and Google, the most popular platforms doing enough to prevent suicide?

Facebook announced during World Suicide Day on Sept. 10, 2019 that it is taking steps to fight the youth suicide epidemic, including sharing data about how its users talk about suicide and self-harm and hiring a safety policy manager focusing on health and well-being. Some changes in policy is Facebook’s decision to “no longer allow graphic cutting images.” Even Instagram which they own would also make “it harder to search for this type of content and [keep] it from being recommended in Explore.” Whether you’re worried about someone you know or you’re struggling on your own, Facebook provided a Suicide Prevention Page (http://facebook.com/safety/wellbeing/suicideprevention).

In Google’s Suicide Prevention page (https://support.google.com/youtube/answer/2802245?hl=en), content that promotes self-harm or is intended to shock or disgust users is not allowed on YouTube. Google allows users to post content discussing their experiences with depression, self-harm, or other mental health issues. Instagram also has a page on those who spot content about suicide or self-injury (https://help.instagram.com/388741744585878 ). Twitter’s approach to self-harm and suicide threats is explained in their “About self-harm and suicide” (https://help.twitter.com/en/safety-and-security/self-harm-and-suicide). After Twitter assesses a report of self-harm or suicide, they will “contact the reported user and let him or her know that someone who cares about them identified that they might be at risk.” Twitter would also provide the reported user with available online and hotline resources and encourage them to seek help.

One couldn’t just rely on social media platforms to moderate the content. Let’s take time to understand the social media platforms and potential warning signs or indicators for self-harm or suicide.

First published at the Sunday Business & IT, Manila Times on October 6, 2019.

A fun virtual workout using a stationary bike, VZfit & the Oculus VR headset

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“VR combined with music improves exercise retention, study shows” was first published on Sunday Business &; IT, June 28, 2020

I wouldn’t have been a member of Fitness First for the last 15 years if not for my daughter who insisted on attending yoga classes. Too bad the gym closed temporarily since the coronavirus pandemic.  Fitness gyms would probably open soon, but with a lot of limitations such as the number of members allowed inside. Booking a class through the app would be required. Sauna and steam rooms would be closed. I would say goodbye to my membership and continue with alternative workouts I have been doing at home since the pandemic.

Some of my friends watch YouTube videos to dance along with the group instructor. Others attend online classes on Pilates and yoga. Home gyms will be the future of fitness. There are pros and cons. I waste less time in getting to and from the gym, not to mention the additional expense of parking fees. Savings in membership fees are significant. A home gym would take some investment to get it built. Not everyone has space for a gym at his or her house. The only equipment I own is a stationary bike, and some weights and a yoga mat. Walking outdoors is an ideal exercise if only I didn’t have to wear a mask.

READ: A virtual workout on my stationary bike, using VZfit with the Oculus GO.

Biking in physical reality

In the past, I watched TV, or videos while biking so I would not get too bored. Discovering VZfit means goodbye to my boring workout. Developed by Virzoom, VZfit allows any stationary bike to be connected to an Oculus Quest or Oculus Go Virtual Reality (VR) headset when paired with a compatible BlueTooth 4.0 cadence or speed sensor. MageneS3+ Speed/cadence Dual sensor was one of the compatible devices, which I attached to the crank arm on my stationary bike. Since I am not paying for a gym membership, I subscribed to the VZfit Premium membership for $9.95 a month or about P500 a month after the free 7-day trial. The upgrade of my stationary bike to Virtual Reality has made my workout so much fun and exciting. Oh, the places I’ve been. Every day, I ride for 30 to 60 minutes anywhere I fancy in the world, like in the Yosemite National Park, Westfjords, Iceland or the Magallanes y la Antartica, Chile. With real-world scenery using Google street view imaging, this app takes the monotony out of using my stationary bike. The drawback is Google street view imaging could be glitchy and distorted. Time flies by so fast that I don’t realize I am getting a cardio workout as I ride my bike and listen to the music in my headset.

LOOK: VZFit album of snapshots taken during my virtual rides

Findings in a recent study published in the British Journal of Health Psychology on the “Ready Exerciser One: Effects of music and virtual reality on cycle ergometer exercise” validates my experience. Yes, VR makes exercise more enjoyable and less tiring. Professor Costas Karageorghis from Brunel University said their findings show the abundant potential for the use of virtual reality combined with music to get people more physically active in their own homes. “The exerciser’s mental bandwidth to process fatigue is reduced by the virtual world and soundscape provided by the immersive technology,” explains Dr. Jonathan Bird from the University of Exeter Business School. “Participants appeared to thoroughly enjoy the virtual reality exercise, and enjoyment makes people more likely to stick to a routine.”  In the past, I could never ride the bike, even for 10 minutes. I usually take breaks, but for the past weeks, I could even go over 30 minutes.

A range of VR fitness apps and games is available for other VR headsets that are not available in the Oculus Go. The rhythm VR game Beat Saber is one of the most popular VR apps. BoxVR is another virtual reality app that provides players with a high-impact workout. Then, there is Sprint Vector, Holodance, Dance Central, Thrill of the Night, Sprint Vector and Creed: Rise to Glory. With the coronavirus pandemic keeping me at home, my virtual reality exercise would go on. If you haven’t tried the VR fitness revolution, perhaps now is the time to get started.

How to protect and secure your identity on Facebook

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The recent surge in “Facebook clones” or dummy accounts or fake Facebook profile pages caused alarm among many netizens, including my friends and family members. Imagine, my husband had to report five blank and duplicate Facebook profiles that were “pretending to be me.” As of this writing, Facebook removed only one of my three clone accounts.

National Privacy Commissioner Raymund Liboro said it was too early to establish the cause of the sudden proliferation of the fraudulent Facebook accounts because of an internal glitch or by external factors.

The activists arrested at the peaceful protest held at the University of the Philippines Cebu campus were the first to mention that their accounts were “duplicated”. Netizens voiced out their concerns over these fake profiles using the hashtag #HandsOffOurStudents. Other reports pointed out the targets of the spoofing attacks were outspoken of the Anti-Terror Bill of 2020, but even pro-administration netizens claimed they were victims, too.

Jonathan Ong, who co-authored several studies on local troll armies, believes fake Facebook accounts’ creation could be a ploy to gain access to people’s data and information. Ong mentioned in his interview with the ABS-CBN News Channel (ANC) that “the creation of dummy accounts was widely used in the 2016 National Elections, but Facebook has since made it harder to create these accounts, causing disinformation campaigners to abandon the tactic.” It puzzles him why this happened. “It might be around control of people’s data, that’s what’s more concerning for me,” he told ANC. The organizations or people behind the sudden surge of fake Facebook profiles could be showing off that they have access to people’s data and information.

Lawyer JJ Disini, an expert on IT law, shared the dangers of a fake Facebook profile. When a target is identified, a fake Facebook profile is created with the same name as the former.  At the right time, the fake profile page would be made to appear identical. Disini warns that the user’s photo and banner of the real account could be copied and pasted.  A target could be locked out of his legitimate Facebook page by filing bogus complaints against the target with Facebook. While the target is locked out of his page, a post is created on the fake page where target commits a crime, for example, a threat on the life of the country’s president. The next likely scenario would involve taking a screenshot of the fake account with the incriminating post, then followed by deleting the fake page. Charging the target with a crime based on the screen shot could follow next. I don’t know if we could use the screenshot as evidence. When I filed a complaint against Facebook on the Cambridge Analytica data breach, the National Privacy Commission asked for the link to my Facebook post exposing the breach.

What could you do to protect your identity on Facebook? Ensure your Facebook account is secure. Enable the Two-Factor Authentication. If you are using a pseudonym or nickname, enter your birth name as optional information (under Settings, Personal Information, Name, Other Names) in your Facebook account. You could add your nickname and birth name. Under the Settings, Personal Information, you could submit proof of identity under “Identify Confirmation” as another layer of security. If you run ads about social issues, elections or politics, Facebook might ask you to provide proof of your identity. I complied with the “Identify Confirmation” because I handle many Facebook pages. All this precaution might not be a guarantee that your page won’t get disabled from a malicious takedown.

I also suggest documentation of your Facebook clones. Aside from screen shots, get the links and keep them on file. The open-source web app, http://doppelbanger.now.sh could search duplicate fake accounts on Facebook. Not all are fake, though. The results on Facebook Search revealed I had three clones. Using this web app showed five more.

Publish your social networks in your blog or LinkedIN so people would know where to search for you instead of using Facebook Search. Continue to write content that shows your “personal branding,” or how you want to establish and promote what you stand for.

While we continue to demand answers from Facebook and investigators, let’s secure and protect our personal data and privacy.

First published Sunday Business & IT, June 14, 2020.

Fighting screen fatigue

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Google shares wellbeing tips

Use your voice 

It is hard to put the phone down once you have held onto it. To minimize getting distracted by your device, you can activate voice command with Google Assistant so you can easily ask for verbal help to complete your tasks. For instance, to avoid getting “trapped” by using your phone when you only need to check the time today, you can simply say, “Hey Google, what time is it?” You can also use Tagalog, “Hey Google, anong oras na?”

With custom or ready-made Routines, you can add voice cues to trigger several actions with one command. For example, you can set, “Hey Google, good morning”, and have the Google Assistant tell you the weather, your upcoming events, open your alarm, and much more.

Google Assistant is built-in to some Android devices and as an app, it can be downloaded on Play Store and App Store.

Find active alternatives

Working remotely means getting many video calls and to avoid fatigue, you should schedule breaks in-between virtual meetings to rest your mind.  The World Health Organization recommends getting at least 150 minutes of physical activity per week. Get up from your workstation and add a physical activity such as a quick run, bike ride, or take a walk while answering a call. To monitor if you are doing enough movement, you can use the Google Fit app to keep track and earn heart points. No matter how big or small your movement is, it has tremendous health benefits which improves mental health and helps you sleep better. The Google Fit app can work without any wearable device.

Discuss and plan tech use with kids

If you have kids, it is important to monitor their online activities and daily screen time. You can find numerous kid-friendly content online and you can use it to plan out their activities for listening, watching, and playing on their devices. Use this family guide to initiate conversations with your children to find out about content they like, talk about smart online habits, and other digital topics.

Intentionally detach from and reattach to work

Knowing how to balance time for work and leisure helps maintain one’s satisfaction with their overall wellbeing. Before jumping to your tasks, take a few minutes to review your to-do list and go through goals for the day so you will not have a hard time focusing. It is also helpful to create a dedicated workspace at home where you can concentrate on your tasks during office hours. During break time, turn off notifications and place your laptop out of sight so you will not be distracted to check work emails or join a last-minute video meeting.

Create a consistent bedtime routine

Whether on weekdays or weekends, train your body to go to bed and wake up on a schedule to establish a strong circadian rhythm and improve the quality of your sleep. You can use a sleep tracker to create a regular bedtime routine and monitor how many hours you need and track when you naturally wake up. Android’s Bedtime mode can help set a bedtime schedule which automatically turns on the Do Not Disturb feature and fades the screen to grayscale at your chosen time.

It is also recommended to put away phones to fall asleep easier and sleep better. Being exposed to blue light can have a negative effect on one’s natural sleep cycles by delaying release of melatonin and increasing alertness. Instead of using your device in the bed, try reading a book or listening to an audio program to lull yourself to sleep. Start with having 30-minutes of screen-free time, and work your way up to two hours or more until you are comfortable without using your phone before bedtime.

For more digital wellbeing resources, visit wellbeing.google.

Hello, (Virtual Reality) World

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Virtual reality (VR) reports surfaced in my newsfeed after lockdowns took place around the world. Bloomberg’s April 21 article, “Zoom parties are so five weeks ago: Hello virtual reality,” grabbed my attention. Oh yes, whatever happened to my Oculus Go? This standalone VR headset, which I purchased in 2018, gathered dust already because reality kept me away. As community quarantine is now the new normal, I explored video conferencing apps, including social virtual reality, to cope with this work from home situation. After inviting my sisters over to my Oculus Room, I found out Facebook removed this interactive space for friends to hangout. I missed the Oculus Rooms, because it was my home in virtual reality. In this space, I invited Facebook friends, customized my room with photos, watched movies, played games like riding the rollercoaster together, or listening to music and so much more. Horizon would replace Oculus Rooms, but there is no set date for its release.

My sisters and I in virtual reality using vTime and our Oculus Go Headsets

In my quest for social VR alternatives, I explored AltSpace VR and vTime XR. The vTime XR provided amazing destinations and better-looking avatars. My sisters and I unpacked our dusty Oculus Go headsets and traveled to many locations. In virtual space, the avatar representation with the audio gave the impression of having my sisters right beside and in front of me. Each destination could only seat four and since we are four sisters, we could chat virtually at unique places together — sunset at the beach, zen garden, under the sea, space station, TV studio or the edge of a mountain — not for agoraphobes, believe me!
At the terrace of a Parisian apartment overlooking the Eiffel Tower, we chuckled at each other’s fashion statement. We promised each other that every time we meet, we would diversify our fashion choices. The vTime likes to think of itself as a “sociable” network, rather than a social network. Users without a VR headset could join sessions via “Magic Window” mode on Android and iOS phones. As a cross platform, all user avatars support audio lip syncing and avatar eye tracking. One could use the network’s library of virtual emojis “vMotes” allowing users to express themselves. Not enough time to get addicted with Oculus Go because the headset defaults into shutting down after two hours. A friend who only used her headset after getting it as a present a year ago, squealed with delight as she discovered emotional escape not only in social VR, but in a VR immersive fishing game. “It’s nice for after work and I just want to chill out,” she explained. Nature trips and travel to countries around the world in VR is compelling in a time when this unprecedented period of community quarantine deprives us of the outside world. VR cannot replace the outdoors, but it could ferry us away briefly from the boredom of a lockdown. Frontiers in Psychology published a paper on Jan. 15, 2020 and posed the question: “Could simulated nature support mental health?” The study concluded that “nature exposure in virtual reality could provide emotional well-being benefits for people who cannot access the outdoors. Six minutes of nature exposure in mobile VR headsets produced similar effects as six minutes of outdoor nature exposure.” Both conditions were superior to sitting indoors with no exposure to nature. It is interesting to note that “short and isolated exposure to a 360-degree video of nature may provide an emotionally beneficial alternative to visits to outdoor nature in healthy student populations who might not otherwise access restorative outdoor environments.” No wonder I felt great after a session. Even if you don’t have a VR headset, that shouldn’t stop you from a virtual experience. Though my VR experience is only with the Oculus Go and the Oculus Rift, the former is affordable and easier to use. VR headsets fit under one of three categories: mobile, tethered or standalone. Standalone headsets other than my Oculus Go are the Oculus Quest, Lenovo Mirage Solo with Daydream, HTC Vive Focus and Vive Focus Plus. Google Daydream, Nintendo Labo VR Kit and the Qualcomm-compatible XR viewers are some of the mobile headsets. Tethered headsets like Oculus Rift S, HTC Vive and Vive Cosmos, Sony PlayStation VR, Windows Mixed Reality and Valve Index present the most immersive experience but could be pricey and clunky. The easiest way to watch VR is with a smartphone like I mentioned with the vTime social VR. One could still enjoy a VR Light experience by checking out selections of 360 and VR180 videos on YouTube or even Facebook 360 videos. Entry level Google Cardboard puts virtual reality on your Android and iPhone. Download the app and get a Google Cardboard viewer on Lazada or Shopee. VR as the platform of tomorrow is still a niche market, but this global pandemic might just push its widespread use. First published in Hello, Virtual Reality at Sunday Business & IT, May 17, 2020

Micro entrepreneurship thrives in the time of ECQ

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Going out of our homes is challenging these days, especially for those without transportation. Other places observe enhanced community quarantine (ECQ) that limits movement outside their homes. But with the crisis lie opportunities for enterprising Filipinos, who filled in the needs of people while making money at the same time. Shopping for necessities is very convenient for those with access to a community group on Facebook or Viber. It’s a win-win situation for all of us as we struggle to cope with our “new normal.”

My husband and I celebrated our 35th wedding anniversary a few days ago and I wanted it to be extra special. How do I now order a cake?  Booking from GrabFood or Lalamove often failed me at the start of the Luzon lockdown, so I ditched that alternative. Viber and Facebook Marketplaces sold goods or offered services, but delivery costs were not worth it if the items cost less than one thousand pesos.  I turned to my village community group on Facebook.  Settings set to private and a threaded conversation allows ease of use. Over 4,000 members comprise our village marketplace. Vendors or personal shoppers from adjacent villages joined to add to the diversity of products and services. One of them could deliver cakes from a well-known bakery. I realized that the enterprising neighbor adds on a service fee, but that’s fine with me.  Helping a neighbor is helping my community. And it helped that the cake made my husband smile.

 

For the past six weeks, I purchased two electric fans, a prepaid Wi-Fi for backup, pork, fish, vegetables, chicken, neoprene face masks, face shields, kimchi and many more. The value-added benefit of our village marketplace is that they bring most items to the house without additional costs.  I am impressed at the items sold such as prepared meals, home-baked bread, kakanin, lumpia, fruits and snacks. Someone sells shrimp, Korean food, pet food and even rubbing alcohol. Another provides cleaning services for air conditioning units and even plumbing services.  “Pabili” services (errand services such as “Buy/get this for me and deliver to me, please!”) are thriving in my community marketplace. Examples are pa-grocery, pabayad bills and pabili (errands such as grocery shopping, bill payments and buying something.) How helpful to our senior citizens or those who don’t have a ride. I ordered from a neighbor who collects pizza orders and delivers them on cash on a delivery basis. An advantage of a Facebook community group is that the honor system works. If a buyer or seller doesn’t fulfill his promise, the entire group would know about it (without mentioning names). Everyone strives to be a good neighbor.

Buy or sell new and used items are on the Facebook Marketplace. A friend got a few products from there and the sellers she encountered are reliable. “You could check their profiles to see if they’re legit. You could also report erring sellers/buyers to Facebook. It’s also location specific, which is a useful way to narrow your search,” she said. I limited my search to a 5-kilometer radius when I canvassed for an LED TV. Getting quotations from five sellers helped me narrow down my choice. The problem was that our security guards refused entry because it is not an essential item or service. I had to drive outside the guard house to pick up my order.

Over 7,500 members are at the Pasig Residents’ Viber Marketplace, where I browse for things I might need. Scrolling through so many posts is tiring. One tip to backread posts is to look for the media library and check out the posted infographics.  The admin created an excel sheet that categorized food, drinks, donation, grocery, health, hotlines, LPG, market and others. The only time I used this marketplace was when I bought vitamin C with zinc capsules from an online pharmacy in Manila. Most of the drugstores ran out of stock, and this one could send through a courier where I had to shoulder the P240 delivery cost. The question is, how reliable are these sellers? The best recourse is to communicate with the vendor and canvass other sources. Know your product and weigh opportunity costs.

Friends have used Lazada and Carousell for their shopping essentials, but I have yet to purchase from these platforms. I still prefer the village marketplace because this is my community sharing resources. The community is not just a group of people living in one place. Neighbors help each other. I want to help the mothers who comprise a bulk of the sellers. Entrepreneurship may not be for everyone but, perhaps some mothers could harness the power of technology to seek innovative ways to augment household income. Many are out there searching for great deals and a variety of products. Imagine the possibilities of the market.

Happy Mother’s Day.

First published in Sunday Business & IT, May 10, 2020

Zoom past physical distancing

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I received an email invitation for my sister’s birthday party with an instruction that each one should bring a cake. The catch is that all four siblings would carry each cake with a lighted candle as we sing “Happy Birthday” over Zoom, a videoconferencing service.
Customizing my virtual background to a cheerful “Happy Birthday” graphic not only brightened the celebration but also covered up the clutter behind my back.

For two hours, we laughed and cheered on each other, wondering how long we would have to stay at home. Sharing tips was a breeze with the “share screen” feature. A sister showed off a YouTube video on her laptop of an exercise that entails just walking around the house.
Sure, we might just be behind our laptops or mobile phones in virtual space, but the memorable celebration lifted our spirits. Life goes on as we attempt to gain a sense of normalcy, and try to get innovative with our social lives.

Nearly overnight, the coronavirus pandemic transformed everything about the way people are supposed to interact. Last week, the World Health Organization changed the phrase “social distancing” to recommend “physical distancing,” encouraging people to stay connected via social media. Physical distancing is the key, not social distancing. Now more than ever, we need to collaborate, be connected with each other and care for one another.

Adjusting to the self-isolation and remote working, including hearing news of coronavirus cases could bring anxiety, helplessness, anger or sadness.  People want the face-to-face contact to affirm that we would be all right as long as we take care of ourselves.

Remote working apps and platforms gained a huge traction because of the work-at-home arrangement. Zoom is now the talk of the town as more self-quarantined individuals discovered that it could be more than a venue for videoconferencing, online meetings, chat and collaboration. One could “hang out” after a virtual meeting.

Though Zoom is free to use, I purchased the $14.95 (about P762)-plan for a longer meeting time for three or more persons. Zoom’s free version allows up to 100 people to join a video meeting together for up to 40 minutes and unlimited one-to-one meetings. Who wouldn’t want to extend the time to be together?

My husband hosted a Zoom meeting with his staff to see if they would like to meet online other than just chat on their Viber group. I helped him navigate through the “New Meeting” menu and copied the invite URL and shared to their group chat.  But first, participants needed to download the Zoom Cloud Meetings app.  Registration is optional if settings don’t require it. Even if you don’t need a Zoom account to join a meeting, you might as well register so you could also host your own virtual meeting. With an invite link, it connects the participant to the Zoom meeting through the app. The cheerful chatter and smiles of the over 20 people continued on long after the meeting was over.  As a host, you could assign the host controls to another user and leave the meeting. If the original host is a licensed user, the meeting continues on for an unlimited time, even if the new host is a free or basic user.

If you look for “Zoom coronavirus” online, the search engine results lead you to several news articles on its use outside remote business meetings and online coursework. A concert of performing artists, a Frozen-themed birthday party, friends marrying are happening on Zoom. Aside from parties, people have tuned in to church services, meditation or art shows. They call themselves the “Zoomers.” College students in the United States are going on Zoom blind dates. Even the House of Representatives used Zoom for a special session to deliberate the Bayanihan to Heal As One Act.

For sure, there are other video conferencing apps like Google Hangouts Meet, GoToMeeting, Skype and Microsoft Teams. Video chat apps on Facebook Messenger, WhatsApp, Viber and many more work, too. But why Zoom?

“Zoom is known for its reliability, avoiding long outages that discourage repeated use, and it doesn’t have the latency that makes some services painful for extended conversations” says Jordan Novet of CNBC. Most of all, Zoomers, like myself, find it simple and easy to use. Excuse me, as I zoom in to another virtual party.

First published on Sunday Business & IT, March 29, 2020