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  • How to Cope with Depression in the Family (French version available)

    How to Cope with Depression in the Family (French version available)

    Depression is something that has been in the news a lot recently, thanks in part to the Bell Let’s Talk Day. Only recently have mental health initiatives as large as this one emerged in our culture. There is a historic stigma around sharing one’s mental state, as it has often been viewed as something that is within one’s power to overcome. Recently, mental illness has been defined as a disease; That is, something that one is afflicted with that is not within one’s control. Efforts within the pharmaceutical world have provided a wide range of options for coping with depression, and other, more holistic options are offered that include mental and physical therapy, such as counselling and yoga, respectively.

    People admitting to experiencing mental illness is becoming more common as social efforts to reduce the stigma around the illness are emerging. When a family member admits to having a mental illness, it can be very hard for everyone in the family to handle.

    My personal story with a depressed family member had a major impact on the direction of my life. When I was completing my first university degree and was enrolled in my City of Ottawa co-op program, I learned that my aunt was experiencing depression as a result of an accumulation of factors, including the loss of her son. This news was like the straw that broke the camel’s back for me, in that I was already over my personal capacity with school, work, running a committee and exercising. I went to my supervisor and quit my co-op position, feeling altogether overwhelmed by the news.

    My story proves that not only experiencing depression yourself, but also being affected by someone experiencing depression, can create challenges. It is important to talk about mental health problems and to reach out to people when you aren’t feeling mentally well, because it can affect others. Supporting mental health initiatives is another great way to get involved with the cause of reducing stigma around mental health. Good luck!

  • Your Mental Health: Seasonal Depression

    Your Mental Health: Seasonal Depression

    In the summer, it is time for parties, cottage country, club life, and refreshments by the pool. The sun shines, birds squawk away in the morning (some are kinder by calling this “chirping”), and everything is in full bloom. So, why do some people prefer to stay indoors? Avoid seeing their friends? Are agitated? Have trouble sleeping?

    Seasonal depression may be something that several of us are still in the dark about understanding fully. After all, there are still a number of stigmas associated with mental illnesses. Some people might find it hard to believe that there are indeed people, students even, who get depressed during a time when everyone seems to be having the time of their lives.

    The Canadian Mental Health Association defines seasonal affective disorder as a type of clinical depression that occurs during the winter months or, less commonly, during the summer.

    The research is still ongoing. However, research tells us that it has existed for the past 150 years. The risk of experiencing SAD is more common in people over the age of 20, but has also been discovered in teenagers as well.

    CMHA warns us that SAD may be difficult to treat, given that the symptoms are often found in patients with bipolar disorder or depression. “Generally, symptoms that recur for at least 2 consecutive winters, without any other explanation for the changes in mood and behaviour, indicate the presence of SAD.”

    The symptoms will differ depending on when you suffer from the illness. For example, if you suffer during the winter months, symptoms include weight gain, low energy, avoidance of social situations, irritability, and the tendency to sleep a lot. Whereas if you suffer in the summer, you’re more susceptible to weight loss, and trouble sleeping.

    Only 2 – 3% of the general population suffers from SAD, while about 15% suffer from something a little less severe called “winter blues”.

    However, don’t let the title “winter blues” stop you from seeing the potential of having SAD. Depression, in any form, is something very serious, and regardless of whether or not SAD is spoken about or treated often, you deserve to talk to someone about how you’re feeling. And there is treatment for this kind of depression.

    The aforementioned link provides several helpful tips on how to receive treatment, such as spending time outdoors, exercising, or vacationing.

    Whichever route you’ve decided to take, it’s always worth mentioning that there are people to speak to about what you’re going through. Your family doctor is available for consultation, but also remember that your university or college has doctors and counsellors for you to speak with. Don’t convince yourself that it’s just “winter blues” because at the end of the day, you’re still suffering. You deserve to be happy. If you suspect that you or someone close to you is showing symptoms of SAD, talk to someone. We wash away ignorance by talking about our illnesses and there’s no shame in acknowledging that you’re on a road to recovery.

  • Turn the Winter Blues into Winter Booms!

    Turn the Winter Blues into Winter Booms!

    Years ago, the “winter blues” may have been something close to an urban legend—something that was commonly talked about, but not investigated enough. Now, quite a number of recent research findings have attested that the winter blues does exist, and some concerned groups and organizations are making an effort to do campaigns to bring more awareness on the subject matter.

    So, what exactly are the winter blues, and why should they worry you? As the name suggests, the winter blues are most common in the winter. In the branch of psychology, one who has the winter blues has seasonal affective disorder or SAD. According to a GlobeandMail.com article, SAD affects one in every five Canadians.

    Most experts agree that the winter blues have one common cause: the lack of sunlight at wintertime. Of course, there is a big difference between just having the doldrums and having SAD, and talking with a professional can help narrow this gray area. People who have a tendency to suffer from SAD can benefit from the following strategies:

    Spend quality time with friends and family.

    Unless you are planning to follow the example of bears and hibernate for the rest of the winter season, spend as much good time with the people close to you as you can. It can be something as simple as meeting up for coffee before your classes or ordering pizza for dinner.

    Take advantage of the sunlight whenever you can.

    Shorter days and longer nights are part of every winter. What you can do to make up for that is to get as much sunlight as you can. This means making changes to your routine. For instance, if you normally head out to take a run or jog after your classes, why not do it before your classes instead? If you usually meet your friends after classes, why not meet up for brunch instead?

    Eat right.

    A nice cup of hot chocolate topped with marshmallows is always believed to be an effective way to combat the blues. However, go easy on filling your body with too much sugar. Be sure to make fruits and vegetables a part of your daily diet.

    Include bright colours in your winter attire.

    You may rely on fashion magazines to know what’s hot and what’s not when you go winter wear-shopping, but don’t let those things dictate what you wear 100 percent. Sure, you wouldn’t want to look like someone from the 1950s era, but it’s nice to add some bright hues in your winter attire even though the fashion bigwigs don’t approve. According to scientists, wearing bright colours can lift your spirits. If you don’t want to go overboard, include a pop of colour in your outfit—like a rainbow-hued scarf or headgear.

    Indulge in the things that make you happy.

    When it comes to conquering the winter blues, sometimes we have to consciously step away from the things that make us sad. For example, if you know watching a particular movie or TV program or listening to a certain type of music or artist will make you gloomy, why indulge in those things in the first place? Instead, focus on those things that make you smile. And don’t worry if other people think it’s not cool or it’s corny. Remember, that is why the term “guilty pleasure” was invented.

    The above are just suggestions to beat the winter blues. However, if none of them work for you, it would be a good idea to seek professional counselling.

     

    SOURCES:

    Kirchheimer, Sid. “Beating Winter’s Woes.” WebMD. http://www.webmd.com/depression/features/beating-winters-woes?page=3

    Pearlman, Jennifer. “Sick of the cold? 5 ways to beat the winter blues.” The Globe and Mail. http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/sick-of-the-cold-5-ways-to-beat-the-winter-blues/article23178249/

    Standish, Jules. “Colours to boost your mood! Don’t be scared to clash – scientists have found brighter clothes make you happier!” Daily Mail. http://www.dailymail.co.uk/femail/article-2864623/Colours-boost-mood-Dont-scared-clash-scientists-brighter-clothes-make-happier.html

  • Mental Health Stigma and Prejudice

    Mental Health Stigma and Prejudice

    Stereotyping and typecasting remains prevalent in our society today. Stating that doesn’t mean that it makes it alright to use them against others. In today’s society Mental Illness is accepted, though sometimes, there is still a prejudice about it. Some people do not accept it, and use these stereotypes on people with a mental illness. For example, a woman can be targeted due to her mental illness, possibly creating an atmosphere where sexism can run wild. The media is a constant variable in this role; when someone with a mental illness acts out, the media makes it a headline and top story, mocking them at every turn.

    As the media highlights the bad aspects of mental illness, the world can’t seem to listen and take it as a serious problem that needs to be understood. Instead of investigating deeply about mental health, people take the more ignorant approach for it is easy to do so. What is often illustrated on the news is false or extremely exaggerated. The individuals that do try to understand mental illness often know someone suffering from it, therefore they become more involved and educated on the subject in order to help. Depending on the circumstances, a friend or loved one can be the cause of the negative inflictions that cause mental illness.

    Not only does having a mental illness have its own effects on the brain, people can start to perceive a person that effected person as negative. The person suffering can feel anxiety raising, courage falling, hopelessness settling in as they walk and feel eyes on them. They may feel fearful when going for a walk, going to an event, or even when raising their hand in class. It is never right to put someone in that position of self-loathing or self-doubt, only to make yourself feel higher and more powerful.

    We have all been in both of these places; making yourself feel better by putting another down; feeling put down from someone. Both of these directions will not serve you, or the other person. Of course there is someone who is bigger, smarter, or can do more things than you. There is never a reason to hurt someone, especially someone that cannot help who they are. It is not okay to hurt someone because you do not understand what they are going through. We all go through something at one point or another, so it is better to respect a person then put them down. Let’s erase mental health stigma and create better ways of communicating and helping others- you may need some help in your future, too.

  • The Importance of Student Mental Health

    The Importance of Student Mental Health

    School is a trying environment: it’s understandable that juggling academics, extra-curriculars and personal issues can be overwhelming. That being said, it’s important to keep yourself healthy and not let the stress of student life get to your head. This will not only help you do better academically, it will contribute to your overall happiness.

    Consider two students writing the same exam. One, having studied, feels confident and prepared; overall, he is calm and collected, ready to work. The other student has also studied—but he hasn’t gotten any sleep because of the stress and is extremely anxious about what lies ahead, barely being able to sit still. The first student will be able to focus, complete the test with confidence, and walk out of the exam room with a positive attitude. The other, even though he’s spent just as much time preparing, is likely to do much worse, and after the test will be extremely disappointed with himself.

    If you identify more with the second student—and feel worried and stressed on a daily basis—you must consider taking better care of yourself. This includes getting enough sleep, eating a balanced diet and exercising as often as you can. But health is more than that. It’s important to pay attention to how you’re feeling and whether you’re treating yourself with the respect and compassion you deserve.

    A big factor that can completely deteriorate mental health is stress, but it is often difficult to avoid it in a school environment. The key is to achieve a balance between working hard and relaxation—of course, your grades will suffer if you do nothing but watch TV (even if that is relaxing!), but you’ll also find it more difficult to concentrate if you’re obsessing over your studies hours or days on end. Take breaks when you’re studying and be kind to yourself. In many cases, there is only so much you can do.

    Using stress as a motivator is a good strategy to ensure you’re doing well without cracking under the pressure. For example, if you’re assigned a huge project, try not to freak out over the sheer magnitude of work you have to do and instead focus on the positives. Through your research, you could stumble upon some really interesting things. Channel that stress over the upcoming deadline into your interest in the topic and not only will you feel better, you’ll likely do better on the project overall.

    Finally, everyone makes mistakes. But beating yourself up over a low grade or a silly mistake is not only bad for your mental state (it weakens your self-confidence), it’s also not very constructive. Instead of constantly being self-deprecating, look critically at what went wrong, and learn from it: see if you can do better next time. And don’t forget to reward yourself for what you did right, too!

    For more information on student mental health, see your guidance counselor.

  • Talking About Mental Health

    Talking About Mental Health

    In the past few years, depression has reached epidemic levels. According to recent statistics by the Canadian Centre for Mental Health and Addiction (CAMH), “In any given year, one in five Canadians experiences a mental health or addiction problem.” This is a staggering number, and it’s very important to know the signs and symptoms. Mental illness still faces stigma and education can go on a long way in combating ignorance.

    Depression is a large problem for the whole population, but young people are especially at risk. The CAMH website states that, “70% of mental health problems have their onset during childhood or adolescence.”

    People suffering from depression need the support of friends and family, especially in the critical time of adolescence and the transition from high school to the workplace or postsecondary education. It’s important to learn the signs of depression, self-harm and suicidal thoughts. People with depression aren’t “lazy” or “looking for attention”, they have a psychiatric disorder.

    Signs of depression can be seen if you pay attention, even if the affected person is trying to hide it. The most prominent signs and symptoms are being tired more than usual, feelings of guilt, lack of interest in life and insomnia, just to name a few. They tend to socialize less and stop doing things they used to enjoy.

    People with depression may not want to discuss it, especially with the stigma that surrounds mental illness. It can be frustrating living with a depressed person, but its important to understand that they didn’t choose to feel this way, that they are suffering and it’s more difficult for them to handle.

    If you suspect that one of your family members or friends are depressed, it’s important to tell them you support them and they aren’t alone. Let them know how much they mean to you. Ask them what’s troubling them and listen carefully.

    There are several things that one should never say to a depressed person; these either do nothing or make things worse and should be avoided at all costs. This includes stuff like “get over yourself” or “you’re just looking for attention.” Saying that there is always someone worse off doesn’t help because depression can be caused by many factors. One person’s misfortune does not negate another’s.

    If they start to talk about death, give away their possessions for no reason, talk about self-harm and mention suicide in conversation, this is serious and it’s important to inform a doctor, counselor or psychiatrist immediately. Doing this could save someone’s life.

    If you or someone you know is depressed or suicidal there emergency lines to call that specialize in helping people with depression. Along with 911, you can call:

    Telehealth Ontario 1-866-797-0000

    Mental health services in Ontario 1-866-531-2600

    Telecare Distress Centre Brampton 
Ontario
 Hotline: +1 (905) 459 7777

    Telecare Distress Centre Etobicoke 
Ontario
Hotline: +1(416) 247-5426

    North Halton Distress Centre 
Ontario
 Hotline: +1 (905) 877-1211

    Distress Centres of Toronto 
Ontario
 Hotline: +1 (416) 408 4357

    Kid’s/Teen Help Phone 1-800-668-6868

  • Stress Recognition and Elimination

    Stress Recognition and Elimination

    Dealing with stress can be a struggle between light and dark, between hope and despair, and between what is right and what is wrong. Sometimes we are provoked by an event or a situation that creates an upsetting condition called stress. Stress is when we feel tension or pressure, as if in a dilemma. This condition can be easily remedied, however it does take practice to be able to fully overcome the stress.

    Recognizing stress is the first step, and this skill can be developed over time. Often it can be developed simply by saying out loud, “I am stressed out right now”. Being able to recognize your emotional state allows you to see your condition more objectively and to take a step back so that you may help yourself. There are always solutions to stress, and being able to pull yourself out of it is one key way of ensuring your overall happiness and well being. As we age, this skill of overcoming stress comes more naturally. However, it often does have to come from a devoted effort at recognizing and understanding how simple stress is to overcome.

    In extreme cases, there are conditions of stress that result in a psychiatric diagnosis of anxiety. This is often the result of an imbalanced brain chemistry, severe family tensions or severe anxiety-provoking situations like having been in a war. This condition is impressively frequent, with one in four Canadians having an anxiety disorder over their lifetime (anxietycanada.ca, 2013).

    In most cases, anxiety can easily be relieved by becoming conscious of when one is anxious or stressed and focusing how you can overcome the condition. Some people are soothed and made at ease by familiar things, familiar people, and familiar foods. Other people need to practice certain routines that put them back into a good head space. It is very important for people to identify things that make them feel good and to know that stress can be relieved by simply utilizing those de-stressing things, people, foods or routines. Sometimes, however, people can abuse this formula by resorting to things or foods that, as a by-product of their de-stressing effect, create secondary effects that are undesirable. This situation is commonly found among people who resort to drugs, alcohol or gambling to relieve their stress. This is called maladaptive coping because, instead of creating a relief from stress, it a major secondary effect like addiction or becoming overweight.

    It is important, when creating a stress-relieving formula, to choose a solution to stress that has positive side effects! Positive options for stress relief can include lighting candles and taking a warm bubble bath, exercising, taking a nap, talking to a friend or family member, making a healthy and nutritious meal, relaxing with friends, writing, reading, watching a favorite show or movie, and so much more. There are many ways to positively eliminate stress, so start practicing ways that work for you!

  • Good Foods to Fight Depression

    Good Foods to Fight Depression

    There is far more to our diet than just calories and carbohydrate counting. In fact, there are many people who would say diet can help solve a lot of personal problems we struggle with. Depression is one of the main medical problems that our diet can help with.

    What is depression? Some medical professionals say it is caused by an imbalance of a neurotransmitter inside the brain called serotonin. The idea behind this theory is that if you have enough serotonin to flood your brain all will be well.

    The main problem with this is that there is not enough science to back it up. Doctors may push drug therapy, but essentially they are pushing a theory only. There have been studies which have shown dramatically increasing the serotonin levels in the brain actually failed to relieve depression! The very opposite of what the professionals claim. There is certainly a discrepancy between the science and the prescription of choice. Perhaps the money behind the drugs is a powerful motivator.

    Taking more of a radical (or perhaps traditional) approach to our health, specifically depression, often works better than modern medicine. If we were to pay attention to the vitamin and mineral deficiencies that plague most North American diets and then remedy them with the appropriate food, the rampant symptoms of depression would likely decline. How many of us are guilty of consuming empty carbs, excessive caffeine and far too much sugar?

    What kinds of food actually help beat down depression? For starters, most whole grains – such as brown rice, pasta and breads. The white variety just doesn’t cut it. The reason is that there are B6 & B1 vitamins and folic acid in whole grains and oats. Quinoa and spelt are two other grain varieties that offer brain-boosting nutrients. Cabbage is an excellent choice to help fight stress and infection – and even heart disease. There are lots of ways to get cabbage into your diet if you get creative. Other foods that boost serotonin and help fight depression are sweet potatoes, dark chocolate, flax seeds and turkey.

    It is not a matter of giving up the foods we love that are not good for us. That likely is not a real possibility. It’s all about making small changes, adding bits here and there and ultimately being intentional about our health.