What is Emotional Literacy? Understand Your Emotions, Understand Yourself

Emotions play a huge role in our lives, our actions and our relationships. Yet, most of us know surprisingly little about what they are, how we experience them and why we have them in the first place. Some psychologists might say we’re low on “emotional literacy.”

This lack of emotional literacy leaves us ill-equipped to manage the variety of emotions we experience on a normal day, let alone during a pandemic. Focusing on naming, expressing and dealing with our emotions — the ones we like and the ones we don’t — is important for our mental health. By learning more about your emotions and how to name them, express them, and deal with them, you can use them to better navigate your daily life, make better decisions and feel more at ease.

What are emotions?  

Emotions are sort of like our internal road signs or stoplights, but with the lights flashing in different parts of our bodies in different ways. There’s a subjective part, which is how you feel in the moment — what we might call happiness, sadness or fear. There’s a physiological component, which is how your body reacts to what you’re experiencing (clenched teeth? squeals of delight?). And then there’s often a behavioural component, which is the action you take in response to how you feel.

How are emotions felt in the body?  

Emotions physically manifest themselves in a variety of ways. Your breathing or heart rate might speed up or slow down. Your body temperature might rise or fall, leading you to feel warm or cool. Your facial expressions and body language might change — furrowing your brow and slumping your shoulders when you’re feeling frustrated, for instance. And finally, emotions might trigger movements, like tapping your foot or twirling your hair when you’re feeling nervous or impatient.

Why do we have emotions?  

First and foremost, emotions are thought to serve an evolutionary purpose. Our ancestors who felt fear and ran away (red light!) when they saw tigers survived, while those who felt nothing did not.

Another way to put it would be to think of emotions as motivators. We are motivated to do things that lead to comfortable emotions (green light!) and avoid doing things that lead to uncomfortable emotions. Once again, this plays a key role in our survival, leading us to seek out food, avoid danger and reproduce.

Emotions also help us communicate and collaborate with others, and therefore play a key role in helping our society run smoothly.

How does naming our emotions help?  

Putting our feelings into words can reduce the intensity of negative emotions and make them more manageable.

For example, in a study of people with a spider phobia, researchers found that when participants described the anxiety they were feeling in the presence of a giant tarantula, they were better able to manage their anxiety when they were exposed to the tarantula one week later. In fact, the participants who described their anxiety in greater detail actually experienced the least amount of anxiety, including dulled physical responses like less sweaty palms.

Putting feelings into words is thoughti to decrease activity in the amygdala, the part of the brain that drives our responses to fear and stress, and increase activity in the prefrontal control regions, parts of the brain associated with regulating and making sense of emotions.

How emotions connect us with others 

According to emotion scientist Marc Brackett, the Founder and Director of the Yale Center for Emotional Intelligence, labeling our emotions also helps us describe what we’re going through, which helps us get help from others. We can’t empathize without being in touch with how we’re feeling ourselves, so this language of emotions helps us provide support that matches what someone is feeling, foster connections, commiserate and solve problems together.

By better understanding our emotions, becoming more aware of their effects and labelling them more accurately, we’re better able to make sense of how we’re feeling and act in ways that contribute to greater emotional wellbeing. That’s the power of getting real about how you feel.

If your emotions are overwhelming, persistent and/or are interfering with your daily functioning, it’s important to seek mental health support.

Sources:   

https://plato.stanford.edu/entries/emotion/

https://www.psychologytoday.com/us/blog/anger-in-the-age-entitlement/201701/emotions-in-the-social-world

https://www.scn.ucla.edu/pdf/Torre(2018)ER.pdf

https://www.psychologicalscience.org/news/releases/that-giant-tarantula-is-terrifying-but-ill-touch-it-expressing-your-emotions-can-reduce-fear.html

https://www.marcbrackett.com/a-word-is-a-world/

Affect Labelling Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer,J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological  Science, 18(5), 421–428. doi:10.1111/j.1467-9280.2007.01916.x

 


Originally posted on www.cmha.ca

Hope for Older Adults with Treatment-Resistant Depression

The largest study of treatment-resistant depression in older adults has found that augmenting commonly used antidepressants with the antipsychotic drug aripiprazole can induce remission of depressive symptoms in 30 per cent of patients.

The results of the Optimizing Outcomes of Treatment-Resistant Depression in Older Adults (OPTIMUM) clinical trial have just been published in the New England Journal of Medicine.

CAMH and the University of Toronto collaborated with leading institution the Washington University School of Medicine and several other research centres on the study, which included 742 participants over the age of 60 with treatment-resistant depression, meaning that at least two courses of treatment had been unsuccessful in improving symptoms. Up to one in three people diagnosed with depression are considered treatment resistant.

“There are a lot of myths about depression in older people.  It is a myth that older people have higher rates of depression and it is a myth that depression in older people is more resistant to treatment,” said study co-author Dr. Benoit Mulsant, Clinician Scientist at CAMH. “This study shows that there are effective treatments for older people and they can recover and live happier, healthier lives.”

The study compared the efficacy of different medications: One group had aripiprazole (brand name Abilify) added to their existing anti-depressant. Another group had the drug bupropion (brand names Wellbutrin and Zyban) added instead. A third group had lithium added while a fourth and fifth group tapered off the anti-depressant they were using and switched to bupropion or nortriptyline.

Participants in each group reported improvement in their mental health over the 10-week course of treatment, but those who were given aripiprazole improved the most, with 30 per cent of participants showing remission in symptoms, compared to 20 per cent who improved when switched to bupropion.

Typically, when patients do not respond positively to a first course of treatment for mental illness, physicians will try one treatment after another until they find something that works and does not have debilitating side-effects. For example, problems with balance can be a risk factor for some anti-depressants that increase the risk of falls and injury and have a devastating impact on older patients.  The OPTIMUM study found that while patients who received aripiprazole or bupropion both showed similar improvements in mental health, those taking bupropion were at greater risk for serious injury due to falls.

“By establishing the likelihood that different treatment options will be effective, and the risks attached to each treatment, we can ensure that we are choosing the best option to help patients with treatment-resistant depression,” said co-author Dr. Daniel Blumberger, Clinician Scientist at CAMH and Director of the Temerty Centre for Therapeutic Brain Intervention. “We may not know for certain which treatments will work, but we know which ones are most likely to. In this way, we can quantify that we are making the best choices for our patients.”

Dr. Mulsant says that research into mental illness treatments for older adults has been lacking compared to other age groups. He and Dr. Blumberger are two of a small number of senior scientists in the world specializing in treatment-resistant depression in late life.

“Over the past 15 years CAMH has become a leader in North America in research into geriatric depression,” said Dr. Mulsant. “That is why colleagues from places like Columbia University and UCLA want to work with us.”

About The Centre for Addiction and Mental Health (CAMH)

CAMH is Canada’s largest mental health and addiction teaching hospital and a world leading research centre in this field. CAMH combines clinical care, research, education, policy development and health promotion to help transform the lives of people affected by mental illness and addiction. CAMH is fully affiliated with the University of Toronto, and is a Pan American Health Organization/World Health Organization Collaborating Centre. For more information, please visit camh.ca or follow @CAMHnews on Twitter.

 


Originally posted on www.camh.ca

Recognizing and Managing Stress

What is stress?

Stress is something we all experience. When we talk about being stressed, we are referring to a mental state of worry and anxiety. This is usually a result of being exposed to a stressor (a perceived threat, harm or event).

Stress serves a purpose and isn’t always bad. It can protect us from harm, such as when we need to drive safely in bad weather. It can also motivate us (such as when we need to study for an exam). But stress that is intense and lasts too long can be harmful to our physical and mental health.

Stressors vary in intensity (how severe they are) and duration (how long they last). Daily hassles like heavy traffic are short-term stressors. Meanwhile, life events like losing a job or the death of a loved one are longer-term stressors. Living in poverty or poor housing is also a type of long-term stressor.

The physical effects of stress

Studies have found that intense and sudden stress causes changes in heart rate and breathing, muscle tension and sweating. Long-term stress can lead to high blood pressure, clogged arteries and obesity.

When we experience a stressful event, the brain sends a distress signal to a part of the brain called the hypothalamus. This area of the brain then communicates with the rest of the body through the nervous system, giving us the energy and drive to respond. This is called the fight-or-flight response.

This response is helpful at times, such as when you need to leave a building during a fire alarm. But if the stress response keeps happening even when there is no threat, it can be hard on the body and mind.

How do you know if stress is having a negative impact on your well-being?

Signs of stress include:
  • irritability
  • moodiness
  • fatigue
  • sleep problems
  • constant worry
  • trouble concentrating

High levels of stress can also cause physical symptoms such as headaches, stomach upset, muscle aches and chest pain. If you’re experiencing these signs, it’s a good idea to see your doctor to rule out any other medical concerns.

Many of the strategies introduced in Well Central’s courses can help you manage stress. You may also want to consider seeking help through counselling. This can help you address the underlying reasons for the stress.

It is helpful to build stress-relieving activities into your everyday life. Use a variety of strategies, including exercise, to manage stress on a regular basis.

Helpful strategies for managing stress

A wide range of activities can help reduce stress and boost well-being. Consider the list below and make note of the ideas that fit for you. Do a few of these activities every day.

Talk it out

Talking about how we feel often provides a sense of relief. Carrying our troubles within ourselves tends to make them more of a burden. If the matter is deeply personal, consider sharing your situation with a trusted friend or with a counselor.

Get active — work it out

Exercise helps to reduce stress and strong emotions. The most effective approach is to make physical activity a part of your daily routine.

Journalling

Writing things down in a diary or journal is a good way to express emotions, especially when they’re difficult to talk about. You don’t need to be an experienced writer. You could write down thoughts, key words, or even doodle to express yourself.

Mindfulness

Mindfulness brings awareness to the present moment. This helps you recognize and acknowledge the emotions you are experiencing. You don’t need to judge them or do anything about them at that moment — just notice them. Being mindful also helps to avoid worrying about the future or focusing on a past you can’t change.

Problem-solve

Try to address the root cause of your stress. Take a problem-solving approach to focus on a specific problem that is troubling you. Consider your options, choose one and follow through with a plan to deal with it.

Be creative

Use creative outlets to soothe stress and strong emotions. This includes things like listening to music, making art, or other hobbies that use your hands and require your focus.

Get distracted

Sometimes we just need a break from our worries and stress. Play games, do puzzles or watch a comedy. These are great ways to lift the spirits and provide some stress relief.

Human touch

If you have people in your life you are close to, hugs and affection can reduce stress and boost the immune system. When no one is available, it can be soothing to rub some lotion on your hands, or massage your face or neck.

Reach out

When you are dealing with lots of stress, don’t carry it alone. Reach out to friends, coworkers, family or health professionals to get support.

 

Originally posted on www.wellnesstogether.ca

Uncovering the Faces of Anxiety

Around three million Canadians have an anxiety disorder. One in four will experience an anxiety disorder at some point in their lifetime.[1]

Anxiety disorders are one of the most common types of mental health disorders in Canada. They have a major impact on the lives of those affected. It’s important that we understand what anxiety disorders are, and what they look like. Then we can learn techniques to support ourselves and others through anxiety.

Anxiety and anxiety disorders

Anxiety is a normal, temporary reaction to stress. On the other hand, anxiety disorders involve intense and prolonged reactions. They can have debilitating symptoms. Some examples are shortness of breath, heart palpitations, and irritability. These symptoms don’t match up with the reality of the situation or the risks it poses.

Key differences:

  1. Stressor. A stressor is something that causes an anxiety reaction. For example, writing an exam could be a stressor. So can preparing for an interview, or having an argument with a friend. Those with an anxiety disorder may not be able to manage these situations. They might experience continued uneasiness and tension. This impacts their ability to move beyond the event. In turn, it disrupts and influences future behaviour.
  2. Intensity and length. Anxiety disorders often produce intense and lengthy emotional responses. These responses are often very intense relative to the stressor. Anxiety is fleeting, whereas anxiety disorders are ongoing and hard to overcome. Anxiety disorders can also impact your physical health. Physical symptoms may include headaches, dizziness, and in some instances, high blood pressure.
  3. Impairment. Anxiety disorders may impact your day-to-day functioning. Avoidance is a common tactic used to prevent anxiety episodes. People might want to avoid environments where stressors may occur. This can cause isolation, as people withdraw from daily life.

Causes of anxiety disorders

Researchers are learning that anxiety disorders are like allergies: They can run in families, and have a biological basis. Anxiety disorders may develop from a complex set of risk factors. These include genetics, personality, and life experience.

Here are some theories on how anxiety disorders can develop:

  1. Medical. In some cases, medical issues may be a contributing factor (e.g. diabetes, heart disease, trauma). Most anxiety disorders develop in childhood and adolescence. Yet, a medical cause is more likely to be a contributing factor later in life. This is because people are more likely to develop health problems as they age.
  2. Genetics. While science has yet to identify an exact gene, it’s believed that genetics play a role. Genetics may increase the risk of developing an anxiety disorder. Scientists believe that chromosomal irregularities connect genetics and anxiety disorders. (Chromosomal irregularities are missing, extra, or irregular portions of the chromosomal DNA.) Dr. Amy Przeworski is a researcher at Case Western Reserve University in Cleveland. She says that “individuals inherit a predisposition to being an anxious person.” She also said that “about 30 to 40 percent of the variability is related to genetic factors.”[2]
  3. Psychological. There are several psychological theories on the causes of anxiety disorders. However, each theory only explains one part of the diagnosis. Anxiety disorders can be caused by interpersonal conflict or dysfunctional thought patterns. An example of a dysfunctional thought pattern is overestimating a situation’s danger level. They can also be conditioned responses learned over time. These are only some of the psychological causes. We should also consider the overlap with other mental health conditions like depression. These can make someone more likely to develop an anxiety disorder.[3]

There are many factors that could cause someone to develop an anxiety disorder. With more research, we may be able to come up with exercises or measures to prevent them. These measures could limit the prevalence of anxiety disorders.

Types of anxiety disorders 

There are six major categories of anxiety disorders. Each one has different symptom profiles.

  1. Generalized Anxiety Disorder (GAD). One out of every 20 people suffers from GAD in Canada.[4] People with GAD may experience chronic, excessive, and uncontrollable worry. Some other symptoms of GAD are tension, fatigue, and difficulty concentrating or falling asleep.
  2. Obsessive-Compulsive Disorder (OCD). Compulsions are repetitive, sometimes stereotypical behaviours. (In this case, “stereotypical” means the behaviour does not serve a specific function.) Some examples are handwashing, skin-picking, or rocking movements. They can also be mental acts that the person does to prevent or reduce their anxiety. Even if they try to resist it, people may feel an urge to perform the action.[5]
  3. Panic Disorder. Panic disorders are often marked by repeated fears. These fears can last for several minutes or longer. They often occur unexpectedly in the absence of a threat. In these situations, they tend to peak rapidly and cause symptoms of panic. This is often accompanied by a sense of imminent danger. [6]
  4. Phobic Disorder. One out of every 10 people in Canada has a phobia.[7] The fear is often considered excessive and disproportionate. This is because it often does not match the situation’s actual danger level. When someone with a phobia is exposed to the thing they fear, it triggers an anxiety response. These responses can sometimes grow into full-blown panic attacks.
  5. Post-Traumatic Stress Disorder (PTSD). One out of every 10 individuals in Canada will experience PTSD in their lifetime.[8] PTSD develops after someone experiences or witnesses a traumatic event. This can cause intense fear, helplessness, or horror. This could include responses to powerful one-time incidents or chronic/repetitive experiences.
  6. Social Anxiety Disorder. About eight percent of Canadians will experience social anxiety disorder in their lifetime.[9] People with social anxiety disorder get nervous and uncomfortable in social settings. This is regardless of whether the situation is formal or informal. This can often lead individuals to become isolated. This leads them to minimize their contact and engagement with others.

How to manage symptoms of an anxiety disorder

It is possible to manage the symptoms of anxiety disorders. Use the techniques below when you feel anxious.

  1. Connect with others. Loneliness and isolation set the stage for anxiety. By connecting with people who are supportive, caring, and sympathetic, you can feel less vulnerable. Vulnerability can contribute to anxiety manifesting. Make it a point to regularly be part of a community. The community can be composed of friends or family, self-help groups, or support groups. You could even share your experience with a trusted loved one or a counsellor.
  2. Practise relaxation techniques. Practising relaxation every day can help manage anxiety symptoms. It can also increase relaxation. This benefits your emotional well-being over time. There are many things you can do to relieve feelings of anxiousness. They include meditation and deep breathing exercises. Another technique is progressive muscle relaxation. This involves controlling your body’s muscular tension.
  3. Exercise regularly. Exercise is a natural stress and anxiety reliever. When exercising, your body produces endorphins. These are chemicals that combat fatigue and stress. Rhythmic activities are especially effective. These activities require moving both your arms and legs. This includes activities like walking, swimming, or dancing.
  4. Get enough sleep. Sleep is one of the most important ways to manage anxiety. Those who struggle with anxiety often have trouble getting to sleep. If you struggle with sleep, try meditating before bed to help clear your mind. It is also important to create the right environment for sleeping. For example, it’s best not to eat an hour before bed. In addition, keeping a consistent sleep schedule increases your quality of sleep.
  5. Be smart about caffeine, nicotine, and alcohol.
    1. If you struggle with anxiety, you may want to try drinking less caffeine, or cutting it out completely. Caffeine increases cortisol levels, which can lead to anxiousness.[10]
    2. Many people think nicotine is a relaxant, but it is actually a powerful stimulant. It produces epinephrine (adrenaline) when inhaled. This causes a spike in glucose levels that changes your bodily functions. It increases your blood pressure, heart rate, and respiration. All these changes increase the likelihood of anxiety.[11]
    3. Since alcohol serves as both a stimulant and a depressant, it is a key factor if you struggle with anxiety. When you drink alcohol, your blood alcohol content (BAC) rises. This causes your mood and emotions to change. However, as your BAC decreases, anxiety can develop. This also comes with depression and fatigue.[12]
  6. Train your brain to stay calm. Worrying is a mental habit you can learn to manage. Set aside dedicated time in your day to focus on difficult events or tasks. Write them down to assess the scenario. Reflect on how to approach or manage the situation. You can build resilience by challenging anxious thoughts and learning to accept uncertainty. This can reduce anxiety and fear.

Regardless of diagnosis, we can all benefit from a better understanding of anxiety and reduction techniques. If you feel you or a loved one may have symptoms of an anxiety disorder, speak to a healthcare professional. They can help you get proper diagnosis and treatment.

References:
  1. Public Health Agency of Canada. (2015). Mood and Anxiety Disorders in Canada. Retrieved May 17, 2017, from https://www.canada.ca/content/ dam/canada/health-canada/migration/healthy-canadians/publications/ diseases-conditions-maladies-affections/mental-mood-anxietyanxieuxhumeur/alt/ mental-mood-anxiety-anxieux-humeur-eng.pdf
  2. Waszczuk, M., Zavos, H., & Eley, T. (2013, June). Genetic and environmental influences on relationship between anxiety sensitivity and anxiety subscales in children. Retrieved May 17, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3878378/
  3. Tracy, N. (2016, June). What Causes Anxiety Disorders to Develop? – Anxiety Disorders – Anxiety Panic. Retrieved May 17, 2017, from https://www.healthyplace. com/anxiety-panic/anxietydisorders/what-causes-anxiety-disorders-to-develop/
  4. Canadian Psychological Association. (2014, December). “Psychology Works” Fact Sheet: Generalized Anxiety Disorder. Retrieved May 17, 2017, from http://www.cpa.ca/docs/File/Publications/FactSheets/ PsychologyWorksFactSheet_GeneralizedAnxietyDisorder.pdf
  5. Canadian Psychological Association. (2009, January). “Psychology Works” Fact Sheet: Obsessive Compulsive Disorder. Retrieved May 17, 2017, from http://www.cpa.ca/docs/File/Publications/FactSheets/ PsychologyWorksFactSheet_ObsessiveCompulsiveDisorder.pdf
  6. Canadian Psychological Association. (2009, May). “Psychology Works” Fact Sheet: Panic Disorder. Retrieved May 17, 2017, from http://www.cpa.ca/docs/ File/Publications/FactSheets/PsychologyWorksFactSheet_PanicDisorder.pdf
  7. Canadian Psychological Association. (2015, January). “Psychology Works” Fact Sheet: Phobias. Retrieved May 17, 2017, from http://www.cpa.ca/docs/ File/Publications/FactSheets/PsychologyWorksFactSheet_Phobias.pdf
  8. News, CBC. (2008, September 18). Almost 1 in 10 Canadians has posttraumatic stress at some point: study. Retrieved May 17, 2017, from http://www.cbc.ca/news/technology/almost-1-in-10- canadianshas-post-traumatic-stress-at-some-point-study-1.773448
  9. CMHA. (n.d.). Mental Health. Retrieved May 17, 2017, from https:// www.cmha.bc.ca/documents/social-anxiety-disorder-2/
  10. Veleber, D. M., Templer, D. I., & California School of Professional Psychology – Fresno. (1984, September). Effects of Caffeine on Anxiety and Depression. Retrieved May 17, 2017, from https://pdfs.semanticscholar. org/f29a/18c89b6f6d464e9398c898699451d555af5d.pdf
  11. Psychology Today. (2017, April 17). Nicotine. Retrieved May 17, 2017, from https://www.psychologytoday.com/conditions/nicotine
  12. Wolitzky-Taylor, K., Brown, L. A., Roy-Byrne, P., Sherbourne, C., Stein, M. B., Sullivan, G., Craske, M.G. (2015). The impact of alcohol use severity on anxiety treatment outcomes in a large effectiveness trial in primary care. Journal of Anxiety Disorders, 30, 88–93. http://doi.org/10.1016/j.janxdis.2014.12.011

 

Originally posted on www.wellnesstogether.ca

Navigating Parenthood with a Mental Illness

As a parent, it’s common to experience stress, anxiety, and feeling overwhelmed at times.  But these challenges can get amplified for parents also managing a mental illness. I was diagnosed with bipolar disorder before the birth of my children. I walked into parenthood knowing it would be just a little different than the experiences of some of my peers.

Understanding mental illness and its impact on parenting

Mental illness can affect all areas of life, including parenting. For some parents, depression or anxiety can make it challenging to find the energy and motivation to engage with their children.  Social anxiety may affect a parent’s ability to attend school events or engage in playdates, which may impact their child’s social development. However, mental illness can be managed. There are things a parent can do to support themself to reduce the impact on their children.

The stigma of mental illness

Unfortunately, the stigma surrounding mental illness can cause parents to feel ashamed, embarrassed, or guilty about their condition. It can lead to feelings of isolation or a reluctance to seek professional help.

As a parent with a mental illness, it’s important to recognize that you are not alone. One in five people will experience a mental health problem during their lives, and parents are not immune. It’s helpful to seek a support network of fellow parents or mental health professionals who can offer guidance and understanding.

Coping strategies for parents with mental illness

One of the most important things parents can do is to develop coping strategies that work for them. This may include seeking therapy, practicing mindfulness, or finding healthy ways to manage stress.

It’s also important for parents to be honest with themselves about their limitations and to communicate those limitations with their children and partner. For example, a parent with bipolar disorder may need to temporarily take a step back from parenting responsibilities during intense mood swings. My partner has had to step up many times while I took care of myself.

Balancing self-care and parenting responsibilities

It’s easy for parents to neglect their self-care in favor of their children’s needs. It becomes even harder when you’re managing your mental health on top of it all. However, it’s important to remember that caring for yourself is essential to being a good parent.

This may mean setting aside time for exercise, meditation, or other self-care activities. Self-care looks different for everyone. It may also mean enlisting the help of friends, family members, or professional caregivers to provide support when you need it.

Talking to children about mental illness

As children grow older, they may become curious about their parent’s mental health. It’s important for parents to have open and honest conversations with their children about mental illness and to provide age-appropriate explanations of their condition. My own children were naturally curious about the medications I take every day. When they were younger, I explained that I had a “buzzing brain” that needed medicine, and as they’ve aged, we’ve had more in-depth conversations about my bipolar disorder and ADHD.

Talking to children about mental health can help children develop empathy and understanding for their parent’s struggles. It can also help them learn to communicate effectively about mental health in their own lives. Some illnesses have a genetic component, so it’s helpful for children to recognize the symptoms in themselves so they can reach out for support if the time comes.

The importance of seeking professional help and support

One of the most important things parents with a mental health condition can do is seek professional help and support. This may include therapy, medication, or support groups for parents with mental illness and their partners.

It’s important to remember that seeking help is a sign of strength, not weakness. When I first began my parenting journey, I felt horrible about needing support and medication, but my partner helped to put things into perspective for me. I wouldn’t think twice about taking medication for a physical ailment, so why did I see this differently? By taking steps to care for your mental health, you’re setting a positive example for your children and helping to break down the stigma surrounding mental illness.

Embracing your journey

Parenting with a mental health condition can be a challenging journey but also an opportunity for growth and resilience. Parents with mental illness can provide a loving and stable home for their children by developing coping strategies, seeking support, and prioritizing self-care. Being a parent with a mental illness does not automatically mean your children will have an unhappy or unstable home life.

Remember, you are not alone. There are millions of parents around the world who are navigating this journey alongside you. By sharing your experiences and seeking support, you can overcome parenting challenges with a mental health condition and embrace the joys of parenthood.

 


Originally posted on www.mentalhealthcommission.ca

Mental Health in Media and the Power of Positive Portrayals

Entertainment and media can influence us in many ways, both positively and negatively, and how mental illnesses are portrayed through these media has the power to potentially heal – or harm – an audience.

For the past eight years, Au Contraire film festival has been showcasing films that explore mental health and mental illnesses. The purpose: to destigmatize mental illness and bring people together through storytelling and lived experiences. This year, you can also participate online.

Here at CMHA, we also aim to tackle stigma and reduce negative perceptions around mental health. One part of this is addressing how mental illnesses are depicted in mainstream media. For instance, films with accurate and positive representations of mental illnesses, and mental health generally, can increase awareness, reduce stigma, and make people feel seen and less alone.

To celebrate the Au Contraire film festival coming to your own screens October 22-24, we asked our colleagues at CMHA to share their recommendations of films with positive portrayals of mental health and addictions.

Inside Out (2015)
Inside Out follows a young girl named Riley and her emotions – Joy, Fear, Anger, Disgust and Sadness – as she navigates a new city, house and school. The film does an excellent job of identifying our feelings and naming our emotions. This simple practice can actually support our mental health and help us – and others around us – understand what we’re going through.

Silver Linings Playbook (2012)
Recently diagnosed with bipolar disorder, Pat moves back in with his parents as he tries to rebuild his life and reunite with his ex-wife. Along the way, Pat meets Tiffany, a girl with mental health issues of her own. The film Silver Linings Playbook demonstrates the importance of relationships and family support for individuals with mental health problems.

A Beautiful Mind (2001)
Based on the real life of brilliant mathematician John Forbes Nash Jr., A Beautiful Mind is a portrayal of one person’s experiences of schizophrenia and how it was treated in the 1950s. This historical interpretation of living with a serious mental illness may contribute to greater understanding and compassion.

The Perks of Being a Wallflower (2012)
The Perks of Being a Wallflower is about Charlie, an introverted high school student who befriends two seniors and discovers the joys of friendship and first love while confronting his past. This coming-of-age tale is a raw look at the high school experience that touches on serious matters of suicide, grief, anxiety and trauma. The Perks of Being a Wallflower presents the power of recognizing when you are struggling with your mental health, speaking up, and seeking help for your concerns.

Little Miss Sunshine (2006)
In Little Miss Sunshine, a family takes a cross-country trip in their VW bus as they try to get their young daughter into the finals of a beauty pageant. The story taps into complex family dynamics and reveals various themes of depression, substance use, suicide and more. Little Miss Sunshine highlights how we as humans are all facing our own challenges.

Good Will Hunting (1997)
Will Hunting, a janitor at an American university, has a gift for mathematics. He seeks and finds direction through a profound relationship with a psychologist, played by Robin Williams (a celebrated actor who would go on to lose his life to suicide many years later.) Good Will Hunting reveals the power of human connection in relation to our mental health journey.

What’s Eating Gilbert Grape (1993)
A young man in a small American town struggles to care for his intellectually disabled younger brother and obese mother while attempting to pursue his own happiness. What’s Eating Gilbert Grape showcases the human experience and the feelings that come with it. The film touches on overarching themes of mental health while emphasizing how certain life events can help build resiliency.

La vie avec un brin de folie (2004)
La vie avec un brin de folie is a short, animated production that follows two individuals, a former psychiatrist and worker, as they share their thoughts on the treatment of mental illnesses, while debunking myths and prejudices about mental illness.

Il ventait devant ma porte (2014)
This feature documentary, Il ventait devant ma porte, follows filmmaker Pierre Goupil, who has bipolar disorder, as he recounts his difficult relationship with the illness and looks back on his journey as an artist in a society that marginalized him. The film celebrates the act of creation, social ties and the freedom of the individual.

Ces voix oubliées (2008)
Ces voix oubliées follows 15 people with mental health problems who are invited to participate in a program that promotes recovery through singing. As singers, they will go on to record an album and perform on stage before a large audience. The documentary spotlights a sense of community and how creative outlets can support those with mental illnesses.

Analyzing how mental health is being portrayed in media is a great exercise that can reduce stigma and drive social change. These thought-provoking films, and others that positively portray mental illnesses, can increase our empathy buckets and provide a sense of hope for those living with their own lived experiences.

 


Originally posted on www.cmha.ca

Alcohol Addiction: 6 Steps to Self-Intervention

If you’ve been struggling with addiction to alcohol, you may not know what steps to take to acknowledge and deal with the problem. In many cases, people take their first steps toward recovery when a loved one stages an intervention for them.

What do you do, though, if you realize you need to make a big change and no one is stepping forward to push you into action? You already took one of the hardest steps: recognizing that you need help. You’re now in a position to stage your own intervention, in essence. You can create your own plan for intervention and recovery, setting yourself on the journey to sobriety and to regaining your life again.

Keep reading to learn why a self-intervention may be the right step and what steps you can take to get the help you need and turn your life around.

Why Do You Need Intervention?

When you reached a point where things in your life are going wrong because of alcohol addiction, it may be time for an intervention. Often families or friends will stage a professional intervention to try to overcome their loved one’s resistance to treatment. Typically they do this when they’ve seen over time that their loved one isn’t going to get the professional help they need or if their loved one continues to deny that they even have any kind of problem with alcohol.

If you’re aware of the problems that your relationship with alcohol is causing, you may be strong enough to reach out for help yourself. Perhaps you lost your job because you called out sick one too many times, and the shock made you realize the hold alcohol has over your life. You may have gotten into a DUI or been arrested for behaviour while you were drinking. Maybe you’ve caused real damage to yourself or to people you love, and you suddenly realized you’ll do anything to prevent that from happening again.

Some people realize they need an intervention when they come off a bout of binge drinking and understand that they’re just not capable of staying sober for more than a day or two on their own. Perhaps your drinking is causing financial problems on top of everything else. You may just have gotten tired of trying to explain away your drinking to get your family and friends to leave you alone.

You may even have arrived at the realization that it’s time for a big change because you’ve hit a wall in terms of your mental health. Studies show that half of the people with a substance abuse disorder also experience clinical depression — and on the flip side of the statistics, about half of people with depression also have a substance abuse disorder. For many, treatment of mental health issues and alcoholism are intricately linked, and dealing with one can lead you to confront the other problem as well.

However you arrive at the understanding that you need an intervention, you should know that reaching out for help is the best possible choice. If you’re walking yourself through your own self-intervention, there are seven major steps that can help you on the journey to recovery and success.

1. Willingness

One of the most important factors in long-term recovery is your willingness to seek sobriety. You have to be willing to ask for help, to face the complexity of the road to recovery and meet the challenges you’ll find along the way. Willingness is part of a life-long commitment to sobriety.

Willingness comes when you enter rehab for yourself. Truly wanting to become a better person is a stronger motivation than trying to get your friends and family off your back or to please them so they don’t leave you. If you attempt long-term sobriety because someone, such as a court or a loved one, forces you to do so, you may not come to recovery with the key factor of willingness.

Having a support system around you helps you develop the willingness needed for successful recovery, whether your support comes from friends and family or the haven that a recovery program can provide. As you recuperate surrounded by help, you’re able to recognize areas in which you’ve been in denial, realize that you have a problem, and reach the acceptance you need help to solve that problem.

2. Research

The next step toward your self-intervention involves research. When you understand the stages of addiction, you’re better prepared to assess your own situation realistically and determine what type of help will be most beneficial. Many studies have been done about everything from the effects of alcohol on your brain and your behaviour to the role of willpower in your recovery. As you gather information and learn the facts about addiction stages and the recovery process, you’re better prepared for what lies ahead.

3. Understanding

Through your research, you’ll come to understand alcoholism and alcohol use disorder in a new way. Alcohol abuse describes a pattern in which people become dependent on alcohol and unable to control their drinking. Dependence on alcohol brings with it an increased tolerance for alcohol, meaning you have to drink more to experience the same desired effects. It also results in withdrawal symptoms when you stop drinking. Withdrawal symptoms often include nausea, tremors, irritability, and sweating, as well as hallucinations and seizures in the more extreme stages.

Alcohol use disorder is technically considered a disorder of the brain. It produces long-lasting changes to the brain and the central nervous system. While alcohol addiction is not solely caused by genetic factors, a family history of alcohol issues can play a role in your own use of addictive substances. In addition, many people with a history of childhood trauma or various mental health conditions, including PTSD, ADHD, and depression, have an increased danger of alcohol use disorder. Of course, social factors such as peer pressure also play a role, as do environmental factors.

4. A Plan

The key to planning a successful alcohol intervention for yourself is creating a working plan with clear steps that will lead you into treatment and recovery. You can initiate this plan by talking with an addiction professional or mental health therapist who has experience with the stages of recovery. You can also start the process by creating a plan on your own, though you’ll want to reach out to professionals in the early stages.

Your plan should include determining whether you’ll need inpatient or outpatient treatment. Research the options available to you, and figure out which will best address your issues. Your options may include detox, behaviour modification therapy, medications, and support groups. Set deadlines for yourself at every stage of your plan to make sure you actually follow through as you arrange your treatment.

5. Support

It’s not a secret to your friends and family that you’re having a problem with alcohol. Your friends have watched your struggle. You may have had confrontations with them in the past — and maybe you’ve come to realize those difficult moments were actually statements of their love for you. And now that you’ve decided to seek help, they’re ready to support you. In fact, support from family and friends can be a vital element in a successful recovery, so don’t close the door to their help.

Even if you’ve decided to create your own self-intervention, think of your friends and family as your personal intervention team. You will need them through the difficult process of treatment and recovery. Ask them for specific help that might make your treatment easier or even possible. For example, friends and family may be willing to drive you to counselling or treatment sessions, or they might help out with child care. Because alcohol addiction often involves everyone in a family, you may find your family members eager to go to family counselling together to help you through this.

Friends and family can also support you emotionally during treatment and recovery. They can provide rational reminders to keep you on the right path, and they can encourage you to follow through with the plans you’ve made when your own willpower starts to flag.

6. Professional Help

Successful recovery from alcohol addiction typically requires professional help. Even after you’ve completed detox, if necessary, professional counselling can help you avoid relapse. Therapy will help you learn to deal with cravings and triggers that tempt you to start drinking again. It also helps you learn to cope with the stresses of life without leaning on alcohol.

You can choose from several different types of therapy when seeking professional help. All types of counselling are helpful to different people, and an addiction specialist can help you determine which treatment plan is right for you. Among the types of therapy you might consider are the following:

  • Group therapy: Within a group of your peers, you can get both the support and challenge you need during rehab and recovery.
  • 12-step programs: Alcoholics Anonymous pioneered this peer-support network that helps those with alcohol addiction to abstain from alcohol. Other versions, such as Celebrate Recovery and SMART Recovery, have sprung up in their wake.
  • Residential treatment: When you move into a residential treatment center, you’re automatically separated from all the people and triggers that encourage your alcohol use. Residential treatment has a high success rate, sometimes covered by medical insurance.
  • Family therapy: Because alcohol addiction affects the entire family, often the whole family thrives by seeking counselling together — and you may be more likely to stick with the therapy when your family’s involved.
  • Outpatient treatment: Intensive outpatient treatment can provide many of the same types of therapists and techniques as residential treatment, but it allows you to live at home and in some cases to continue with work or school.
  • Cognitive Behavioural Therapy: CBT, as it’s often called, gives you tools to manage your thought life and your emotional reactions. Cognitive behavioural therapists will teach you how to avoid triggers and encourage healthy thoughts.
  • Dialectical Behavioural Therapy: This type of therapy, also known as DBT, focuses on changing unhealthy behaviours, such as alcohol abuse, and encouraging healthy behaviours.

Consider Rehab as an Option for Treatment

Many people with alcohol addiction need to start their treatment with rehab. A rehab program keeps you safe while you undergo the withdrawal symptoms that typically occur when you stop drinking. You’re protected if you should experience hallucinations or seizures, and you have access to the continued help you need to get through detox.

When you embark on evidence-based rehab, you have access to experts who can help you with medication management, medical detox, and mental health therapy, including CBT and DBT. A well-designed rehab program also offers group and individual therapy, acting as a community to help you get and stay sober. A program that features a holistic approach also offers exercise and mindfulness to support your physical health and well-being.

In addition, your rehab program will incorporate family support, offering education and therapy so family members can continue to support you. As you move into recovery, the addiction specialists help with relapse management and aftercare, providing continued therapy and help as needed.

 


Originally posted on www.edgewoodhealthnetwork.com

5 Tips for Starting a Conversation with Your Friend About Mental Health

It can be challenging to talk about mental health with friends and loved ones, as there is often a fear of being judged or misunderstood. In this post, I will share five tips for starting a conversation with your friend about their mental health.

Why it’s important to have conversations about mental health

Before we dive into the tips, let’s take a moment to discuss why it’s important to talk about mental health. Mental health issues are incredibly common, yet they are still heavily stigmatized in our society. Those who struggle with mental health often feel isolated and alone, which can aggravate their symptoms and lead to a worsening of their condition. By having open and honest conversations about mental health, we can help break down the stigma and create a more supportive and understanding environment. But the question is, how do you know when a friend is struggling with their mental health?

The signs that someone might be struggling with their mental health

Changes in behaviour

  • No longer participating in activities they once enjoyed
  • Isolating themselves from friends and family, and communicating less than normal
  • Change in appetite
  • Sleeping more and still feeling tired
  • Increased use of substances
  • Changes in care of personal appearance or living space
  • Being less productive at work or school
  • Posting worrying messages on social media

Changes in mood

  • Significant changes in mood, from very high to very low
  • Overreacting to situations
  • Sounding hopeless
  • Feeling anxious, or worrying more

Changes in what they say to you or others

  • “I hate myself.”
  • “I’m messing up everything in my life.”
  • “What’s the point?”

Common barriers to talking about mental health

There are many reasons why people might be hesitant to talk about mental health. Some common barriers include:

Stigma

As I mentioned earlier, mental health issues are still heavily stigmatized in our society. This can make it difficult for people to open up about their struggles, as they may fear being judged or misunderstood.

Lack of knowledge

Many people simply don’t know enough about mental health to feel comfortable discussing it. They may not know the right words to use or the best way to approach the topic.

Fear of making things worse

Some people may worry that bringing up mental health will only make things worse for their friend. They may feel like they don’t have the skills or knowledge to offer the right kind of support.

Now that we’ve talked about why it’s important to have conversations about mental health and some common barriers to doing so, let’s dive into some tips for starting the conversation.

1. Choose the right time and place

It’s important to choose a time and place where your friend feels comfortable and safe. You want to make sure they have your full attention and that there are no distractions that might make them feel uncomfortable or vulnerable. It’s also a good idea to choose a time when you both have plenty of time to talk, so you don’t feel rushed or interrupted.

2. Use open-ended questions

When you’re starting the conversation, it’s important to use open-ended questions that encourage your friend to share more about their experiences. For example, you might ask, “How have you been feeling lately?” or “Can you tell me more about what’s been going on for you?” This can help your friend feel like you’re genuinely interested in hearing about their experiences, rather than just trying to get them to open up.

3. Be non-judgmental

It’s important to approach the conversation with an open mind and a non-judgmental attitude. Your friend may be hesitant to share their experiences if they feel like they’ll be judged or criticized. Instead, try to listen actively and offer support without trying to “fix” their problems.

4. Share your own experiences

If you’ve struggled with mental health in the past, it can be helpful to share your own experiences with your friend. This can help them feel less alone and more understood. However, be careful not to make the conversation all about you – remember that the focus should be on your friend’s experiences and needs.

5. Offer ongoing support

After the conversation is over, it’s important to offer ongoing support to your friend. Let them know that you’re there for them and that you care about their well-being. Check in with them regularly and offer to help them find professional support if needed.

Starting the conversation is just the first step – it’s also important to know how to continue the conversation and offer ongoing support to your friend. Here are some tips:

Be patient

Remember that your friend may not be comfortable opening up right away. It’s important to be patient and give them space to share at their own pace.

Validate their experiences

It’s important to validate your friend’s experiences and let them know that their feelings are valid and important. This can help them feel more comfortable opening up in the future.

Help them find professional support

If your friend is struggling with mental health issues, it’s important to help them find professional support. This might mean helping them find a therapist or a support group, or even just encouraging them to talk to their doctor.

Talking about mental health can be difficult, but it’s crucial for both your own well-being and that of your loved ones. By following these five tips, you can start the conversation and offer ongoing support to your friend. Remember to approach the conversation with an open mind and a non-judgmental attitude, and to offer ongoing support even after the conversation is over. Together, we can break down the stigma surrounding mental health and create a more supportive and understanding environment for all.


Originally posted on www.mentalhealthcommission.ca

Recovery Takes Resilience

Resiliency is close to the heart of what is needed to get sober and to stay sober. And Shawn C., an alum of EHN Canada’s Bellwood Treatment Centre, knows a thing or two about resiliency.

He learned a lot about along the bumpy life path leading to the centre in Toronto’s Sunnybrook area. He is learning even more about it since he left.

It has not even been a year since Shawn woke up, or came to, at Bellwood. The previous years had been harsh, from childhood on, in and out of recovery. One step forward. Slipping down rungs and staggering backwards a bunch more. Bellwood was his line in the sand.

Over nine months later, he is still on track. Pushing forward, helping others, helping himself.

Family plays a big part in getting him to seek help

Shawn came to Bellwood last summer during the COVID pandemic’s dog days. It was his second formal attempt at treatment. Eleven years earlier, in his late 20s, he had been persuaded by his family to give it a shot after a near-fatal decision.

“I tried to pump the exhaust into the truck and go to sleep. The neighbour came home and caught me. I was passed out and they dragged me out, mouth-to-mouthed me, called the ambulance, and I was gone to the hospital,”  he recalls.

“At the hospital, I was woken up and the whole family is there, just bawling. I said alright, I will get clean. I had never thought of it before, didn’t want to do it and it was never even considered or on the table. But I went right into a treatment centre.”

Today, he knows he wasn’t ready, and wasn’t doing it for the right reasons. He lasted barely three weeks, broke some hard and fast rules, and found himself back in the throes of the helplessness that is substance use disorder.

It was a place he was familiar with. Raised in rural Southern Ontario, in part by loving grandparents, and in part by a father unable to provide stability and nurturing he needed, he turned to substances early and often. As a young teen, he was soon involved in using substances to gain acceptance in his peer groups. He was dealing drugs, getting into fights, and building a reputation in his community and law enforcement. He dropped out of high school after Grade 9. Through it all was alcohol.

“Alcohol is my best friend. Still my best friend. I just haven’t talked to it in a while,” he says today.

Spiralling out of control

His spiral post-treatment was epic, something he recalls as what he terms his “highlight reel.” Pot had begat chemicals, which begat cocaine and crack cocaine, and eventually, opiates, opioids, Fentanyl, and heroin.

“I am a construction worker, so you know how I drink – it is either we are drinking beers after work or hitting whiskey on the weekend, right? In the end, I had to have a cocktail. I needed so much dope so I could be good on the cocaine. But I needed so much down so I could keep it level. Then I needed the right amount of hard spirits, like whiskey or tequila or something to get me up to that level. But then I would need enough beer to carry it through the night. There was always cocktail by then.”

Shawn did learn one key staple by going to treatment. That old saying in recovery circles – that mutual support groups like Alcoholics Anonymous and Narcotics Anonymous will mess up your drinking and drugging plans – proved true in his case.

Recovery seeds are planted

“It is my belief that once the seed is planted, it is planted. Once you go into the rooms … once you get a bit of that Big Book in you, I believe thoroughly that you will never use right again ever. You are never, ever going to have a good time again. You have to get sober because it is in your head. It is planted. You know it is wrong.”

So, he began appearing at meetings again in his early 30s. Collecting a month of abstinence here, a month there. He fell in love and had a daughter. His lifestyle wasn’t conducive to maintaining sobriety, so that relationship didn’t last. He fell in love again, hard. For the next seven years, they both tried to stay sober but were in and out. When they were in recovery, things went swimmingly. They both worked their programs, volunteered at shelters, and helped make their community a better place. Their love story was passionate, but their recovery was bumpy, and tenuous.

Last spring, the last relapse ended her life. Families were shattered. Sober nearly two years, Shawn couldn’t keep handling the grief and went down hard one more time.

“I stayed out seven to 10 days then I showed up at work covered in blood and stinking of booze. They said ‘You are going to treatment, buddy.’”

A new beginning at the end of the road

In July of 2022, a month after his partner’s passing, he ended up at Bellwood. As messed up emotionally, mentally, and spiritually as he could be, “I was willing to give it a shot for everybody that got me there.”

“I will never make it through this one without crying,” he says shaking his head. “I was willing to give it a shot because I could feel her. She was everywhere and I could feel it. I knew it was what she would want.”

He has been sober since.

His Bellwood stay lasted 48 days. It was there he finally put the sack of rocks that he had been carrying throughout the traumatic and difficult years of his childhood, the scary and perilous years of his substance use. He faced his past and his present and began the ongoing process of grief.

Connecting with compassionate people

Shawn has a stack of rich memories of people who helped keep him accountable at Bellwood.

“When I went into Bellwood, they greeted me with the most beautiful girl right at the door that you could ever imagine. I don’t just mean looks. Her aura. Her presence. She was just wonderful. And so was the second one. They just made you feel good,” he says, almost shyly.

With COVID still raising havoc across the province, “I went upstairs (into isolation) for a few days. I am ADHD so that was not good. They said you can have a guitar, so they went downstairs and brought me up a guitar. They brought me up some weights to work out. I didn’t even end up being three days and I was down in a room with a couple of the boys, and I was on my way.”

He began attending various classes and lectures on the truth of substance use issues, the evidence-based solutions that can be applied to combat it.

“I started listening in classes. Cognitive Behavioural Therapy, Dialectical Behavioural Therapy, Trauma Therapy, concepts like “Hungry, Angry, Lonely, Tired – I was just taking it all in,” he says with a smile.

Mostly there was the importance of connecting with others as a means of getting through without relapsing, especially in those early days, weeks, and months.

“They were trying to help me along. I wouldn’t ask for help, right? Too much pride and ego. But they kept on me. There were a couple of counselors, they weren’t my counselors, but they took me on for whatever reason. One of them, Joanne … took the time to say ‘Shawn – unclench your jaw,’ while just walking by through the hall. ‘Shawn. Take a deep breath. You’re not breathing.’ I’d take that deep breath.”

The grief work was difficult and remains so, though not in the same vein as it was in the early days.

“I did not know how to cry yet. It would get so bad that it physically hurt. Then I would have to go punch a tree or hurt myself, not cutting or that, but I had to physically hurt myself to get it going (crying) and then it would release, right?”

It is just nine months later. Today he is rebuilding, working hard, playing hard. Grieving hard. Becoming the person he always wanted to be.

Gratitude & Resiliency

As spring break offers its annual hope of warmer, softer times following another cold harsh winter, Shawn is playing in the snow with a couple of kids out in the hills around Barrie, Ont. His eight-year-old daughter is laughing, his late partner’s son is also having fun. Sure, it is not necessarily the ideal situation, as his daughter lives seven hours round trip away, while the boy resides on the other side of town with his grandparents.

But just for today the threesome is in the moment of gratitude and joy. Giggles, snowballs and dunks in the white banks, rosy, red cheeks, and bright white teeth. Recovery.

The resiliency is growing.

He picked a sponsor he fondly refers to as Ned Kelly, for his straight up approach. He drives newcomers to meetings, takes their phone calls, takes them through the Big Book, the same one that messed up his drinking. He works hard as a carpenter on the Go Line transit system to Barrie, and he lives with a pair of close friends with several years in recovery. Mostly, he remains grateful for Bellwood.

“How do I say it? Everything that was supposed to happen in there happened. You’ve just got to be ready for it and open. They gave me everything I needed, as much as it drove me nuts and I drove them nuts,” he says with a smile.

“I am still connected to 35 or 40 people that I was in there with. We talk to one another, we put each other together, we say go check on that person because we are in different towns, cities, and provinces.”

He knows in his heart he is sober because of the people who had faith in him, the ones who remain, the ones who have passed.

“I wouldn’t have made it and there are so many people that don’t have it,” he says quietly.

If connection is the opposite of addiction, as many do believe, then Shawn is doing his part, staying in the solution. Showing his resiliency.

“I try to connect with everybody I can, and whether I will be able to help somebody through you, this story, or whatever, it is all good. I’ve still got lots of work to do.”


Originally posted on www.edgewoodhealthnetwork.com

Understanding Brain Health and its Connection to Mental Well-Being

The brain is one of the most complex and fascinating parts of the human body. It is responsible for all functions of the body including how we move, communicate, make decisions and interpret our surroundings. Our brain also processes our thoughts, behaviours, feelings, and emotions. This is why we can’t talk about mental health without looking at brain health.1

According to the World Health Organization, brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realize their full potential over their life course. 2

Looking after our brain health can improve our overall cognitive functioning, resilience, and our psychological well-being. It helps us cope with day-to-day stress and live a meaningful life.

Here are things we can do to protect our brain and promote good mental health.

  1. Prioritize connection 
    Humans are social creatures. That’s why connecting with people and our community doesn’t just feel good, it’s good for our mental health. When we spend time with people we care about, our brain releases higher levels of feel-good neurochemicals including oxytocin – also known as the love hormone. Whether it’s a phone call, a coffee chat or a walk with a friend, these simple dates can help manage stress and promote positive feelings.
  1. Move for your mood
    Physical activity is the ultimate mood booster and a key player in fostering good mental health. When you exercise, your brain releases endorphins that reduce feelings of pain and increase feelings of pleasure. Exercise can also help you cope with stress, reduce anxiety and depression, help you think clearer and increase self-esteem.
  1. Engage in a new hobby
    Hobbies such as painting, playing an instrument, gardening, or reading have been shown to improve mental health by combatting stress and reducing anxiety and depression. Learning new skills not only keeps your brain active and engaged, but it strengthens the brain’s neuroplasticity which promotes overall cognitive functioning and healthy aging.
  1. Practice sleep hygiene
    Quality sleep is not only an important aspect of our well-being, but it’s also fundamental to our brain health. While we sleep, our brain processes memories, repairs and reorganizes cells, removes toxins, and releases important molecules such as proteins and hormones. Practicing healthy sleep habits like setting a bedtime, maintaining a consistent sleep schedule, and finding ways to unwind before bed can go a long way towards keeping us healthy.
  1. Get help if you need it
    If you or a loved one needs support, there are many programs and resources that are available to you:
    – Please contact your local CMHA or visit the Government of Canada’s Wellness Together portal.
    – If you’re a young person, try the youth peer-to-peer online community.
    – If you are thinking of suicide, please call Talk Suicide at 1-833-456-4566 toll free in Canada (1-866-277-3553 in Quebec) or dial 911.

Want to do more? Advocate for mental health care.

Canadians need and deserve mental health care. But only some of us will get it. That’s because it’s either unavailable or isn’t covered by public health insurance. It’s time we invest in community mental health supports to protect and promote brain health across Canada. Join us in asking to federal government to Act for Mental Health.

 

[1] Levitt, D. A. (2022, October 6). Why Mental Health is Brain Health. Your Health Matters. Retrieved March 9, 2023, from https://health.sunnybrook.ca/mental-health/why-mental-health-is-brain-health/

[2] World Health Organization. (n.d.). Brain health. World Health Organization. Retrieved March 9, 2023, from https://www.who.int/health-topics/brain-health#tab=tab_1

 


Originally posted on www.cmha.ca