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  • It’s Okay to Need Help: Therapy and You

    It’s Okay to Need Help: Therapy and You

    Throughout life, everyone needs help. Whether it is a child learning to walk or speak, a teenager learning responsibility, or an adult learning how to truly listen. All of us have learned something, in different circumstances or the same. We will continue to need help and so will people in the next life (if there is one). So when your heart starts to get heavy and your eyes water, it is okay to crave a helping hand.

    Needing someone to talk too does not necessarily mean you are weak or needy. Everyone needs support without judgment; it is not an unnatural thing. That person can be a close friend, a close family member, as long as you can speak openly to them. They should never hold anything against you, and they should be trustworthy enough not to tell anyone else what you have divulged to them.

    Just because you need someone to talk to does not mean it has to be a therapist. It can be someone educated in helping others with their problems, i.e. a counsellor, social worker or mentor. Therapy comes from the Latin word therapīa which literally means “curing” or “healing”. So, therapy is only ever meant to help and in any way possible.

    There are different types of therapists to help with different types of problems, in different ways. The most common type of therapy is Psychotherapy:

    “Psychotherapy is therapy in which a person with mental or emotional problems talks with another person (talking therapies).This other person may be a psychiatrist, psychologist, counselor, clinical social worker, member of the clergy, alternative practitioner, or (to use the concept in its broadest sense) any helpful person. “[1]

    Here is a list of common psychotherapies and their focus:

     

    [1] https://en.wikipedia.org/wiki/Psychotherapy

  • The Importance of Finding Peace Within

    The Importance of Finding Peace Within

    Finding peace within is sometimes a mysterious topic. One may often wonder what it even means within the hustle and bustle of daily life; is it possible? Can it ever be achieved? We are overloaded with a seemingly endless to do list and people to please. Being aware of not feeling at peace can be a motivation to find it again, and to overcome the challenges that are presented to us.

    The first question for overcoming the feeling of being ill at ease is to identify why you feel ill at ease. Perhaps your to do list has not been worked on and is becoming quite frightening, or perhaps the problem is with the to do list itself. Maybe the thought of everything on that list gives you no satisfaction at all. If the problem is that you have not done any work on your to do list in a long time, the solution may be very simple; break the list down into smaller steps. For example: If you have a presentation due on the topic of women’s rights in Canada, you might want to break the project down into doing an introduction on day 1, the body of the presentation on day 2, and the conclusion of the presentation on day 3. Doing this with the various items on your to do list will help to make things less scary, and more approachable.

    On the other hand, if your to do list is filled with things that are not rewarding, then you may need to conduct an evaluation of your goals and desired end results for your various pursuits. Sometimes we avoid doing work because we do not truly care anymore about the results. For example, if I want to get a high school diploma, I will go to class and do the homework and act generally respectful of those around me in order to facilitate my success. If you do not want a high school diploma anymore, you may consider dropping some of the items off your to do list. In this case, I would recommend speaking with a guidance counselor who may be able to re-light the motivation to complete the diploma. If you are knocking off things on your to do list, you are closer to achieving the goals you originally set out for yourself. The question is how you can regain a sense of inner peace amid seemingly random, negative emotions?

    There are many strategies for regaining peace within:

    • Take some time to reflect upon all of the things that you are grateful for.
    • Do some meditation or conduct concentrated moments of silence.
    • Talk with a friend about positive things in your life.
    • Get a little exercise to increase your brain’s natural feel good chemicals.
    • Do some yoga, or engage in an activity that makes you feel good.

    Finding peace within is something that is always in your control. You are always able to regain it; it just takes some investigating to find solutions that will work for you. Good luck!

  • Bullying and Self Esteem: The Bullied and the Bully

    Bullying and Self Esteem: The Bullied and the Bully

    Bullying continues to be a pressing threat among students, one that unfortunately is dismissed, misunderstood or ignored. The potential consequences of bullying, however, including dangerously low self-esteem (which can lead to serious, lifelong issues for victims), suggest that we have to address bullying more directly in an attempt to put a stop to it once and for all.

    If you are being bullied and experiencing problems of low self-esteem, you should remember that you are not alone. Many individuals are bullied at some point in their lives, and most, if not all, individuals experience low self-esteem. It’s likely even your bully faces this problem from time to time, which could be a reason why they are picking on you (in order to avoid some of the root causes of their own insecurity). Understanding that your experiences are similar to those of others is a great first step towards addressing bullying.

    A principle to live by—not just in situations of bullying, but whenever you’re interacting with others—is one of mutual respect. Try to empathize with the needs of others, while at the same time treating them with compassion, especially when they are going through a tough time. Communication is key: if you understand where people are coming from, you can more effectively respond to their actions. In situations of bullying, this actually includes the bully as well. A bully’s problem doesn’t give them an excuse to mistreat others at all, but knowing about this can shed light onto some of the potential solutions for conflicts. You could end up helping them in the end, rather than allowing the cycle to continue.

    Overall, bullying is not an acceptable way to manifest low self-esteem. Bullying, even if at face value, can seem like a nuisance and can equate to the physical, verbal, or emotional harassment of another individual. This is certainly not an okay way to treat others, and moreover can lead to some dangerous consequences. It is important to put an end to the bullying as soon as possible, hopefully before anyone gets hurt.

    If you are the bullied, stay strong, and know that any hurtful comments or actions are likely coming from a deeper place of insecurity for the bully him/herself. That being said, it’s absolutely important to reach out if the problem persists: speak to a friend or family member that you trust, seek counseling from a teacher or a guidance office, or even contact a help line (like Kids Help Phone: 1-800-668-6868). Low self-esteem as a result of bullying can escalate into serious anxiety or depressive disorders, sometimes even self-harm. Don’t let it get to that point, and don’t wait until it’s too late.

    If you are the bully, seriously consider the impact that your actions have on other individuals. If you are going out of your way to make others feel small, maybe you should take a look at your own life, problems, and insecurities before interfering in those of others. In light of the potential consequences that bullying can have on victims, respecting others should certainly be one of your top priorities.

     

  • Career Profile: Clinical Psychologist

    Career Profile: Clinical Psychologist

    Suppose that you could solve people’s problems just by talking with them. Maybe you already talk with your friends or your family about their issues, and maybe you give them good advice about what to do. If so, you might want to consider becoming a clinical psychologist and learning ways to help not just your family, but also many other people.

    When people go through difficult times or suffer from a mental illness like depression, they might need help from professionals. If they need medication to treat the problem, they might need to go to a psychiatrist or other trained doctor. However, they might also need help from a clinical psychologist.

    When people need to talk about their problems with someone who can listen and help them work through the issues, they might want to contact a clinical psychologist. These professionals study psychology in university so that they know the techniques of helping people understand the roots of their problems and how to solve them.

    Basically, clinical psychologists assess people’s mental health and then recommend treatments for them. They might work with children, adults or teenagers and help families or individuals. Some of them work in community programs or schools, but others might work in their own clinics or in doctors’ offices. The average salary for clinical psychologists is almost $71,000 per year, but it can take some time to work up to that point. Most people in this profession move on to something else after about twenty years.

    The first step towards becoming a clinical psychologist is to get a degree from a university. Most people in this field have some kind of specialty, such as with a certain age group or illness. They might also decide to get into teaching or research. If you want to become a clinical psychologist, you might already want to think about the kinds of work you want to do.

    One of the first steps in training as a clinical psychologist is to develop the ability to listen. Even when you are trained in your profession, you will need to be able to listen to people without interrupting them or becoming bored or distracted. You can already start to develop that skill as you interact with your friends and family at school or at home.

    Right now, job prospects for clinical psychologists are good in Canada. Besides having a degree in a related field, clinical psychologists need to have certification from the government to show that they have the necessary qualifications. Each province or territory might have slightly different requirements, and it is important to find out what they are. When you have your training and certification, you can start to work at helping people professionally.

    Consultations with other professionals like doctors will be a large part of your work since many different factors can contribute to people’s problems. Finding out what other professionals know can help clinical psychologists understand their patients better. If they do their work well, clinical psychologists can help many people feel better about themselves and the world.

  • 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

  • Career Profile: Psychiatrist

    Career Profile: Psychiatrist

    Do you consider yourself a good listener? Do your friends usually come to you when there’s something troubling them? Do you really enjoy helping people and making a difference in their lives? If you’ve answered yes to most of these questions, then you might want to consider a career as a psychiatrist!

    A psychiatrist is a type of doctor that deals with people suffering from mental and emotional disorders. They are responsible for diagnosing and treating patients who suffer from a wide variety of problems. Some of these problems include schizophrenia, paranoia, hallucinations, and obsessive-compulsive disorder. When diagnosing these disorders, psychiatrists can utilize their medical background to consider biological factors. Some psychological disorders are associated with chemical imbalances in the brain. Medical backgrounds give psychiatrists the authorization to prescribe drugs to their patients. If necessary, psychiatrists can recommend hospitalization for certain patients as well.

    Psychiatrists spend a great deal of time with their patients, attempting to find the source of their issues. During therapy sessions, they try to get their patients to understand their problems by talking about their thoughts, experiences and feelings. Often psychiatrists will find that many of their patients’ problems stem from unresolved grief issues. In such a case, they could direct their patient to a grief counselor or address the issue during some therapy sessions. Psychiatrists also help people to gain control of harmful behaviors and bad habits. Depending on the issue at hand, psychiatrists may schedule therapy sessions for a patient once a week or once a month if the problem is less severe. The length of psychiatric evaluations varies from patient to patient. Regular sessions may be as long as one hour while follow-up visits may be as short as 20 minutes. These sessions may occur individually but group sessions are not uncommon. Psychiatrists are responsible for tracking their patients’ progress by keeping detailed reports of their sessions. After years of experience psychiatrists can choose to specialize in specific fields such as forensic psychiatry or child psychiatry. They may also go into private practices or partnerships which would usually result in a significant increase in their salary.

    There are many other factors that determine the salary of a psychiatrist. Their experience, place of work and specialization can have a major impact on the amount of money they receive annually. In 2004, the average salary for psychiatrists was $180,000 a year. The salaries for psychiatrists escalate rapidly as they gain more experience in the field. Eventually, they can earn up to $300,000 a year.

    It’s important to take note of the physical, emotional and mental disadvantages to working in the field. Psychiatrists work long hours and can be called at moment’s notice to evaluate a patient. This can become physically draining, especially if you’re constantly being called away at odd hours of the night. Also, the stress of dealing with troubled individuals who suffer from a wide variety of problems can be emotionally taxing. It is difficult to not become emotionally attached to patients and to remain unbiased when listening to their thoughts and feelings.

    Although it takes a great deal of schooling and training to become a psychiatrist, the job can be incredibly rewarding. Having a career that allows you to help people on a daily basis can be incredibly worthwhile.

  • Focusing On Your Mental Health

    Focusing On Your Mental Health

    Life can be busy, and it can be difficult to take care of your health. Caring for your physical health can be hard enough, but what about your mental health? Mental health essentially relates to how you think and feel about yourself and other people and how you act in everyday life. How do you keep your mind and emotions healthy so that you can go to school, have fun with your friends and family, and live a normal life? Looking after your mental health can be a very important part of your daily routine.

    Sometimes, people experience major mental health problems which require medication or regular conversations with a counselor. Even when mental health issues aren’t that bad, they can be very hard to live with. The feelings of sadness and hopelessness that come with depression, for example, can make people stop caring about life. Often these problems are related to what happens to people in their lives, but they come from a combination of factors. One of the most common mental health problems, stress, is a good example.

    Stress happens when something puts pressure on another so that the second one is in danger of breaking. In mental health terms, this could be when school or work becomes so busy that people can no longer manage or when they are dealing with a difficult situation, such as a death or divorce in the family. It can also come through physical factors, such as ongoing pain from an injury or illness. If you are like most people, stress is a part of your daily life.

    How can you deal with the problems like stress that affect your mental health? In some cases, you might be able to change the situations that cause stress, such as how busy you are. If your schedule is causing you stress, you can try to reduce the number of things you do and take more time to relax. You might need to ask for more help with your work so that others can help reduce the stress you feel. Basically, you might have to concentrate on the activities that are most important in your life.

    You might not be able to change everything that you find stressful, but you can try to find ways of making the situation easier. If you have a large and noisy family and you prefer quiet, for instance, there might be little that you can do about it. You might also have to live with a health problem or other difficult situation. However, you can find ways to relieve your stress by spending time on activities you enjoy or by talking with people you trust. If you can deal with mental health issues like stress before they become major problems, you will find it easier to cope with life.

    You need to be aware of the things that affect your mental health and to get help if necessary. Whatever issues you may face, it’s important to see mental health as an essential part of what keeps you going every day.

  • Self-Improvement 101

    Self-Improvement 101

    As we face September and the coming of a whole new school year, we are often faced with the same questions: Am I good enough? What can I do to make myself a better person, the person I truly want to be?

    I recently read an article that focused on improving one’s relationships by remembering six negative qualities of past relationships. Instead of dwelling on them, take those negative aspects and turn them into positive aspects to seek and ask for. For example, instead of looking at a past bad relationship in terms of, “I never want to go out with someone who cheats”, think, “I am looking for someone who will be true to me”. This type of thinking trains your brain to ask for what you do want as opposed to what you don’t want. It is a great way of turning negative points in your life into positive points and helping you to further your personal growth. So, for this effort in self-improvement, I suggest elaborating on the example of negative relationships. However, this time we will be using it to improve our relationship with ourselves.

    Pick six aspects about yourself that you find negative or that you would like to change. Here are my examples, and remember to replace “I don’t want” with “I do want”:
    – “I do want to be fit, athletic and healthy inside and out”
    – “I do want to be practical, smart and well-adapted to my world”
    – “I do want a job that will provide me with a source of steady income”
    – “I do want to live independently”
    – “I do want to have routines that keep me healthy and organized”
    – “I do want to have social relationships that nourish and energize me”

    Once you’ve nailed down some good goals or positive statements about what you want in your life, post these somewhere you can see them every day. Choose to look at this list whenever you have a negative or a self-destructive thought. Remind yourself of what you want: “I want to be fit, athletic and healthy inside and out”, and then move to setting and reaching a goal that will get you there. This way of changing negative cognitions into positive self-statements is a great way of improving your self-esteem and self-image. The way that we look at ourselves is in our control, and when you believe you can succeed, you can do anything!

    The important aspect to keep in mind is repetition. Be prepared to tell yourself positive statements over and over again. Be prepared for setbacks; You will have moments and days when it seems like you will not be able to convince yourself of your worth. It is those moments when you will have to be strong and hold on, feeding yourself positive thoughts to replace your negative thoughts. Eventually, with repetition, this will become a habit, an ingrained tendency, that will make your life that much easier! Good luck!