00:00In a world full of noise, sometimes the hardest thing to say is a simple hello.
00:06Ngayong World Hello Day, ipinapaalala sa ating kung gaano kahalaga ang confidence.
00:11Pero, paano nga ba kung hindi tayo confident?
00:15Paano kung may takot, kaba, hesitation sa pakikipag-usap sa ibang tao, hindi ka gaya ni Poxing Audrey?
00:21Oo nga eh, medyo nature ko yung mahiyain talaga eh.
00:24Ay ba!
00:24Yung talaga yung pagkatao ko.
00:25Kaya ngayong umaga, mas lalo po natin iintindihin kung saan nagmumula yung takot na ito.
00:30At paano natin unti-unting mabubuo yung genuine confidence para bigyan po tayo ng practical at tips.
00:36Makakasama po natin ng isang psychiatrist.
00:38Please welcome Dr. Catherine Tan.
00:41Magandang umaga po at welcome back dito sa Rise and Shine, Pilipinas.
00:46Hello, good morning Audrey and good morning Leslie. Thank you for having me again.
00:51Okay, doktora, ipinagdiriwang po ngayon yung World Hello Day.
00:54Yung iba po, walang confidence para makipag-socialize, no?
00:58Ano po ba yung ibig sabihin ng confidence sa madaling salita?
01:03Yung basically, Audrey, yung confidence, it's being comfortable in your own skin.
01:11Yung comfortable ka of being who you are.
01:15And then, it feels like you don't have to prove anything to the world anymore.
01:19Na parang, okay na ako.
01:21Hindi naman okay lang magsobrang strive naman para maging perfecto.
01:26Ayun. Ay, ang cute ni Ming Ming.
01:29Ang cute ni Ming Ming on the side.
01:31Confident siya.
01:32Confident si Ming Ming.
01:33Very confident, di ba? Para ipakita ang sarili sa camera.
01:37But, eto, yung saka balik tala naman natin, no?
01:40Social anxiety.
01:41How common social anxiety is today?
01:46Paano ba ito nag-uumpisa?
01:47Well, social anxiety, it's been there for the longest time naman.
01:52And, then, pero mas recognized na yan kasi,
01:58kapan natin yun.
02:00So, ano, social anxiety basically is,
02:05ano, yung tindi ng takot, debilitating at paralyzing yung takot
02:12when it comes to, ano, like interacting with other people,
02:16lalong-lalo na with public speaking.
02:18Okay, yun.
02:19So, alam, there is that sense of, ano,
02:21intense fear na mariridicute tayo,
02:25yung mapapahiya tayo.
02:26So, ano, yung parang ang expectation na natin
02:30na, ano, hindi maganda yung reception ng mga tao sa atin.
02:34Okay. May iniisip agad.
02:37Well, paano po dapat i-develop?
02:38Kasi may mga na-observan ako, ano,
02:40ng mga bata na talagang mayayin,
02:42nasa sulok lang, hindi nagsasalita.
02:44Paano ba dapat itong i-develop?
02:46Halimbawa, ang isang parent, eh, napansin niya,
02:48mahiyain yung kanyang anak.
02:50Tahimik talaga. May mga ganun kasi.
02:52Oo. Ayaw talaga makipag-socialize.
02:54Paano ito dapat i-develop ng mga guardians
02:57o ng mga magulang?
03:00Well, first of all, Audrey,
03:02it looks like bigyan din natin
03:03maraming oportunidad yung mga kids natin.
03:07Kasi kadalasan, di ba, parang nasa screen na sila.
03:10So, parang they are in their own world.
03:12Or pag nagpo-communicate na sila,
03:14it's through a gadget.
03:15So, parang may barrier.
03:17Hindi sila nakaka-practice
03:19when it comes to interacting with other people.
03:22And hindi naman kailangan na ito ay play date.
03:25So, those simple interactions na,
03:27halimbawa na sa bangko,
03:28and then you're doing your transaction,
03:30you let your kid do it,
03:31pero syempre with supervision,
03:32kasi pera na to eh.
03:33And then, ano,
03:35or ordering sa, ano natin,
03:38sa restaurants natin.
03:39So, those little simple tasks.
03:41And, ano, maganda din sana,
03:43we praise yung,
03:45sorry na makna,
03:46we praise yung, ano,
03:48yung effort na mga kids natin.
03:51Para they're more encouraged to try.
03:53Kasi yung challenge natin,
03:55pag laging ang pinapraise yung outcome,
03:58so, first honor,
03:59yung grades,
04:01ang pinaparget nila,
04:02yung outcome.
04:03Pero, in this world,
04:05very important yung grit,
04:06yung resilience,
04:08yung,
04:08sige, itatry ko,
04:10ano,
04:10whether or not I get yung outcome na gusto ko,
04:13ano,
04:13basta yung effort ko,
04:17yung pinakagol ko.
04:20Okay.
04:21Ayan naman.
04:21Kasi, syempre, kanina,
04:23binagit na ni Doc
04:25yung mga ways
04:26kung paano matulungan
04:27yung ating mga,
04:28kunyay,
04:29nakabataan,
04:30or like,
04:30yung mga anak.
04:31So,
04:33ano ba ito, Doc?
04:34Kunyari,
04:35nasa isang spot ka,
04:38tapos bigla ka na lang nagpanik.
04:40Tapos, parang,
04:40umata ka yung social anxiety mo.
04:42Ano ba yung pwedeng gawin on the spot
04:44or help na magagawa
04:45ng mga parents or guardians po nakasama?
04:49You know,
04:50readily, Leslie,
04:51what we can do is
04:52something that we call
04:53box breathing
04:54or deep breathing exercises.
04:58So, ano ah,
04:59yung, ano,
04:59when you slow down
05:00and prolong yung breathing kasi natin,
05:03we slow down yung heart rate natin.
05:04Kasi, diba,
05:05pag nalilervous tayo,
05:06kumakalabog yung puso natin.
05:09So, when we're able to control that,
05:12mas, ano,
05:12parang mas relaxed tayo.
05:14So, basically,
05:16it, ano ah,
05:16kaya box breathing,
05:18ano,
05:18through yung nostril natin,
05:20ano,
05:20we will inhale
05:21four counts.
05:22Then we will hold
05:24four counts.
05:25Okay.
05:25Then we exhale
05:26through our mouth
05:27four counts.
05:29And then we hold again.
05:30Kaya box.
05:31Okay.
05:32So, pag,
05:32ginawa din natin yun,
05:34ah,
05:35like,
05:36ah,
05:36with some,
05:37ano,
05:37sometime,
05:38unti-unti,
05:39mararamdaman yun
05:40na magre-relax yung,
05:41ano,
05:42natin,
05:42yung heart rate natin,
05:44which allows us
05:45to feel calmer.
05:46So, ano,
05:47magagawa natin ito anytime
05:48kasi hindi naman halakta,
05:50very discreet nga siya.
05:51So,
05:52example,
05:52nasa meeting na tayo,
05:53tapos magsasilita tayo,
05:54di ba?
05:55So, parang,
05:56just do that breathing
05:57consciously,
05:59kasi hindi naman
06:00mapapasin ang ibang tao,
06:01para when it's your turn to speak,
06:02ready na tayo.
06:04Well,
06:04doktora,
06:04factor ba yung insecurity
06:06kaya nagiging mahihain?
06:08At,
06:08panghuling katanong po,
06:09ano po yung mga
06:10long-term mindset
06:11na dapat i-develop
06:12para maging
06:13genuinely confident?
06:15Talagang,
06:16alam mo yun,
06:17yung confident ka
06:18sa kakayahan mo
06:19at meron ka?
06:22So,
06:23definitely,
06:24yung insecurity nga,
06:26yan,
06:26nakakahinder yan
06:27when it comes to
06:28being confident
06:29or being comfortable
06:30in your own skin,
06:32especially now
06:33Audrey na puro,
06:34ano eh,
06:35social media,
06:36oh, wow,
06:37we tend to compare.
06:39And then,
06:39nakikita din natin,
06:40pag sa social media,
06:41medyo,
06:42ano eh,
06:43filtered yung pinipresent.
06:45So, parang,
06:46grabe naman,
06:46ganun yung buhay niya,
06:47tapos ganito ako.
06:48So, that tendency
06:50to comparison
06:51could hinder us nga.
06:53Pero, ano ah,
06:53the things na
06:54sana ko yung
06:55would strive for,
06:56well,
06:57sana we have those,
06:59ano,
06:59chances of micro-bravery.
07:02So,
07:02ano,
07:03yung those little
07:04times na,
07:04ito challenge ko
07:05yung sarili ko na,
07:06palimbawa,
07:07I'm not exactly
07:08a person to speak up,
07:10pero you find
07:11an opportunity
07:11to speak up.
07:13So, it's like,
07:14sige,
07:14I will do that.
07:15So, like I said nga,
07:16ano,
07:17kahit ito ay,
07:18ano,
07:19advice ko kanina
07:20for training our kids,
07:22kung you as an adult,
07:23you feel nga na,
07:24you need practice
07:26when it comes to
07:26talking to people,
07:27yeah,
07:28start with
07:28talking to the guards,
07:29start with
07:30talking to,
07:31ano,
07:32the sales lady,
07:33to ordering food
07:34in the restaurant,
07:35ordering food
07:36for everyone
07:37on the table,
07:38that's already
07:38practice.
07:39And then,
07:40later on,
07:41you can,
07:41ano,
07:42practice to,
07:43like,
07:43a small group,
07:44and then later,
07:45a bigger group din.
07:46So, ano,
07:47grab those opportunities
07:48to practice,
07:49have those little episodes
07:50of micro-bravery.
07:52And then,
07:52sana din,
07:53ano,
07:54re-visualize
07:55yung goals natin.
07:56So, ginagawa ito
07:57ng mga athletes,
07:58ha,
07:59na, ano,
07:59ano ba yung target natin
08:02when it comes to
08:02building that confidence?
08:04Gusto ba natin
08:05public speaking levels ba?
08:07Or gusto natin
08:08yung that quiet confidence
08:09na,
08:10it's like,
08:10I don't have to please anyone,
08:12I'm just really comfortable
08:13in my own skin.
08:15So, ano,
08:15you would like to adhere
08:16to whatever principle
08:18that you would like
08:19to stick with.
08:21And then,
08:21lastly,
08:22ano din,
08:22pinaka-goal naman
08:23nating lahat
08:25is, ano,
08:26to be comfortable
08:27in your own skin.
08:28Yun yung ultimate,
08:29ultimate naman
08:30yung confidence sa atin,
08:32di ba?
08:32So, ano,
08:34whether,
08:35ano,
08:36we don't need to
08:37fulfill yung expectations
08:39ng ibang tao.
08:40So,
08:40hindi naman kailangan na,
08:41ano,
08:42very, ano tayo,
08:44extroverted tayo.
08:45Kasi,
08:46what if we're the type
08:47of people talaga
08:48na we just like,
08:49you know,
08:49like having our own time,
08:51our own space.
08:52So,
08:52whatever you are,
08:53whatever you're comfortable with,
08:55whatever your preference
08:56that you would want to be,
08:58basically,
08:59that is confidence already.
09:00Okay,
09:01maraming maraming salamat po
09:02sa inyong oras,
09:03Dr. Catherine Chan.
09:05Maraming tayo natutuhan.
09:06Yan.
09:07Maraming salamat,
09:08Dr.
09:08Dr.
09:08Dr.
09:08Dr.
09:08Maraming salamat,
