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Tag: mental health

  • 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!

  • Taking on University without the Financial or Emotional Support of Family

    Taking on University without the Financial or Emotional Support of Family

    I was raised in a strict household with four other children, all younger than I. Throughout our childhood, we were constantly told that having a roof over our heads and meals to eat were privileges, and that our parents did not owe it to us. Needless to say, going beyond those simple necessities—like helping with post-secondary education—was not a priority for my parents. They never saved money for any of us, and we did not even receive high school graduation presents. At a very young age, we were on our own. Each of us got our first job at age thirteen, and knew that our futures would quite literally be decided by how hard we worked. In retrospect, for me this produced a great work ethic and a stubborn ambition that I will never escape. Given today’s economy and the size of some families, financial support from one’s family is not always available. But what happens if you find yourself without their emotional support as well? What if you find yourself in university surrounded by expectation and new people, drowning in student debt, and with no one to call and cry to about it all? What if you are—in actuality—all on your own?

    In my third year of university I was diagnosed with ADHD, something I only found out because of a breakdown that stemmed from loneliness and financial anxiety that sent me knocking on the university counsellor’s office door. After a handful of sessions and a background check of my school patterns, the counsellor very carefully asked if I might want to take a few tests. I was opposed to it, but desperate to get better; at that point, focusing on things—which had always been a problem for me—had become so impossible that my schoolwork had come to a standstill. Since I was a child, I have always been a kind of an open book. It’s very difficult for me to keep things in, and I am constantly talking and telling stories. As the years went by, these seemingly harmless traits accelerated and turned me into an extremely anxious and scattered person.

    ADHD has not been widely researched in women, and moreover it has a certain stigma as many—including myself—believe it to be over-diagnosed. Being diagnosed as a twenty-something was very strange and difficult to explain to people. But the truth is that many women with ADHD experience low self-esteem, eating disorders, obesity, depression and anxiety. And as you can imagine, being enrolled in university with this kind of setback and no family support can be crippling, but there are habits you can set for yourself to make things easier:

    Don’t run away from financial talk.
    Eliminating stress is crucial, and as a post-secondary student finances can always be on the brain. Even though it may seem easier to ignore the mess university can create for your bank account, stay on top of it:
    • Keep a note of what is coming in and what is going out.
    • Constantly be on the lookout for scholarships and grants.
    • Have a financial advisor, either at your school, at your bank or both, that you see periodically. Be aware of your debts and have them advise you on long-term payment plans.

    Always have someone you can talk to.
    If you’re dealing with mental illness, make sure to see a professional on a regular basis. Even if you’re feeling fine, sometimes a quick check-in can work wonders for your health.

    Build a family of friends.
    Surround yourself with people who truly care about you and who you value as well. A support squad can keep you feeling motivated and provide you with people to talk to and team up with.

    Fight the urge to be resentful.
    This is the absolute hardest part. Grudges can cause anxiety and depression, the very things you are trying to avoid. It is so easy to be angry, and so hard to forgive. But if you surround yourself with positive people (see above ‘squad’ suggestion), and keep the conversation flowing about overcoming your obstacles, you will find that resentfulness will feel exhausting and you will avoid it. School, relationships and your health will flourish.

  • 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.

  • Fighting Social Anxiety with Exposure

    Fighting Social Anxiety with Exposure

    Are you staring at your screen to avoid socializing? You are far from alone. Though this is often perceived as anti-social behaviour, those with social anxiety know that it is a far different ordeal. They want to reach out and want to speak with others, but feelings of anxiety impede them. It can manifest itself in a variety of ways. You may exhibit shyness; you may not. However you experience it, the condition is debilitating. So much of what we do in our lives revolves around and depends upon social interaction.

    Whether it be school, work, or dating, conversations are inevitable. This form of anxiety, like all others, can hold you back from meaningful relationships, excelling in group projects, and finding success in the workplace. If you believe you are suffering from social anxiety, it is best to think of it like any physical ailment. Seek help through therapy, open up to family and trusted friends, and above all, do not suffer in silence. A challenging but effective solution is one recommended by therapists and an immeasurable aide for my own struggles with social anxiety. Create and master an exposure hierarchy.

    An exposure hierarchy is a simple yet daunting concept. First, brainstorm a list of social situations that scare you. Do not put excessive thought into this; simply write down as many situations as you can. Try to include day-to-day situations, such as asking a stranger for directions, and less common ones, such as giving a presentation to a huge crowd. Be sure to mix in smaller scares with bigger frights. When you cannot think of any more items for the list, take a break.

    Later, create a table that starts at 0 and goes up in increments to 100. This will be your exposure hierarchy. Divide the hierarchy into ten steps (0, 10, 20, etc.) or twenty (0, 5, 10, etc.) up to 100. Now, go back to your list and select situations for each number. Rank the experiences from the least anxiety-inducing at 0 to the most nerve-wracking at 100. This does not have to be an exact science and do not worry about using all of the items from your brainstorm. Focus on arranging the list so that the anxiety escalates but it is entirely achievable.

    Your mission is to accomplish all the items on the list, starting from the bottom and working your way up. Set the pace at your own comfort level, but ensure you are attempting at least one item a week but not more than one a day. You need to push yourself, but not to the point of a breakdown. Remember, the goal is to simply expose yourself to situations. You only need to ask for directions, or strike up a conversation with a stranger, or ask your attractive classmate on a date. Even if that classmate says no, even if you get laughed in your face, you have accomplished your goal. The only failure comes in not making the attempt.

    Sources:
    Tartakovsky, Margarita. 6 Ways to Overcome Social Anxiety. http://psychcentral.com/lib/6-ways-to-overcome-social-anxiety/

  • The Winter Blues: An Overview

    The Winter Blues: An Overview

    As autumn is now here in full force, winter is just around the corner. Campus life can become grim in the winter season, especially during exam time. If you’ve ever heard of the winter blues, it something of a mild depression accompanied by low energy levels and lack of motivation because of the darker days and long, cold nights. Fortunately, there’s a lot that can be done as students to prevent the winter blues from occurring:

    1. Get enough exercise.

    Although it might not be motivating to go for a run in the winter, there are other ways you can exercise to stay healthy during the cold season. It’s also a great way to reduce the stress from studying for exams. Most of all, the effects of exercise works wonders to pick up your energy and leave you feeling good for the rest of the day. It’ll also increase your metabolism for all that feasting you’ll be doing during the holiday season.

    2. Complement exercise with a healthy diet.

    What you eat and when you eat can really take a toll on your body and mood throughout the winter. Refined and processed foods can often leave us feeling bloated and slow from the lack of nutrients. Instant food and the frozen aisle may sound convenient as a student, but it can lower your energy levels immensely. Try your best to incorporate more complex carbohydrates and nutrients into your diet to stay physically healthy and avoid the winter blues.

    3. Soak up the sun when you can!

    You might not be getting enough Vitamin D in your diet, but you can sure try to make it up by making the effort to bask in the sun when you can. Although the winter doesn’t often offer up many opportunities to be in the sun, make the effort to leave the indoors to soak up the sun when it’s around. The days becoming shorter are one of the many reasons for winter blues. Similar to the effects of exercise, soaking up the sun can affect your mood greatly. If the sun is not where you are, try changing the light bulbs in your dorm to something that’s warm and cozy to mimic natural light in the winter.

    4. Get up and work towards your goals.

    Studies have shown that healthy behaviours like goal setting prevent depression in the long run. For example, people that exhibit commitments to exercise and good sleeping habits tend to have less sad or mildly depressed days throughout the year, meaning they are less likely to experience the winter blues. Although these research results are not conclusive to everyone in all regions, the results are likely to be mood boosting wherever you are.

    Good luck beating the winter blues!

  • I Feel Sad; how can I feel better?

    I Feel Sad; how can I feel better?

    There are so many different angles to feeling sad. Whether it’s weather related, family or friend issue related or maybe medical…feeling sad is normal. The way you deal with it, however, can ultimately affect the person you are to become. Humans can get into patterns very easily, and believe it or not those patterns can follow you your entire life. That means that analyzing and improving the way you handle sadness now can really benefit you for years to come.

    Admit what you are feeling

    If we don’t accept that we are sad, there is no way we can find the headspace to feel better. It may sound like a cliché, but accepting that the problem exists is the first step. Don’t deny what you know to be true (and yes that is a Jedi reference), but instead be completely accepting that you are indeed sad. No one truly likes to be sad, so once you have a handle on the truth of that emotion, ask yourself what the factors are that contribute to your mood. Are these factors things you personally can change? For instance, is your temper or bad habits causing your mood to fall? Or is it a problem that you can’t control? If that last one is the case, finding ways to locate inner peace are important.

    Exercise

    Exercise is the answer to so many problems in life; of course it can help with this one! Exercise helps to reduce anxiety and depression, improving your overall mood. Regular exercise releases endorphins. These endorphins interact with the receptors that live in your brain. And those receptors help reduce your perception of pain, whether physical or emotional. Endorphins also trigger a wonderful feeling in your body—like a natural kind or morphine or drug!

    Learn how to bounce back from failures

    Life is never going to be without its failures. Accept that—yes—you will fail, but all humans do and you are no different. Failures are tests that prove the capabilities of a human. Beat down those failures. Swear that they won’t tear you down. One great idea is to ‘fake it until you feel it’—this means that even though you may be sad, react like you feel a different way and you just may trick yourself into being more positive. Set an intention for yourself and make strides to make that intention a reality.

    Get support

    Ask. For. Help. Always ask for help. No great battles were fought alone. Even great solo warriors had a wise old Yoda type in the wings for advice (last Star Wars reference, we promise). Teachers, parents, councilors, doctors, pastors, friends…there are so many people out there that want to hear you. Because you are important. And being made to feel important is real firepower against sadness.

  • Finding Mental Health Refuge at Stella’s Place

    Finding Mental Health Refuge at Stella’s Place

    Depression and anxiety have followed me for years. I have learned how to manage them, but the duo creep in the shadows for myself and many others. As I get older, it has become increasingly difficult to meet new people and seek help. For youth and young adults, it can be hard to find help and like-minded souls amidst hectic schedules. A little centre in Toronto offers an answer to these woes. Stella’s Place, located at 18 Camden Street in the heart of downtown near Spadina Avenue and Adelaide Street West, provides resources and programs for teenagers and young adults with mental health challenges.

    I discovered Stella’s Place through a friend and decided to give them a call. The impetus for this was the ongoing social anxiety I felt while engaging in networking and navigating parties or large groups. I walked into a bright, welcoming centre. People aged 16 to 29 were free to relax near the entrance and use the free Wi-Fi. I met with an intake counsellor who devoted an entire hour to assessing my needs. From there, I was placed in a social anxiety group that has allowed me to have frank discussions about the condition, learn ways to cope with it, and meet new people with whom I can relate.

    Those looking to try out Stella’s Place without a commitment can take advantage of various drop-in services throughout the week. The café space is an ideal starting point. Open from 10:00 a.m. to 5:00 p.m. from Monday to Thursday, youth are welcome to have a warm drink, do some work, or meet new people. Evenings offer a chance for you to address a specific issue. You can job search with others on Tuesday evenings. On Wednesday evenings, you can see the walk-in doctor or engage in the arts-based Stella’s Studio.

    Stella’s Place is well-equipped to help with more serious mental health concerns. Peer support counsellors are trained via George Brown College and with the consultation of medical experts. Their policy is that no teenager or young adult seeking help will be turned away. There are intakes required for groups with limited spaces, such as the one for therapeutic support and skills related to social anxiety that I attend. There are also exercise classes conducted in conjunction with the Miles Nadal Jewish Community Centre and group devoted to Dialectical Behavioural Therapy skills. Many participants are from Toronto, but parents have driven their children in from as far as Durham and Hamilton. They seek help for mood disorders, mental health crises, health inquiries, and the need to meet like-minded and non-judgmental people.

    The social anxiety group and café space have brought me great comfort and allowed me to meet wonderful people. As an introverted and socially anxious writer living in the big city, I can often feel isolated and unsure of how to fix that. This little building downtown has been a beacon of light and a respite from my struggles. Thanks to Stella’s Place, I feel more hopeful than I have in a long time.

    Sources:

    Cheung, Michelle. “Stella’s Place, Toronto mental health centre, founded by concerned mom.” CBC News. http://www.cbc.ca/news/canada/toronto/stellas-place-1.3770999

    Stella’s Place. http://stellasplace.ca/

  • The Mind Matters: How to Take Care of Your Emotional Wellbeing During Post-Secondary.

    The Mind Matters: How to Take Care of Your Emotional Wellbeing During Post-Secondary.

    We have all heard about the potential side-effects post-secondary may have on our physical health. Discussions about maintaining healthy eating habits along with regular physical exercise are something we have been taught since elementary school. Warnings such as the infamous freshman fifteen have reminded us about the consequences that arise when we neglect our physical health. However, what is often not discussed is the toll post-secondary may have on your emotional health, and why it is every bit as necessary to keep your brain in as good of health as your body. Let’s open up the conversation about mental wellbeing in post-secondary, and talk about some different ways you can maintain and improve the state of your mental health during this academic journey.

    Take time for yourself…Seriously!

    Trust me, I get it! When you have papers, final exams and projects piling up, there doesn’t appear to be much time to concern yourself with your mental well-being. While a strong focus on academics is very important in post-secondary, it’s important to remember you can’t perform at your best if your mental state isn’t at its best. Think of it like driving a car. Getting to your destination may be the most important item on your list, but without proper maintenance your car won’t function properly and you won’t be getting very far! The same is true with your mental health. Taking a twenty-minute study break to simply listen to music, read, or go for a walk allows your mind to unwind, and will be more beneficial than trying push your brain past its limits! Find a calming activity you enjoy and make time for it daily, even during midterm season!

    Have something on your mind? Talk about it.

    Talking about your emotions isn’t a sign of weakness, it’s taking charge of your emotional wellbeing. Bottling up your thoughts and emotions takes a severe toll on your mental state, and results in more stress that no one needs to be burdened with. If something is bothering you, or if you just simply need to talk don’t hesitate to speak to someone you trust. After all, that’s what friends are for!

    Get some rest.

    We have all had those late-night study sessions where we’ve stayed up until 2 a.m. trying to finish a paper. While there may be no escaping a couple of late nights here and there, it’s important to get more sleep than you miss. Your brain needs an adequate amount of sleep each night to recharge, and function properly the next day. Young adults between the ages of 18-25 require seven to nine hours of sleep. A lack of sleep may result in a lack of alertness, an impaired memory, irritability and a lesser quality of life the following day. 

    Only take on what you can handle.

    Taking on too much at a time can result in excessive stress, causing a strain on your mental wellbeing. Try delegating tasks by their level of importance, or break assignments up into smaller, more manageable chunks in order to avoid feeling overwhelmed.

    Ask for help.

    Sometimes, the weight of the world can be too heavy for one person to carry, even for a superhero like you. If you are struggling with your mental health, reaching out to a trusted friend or family member is an excellent way to begin the conversation about your emotional wellbeing. You may also seek out your post-secondary institutions counseling services for free, professional help in regards to your mental well-being. You can find more information on your institutions available counselling services on your institutional website, or ask a representative at your help services office.

    Remember…you aren’t alone!

    Many other post-secondary students are going through a very similar journey as you are. This means you have an exceptionally large group of people who can not only relate to your struggles, but who also understand the importance of supporting one another. Try considering joining a support group or club at your post-secondary institution, where you may lean on and support other students just like you.

    Sources Used :

    https://www.mentalhealth.org.uk/publications/how-to-mental-health

    https://health.clevelandclinic.org/2015/09/happens-body-dont-get-enough-sleep/

  • Getting Rid of Toxic People for your Health

    Getting Rid of Toxic People for your Health

    For some reason, we all end up spending time with people we shouldn’t. Some would consider these people “toxic” to our mental health. Or maybe you are that toxic person for some people. But for the time being let’s focus on those in your life who mess with your bliss. Toxic individuals can distract you from your wants and needs, goals and ambitions, and challenge your health. This keeps you in a cycle of unhappiness and stress and that can have serious mental, emotional and physical ramifications. So how do we kick those toxic folks to the curb?

    Narrow down who is actually toxic in your life

    Toxic people are not those who are simply a bit of a drag and depressive. These people may just be generally undesirable to you. You may want to create a bit of distance with those people too, but there isn’t an urgency to cut them out of your life, exactly. In general, truly toxic people exhibit the following: they try to control and manipulate you, disregard and disrespect your boundaries, take a lot and give very little or not at all, insist that they are always right no matter what, have a general air of dishonesty, enjoy and even savor being the victim, and they never take responsibility for their actions.

    Why getting rid of toxic people is so important

    Have a few people popped up in your mind now that you have gone through the above list? If so, these people are draining you and are making it difficult for you to focus on what you need. In truth, very rarely do toxic people totally ruin your chances for self-improvement. But they make it so hard and no one likes to progress slowly. In the end, you want someone who is going to make your life better not harder. Toxicity is contagious; that kind of mentality and behaviour can spread and you do not want to catch it. Negativity is way more infectious than positivity. Therefore removing toxic people from your life is crucial.

    How to remove toxic people

    This should always be done with a lot of thought and finesse. Accept that it might be a process and understand that distancing yourself from a toxic person is a gradual process. Never feel like you owe them a big explanation. Keep it simple and tell them kindly how you feel and why you are doing what you’re doing. Talk to them in a public place so that they do not get physically angry or act out and block them on social media. This last part might seem harsh, but it is necessary for you to clean out the toxins in your life and be able to think more freely. Try not to argue and simply restate your boundaries and distance your self from the person. In the end, distance instead of separation may be all you need, but trust your feelings (as the Jedi would say), and go with what you know your heart and mind need.

  • Regrets – why you shouldn’t take them to heart.

    Regrets – why you shouldn’t take them to heart.

    Everyone has regrets, no matter what they say. We all have at least one thing we regret doing – maybe it’s something you said, or maybe it’s even something you didn’t say. Maybe it’s one of those “holy I can’t believe I was like that” kind of regrets. Maybe it’s a big regret, maybe it’s a lot of little ones. Regardless of the type of regret you have, what’s important is that you don’t take them to heart. It’s crucial that you don’t let your decisions of the past dictate your future – and here’s a few reasons why.

    There isn’t anything more that you can do.

    That all there is to it. There really isn’t anything more you can do to stop regretting something. No matter how much you think about it, there isn’t anything you can do to change what happened. Thinking about it only makes it worse, since the only thing you can do about regrets is to think about them. All you can do is focus on what will happen, not what has happened. Focus your attentions on moving forward, making yourself a better person, and making sure whatever you did that was so bad never happens again. That way, you can try and save yourself some regret in the future. Hindsight is always 20/20, and looking back you might see things you could have done, but there isn’t anything more you can do now.

    You lose sight of what’s ahead of you

    While you’re too busy fretting over what has already happened, life is moving forward without you. If you spend too much time and energy regretting the past, you won’t be ready for when things happen to you in the future. If you lose sight of the future like this, you might miss out on a whole lot of significant opportunities in your life. If you’re too focused on regrets, you won’t be prepared to jump on the opportunities and to take full advantage of them.

    It changes your personal view

    Regretting something and second-guessing things you did opens the door to a lot of self-criticism. Thinking thoughts like “I’m such an idiot for doing that,” are not helpful to who you are now. In fact, the only thing that these thoughts do is drag you down. Get rid of that sort of negativity by focus on the things you did right. Think about times you really nailed something, got it spot on. Don’t worry and belittle yourself by thinking about your flaws, think about your triumphs instead.

    Regret is a big part of everyone’s lives, and is one of the biggest things that people deal with. Some people deal with it poorly and live their life in the past, while others move forward and allow their regrets to open doors to self-betterment. Who you are as a person is greatly defined by how you deal with regrets, so ask yourself if you want to live in the past, or move only forward.