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Post Holiday Blues: Is It Normal to Feel Sad After the Holidays?

What are the post-holiday blues?

Post-holiday blues are different from depression. They are temporary feelings of sadness and anxiety. These feelings can begin as the celebrations and events of the season wind down and as routines return to normal.

After a short adjustment period, the post-holiday blues typically resolve on their own and people begin to stress less. This isn’t always the case, though.

Sometimes returning to regular programming after being in holiday or vacation mode can be more challenging than anticipated.

Facing difficulties in getting back to a regular schedule may contribute to feeling disconnected or lost.

Experts say signs of declining mental health or depression to watch for include:

● Less energy and changes to sleep patterns
● Less motivation or interest
● Less connection or increased self isolation
● Feeling lost and lonely
● Irregular eating behaviours, such as over- or under-eating
● Excessive worry and/or feelings of hopelessness
● Feeling compelled to or self-medicating with alcohol, drugs, or other substances/activities
● Thoughts of self-harm

Post-Holiday Stress and Mental Health Risks

While stress is a normal, everyday part of life, it becomes a potential problem when we have less support and coping tools than necessary to manage in a healthy way.

Without healthy coping strategies, anxiety and depression can build. Dr. Josh Hamilton, a psychiatric nurse practitioner and the Assistant Vice President & Dean of Post-Licensure Programs at Rasmussen University explains it’s not uncommon for people to turn to drugs and alcohol for any form of temporary relief during this life stage.

This is considered self-medicating. Rather than actually help you or someone you love stress less, though, drugs and alcohol can seriously worsen the symptoms they initially helped to briefly relieve.

If you’ve turned to drugs or alcohol to try to avoid feeling lost, or to cope with anxiety and depression, you’re certainly not alone.

Research suggests substance use disorders (including substance misuse, abuse, and dependence) tend to begin in early adulthood and continue into later life stages if left untreated.

It’s estimated that over 20% of Canadians will face troubles with problematic substance use during their lifetime.

Top four substances of use:

● Alcohol
● Nicotine (tobacco)
● Cannabis
● Opioids

The Dangers of Self-Medicating

If you’re trying to stress less, self-medicating isn’t a safe solution. There are short term risks with alcohol use. These include anxiety, depression, and suicide.

If you or someone you know is experiencing suicidal thoughts, please reach out today for help.

Talk Suicide Canada is available 24/7.
Text message (SMS) 45645 or call toll-free 1-833-346-4566
If you are someone you know is in immediate crisis, dial 9-1-1.

Post-Holiday Blues or Anxiety and Depression?

Hamilton highlights how important environmental or relational context is when making sense of how we feel, too. Knowing the difference between post-holiday blues and a clinical disorder like anxiety, depression, PTSD, or behavioural addiction can help you or a loved one determine when to seek support.

It’s also crucial to consider how the past few pandemic years may have had a cumulative effect, and contributed to feeling lost.

What may have been cause for concern pre-pandemic, such as feeling lost in general, says Hamilton, is more understandable after what we’ve been through the past several years.

Questions to Ask

Answering these questions for yourself or someone you care about can help provide some perspective on whether you’re dealing with post-holiday blues or something more serious.

For example, are you feeling lost in life because you’re not sure if you’re on the right relationship track; if you want to have children; or if you’re in the right career, or, are you experiencing feeling lost when spending time with people (ie., feeling alone in a room full of people)?

Hamilton explains while some specific scenarios of feeling lost are to be entirely expected, other more general feelings may be cause for clinical consultation with a healthcare provider or mental health professional.

You can also try asking whether or not your feelings are associated with actually being alone during this season or if it’s a larger life stage issue.

Finding Relief During Darker Days

The literal darkness of the winter and holiday season doesn’t help matters much, either.

Hamilton explains the shorter days, earlier nightfall, and colder temperatures take a toll on our collective mental health.

We can of course support our wellness during this season by focusing on nutrition, sleep, physical activity, and remaining as social as possible.

“To help alleviate symptoms of stress, pessimism, or melancholy that often come with feeling lost, lean into self-compassion and embrace progress over perfection. There’s no rush to get to some end destination. True joy is found in enjoying the journey,” says Jhas.

Beyond the Benefits of Connection

Hamilton highlights the power of connection in healing from feeling lost.

He says asking for help may begin by telling friends and family how you’re feeling or reaching out to a mental health professional.

If you feel you may benefit from additional support, or are not getting what you need to cope with anxiety and depression, there should be no shame in seeking a deeper level of support.

“It’s like returning to your doctor with a cough that won’t go away,” says Hamilton. This should not feel embarrassing, but it’s understandable due to stigma if you feel nervous bringing up symptoms that aren’t resolving.

“Have a conversation to explore what’s going on with you,” suggests Hamilton. This conversation can take place with your primary care provider or with a private provider.

True to Homewood Health’s legacy, Ravensview’s Cornerstone program takes an interdisciplinary and holistic approach to treatment to accommodate the full spectrum of adult needs including physical, mental, social, and spiritual health.

We understand the unique difficulties people may face during this time of year, and we are here to help.

Resources:

Aderibigbe, O. O., Stewart, S. L., Hirdes, J. P., & Perlman, C. (2022). Substance Use among Youth in Community and Residential Mental Health Care Facilities in Ontario, Canada. International journal of environmental research and public health, 19(3), 1731. https://doi.org/10.3390/ijerph19031731

Addiction Guide. Canadian Statistics.

Canadian Centre on Substance Use and Addiction. Alcohol.

Hamilton, Josh. Personal Interview. December 2022.

Jhas, Sonia. Personal Interview. December 2022.

by admin

Introduction to Cognitive Behavioural Therapy (CBT)

Introduction to Cognitive Behavioural Therapy (CBT)

Many people find it fairly easy to think of ways that they can work on improving their physical health. For example, you might go for a walk, listen to your favourite music to make tackling house chores more enjoyable, or even head out to exercise classes. They’re all great ways to stay active and can help you realize benefits through an improved outlook on life and well-being. But when it comes to getting the equivalent “exercise” to improve your mental health, it can be trickier to understand what’s available and what will give you good results.

Cognitive Behavioural Therapy (CBT) is one of many proven therapy techniques. It can help us understand how negative patterns of thinking we have developed throughout our lives make us feel deflated, limited and more fretful. It can help us conquer self-criticism, feeling undervalued, anxiety, depression, low self-esteem, and other common mental health challenges. CBT focuses on identifying negative thought patterns that can often sabotage us and, instead, framing those thoughts differently to unblock our potential and find clarity. After a few sessions with clinicians or online modules, we can become more mindful of our thinking as we learn to embrace different CBT tools.

In this article, we’ll introduce you to some of the principles of Cognitive Behavioural Therapy and help you determine if it might be a type of therapy that you want to try. While it’s not the only type of therapy that can make a difference, it can be a great place to start when you want to work on improving your mental health.

What is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy (CBT) is a structured and collaborative form of “psychological treatment that…[often] leads to significant improvement in functioning and quality of life.”[1] It helps people recognize when their thinking patterns are distorted and may be contributing to the problems they are experiencing in their lives.

CBT is founded on the core principles that “psychological problems are based, in part, on faulty or unhelpful ways of thinking [and]…learned patterns of unhelpful behaviour.”[2] Additionally, this type of therapy helps people learn “better ways of coping” with their problems so that they become “more effective in their lives.” [3]

CBT helps people move forward from their current difficulties by developing better coping strategies. Working through some history is part of the therapy, but the main focus is to “make sense of what is happening around them and [see how their] perceptions affect the way they feel.”[4]

Why is CBT used?

CBT is a form of therapy because it helps address the thoughts people can get caught up in. Over time, this can affect someone’s outlook on life, making them feel more vulnerable. The methods and exercises we can learn through CBT show us that instead of feeling like we don’t have much influence over the directions our lives are taking, we can modify our thoughts and control how we react to situations. Practicing CBT can change how we feel about daily experiences and problems.

Psychiatrist Aaron Beck developed a model for CBT in 1976. It captured how we “think about things and the content of these thoughts.”[5] Beck’s model expresses three aspects of our thinking and their interrelationship to show how we build negative beliefs:

[6]

CBT is also practical because it is structured and time-limited. People usually attend between 6 and 20 one-hour-long sessions on a regular basis where they focus on a specific problem and work toward achieving specific goals that are agreed to at the start of the therapy.[7] In their sessions, people often feel more engaged in working through their issues because they begin to understand their negative thinking patterns and accept accountability for them. It’s a self-managed way to see how negative thinking influences their behaviour and vice versa: situations trigger automatic thoughts that affect core beliefs. It is also flexible enough to deliver in person, online or through mobile apps.

What is the goal of CBT?

CBT intends to equip someone with a set of practical tools they can use to assess situations they find themselves in that are leading to negative thinking. Some of these tools include:

Setting SMART (specific, measurable, achievable, realistic, and time-limited) goals can help establish priorities to focus on. Working through and completing small goals helps by building momentum. You get a sense of satisfaction as you achieve things you may have thought impossible.[8]

Learning to question assumptions and talk through situations with yourself will help you recognize self-criticism. You’ll also learn techniques to “name” what is happening to you when you begin to create “cognitive distortions.” You’ll be able to replace those negative thoughts with constructive ones to be kinder to yourself.”[9]

Recognizing and learning to modify cognitive distortions. Cognitive distortions create harmful and destructive thinking patterns, which include: jumping to conclusions, always assuming the worst, all -or-nothing thing, always having to be correct, emotional reasoning, blaming, and focusing on what we believe we should have done.[10]

Keeping a record of your thoughts. People can use tools such as journaling to help identify their negative thoughts and note positive replacements.[11]

Rewards and incentives focus on creating activities that will improve someone’s overall positivity and mood. [12]

Situation exposure is a technique used in cognitive behavioural therapy (CBT) to help people identify their fears and approach these fears in a safe, planned and deliberate way. It involves gradually exposing a person to a situation or stimulus that triggers feelings of fear or panic, in a safe space without the intention to cause any danger to the person. Over time, controlled exposure to these fears can help reduce the intensity of anxious or distressing feelings. For example, this tool can give new hope to people suffering from nightmares. Exposure to the situations that create the sense of panic they experience during a nightmare will help them learn that these sensations are not dangerous.[13]

Mindfulness and relaxation/calming techniques such as deep breathing and muscle relaxation or body scans can help someone develop coping skills to help manage stressful situations and emotions.[14]

Who can benefit from CBT?

Everyone can benefit from CBT. It uses methods like working to understand thoughts and behaviours, using problem-solving skills and increasing confidence. Practicing these will produce changes that are “as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.”[15]

One study revealed that after 5-15 CBT sessions, 50-75% of respondents with social anxiety said that CBT was highly effective.[16] Another series of studies found that when CBT and drug therapy were combined, the results were “superior for major depression, panic disorder and obsessive-compulsive disorder (OCD).”[17]

CBT treatment is effective for various situations, including: bipolar, depression, anxiety, panic attacks, phobias, substance use, PTSD, eating disorders, anger/aggression, relationship problems, trauma, pain, sleep problems, time management challenges, and general or situational stressors.

What to expect in your first CBT session

If you want to explore working with a therapist, your first meeting is a chance to determine how CBT can help you. You will also get a sense of whether you and this therapist have a good fit and can work together.

Here’s what might happen:

You will determine your preference for a meeting (in person, online, or by phone).
Your therapist will want to understand why you reached out for help and learn more about your work and personal lives.
You might discuss costs and time frames/duration of sessions and whether you have coverage under a benefits plan.
You should discuss the therapist’s background, training, and education.
Your therapist will review their policy concerning confidentiality.
Your therapist may ask you what your goals are for therapy so that you can develop a treatment plan together.
You can discuss how you feel about homework and practicing CBT tools and ask any questions that you may have.

CBT resources

There are many CBT therapy resources available online that you can explore. We’ve included links to a few that you may find helpful. Remember that while CBT has a sizeable self-directed component, it’s always a good idea to consider working with a therapist. They can guide you through the processes and tools so that you understand how it works.

Thought record worksheet

https://positive.b-cdn.net/wp-content/uploads/2018/01/Thought-Record-Worksheet.pdf

Accepting Uncertainty Worksheet

https://homewood-production.s3.amazonaws.com/Miscellaneous/Sentio+worksheets/Accepting+Uncertainty+Worksheet.pdf

Postponing Your Worries

https://homewood-production.s3.amazonaws.com/Miscellaneous/Sentio+worksheets/Postpone+your+Worries.pdf

Fact-checking thoughts worksheet

https://positive.b-cdn.net/wp-content/uploads/2020/09/Fact-Checking-Thoughts-Worksheet.pdf

Functional Analysis worksheet

https://positive.b-cdn.net/wp-content/uploads/2020/09/ABC-Functional-Analysis-Worksheet.pdf

What if CBT doesn’t seem like the right fit?

If CBT doesn’t seem right for you, there are alternative therapy options that you can explore such as:

Behavioural Therapy

There are many other types of behavioural therapy besides CBT. Which one is used depends upon the situation.

DBT – Dialectical Behavioural Therapy
Social Learning Theory

Humanistic Therapy

It focuses on “a person’s individual nature rather than assuming a group of people with similar characteristics have the same concerns.”[18]

EMDR – Eye Movement Desensitization Therapy

EMDR is used to reduce emotional distress from Post-Traumatic Stress (PTSD).

References:

[1] American Psychological Association (2022). What is Cognitive Behavioral Therapy? APA. Retrieved November 2, 2022 from https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

[2] Ibid.

[3] Ibid

[4] Canadian Association for Mental Health (CAMH) (2022). Cognitive behavioural therapy. camh. Retrieved November 2, 2022 from https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/cognitive-behavioural-therapy

[5] Fenn and Byrne (2013). The key principles of cognitive behavioural therapy. Sage Journals: InnovAiT Volume 6, Issue 9, September 2013, Pages 579-585. Retrieved on November 2, 2022 from https://doi.org/10.1177/1755738012471029

[6] Ibid.

[7] Canadian Association for Mental Health (CAMH) (2022). Cognitive behavioural therapy. camh. Retrieved November 2, 2022 from https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/cognitive-behavioural-therapy

[8] Raypole and Marcin (Medically reviewed by Lener, M. MD) (2022, May 17). Cognitive Behavioral Therapy: What Is It and How Does It Work? Healthline. Retrieved November 2, 2022 from https://www.healthline.com/health/cognitive-behavioral-therapy

[9] Ibid.

[10] Riopel, Leslie (2019, June 15). Benefits of CBT: 8+ Results of Cognitive Behavioral Therapy. Positive Psychology.com. Retrieved November 2, 2022 from https://positivepsychology.com/benefits-of-cbt/#:~:text=In%20particular%2C%20the%20strongest%20support,et%20al.%2C%202012).

[11] Raypole and Marcin (Medically reviewed by Lener, M. MD) (2022, May 17). Cognitive Behavioral Therapy: What Is It and How Does It Work? Healthline. Retrieved November 2, 2022 from https://www.healthline.com/health/cognitive-behavioral-therapy

[12] Ibid.

[13] Riopel, Leslie (2019, June 15). Benefits of CBT: 8+ Results of Cognitive Behavioral Therapy. Positive Psychology.com. Retrieved November 2, 2022 from https://positivepsychology.com/benefits-of-cbt/#:~:text=In%20particular%2C%20the%20strongest%20support,et%20al.%2C%202012).

[14] Ibid.

[15] American Psychological Association (2022). What is Cognitive Behavioral Therapy? APA. Retrieved November 2, 2022 from https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

[16] Hedman, E., Botella, C, & Berger, T. (2016) Internet-based cognitive behavior therapy for social anxiety disorder. In N. Lindefors & G. Andersson (Eds.), Guided internet-based treatments in psychiatry (pp. 53–78). Springer International Publishing. Retrieved November 2, 2022 from https://doi.org/10.1007/978-3-319-06083-5_4

[17] Cuppers et al., (2014). Adding psychotherapy to antidepressant medication in depression and anxiety disorders: a meta-analysis. World Psychiatry Journal. 2014 Feb; 13(1): 56–67. Published online 2014 Feb 4 doi: 10.1002/wps.20089. Retrieved on November 2, 2022 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918025/

[18] Psychology Today (n.d.). Humanistic Therapy. Psychology Today. Retrieved November 2, 2022 from https://www.psychologytoday.com/ca/therapy-types/humanistic-therapy

by admin

Navigating the Holidays When You’re in Recovery

It’s the time of year where invitations to gather with family, friends and co-workers are plentiful. For some the memories and celebrations attached to the season can be big ‘triggers’. But don’t worry about your social calendar. Manage it!

Seasonal celebrations and holidays can be wonderful times for people to come together. Families, workplaces and community organizations often host events that can be fun to attend, but they can also be sources of stress for many people. For someone in recovery, however; these kinds of gatherings can be particularly challenging as they may involve a lot of triggers or tempting environments. You know you’ll be invited to attend, but what if you’re already feeling nervous about how to respond?

Under pressure

Realize that you are probably putting unnecessary pressure on yourself if you are thinking that you have to accept every invitation you get. The last thing you need is to be stressed about going to your aunt’s for dinner and then meeting up with your co-workers at a holiday bash. Sometimes there are simply too many things going on. It’s totally fine to pick some, or even none of them based on how you feel at this point in your recovery. Your number one responsibility is to your health and well-being. So, the main principle that should guide your social calendar is: what is healthiest for you, and what’s best for your sobriety!

It would be great if people treated addictions the way they treat allergies – with sensitivity, understanding and extra effort to make sure you’ll be safe. Small steps can lead to big changes. Take the first one by focusing on yourself. Start each day with a little promise to yourself you will do your best to stay sober.

Go ahead. Make plans…but not that kind

The next few steps you take are about acknowledging your feelings and addressing your anticipation. You need to spend time thinking about what could happen at these events and what is going to help you feel good and be confident so that you can keep your promise. Here are four strategies you can use to think this through:

1. Be honest with yourself

Take a few minutes to consider how you are feeling about your recovery at this point in time. What words come to mind? Are you feeling strong? Would you say you are vulnerable? Perhaps you’re excited? Or anxious? Or maybe you’re nervous? What are the strengths and tools that can aide you in your recovery, during this period?

Write all of these feelings and words down and then leave them for a few hours. Come back to them later in the day. Do you feel the same way? Thinking about your feelings and then releasing your thoughts can be a powerful way to help you be aware of where you are right now, in the present moment.

2. Be realistic about how these events can make you feel

Look at all of these occasions and instead of thinking about what’s in it for me, think about what could it do to me? Interacting with family, friends and co-workers can be exhausting and stressful, making you more susceptible to going along with whatever they are doing. You need to stay focused, fed and well rested, so your decision making is clear and confident. When you’re tired, hungry and distracted, it’s easier to be persuaded to abandon your plan.

3. Be kind to yourself. Guilt-free

Give yourself permission to bow out when you’re not sure how an event will go. Don’t ever feel pressured or obligated to show up to each and every occasion you might be invited to. Be kind enough to yourself to figure out what the purpose of the occasion is from your point of view. It’s all about perspective. If you are struggling with finding a meaning that feels right, then take a pass. Remember, send your regrets, but don’t think that you need to offer a lengthy explanation.

4. Be aware of your triggers and be ready to act

Knowing how you tend to react when you encounter one of your triggers helps you learn to avoid them. Face it: these could come up when you least expect them and be related to times of day, places, people or situations. Realize that these feelings and temptations are associations and also that they will pass. Cravings are just emotions that your brain is using to tell you how to behave [Heshmat 2015]. They usually only last about 20-30 minutes, and then they diminish. While they’re at their most intense during that time, you can redirect your thinking. Get a change of scenery and go for a walk, try finding a quiet place to meditate or focus on deep breathing, or call someone in your support network to talk.

All in the family

When you do decide to partake in a holiday gathering, there are some tips you can use to make hanging with the cousins more bearable. In all families, some people are supportive, and others are not. It’s important to be prepared for this during the holidays. Take inventory of who you know is tactful, trustworthy, and respectful. Spend time with them and avoid the unsupportive people as much as possible. You might even want to speak with the hosts beforehand and share your concerns. Talk about how you will — and how they should — respond if a situation arises. Talk about what you will be saying to decline offers you may get from other guests like: ‘Have a drink with me!’, ‘It’s only one!’ and ‘Come on, it’s a party, have some fun!’ and ask for their support. It doesn’t mean they need to make an announcement or “prepare people” before they arrive. It’s about being honest and building a better response to the situation. It helps to have a script of what you will say to people, to explain that you’re not going to be drinking. You can limit it to what you’re comfortable sharing, but it should include a clear, assertive “no” message, with no room for negotiation.

Above all, do your best to stay calm. Remember that there is no perfect family gathering. Things are always messy. If you feel like the situation is going to cause you pain, it may not be the right time for you to attend. And that’s okay. You don’t want to have feelings of added tension, stress or guilt associated with anyone or the holiday celebrations themselves.

Come on everybody: attending parties with friends and co-workers

Celebrating with friends and co-workers may be different from family gatherings, but these events can also cause you stress. Thankfully, you can use some of the same strategies you put in place to deal with that dinner. Stick with people you know and trust who support you. Avoid those you don’t know and watch out for those whose intentions you instinctively aren’t sure of. Stay calm in all interactions and do some party planning of your own beforehand.

Make party plans

1. Set goals and times for yourself

Arrive early and be prepared to leave early too if you find you’re having a difficult time being around people who are drinking. As parties go on longer, people tend to drink more and become more relaxed and take things in a different direction. Leaving before things get wilder isn’t a bad thing. You’ll be in control and not have any next-day regrets.

2. Consider bringing your own beverages (BYOB)

Sometimes you can bring your own drinks to be sure you have complete control of what you’re consuming. You won’t have to worry about anyone accidentally making a drink for you that is going to trigger a setback in your recovery.

3.Use the buddy system

Have someone who you trust and can rely on to recognize a situation that may be developing, distract you and intervene if something goes wrong. Your buddy should be completely sober: no drinking, smoking or using drugs. This person is going to act as your advocate.

4. Be the one who others lean on

Having responsibility for others can sometimes help reduce the stress you are feeling. Why not consider offering to be the designated driver for a group of people? It’s a role that everyone will understand is essential and not question your motivations or actions. As the driver, you’ll also be able to leave when you want to.

What to do if you experience a slip or lapse

Addiction and relapse are not only about the substances, but also about the emotional voids you are trying to fill. Relapse is often a part of the recovery journey, but the emotional responses it can incite can be devastating.

Don’t let yourself get stuck. And don’t be too hard on yourself. If you feel hopeless, humiliated or guilty, be open to finding hope again. Work through any anger or fear and find the courage to be honest and begin addressing the underlying issues that caused you to slip. When needed, be sure to seek social support from people you trust and seek professional help when you need it.

With determination and a little help, you can find your way again.

References

1. Heshmat, S. Ph.D. (January 7, 2015). Why Cravings Occur. Cravings and Trigger factors. Psychology Today.

https://www.psychologytoday.com/us/blog/science-ch…

by admin

Reducing Holiday Stress

The holidays are a wonderful time of year. But it can also be a time when we feel the most pressured.

Here Are Some Tips to Help You Manage the Holidays:

Manage the occasion. You may need to be more assertive and say ‘no’ to events that don’t add meaning to the holiday season for you personally.
Clarify family expectations. This may mean not giving a gift to every grown family member or rotating who will give a gift each year.
Lower your financial burden. Budget your spending and stick to it. If you can get through the holidays without major debt afterwards, you can enjoy the season without the guilt.
Get organized ahead of time. Plan ahead as best as you can to get your gift wrapping and other chores done before the last minute. Then give yourself the gift of relaxation rather than stress!
Remember that it’s the thought that counts. Don’t let competitiveness and perfectionism send you on too many shopping trips. Homemade, thoughtful, inexpensive gifts from the heart are often cherished far more than high-priced items.
Take short relaxation breaks. If you find yourself trying to sustain a fast pace, be sure to take some down time. Just taking a few minutes to take a few deep breaths and consciously breathe away tension can be a big help.
Make a list. Write down everything you’d like to do this holiday season and set reasonable priorities in order to get the most amount of joy from the limited amount of time you have to spend with family, friends, and co-workers. Remember, this year’s priorities may look different than those of past holidays.
Take care of yourself. For most people, the holidays go hand-in-hand with too much sugar, fat, caffeine, and alcohol, and not nearly enough exercise and sleep. One of the best ways to combat stress is to pay attention to your body’s need for healthy food, exercise, and sleep during this busy time of year.
Take time to laugh. If you get too stressed, take a laughter break and rent a funny holiday comedy. Laughter is the best medicine.
Make a change. With the holiday season fast approaching, make a commitment to yourself to find a deeper satisfaction in the holiday experience. Don’t just do things because they fit into your schedule.

Instead, consider if the event or activity fits in with your values and the meaning of the season. Remember, life is really about the journey. Savour the moments — allow yourself enough time to celebrate each activity before rushing on to the next.

Don’t let the hustle and bustle of the season steal away opportunities to be thankful for the people, experiences, and events that will make this year unique and memorable. Last, but not least, commit to taking some time to reflect on the deeper meaning and spirit of the holidays for you personally, for your family, and for humanity and the world. Happy holidays!

by admin

Healthy Habits: Positive Influences on Mental Health and Addiction

Recovery can be lonely, scary and often confusing, with an array of mental and physical obstacles.

Being in recovery can sometimes feel like you have been placed into a remote location, amid unfamiliar surroundings, with the added complexity and challenge of finding your way back to civilization.

The path ahead of you doesn’t run in a straight line. It’s important to recognize and take inventory of the skills and tools you have acquired, and to know how and when to use these strategies to help you navigate your recovery journey. Acknowledging that factors like dedicated time, heartfelt commitment and focused attention are keys to recovery sustainability, you’ll need to keep your eyes open to spot all of the resources in your environment that will support you on your journey. As you look at your path each day, you’ll discover new self-care supports that may surprise you in their simplicity. No matter how insignificant they may seem, allowing yourself to see the good in every day, appreciating the beauty of natural surroundings, and reaching out for help, or helping others, can be powerful daily additions as you build strength and resilience.

It’s easy to rush through your days with blinders on. Sometimes, we’re so internally focussed that it can be exhausting, leaving us more susceptible to negative thinking. In many instances, we pay more attention to the “bad qualities in others rather than the good ones: the things that worry or annoy us, or make us critical.” (1)With a “negative bias” for the “bad, or at best, [looking at] neutral qualities in others and only a sprinkling of good ones you naturally feel less supported, less safe and less inclined to be generous or [to] pursue your dreams.”(1) Developing the ability to move outside of a cycle of negative thoughts and observe the positive in other people can do a lot of good. We learn a lot from other people, and this learning increases and broadens our mental and emotional perspectives, which, in turn, makes us more resilient.

Reflecting on positive moments observed during each day can help you change habits: you can see new ways to fix mistakes and solve problems. Throughout your lifetime, your brain catalogues all of your experiences. The science of neuroplasticity shows us that our brain structure can be changed and adapt to build resilience, form new connections and take control of reorganizing itself.(2)

So how do you start retraining your brain to see the good in every day? Start with small observations by, “seeing the good in others. It’s a simple but very powerful way to feel happier and more confident, and become more loving and more productive in the world.”(3) When you inevitably reflect on challenges within your day, don’t spend all of your time on negatives – be sure also to find at least one good thing. Remember, it doesn’t need to be something big. It could be as simple as a smile you offered while you held the door for someone.

It’s important to recognize that the good you see in others is also in you. You couldn’t see that good if you did not have an inkling of what it was. You, too have positive intentions, real abilities and virtues of mind and heart. Those qualities are a fact, as much as a fact as the chair you’re sitting on. Take a moment to let that sink in. You don’t need a halo to be a truly good person. You are a truly good person.(3)

Another essential tool for self-care is developing an appreciation for the beauty of natural surroundings. Research points to the benefits of spending time outside where you can get a boost of happiness and feel better connected to the world. “Well-being increases if people simply take time to notice the nature around them.”(4) The examples in the study showed that nature can be “anything not human-built: a houseplant, a dandelion growing in a crack in a sidewalk, wildlife, or sun through a window.”(4) Participants were asked to take a photo of the natural object they encountered and write a short note about it.

It’s important to note that “this wasn’t about spending hours outdoors or going for long walks in the wilderness, it was about the tree at a bus stop in the middle of a city and the positive effect that one tree can have.”(4)

Being in natural surroundings can allow you to be more open to multi-sensory experiences where you awake more of your brain through the sights, smells, tastes, touches, and sounds to create associations that form strong memories.(5)

Go ahead, exercise – go outside for a walk. Look around at your physical surroundings and forget for a moment or two about “your needs, worries, regrets or desires for the future.”(6) You’ll not only benefit your mental health but also your physical health by spending time in green space. In one study, “Forest bathing”, where people spend time sitting, lying down or just walking around in nature, lowered blood pressure, reduced heart rates and decreased stress. In addition, research suggested that people who spent time outdoors had a lower risk of developing Type II diabetes and cardiovascular disease than those who did not spend any time outside. Spending time outdoors also increased how long research participants slept.(7) Give it a try – take off your shoes and walk barefoot in the grass. You’ll feel more grounded as a result.

Not only can immersing yourself in nature bring significant benefits, but surrounding yourself with positive, supportive people can make a big difference in helping you to keep moving forward on a sustainable recovery pathway. Interestingly enough, this can go both ways. Reaching out and helping others who are just starting their journey through recovery can be a highly effective, positive therapy because it can, “take the attention off yourself… assist the other person in making progress and [you may] receive gratitude for your efforts” which, in turn, can give you perspective, boost your sense of purpose and make you feel happier.(8) Being able to recognize earlier challenges that you faced and overcame, and speaking with others about it, helps develop strength and gives you a chance to reflect upon how far you have come in your recovery.

Recreation therapy programs help in similar ways. People work to regain control over their lives and actions, relax their minds and bodies, and rebuild social skills, self-esteem and confidence through the connections they make to other people in their community. They can participate in, “exercise groups such as yoga, and other physical activities such as active games, creative arts, woodworking and crafts.”(9)

While these all help, it’s also important to remember some of the most important things that will help during recovery:

Taking time to take a break when you need it.
Remembering how important exercise and proper nutrition are to your strength.
Staying connected to your social circle for support and encouragement.

Having a greater awareness of what it’s like to feel well from positive influences will mean that you can develop a sense of the symptoms you may experience if you are feeling unwell. Recognizing those symptoms and using these tools is a supportive way to help you stay on course as you recover, and help you learn when you may need to call for targeted, professional care.

References:

Hanson, R., (2018, June 12). Seeing Good. Psychology Today. Retrieved on April 15, 2019 from https://www.psychologytoday.com/ca/blog/your-wise-…
Shiel, W.C. Jr. MD, FACP, FACR, (n.d.) Medical Definition of Neuroplasticity. MedicineNet. Retrieved on April 15, 2019 from https://www.medicinenet.com/script/main/art.asp?ar…
Hanson, R., (2018, June 12). Seeing Good. Psychology Today. Retrieved on April 15, 2019 from https://www.psychologytoday.com/ca/blog/your-wise-…
University of British Columbia, (2017, November 2). Science confirms you should stop and smell the roses. UBC Okanagan News. Retrieved on April 15, 2019 from https://news.ok.ubc.ca/2017/11/02/science-confirms…
Ackerman, D. (1990) A Natural History of the Senses. Random House of Canada Limited.
LaBier, D. (2018, January 8). Why Connecting With Nature Elevates Your Mental Health. Psychology Today. Retrieved on April 15, 2019 from https://www.psychologytoday.com/us/blog/the-new-re…
University of East Anglia. (2018, July 6). It’s official – spending time outside is good for you. Science Daily. Retrieved on April 15, 2019 from https://www.sciencedaily.com/releases/2018/07/1807…
Narconon. (n.d.) Why Helping Others Can Be Best Cure for Addiction. Narconon Blog. Retrieved on April 15, 2019 from https://www.narconon.org/blog/narconon/why-helping…
Hospital News (n.d.) Recreation Therapy and Mental Health: Helping people help themselves. Long Term Care Section. Retrieved on April 15, 2019 from https://hospitalnews.com/recreation-therapy-and-me…

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Dealing with Seasonal Depression

Seasonal Affective Disorder (SAD), often referred to as “winter blues” or seasonal depression, is a type of depression related to changes in the seasons¹. Most often affecting individuals in the fall or spring months, it can have a profound effect on an individual’s mood and energy levels.

Those affected by SAD often feel like isolating themselves until a change in seasons occurs, usually spring, however this isn’t a viable solution for anyone¹.

In Canada, SAD affects around 3% of Canadians each year, with approximately 15% experiencing milder forms of SAD². Often, this disorder impacts children and teenagers, with women having a higher propensity to experience SAD over men. Additionally, if there’s a history of depression in the family, individuals have a higher risk of experiencing SAD in their lifetime².

A research study conducted by Oxford University has found there are many methods to minimize the effects of SAD³.

Those who experience seasonal affective disorder often experience the following symptoms⁴:

Appetite changes including increased cravings for sugary or starchy foods
Avoidance of people or activities previously enjoyed
Daytime fatigue
Difficulty in concentrating
Feeling tense or stressed
Insomnia or sense of feeling tired all the time
Irritability
Lowered sex drive and desire for physical contact
Sadness, guilt, or overly critical of one’s self
Sense of hopelessness
Weight gain

Here are some suggested methods to minimize SAD symptoms:

Meet with a Healthcare Practitioner. Discussing medical treatment or support from a qualified healthcare practitioner can be a useful first step in identifying the ideal treatment option. SAD is a treatable disorder, where healthcare practitioners can provide resources to build resilience prior to months where SAD is at its peak. Some of those suggestions are mentioned below.

Light Therapy. When using light therapy, results have shown relief between 60 to 80 percent for those who suffer from SAD. Sitting for 30 minutes in front of a special fluorescent light that simulates natural outdoor light, can help improve an individual’s mood and energy levels. The best time to use this form of therapy is in the morning, so an individual can reap the benefits throughout the day⁴.

Cognitive Behavioural Therapy. This form of therapy works to replace negative thoughts with more positive ones. It can be used in conjunction with light therapy, and according to some, is the most effective way of treating the disorder.

Self-help. There are many ways to minimize symptoms of SAD outside of professional medical help. Individuals who regularly exercise, have good sleeping habits, eat a healthy diet, and stay connected with others have improved moods during SAD months. Working towards a more balanced lifestyle can help manage stress and reduce the symptoms of depression. Using these self-help tools year round can help minimise the likelihood of suffering from SAD, and improves one’s overall health and well-being⁴.

Discussing medical treatment or support from a qualified healthcare practitioner can be a useful first step in identifying the ideal treatment option. SAD is a treatable disorder, where healthcare practitioners can provide resources to build resilience prior to months where SAD is at its peak.

Everyday tips to ease winter SAD⁴

Avoid alcohol, and be aware of your caffeine intake. Both alcohol and caffeine can affect your sleep and make you feel groggy and grumpy. On the other hand, make sure you’re drinking enough water.
Build routines to get you outside during the day. Try to find opportunities for a brief outdoor walk during daylight.
Increase physical activities or exercise prior to typical SAD months. This can help to build a healthy lifestyle prior to SAD symptoms, potentially preventing or limiting SAD symptoms each year. Physical activity relieves stress, depression, and increases your energy, combatting the majority of the SAD symptoms.
Keeping a journal can help you to deal with the negative feelings one can experience. Plan to write each day for a week, including your thoughts, feelings and concerns. The best time to write is often at night, which allows you to reflect on all that happened during the last 24 hours.
Re-arrange your space to maximize exposure to sunlight throughout the workday. Try to keep the curtains open during the day and position yourself to face natural light where possible.
Resist the urge to eat unhealthy sugary or high carbohydrate foods. Although often craved when experiencing SAD symptoms, this can increase depression and weight gain, further increasing SAD symptoms.
Take a vacation, look for sunny destinations. Save throughout the year to alleviate potential financial strain. Reminder, symptoms of SAD can recur after you return home.
Take vitamin D supplements or eat foods high in vitamin D, such as cow’s milk, soy or rice beverages, orange juice, salmon, eggs, or fortified yogurts. Since getting more sun exposure is dependent on weather and time, change your diet during fall and winter can help you get the vitamin D you would typically receive from sun exposure.
Try to spend more time outdoors during the day. Spending time outside for 30 minutes can help your body absorb enough vitamin D to help improve overall mood.

References:

Mayo Clinic. (2017, October 25). Seasonal affective disorder (SAD). Retrieved November 21, 2017, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Mood Disorders Association of Ontario. (n.d.). Frequently Asked Questions – Seasonal Affective Disorder (S.A.D.). Retrieved November 21, 2017, from https://www.mooddisorders.ca/faq/seasonal-affective-disorder-sad
Rohan, K. J., & Rough, J. N. (2017). The Oxford Handbook of Mood Disorders. Retrieved from https://global.oup.com/academic/product/the-oxford-handbook-of-mood-disorders-9780199973965?cc=ca&lang=en&#
CMHA. (2016). Find Help Now. Retrieved November 21, 2017, from https://cmha.bc.ca/documents/seasonal-affective-disorder-2/

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Understanding Mental Health and Mental Illness

The definition of mental health, the symptoms of mental illness, and how to take care of your well-being.

How’s your mental health?

The way you answer that question can vary. One day, you might describe it as “great.” But depending on what you’re experiencing, you might feel like you are struggling another time. You also may not feel comfortable being completely transparent about your mental health at times, especially when you feel like it’s low.

The way we describe our mental health adjusts regularly. It’s less of a scale where the measures are perfectly balanced or tipped in one direction. We can be kinder to ourselves if we consider mental health more as a track with different stops along the way, where you can move fluidly in either direction. Since it’s not static, your mental health will go back and forth along the track throughout your lifetime.

This article examines how mental health affects “how we think, feel and act as we cope with life.”(1) It will also explain the differences between mental health and mental illness since the two terms are not the same, but are related. Finally, we’ll explore available supporting resources and consider ways to develop and strengthen your mental well-being.

What is mental health?

When we talk about mental health, we focus on how we feel emotionally and psychologically. Still, we sometimes fail to realize the connections our mental health has to physical health. And while mental health is undoubtedly a thing, we also need to consider it more broadly as a state of being because it’s our awareness of our mental state. We can describe our mental health as good, poor, or even something in-between.

Good mental health means supporting “our preferred way of living” and expressing it in how we think, feel, experience life, behave, and react.(2) However, you can project a “combination of feeling good and functioning effectively” even if you don’t “feel good about yourself and happy all the time.”(3)

If you consider your mental health good, you can process, manage, and cope with a wide range of “natural emotions.(4) That includes more negative ones – such as sadness, anger, grief, and failure. When we begin to find it challenging to live with negative emotions, it can “affect our mental well-being.”(5) We cannot function well, and our evaluation of our mental health may move from good to poor. Mental health struggles often reveal themselves in our physical, emotional, and social health.(6) We may feel more comfortable withdrawing from situations, people, and activities we may have enjoyed in the past.

Perhaps the most crucial consideration is that mental health is very different for everyone, and we shouldn’t attempt to draw comparisons between people’s experiences or mental health. It takes conscious effort to sort out our feelings. Still, the dedication supports the idea that we can return to a state of good mental health with this sort of built-in resilience.

What is mental illness?

Sometimes, we can start to have a hard time coping with life’s stressors over a prolonged time and in a way that “affect[s] thinking, emotions, and behaviors.”(7) Mental illness is sometimes the result of the brain changes experienced during these times. It can leave us “unable to think, feel, or act” how we want to.(8)

Mental illnesses can be:

episodic
diagnosed
a result of environmental stress
genetic
trauma-incited
or a combination of these

One of the biggest challenges in addressing mental illness is that it is still highly stigmatized. Often that means we don’t talk about it because we don’t want to face judgment from others. It doesn’t make much sense. Think about how we react or respond to other illnesses that may have more physical manifestations with more empath, compassion, and openness. Those situations can be equally full of uncertainty. The irony is that stigma most frequently develops from a lack of understanding and fear created by misrepresentations of mental illness that we’ve seen or heard. Stigma unfairly targets the person experiencing mental illness rather than drawing concern or focus to the condition.

Experiencing a mental illness can be frightening, but it shouldn’t deter someone from reaching out to get or offer help. People need care and treatment to help them recover from mental illness. They can only do so when they are supported and not fearful of judgement from friends, family members or strangers. Treatment can help someone who has difficulty coping with all the unexpected things that life presents. The goal is to help them return to feeling more confident and aware of the state of their mental health.

What are some signs of positive mental health and mental health struggles?

Some characteristics of “mentally healthy individuals” include having (9):

A sense of joy, satisfaction, and mental peace
A sense of high self-esteem, self-worth, and self-confidence
A passion for life and drive to accomplish personal goals
A sense of purpose in their relationships and work
A sense of optimism and positivity
An ability to take and fulfill responsibilities
An ability to be compassionate and empathic towards self and others
An ability to have fun, laugh, and make others feel happy
An ability to cope with stress and overcome adversities
An ability to balance work, relationships, rest, interests, fun
An ability to learn new skills and improve their lives

Some signs of mental health struggle include (10):

Confused thinking and strange thoughts (delusions)
Prolonged depression, sadness, or irritability
Extreme highs and lows, constant worry
Social withdrawal
Dramatic changes in sleeping and eating habits
Anger (strong)
Suicidal thoughts
Physical ailments
Substance use
Intense fears
Changes in performance at school or work
Defiance of authority, disobedience, or aggression

Suppose someone you know is showing several signs of struggle. In that case, you may want to consult with your family doctor or mental health professional. Remember that poor mental health can affect anyone at any age. Don’t wait to extend help or underestimate when there is a severe or immediate need.(11)

Why should mental illness be addressed?

When people lack social support and confidence and start to feel powerless or helpless, they are at a greater risk of developing mental illness. It’s important to understand that:
“Different mental illnesses can range in terms of severity, and multiple mental illnesses can occur at the same time. Mental illness can also be temporary or long lasting. Mental illnesses are also much more common than people may realize, with over 264 million people worldwide suffering from depression alone.”(12)

Mental illness affects people’s cognition, emotions, body, and behaviours. One of the biggest causes of mental health challenges results from the effects of harmful stress, though we all handle stress differently. When it’s both prolonged and overwhelming, stress can contribute to “anxiety, depression, sleep problems, pain and bodily complaints such as muscle tension…headaches, gastrointestinal problems, a weakened immune system, hypertension (high blood pressure), cardiovascular problems and stroke.”(13)

Addressing mental illness and mental health has reached a critical point worldwide. As the World Health Organization has stated, we need to “strengthen our response” to offer “affordable, effective and feasible strategies…to promote, protect and restore mental health.”14 Mental illness is the “leading cause of disability…[affecting] around 450 million people…worldwide.”(15)

Understanding the risk factors is only part of what’s required for us to act collectively to increase awareness and reduce stigma. We can also embrace and influence policy change and attitudes, plus advocate for access and consistency of treatment approaches. Problems associated with mental health are a global issue. Problems associated with mental health are a global issue. Still, not all countries or governments have fully recognized the extent or depth of the crisis. and how inaction “ruins health, threatens lives and hurts economies.”(16)

What kinds of supports are available to care for our mental health?

In Canada, the Government of Canada has compiled an extensive group of resources and supports under the title of “Mental Health Support: Get help” for people to explore. It focuses on nationally available help offered 24/7 from an organization such as Wellness Together Canada [wellnesstogether.ca], plus information for targeted groups. The Mental Health Support hub also lists supports available within each province. Visit https://www.canada.ca/en/public-health/services/ mental-health-services/mental-health-get-help.html
In the United States, the Government has taken a similar approach, offering a compilation of resources and information about “How To Get Mental Health Help.” There is information about treatment services in the U.S. and its territories, plus details about coverage that may be available through health insurance plans, clinical trials, and resources for veterans and their families. Visit https://www.mentalhealth.gov/get-help
In Mexico, according to research published in the International Journal of Mental Health Systems in 2021, the approach to mental health services is evolving.(17) There is still a focus on education and community-based programs and facilities that offer help and treatment options. The effort is being coordinated by a non-profit organization, Red Voz Pro Salud Mental (VPSM). It includes establishing support groups, leveraging social media for education and working to “promote laws to the federal government.”(18) Still according to one study shared by the non-profit organization, The Borgen Project, “Mexico ranked second in the world in the level of stigma associated with mental health services.”(19) Visit https://www.vozprosaludmental.org.mx

What are some ways that you can practice mental well-being?

Here are a few ways that you can take care of your mental health:

Stay physically healthy by getting enough exercise and sleep, but also focusing on keeping up with good nutrition.
Build your social health by connecting to friends, family, and the community. Volunteering or taking up a hobby are excellent ways to strengthen your social circles.
Try working on developing good mental health practices daily through meditation, writing in a gratitude journal, and using relaxation techniques such as deep breathing or guided imagery.(20)

References:

1. National Library of Medicine (National Institute of Health). (n.d.) How to Improve Mental health. MedlinePlus. Retrieved July 24, 2022 from https://medlineplus.gov/howtoimprovementalhealth.html

2. Mind Help, Reviewed by World Mental Healthcare Association. (n.d). Good Mental Health. Mind Help. Retrieved July 24, 2022 from https://mind.help/topic/what-is-good-mental-health…

3. Ibid.

4. Ibid.

5. Ibid.

6. Ibid.

7. Mental Health America. (n.d.) Mental Illness And The Family: Recognizing Warning Signs And How To Cope. Mental Health America. Retrieved July 24, 2022 from https://www.mhanational.org/recognizing-warning-signs

8. Ibid.

9. Mind Help, Reviewed by World Mental Healthcare Association. (n.d). Good Mental Health. Mind Help. Retrieved July 24, 2022 from https://mind.help/topic/what-is-good-mental-health…

10. Mental Health America. (n.d.) Mental Illness And The Family: Recognizing Warning Signs And How To Cope. Mental Health America. Retrieved July 24, 2022 from https://www.mhanational.org/recognizing-warning-signs

11. Ibid.

12. World Health Organization (WHO) as cited in Felix Team. (n.d.). The Difference Between Mental Health vs Mental Illness. felix. com. Retrieved July 24, 2022 from https://www.felixforyou.ca/blog-posts/mental-health-vs-mental-illness

13. Canadian Association for Mental Health (CAMH) (n.d.). Stress. camh.ca. Retrieved on July 24, 2022 from https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/stress

14. WHO. (2022 June 17). Mental health: strengthening our response. World Health Organization Newroom. Retrieved on July 24, 2022 from https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

15. CAMH. (n.d.). The Crisis Is Real. camh.ca. Retrieved on July 24, 2022 from https://www.camh.ca/en/driving-change/the-crisis-i…

16. Ibid.

17. Carmona-Huerta, J., Durand-Arias, S., Rodriguez, A. et al. Community mental health care in Mexico: a regional perspective from a mid-income country. Int J Ment Health Syst 15, 7 (2021). https://doi.org/10.1186/s13033-020-00429-9

18. Ibid.

19. Daniels, S. (2021 February 17). Red Voz Pro and Mental Health In Mexico [Blog]. TheBorgenProject.org. Retrieved on July 24, 2022 from https://borgenproject.org/mental-health-in-mexico/…

20. National Library of Medicine (2020 May 5). Medline Plus: How to Improve Mental Health. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved on July 24, 2022 from https://medlineplus.gov/howtoimprovementalhealth.h…

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Understanding Family Dynamics

Understanding family dynamics, what healthy family traits look like, and how to identify toxic family dynamics.

It’s a given that no two families are alike. However, our first forays into becoming more aware of our families’ dynamics begin when we gather with extended family. Differences also show up when visiting friends’ families. We even see contrasts to our own experiences within the portrayals of some of the most beloved families in popular culture. It can leave us questioning why our families can’t more closely align with what we may perceive to be idealized versions.

But, for better or worse, there’s close to universal agreement on the value of family as a concept because it teaches us about belonging to something bigger than ourselves. Families are where we first learn about connections, relationships, and friendships.

This article looks at different aspects of family dynamics and family compositions. It will explore some of the characteristics of healthy family dynamics and contrast these with behaviours considered damaging and toxic. Finally, we’ll consider ways to learn how to navigate the complexities of family life and touch on what someone can do if they think their family could use some help.

What are family dynamics?

The ways that family members interact with one another are commonly referred to as family dynamics. They are heavily influenced by culture, traditions, family history, learned skills, emotions, and the roles and hierarchy within a family. Family dynamics patterns affect the behaviours and relationships we see within a specific family environment.

When families are close, “a person [can enjoy] better health and well-being, as well as lower rates of depression and disease throughout a lifetime.”(1) However, even close families can experience complicated family dynamics that create tension, introduce rivalries, and threaten stability.(2)

Types of family structures

Today, it’s common to see many different family structures.

Nuclear

The idea of the nuclear family (a married couple with two children) was the model to aspire to around the middle of the twentieth century. It began after family structures shifted away from large, extended families with many children and relatives who contributed their labour to a family business. Instead, children from those larger families left home with dreams of economic independence. In their new surroundings, single people would pair up, get married, have a couple of kids, and buy a home to settle down in. In a nuclear family, it was typical for men to earn income and for women to stay home raising children.(3) Today’s nuclear family often sees both parents working to support the family, focusing on shared responsibilities to raise children together in a family home.

Single-parent

Single-parent families have become increasingly more common in the past sixty years. They often result after a relationship breakdown where one adult leaves the household, and the children reside with a custodial parent and visit the other. Some people have been widowed, and others have chosen to remain single. Single-parent families often “are at a financial disadvantage” because of having to rely on one income and often face economic difficulties.(4)

Multigenerational

Multigenerational families have “three or more generations of relatives” living in the same household and are becoming increasingly common.(5) These family structures have many benefits, such as “shared expenses, reduced loneliness, and help with childcare and eldercare.”But there are also challenges when members of multigenerational households try to find privacy. Younger family members tend to receive unsolicited advice and opinions.

Blended families

When a parent with their own children enters into a new relationship with someone in a similar situation, there’s often a lot to consider. Suppose the couple decides to merge the two families within one home. Blending these two families can take time for everyone to adjust. There is a lot of potential for rivalries to develop, and some family members could feel neglected. Since bonds take time to develop, parents of blended families can face challenges around developing ground rules and agreeing on how to establish authority and handle discipline, especially for teens.(7)

Families with many siblings

When there are many children in a family, there are a lot of shared experiences. From the standpoint of child development, having siblings can positively affect “a child’s social skills,” where people can become “more agreeable and sympathetic.”(8) It’s not always smooth sailing, however. Sibling rivalry, jealousy, and conflict are all normal aspects for families to deal with. There are many assumptions and stereotypes about birth order and the characteristics siblings present as part of their personalities. Still, not all of them “seem to hold up in research.”(9) Firstborn and older siblings tend be more “motivated to fulfill parents’ expectations and therefore become more responsible. Since middle children are not the only ones vying for their parent’s attention, they may feel overlooked. However, it also seems that youngest children receive the most attention and affection from parents because older siblings have become more self-sufficient. It can lead to situations where the youngest children may “develop social skills that will get other people to do things for them.”(10)

Only children

Many factors can influence a family’s decision to have one child. Sometimes, families must weigh the costs of raising children and make decisions based on economics. Having one child may offer the best chance to fulfill parental responsibilities and obligations and provide for a child’s welfare. The cost of post-secondary education, which parents often feel obligated to help their children, continues to increase each year. But there could be other factors, such as the progress of a women’s career. A woman may choose to delay pregnancy to stay in the workforce. Despite many false stereotypes, only children tend to be comfortable with independence, flexibility, and creativity. They may also have greater confidence and language abilities from being socialized amongst adults.

No children

A family is still a family without children: having children is a profoundly personal decision. Couples facing infertility challenges may not be able to. It could also be a conscious choice for people who don’t want to have kids. Couples with no children may enjoy their lifestyle, career freedom and the ability to travel at any time. But they may have pets or enjoy spending time with extended family (nieces, nephews, or friend’s children).

Family by choice

Friends who are trusted can be just as supportive, if not more so, than family members. Relationships often have less stress because friends are there by choice and share similar perspectives and values. They don’t share memories of complicated family history. They are less likely to feel liberated to cast judgment on you simply because of an association. Having a close network of friends you enjoy spending time with is a great way to increase your well-being.

Living life estranged from family

Estrangement happens when there are rifts in relationships that create uncomfortable feelings and situations, resulting in prolonged periods of distance where there is little to no contact. It can be a choice to help protect someone from “abuse, neglect, betrayal, bullying, unaddressed mental illness, not being supportive, destructive behaviour, substance abuse…sexual orientation, choice of spouse, gender identity, religion, or political views.”(11) Taking a break from family members can be temporary, but it may also be a permanent choice. Only you know if you want to work towards a future reconciliation.

Healthy family dynamics

There are several characteristics of healthy family dynamics to consider. While this is not an exhaustive list, you can view their positive qualities and recognize that they may help support your family’s functioning.

Honest, open communication– Having regular, face-to-face discussions where family members respect one another by listening to understand someone’s perspective.

Supportiveness – Parents, take an active role in their children’s lives appreciating them for their individuality and offering support for decisions and goals their children wish to undertake. Siblings should also be supportive of one another.

Safety and security– Where family members feel that they belong, and they experience positive emotional well-being in their interactions.

Love and caring– Family members who are in tune with others’ needs openly express their affection and demonstrate it through gestures and actions that convey love and caring.

Valuing and respecting – Where all family members believe in making their other family members feel important and appreciated.

Addressing conflict – Working together to resolve or repair conflict so that relationships between family members become strong and more resilient.(12)

Toxic family dynamics

In toxic families, behaviours are almost always destructive and harmful, which can significantly affect family members’ mental health. It is more than the occasional conflict. Unhealthy behaviour patterns are often unrelenting and become the norm within the family, so much so that affected family members may not recognize the harmful behaviours.

Parentification

Parentification is a role-reversal where the parent chooses not to or is unable to take on household responsibilities. Instead, the parent relies upon a child to take the lead in providing comfort, nurturing, giving advice, mediating conflicts, and more. The child takes on the role of an adult in the relationship. The lack of boundaries can create significant trauma for the child because it “interferes with a child’s ability to engage in developmentally appropriate activities” because they have to “grow up quickly.”(13) This dynamic is often observed in households where an adult may be living with addiction.

Family violence

Family violence often erupts when there is an “abuse of power” or trust that “threatens the survival, security, or well-being” of a family member.(14) The violence can be physical, emotional, environmental, financial, ritualistic, sexual, religious, or social. While women and children are often the victims, men also experience family violence.

Triangulation

Triangulation is a “form of manipulation” where one person attempts to insert themselves between two others to create divisiveness and seclusion.(15) It’s born out of feelings of inadequacy and insecurity, and the person who is orchestrating it is attempting to keep the two others apart by limiting communication and serving as their intermediary.

Rivalry

Rivalry, especially amongst siblings, is competitiveness born from jealousy, often leading to competition between two or more siblings. It usually begins during childhood and can carry forward into adulthood. While it may seem that it’s something affecting the siblings, it has quite a negative effect on the entire family dynamic.(16)

How to navigate through family dynamics

Family dynamics change and evolve. It can help to learn more about managing some of the challenges that inevitably arise as part of family dynamics.

Division of labour – Ensuring that the responsibilities for maintaining a functioning household do not fall on one person. All family members should participate in helping to keep a home in good order.

Discipline vs. punishment – Recognizing the differences between these two actions is essential. With discipline, you are teaching someone a new behaviour and helping them learn. The focus is on the learner. With punishment, you are using fear to obtain the desired behaviour. The focus is on the person delivering the punishment.

Listening to understand – Learning to listen carefully and understand what someone is expressing is a skill to develop. Restrain yourself from the urge to interrupt and offer solutions.

Establish healthy boundaries – Boundaries help determine what family members believe are acceptable and unacceptable topics to discuss within the family dynamic. Setting boundaries helps protect individuality and allows some information to stay private during interactions and conversations.

Supporting honest expression of feelings – Creating a safe space for family members to discuss topics that preserve boundaries and allow for transparency and honesty within the boundary terms is something for families to strive for.

The importance of independence – Recognizing and supporting the need for people to develop and express themselves as independent individuals while remaining beloved family members can make all the difference in someone’s health and well-being.

Letting go and severing ties when necessary – Sometimes, people need the room to move through a situation in their lives on their own. Family members can offer support and guidance but appreciating the need for someone to find their way can strengthen the family dynamic.

Divorce – Relationships break down and can lead to divorce. It can be a traumatic and painful experience for everyone involved. Preserving a sense of the family dynamic in the future will be essential to convey to everyone, especially children.

Self-preservation – In situations where families experience trauma or toxicity, some people may need to step away for some time to preserve their mental health and well-being. Being gracious and understanding is the best approach. The person will reach out if and when they are ready.

Families also need to appreciate how different events in their lives will affect the family dynamics. Being patient and accepting of the changes and working through any difficulties together will help when getting through the big, demanding things like:

Grief
Aging parents
Chronic illness or disease
Children leaving home (empty nest)

Finally, family members should educate themselves about unhealthy behaviours that create conflict so that they can work to avoid these disrupting the relationship dynamics.

Look out for:

Controlling
Blaming
Threatening
Criticism
Dismissiveness
Extremism / Dramatics

Naming the behaviour is a way to acknowledge that you won’t support or continue discussions or interactions that exhibit these characteristics.

Family dynamics can be complicated, but our experiences as part of a family inform and influence how we interact with the world throughout our lives.

References:

(1) Reviewed by Psychology Today Staff (n.d.) Family Dynamics. Psychology Today. Retrieved June 14, 2022 from https://www.psychologytoday.com/ca/basics/family-d…

(2) Ibid.

(3) Brooks, D. (2020 March). The Nuclear Family Was A Mistake. The Atlantic. Retrieved June 14, 2022 from https://www.theatlantic.com/magazine/archive/2020/…

(4) Bapat, M. PhD., HSPP. (2021 August 24). Understanding Single Parent Families: Types, Dynamics and Statistics. Love to Know. Retrieved on June 14, 2022 from https://family.lovetoknow.com/single-parent-family

(5) Mosier, K.(n.d.) 13 Truths About Multigenerational Living No One Talks About. BobVila.com. Retrieved on June 14, 2022 from https://www.bobvila.com/slideshow/13-truths-about-…

(6) Ibid.

(7) Morin, A. LCSW. (2021 August 7). Solve the 4 Biggest Problems Blended Families Face. verywellfamily.com. Retrieved June 14, 2022 from https://www.bobvila.com/slideshow/13-truths-about-…

(8) Reviewed by Psychology Today Staff. (n.d.) Family Dynamics: Navigating Sibling Relationships. Psychology Today. Retrieved June 14, 2022 from https://www.psychologytoday.com/ca/basics/family-d…

(9) Ibid.

(10) Ibid.

(11) Reviewed by Psychology Today Staff (n.d.) Family Estrangement. Psychology Today. Retrieved June 14, 2022 from https://www.psychologytoday.com/ca/basics/family-d…

(12) American Academy of Pediatrics (2015 November 21). Normal Functioning Family. healthychildren.org Retrieved on June 14, 2022 from https://www.healthychildren.org/English/family-lif…

(13) Harris, N. (2021 April 26). What is Parentification? Spotting the Warning Signs and How to Let Kids Be Kids. Parents.com Retrieved on June 14, 2022 from https://www.parents.com/kids/development/what-is-p…

(14) York Region (n.d.) Family Violence. York Region. Retrieved June 14, 2022 from https://www.york.ca/health/parenting/family-violen…

(15) Cuncic, A. (2021 November 9). What Is Triangulation In Psychology? verywellmind.com Retrieved June 14, 2022 from https://www.verywellmind.com/what-is-triangulation…

(16) Bradley, S. (2020 May 19). Give Peace a Chance: Sibling Rivalry Causes and Solutions. healthline.com Retrieved on June 14, 2022 from https://www.healthline.com/health/parenting/siblin…

by admin

Stigma and Addiction

On the one hand, we see portrayals of addiction popularized through media, entertainment, celebrities, and influencers. It could be argued that these play a role in glamorizing or encouraging it. Societal influence is hard to ignore. Today it’s relatively common to hear how an activity like shopping, working long hours or having a particular fondness for a certain food is being casually described as “addicting.” We also hear people describe themselves as shopaholics, workaholics or even chocoholics. (1) Interestingly, the suffixes “-aholic, -oholic, or holic” are directly derived from the word “alcoholic” and used to indicate “items to which people had become dependent or had an abnormal desire for.” (2)

On the other hand, our society is quite comfortable stigmatizing, condemning, and assigning harsh moral judgment to people experiencing addiction. The stigma is often so debilitating that people hide their situations for fear of being discovered. It delays them from getting the help they need.

This article will explore these terms to reframe an understanding of them and address how using language loaded with stigma and stereotypes is ultimately part of the problem. It will also look at ways to reduce stigma and share resources that can help people who may be living with addiction, and those who care about them, move towards recovery.

What is addiction?

Our understanding of what addiction is has been shifting through continued research. It used to be that there was an almost exclusive association between addiction and substance use. People believed that addiction was a personal choice and that the person couldn’t or didn’t want to bring their addiction under control. Researchers have found that addiction is closer to what they would describe as “compulsive behavior.” (3) In fact, scientists and medical clinicians believe that “addictive activities [help people] escape discomfort – both physical and emotional…to feel good and feel better,” pointing to the “roots of addiction” being associated with “sensation seeking and self-medication.” (4) But even though “addiction is now classified as a disease that affects the brain, not a personal failing or choice,” continued stigma makes living with addiction particularly difficult. (5)

What does addiction do to our bodies?

Addiction interferes with brain function, particularly when our brains desire rewards or experiences that make us feel good. There are many elements to addiction, but neurotransmitters, cravings, and developing tolerance are at the root of addiction.

Dopamine

You may have heard of dopamine, a neurotransmitter in your brain. It and other neurotransmitters “reinforce your brain’s association between certain things and feelings of pleasure, driving you to seek those things out again in the future.” (6) But, it’s important to note that research shows that they don’t “appear to actually cause feelings of pleasure or euphoria.” (7)

Cravings

Cravings arise from associations with a substance or behaviour that create euphoria. Dopamine is released and floods your brain. Your brain starts producing less dopamine in response to natural triggers, creating tolerance.

Addiction comes from seeking more of the substance or behavior to “make up for what your brain isn’t releasing.” (8) It translates into a singular focus: trying to feel good again. Other activities no longer give you the enjoyment you once experienced from them. Instead, many things are sacrificed to get there (health, social relationships, jobs, etc.)

Researchers have also determined that there are two main forms of addiction:

Chemical (where someone can have a mild, moderate, or severe substance-use disorders)
Behavioural (where compulsive, persistent, and repeated behaviours are observed)

Symptoms may include: (9)

Intense cravings that affect someone’s ability to think about other things.
Spending large amounts of time trying to obtain a substance or engaging in a behaviour and much less time on previously enjoyable activities.
Having trouble with relationships and friendships and avoiding responsibilities at home, at work and in the community.

Feeling irritable or restless and developing anxiety, depression or withdrawal symptoms when trying to stop using a substance or discontinue the behaviour.

Some common addictive substances

Alcohol, opioids, cannabis, nicotine, prescription pain medication, cocaine, and methamphetamine.

Common behavioural addictions

Gambling addiction and Internet gaming disorder (both of which are now recognized forms of addiction) as well as shopping, sex, work, exercise, food, social media.

What is stigma?

Stigma is a harmful misconception that someone forms about a group or person because of the situations that person faces in life. Stigma is dangerous because it “[fuels] fear, anger, and intolerance.” (10) Mental illness, health conditions or disabilities are all situations where attitudes are mainly negative and often cause the stigmatized person to delay seeking treatment.

The stigma around drug use is often based on stereotypes and leads to judgment or discrimination. People can face social stigma, deal with self-perceived stigma and be affected by structural stigma. Regardless of the type, stigma is a contributing risk factor to someone seeking treatment or help for addiction. It reduces a person’s chances of receiving appropriate and adequate care. (11)

Types of stigma

Social
Negativity towards someone living with addiction from their friends or family members, including:

- - Talking about addiction like it’s a choice
  - Passing judgment or discrimination using words, labels and images

Self-perceived
When someone living with addiction internalizes the negative messages they have received from friends or family. They can develop:

- - Low self-esteem
  - Feelings of shame
  - A fear of treatment because of the judgment or discrimination they will face

Structural
When someone living with addiction experiences negativity, discrimination, a lack of support, or a lower quality of care in:

- - Healthcare and social services settings
  - Workplaces

How does stigma affect addiction?

When someone living with addiction is stigmatized, it affects them both personally and socially and can weigh on their mental health. In short, stigma makes it more difficult for someone to reach out for help because the act of seeking professional help “appears to carry its own mark of disgrace.” (12) Instead, someone can: (13)

- - Become reluctant to seek treatment.
- - Develop increased risk of mortality because of delayed treatment.
- - Feel rejected and isolated. It may seem that people are avoiding them, or in turn, they wish to avoid people.
- - Experience harassment, violence, and bullying, because of a lack of understanding and empathy.
- - Face increased socioeconomic burdens as they may have difficulty finding work or housing.
- - Develop feelings of shame, diminished self-worth, increased self-doubt, and feel that it’s pointless to work towards achieving goals.

Ways to reduce stigma:

Language and Stereotypes

One of the most effective ways to reduce stigma involves language. By becoming more aware of how much words matter, stigma can be reduced or eliminated. It removes barriers to help-seeking treatment and changes relationships between someone living with addiction and the other people involved.

Language is powerful. It can create associations and change behaviours. Dissociative language (language that distances or disconnects us from a situation) can be damaging. It creates a misperception that someone who lives with addiction is not in control. We see this when the choice of words tries to provide an excuse for, or legitimize, the situation. For example, talking about obtaining pills “legally” from a doctor may allow someone to attribute blame, deflect responsibility for their involvement, and gain sympathy.

Shifting words and labels

The words we use in conversations about addiction reveal our bias. For example, one way to support destigmatization, is to recognize what scientists and medical professionals have discovered about addiction and shift our mindsets to recognize the situation as a disorder.

Some people with substance use disorders may refer to themselves using negative or stigmatized terms. Please recognize that this may be a personal choice and used within their communities or as part of their recovery.

An excellent resource that can help people gain awareness of language and help to reduce stigma is the Research Recovery Research Institute’s Addictionary®. It states that“if we want addiction destigmatized, we need a language that’s unified.” (15)

You can visit the Addictionary® at: https://www.recoveryanswers.org/addiction-ary/

Avoiding stereotyping

Popular culture and media portrayals help to create misperceptions and feed stigma. There are differing perspectives on controversial advertising and entertainment that expose impulsive behaviours. Some recovery organizations believe they glorify or glamorize addiction, enabling or influencing people’s behaviours. Others believe that these forms of media humanize the difficulties and struggles people can face with both their physical and mental health and while living with addiction.

Depending on the story, other more controversial behaviours and actions are often used to try and establish stereotypically negative character traits. Such portrayals usually start with seemingly docile behaviours, such as vaping and smoking, using props like cigarettes and alcohol to move their narratives forward.

Young people are particularly vulnerable. Many studies show that “attitudes around substance use are influenced very early on by media portrayals…[and] positive associations formed…may be predisposing [them] to early substance use.” (16)

Resources for helping with addiction

Learning more about addiction is a significant first step. Because of its prevalence, many governments and harm reduction service organizations compile and publish excellent resource information on the Internet. Talk to a physician or pharmacist, who will be able to make recommendations for different programs and treatment options for consideration.

Naloxone

Naloxone is a safe, for all ages, fast-acting drug that can help “temporarily reverse the effects of opioid overdoses” when there are life-threatening levels of certain types of opioids (fentanyl, heroin, morphine, codeine) in someone’s system. (17) Naloxone blocks the effects that opioids have in the body for a short time – between 20 and 90 minutes. Administering naloxone can help restore someone’s breathing within 2 to 5 minutes. It is important to note that the “effects of naloxone are likely to wear off before the opioids are gone from the body, which causes breathing to stop again,” so emergency services – 911 – should be called so first responders can intervene. (18) Further, “naloxone has no effect on someone who does not have opioids in their system, and it is not a treatment for opioid use disorder.” (19)

In Canada, take-home naloxone kits are available in two forms: a nasal spray and an injectable. Most pharmacies or local health authorities stock these. They are available without a prescription. In many provinces, these kits are free. It’s a good idea to get a kit and learn how to use it. Keeping one in your car and another at home could make the difference between life or death if someone experiences an overdose. The Health Canada website has videos that show you how to administer each form of Naloxone and links to provincial pages so that you can learn where to obtain a kit. Visit
www.canada.ca/en/health-canada/services/opioids/naloxone.html

Support Groups and Counselling

Attending support groups or counselling services can help you develop coping skills and share resources to help someone living with addiction.

Being realistic

Remember that taking the first step towards treatment is up to the person living with addiction. You cannot do it for them. Though it might be difficult, try not to let emotions get you. Be kind and check your bias/stigma. Do your best not to show anger or sadness. You also should reserve judgement and refrain from providing unsolicited advice.

Addiction is a complex illness that needs the time and patience of everyone involved.

References:

1. Harvard University (2021 Sep 12).
What is addiction? Harvard Health Blog. Retrieved May 26, 2022 from https://www.health.harvard.edu/blog/what-is-addict…

2. Grammarist (2022).
-aholic, -oholic and -holic. Grammarist. Retrieved May 26, 2022 from https://grammarist.com/suffix/aholic-oholic-and-ho…

3. Raypole, C. (medically reviewed by Legg, T. J. PhD., PsyD) (2020 Feb 27).
Types of Addiction and How They’re Treated. HealthLine. Retrieved May 26, 2022 from https://www.healthline.com/health/types-of-addicti…

4. Harvard University (2021 Sep 12).
What is addiction? Harvard Health Blog. Retrieved May 26, 2022 from https://www.health.harvard.edu/blog/what-is-addict…

5. Raypole, C. (medically reviewed by Legg, T. J. PhD., PsyD) (2020 Feb 27).
Types of Addiction and How They’re Treated. HealthLine. Retrieved May 26, 2022 from https://www.healthline.com/health/types-of-addicti…

6. Ibid.

7. Ibid.

8. Ibid.

9. Ibid.

10. Caddell, J. PsyD. (Medically reviewed by Gans, S. MD) (2022 Feb 15).
What Is Stigma? Verywellmind. Retreived on May 26, 2022, from https://www.verywellmind.com/mental-illness-and-st…

11. Government of Canada. (n.d.)
Stigma around drug use. Government of Canada. Retrieved on May 26, 2022, from https://www.canada.ca/en/health-canada/services/op…

12. Vogel, D.L. and Wade, N.G. (2009 Jan).
Stigma and help-seeking. The British Psychological Society. The Psychologist, Vol. 22, pp. 20-23. Retrieved on May 26, 2022 from https://thepsychologist.bps.org.uk/volume-22/editi…

13. Caddell, J. PsyD. (Medically reviewed by Gans, S. MD) (2022 Feb 15).
What Is Stigma? Verywellmind. Retrieved on May 26, 2022 from https://www.verywellmind.com/mental-illness-and-st…

14. National Movement to End Addiction Stigma. (n.d).
Addiction Language Guide. (pp. 5-7) Shatterproof. Retrieved May 26, 2022 from https://www.shatterproof.org/sites/default/files/2…

15. Recovery Research Institute. (n.d.) AddictionaryÒ. Recovery Research Institute. Retrieved May 26, 2022 from
https://www.recoveryanswers.org/addiction-ary/

16. Recovery Research Institute. (n.d.).
It looks cool on TV – media portrayals of substance use. Research section. Retrieved May 26, 2022 from https://www.recoveryanswers.org/research-post/look…

17. Government of Canada. (n.d.).
Naloxone. Government of Canada – Controlled and illegal drugs > Opioids. Retrieves May 26, 2022 from https://www.canada.ca/en/health-canada/services/op…

18. Ibid.

19. National Institute on Drug Abuse. (n.d.).
Naloxone Drug Facts. National Institutes of Health. Retrieves on May 26, 2022 from https://nida.nih.gov/publications/drugfacts/naloxo…

by admin

Sexual Abuse and Sexual Harassment

In this article, we will talk about the differences between these two terms and share some examples of situations. We hope that in reading this article, you will gain a better understanding and be able to recognize some of the signs that someone may be experiencing sexual abuse or harassment. You’ll also get a sense of how widespread these problems are as we share some statistics. Finally, we’ll share some helpful resources that you can use or share to help others.

What is the difference between sexual abuse and sexual harassment?

Sexual abuse and sexual harassment are both forms of sexual violence where there is an incident involving unwanted sexual contact. (1) It’s important to recognize that sexual violence can include people who know each other, are in relationships or are strangers. These acts can happen both in-person and online. Sexual violence occurs when there is a breakdown or absence of consent in a situation. Consent in this context is a voluntary agreement to participate in sexual activity where there is no impaired decision-making or pressure to do so against someone’s will. Consent should never be assumed or inferred, even within relationships. It also can be withdrawn at any time.

Here are some differences between sexual abuse and sexual harassment:

Sexual Abuse is…	Sexual Harassment is…
“any form of sexual violence, including rape, child molestation, incest and similar forms of non-consensual sexual contact” (2)	“any conduct, comment, gesture, or contact of a sexual nature that is likely to cause offence or humiliation” (3)
Considered a criminal act.	Can be considered criminal harassment.

Types of sexual abuse and sexual harassment

Sexual abuse

With sexual abuse, usually, the abuser has power in the relationship and demands unwanted sexual touching, exposure of body parts, advances, non-touching abuses, trafficking, prostitution, and pornography.

Non-touching abuse could include (4):

Being shown videos or sexual pictures
Being forced to listen to sexual talk or comments about one’s body
Being forced to pose for seductive or sexual photographs
Being forced to look at sexual parts of the body
Being forced to watch sexual acts
Being watched in a sexual way while clothed or unclothed
Receiving intrusive written or spoken questions or comments in person or online

Sexual harassment

Sexual harassment often involves patterns of behaviour that occur over time, but it can also be a single incident. The harasser can:

Make sexual jokes
Stare, yell or call at their target
Make gestures or comments
Give unwanted or inappropriately personal gifts
Use demeaning language
Ask for sex in exchange for something
Make comments about a person’s physical appearance
Spread rumours
Display bullying behaviour
Stalk someone so they fear for their safety and the safety of anyone else they know because of threats or extortion

Who is most vulnerable to sexual abuse and sexual harassment?

While some incidents of sexual violence are reported, unfortunately, not all are. It can be due to fear and discrimination. There may not be readily available access to appropriate services that offer help. Often people who experience housing insecurity or homelessness are at a higher risk. But these incidents also affect “women who are [Indigenous], disabled, or [immigrants or refugees], but men and boys are also often victims.” (5) Sexual abuse and harassment occur on college and university campuses and workplaces too.

Indigenous women in Canada experience disproportionately high rates of sexual abuse compared to non-indigenous women. First Nations women (18%): Métis women (26%): non-Indigenous women (11%). (6)
- One study found that “eight out of ten girls under eight years of age were victims of sexual abuse, and five out of ten boys were also sexually abused,” with the abuse being traced back to the “legacy of residential schools.” (7)
About 93% of children who are victims of sexual abuse know their abuser. (8)
- One in four girls and one in six boys will be sexually abused before they turn 18.
- The younger the victim, the more likely it is that the abuser is a family member, which could include an older sibling.
“In 2020, one in four women (25%) and one in six men (17%) reported having personally experienced inappropriate sexualized behaviours in their workplace during the previous year.” (9)
People within the 2LGBTQI+ community experience high rates of sexual violence and report that incidents often occurred during childhood.
- In one study, 42% said they had experienced colleagues making unwelcome comments or asking unwelcome questions about their sex life. (10)
- More than a quarter (27%) reported receiving unwelcome verbal sexual advances.
- Two-thirds (66%) said they did not report the harassment, with 25% of those saying it was because they were afraid of being “outed” at work.
People who live with cognitive impairments/decline and people who live with disabilities are also at higher risk of sexual abuse or harassment.

Uncovering signs

Many people who have experienced sexual abuse or sexual harassment feel ashamed and are traumatized. Certain situations can cause them to revisit memories associated with their abuse or harassment and feel overwhelming terror or even a sense of guilt. (11) Often, the long-term effects of these experiences lead to problems with depression and anxiety. In some cases, people may choose suicide or avoid any intimacy or closeness. You could also notice things such as:

Changes in personal hygiene practices
Substance abuse
Running away or avoidance of people/situations/places
Compulsive eating
Self-harm
Difficulty swallowing
Drastic mood swings
Sudden appearance of gifts or expensive new possessions (clothing, technology, money)Signs to be aware of in children (12)

Feeling compelled to keep secrets
Bruises, cuts
Torn or stained underwear (signs of abuse or STDs)
Frequent urinary or yeast infections (signs of abuse or STDs)
Nightmares and anxiety around bedtime
Bedwetting or soiling accidents unrelated to toilet training or past the appropriate age
Preoccupation with their body
Anger and tantrums
Depressed and withdrawn mood
Sexual knowledge or behaviours that are not age-appropriate – asking other children to play sexual games or mimicry with toys

Signs of potential abusers/harassers

Grooming targets to gain trust (exceptionally caring and trying to get close)
Being overly controlling, making decisions around when privacy is allowed or not
Doesn’t abide by boundaries (knocking on doors before entering bedrooms, bathrooms)
Insists on affection, hugging, or touching without consent
Steers conversations towards sexuality or body appearances using degrading language
Tries to get uninterrupted time alone, one on one
Seems to be obsessed with a particular person
Insists on offering drugs or alcohol (to children, teens, or adults), especially when others are not around

Please note that these signs do not confirm that there is sexual abuse or sexual harassment. Especially in children, there can be other causes for the listed behaviours. However, these signs may help bring attention to what might possibly be sexual abuse or harassment.

What should you do if you or someone you know is being abused and/or harassed?

First and foremost, if something feels off, trust your instincts. Don’t wait for proof. Keep a journal of behaviours that concern you. Unfortunately, statistics show a greater likelihood that your suspicions may be correct. You could start off having a conversation with someone you trust deeply and share your observations and concerns. That person may share your concerns or reject them. Remember that even if they disagree, it doesn’t mean your concerns aren’t valid. It could be that they are uncomfortable speaking about them or don’t want to get involved.

Talk openly about consent, even with children. Everyone should have the right to refuse physical contact, even from relatives. Children should be allowed to choose which parent will help with bed/bath time. Similarly, avoid using substitute names for body parts. Children have the right to learn about their bodies with the correct anatomical words. This type of knowledge, reinforced with an understanding of consent, could become invaluable in abusive situations or where they could be harassed. Finally, if you cannot discuss a situation with someone around you, get advice from a helpline. These are staffed with experts who know the right resources available.

How to get help for those struggling

If you know someone is in immediate danger, call 9-1-1. You can also look online for national organizations that provide information, crisis support and helplines.

Some examples include:

Sheltersafe.ca
Kids Help Phone
Cdn Human Trafficking Hotline
Myplan Canada

There are also provincial and local resources to explore.

Healing from trauma

It’s important to realize that these experiences can have lifelong impacts on survivors of sexual assault and sexual harassment, especially if those involved have not sought support. Long-term, these incidents can (13):

Affect educational outcomes
Lead to heightened symptoms of posttraumatic stress disorder
Result in a higher suicide risk
Manifest in self-harm and substance abuse
Result in a higher likelihood of teen pregnancy and chronic health issues such as irritable bowel syndrome (IBS) or chronic pain

There is a higher chance of revictimization, where the person could be vulnerable to experiencing sexual abuse/harassment again in the future.

Help could come in various forms, but one of the most beneficial is therapy. With these types of events, treatment could involve taking medication to reduce anxiety and multiple forms therapy (14):

Trauma-focused cognitive behavioural therapy (TF-CBT)
Family therapy
Cognitive Behavioural Therapy (CBT)
Cognitive Processing Therapy (CPT)
Eye movement desensitization and reprocessing Therapy (EDMR)

Staying healthy and taking time for self-care are also important. Eating nutritious foods, exercising, getting enough sleep, avoiding the news and online activities (including social media), and journaling cannot be underestimated during the healing process. Finally, remember that people who have experienced sexual abuse or sexual harassment don’t need to share their experiences with anyone if they aren’t ready to.

1. Canadian Women’s Foundation. (n.d.). The Facts About Sexual Assault and Harassment.
Canadian Woman’s Foundation. Retrieved March 20, 2022 from https://canadianwomen.org/the-facts/sexual-assault…

2. Canadian Red Cross. (n.d.) Sexual Abuse.
Non-touching sexual abuse. Retrieved March 20, 2022 from
https://www.redcross.ca/how-we-help/violence-bully…

3. GoodTherapy (2019 April 11). Sexual Assault/Abuse [Website].
GoodTherapy.org. Retrieved March 20, 2022 from
https://www.goodtherapy.org/learn-about-therapy/is…

4. Gabriele, C. and Naushan, A. (2020 October 29). The Canadian Labour Code as cited in Workplace Sexual harassment Laws By Province and Territory.
Courage To Act. Retrieved March 20, 2022 from
https://www.couragetoact.ca/blog/harassmentlaws

5. Opening the Circle (2022). Sexual Violence Statistics.
Opening the Circle. Retrieved on March 22, 2022 from
http://www.openingthecircle.ca/defining-abuse/sexu…

6. Heidinger, L (2021 May 19). Intimate partner violence: Experiences of First Nations, Métis and Inuit women in Canada, 2018. [SECTION: Indigenous women twice as likely to experience sexual abuse by intimate partner in their lifetime]
Statistics Canada. Retrieved March 20, 2022 from
https://www150.statcan.gc.ca/n1/pub/85-002-x/20210…

7. Opening the Circle (2022). Smith, A (2009) as cited in Sexual Violence Statistics.
Opening the Circle. Retrieved on March 22, 2022 from
http://www.openingthecircle.ca/defining-abuse/sexu…

8. YWCA. (2017 September). Child Sexual Abuse Facts.
YWCA Is On A Mission. Retrieved March 20, 2022 from
https://www.ywca.org/wp-content/uploads/WWV-CSA-Fa…

9. Statistics Canada. (2021 August 12). In 2020, one in four women and one in six men reported having experienced inappropriate sexualized behaviours at work in the previous year.
The Daily. Retrieved March 20, 2022 from
https://www150.statcan.gc.ca/n1/daily-quotidien/21…

10. Perraudin. F. (2019 May 17). Survey finds that 70% of LGBT people sexually harassed at work.
The Guardian. Retrieved March 20, 2022 from
https://www.theguardian.com/uk-news/2019/may/17/su…

11. GoodTherapy (2019 April 11). Sexual Assault/Abuse [Website].
GoodTherapy.org. Retrieved March 20, 2022 from
https://www.goodtherapy.org/learn-about-therapy/is…

11. Ibid.

12. YWCA. (2017 September). Child Sexual Abuse Facts.
YWCA Is On A Mission. Retrieved March 20, 2022 from
https://www.ywca.org/wp-content/uploads/WWV-CSA-Fa…

13. Hartney, E. Bsc., MSc., MA,Ph.D. (2021 December 6). What is Childhood Sexual Abuse?
Verywellmind.com Retrieved March 20, 2022 from
https://www.verywellmind.com/was-i-sexually-abused…

by admin

admin

Post Holiday Blues: Is It Normal to Feel Sad After the Holidays?

What are the post-holiday blues?

Post-Holiday Stress and Mental Health Risks

The Dangers of Self-Medicating

Post-Holiday Blues or Anxiety and Depression?

Questions to Ask

Finding Relief During Darker Days

Beyond the Benefits of Connection

Resources:

Introduction to Cognitive Behavioural Therapy (CBT)

Introduction to Cognitive Behavioural Therapy (CBT)

What is Cognitive Behavioural Therapy?

Why is CBT used?

What is the goal of CBT?

Who can benefit from CBT?

What to expect in your first CBT session

CBT resources

What if CBT doesn’t seem like the right fit?

Navigating the Holidays When You’re in Recovery

Under pressure

Go ahead. Make plans…but not that kind

All in the family

Come on everybody: attending parties with friends and co-workers

Make party plans

What to do if you experience a slip or lapse

Reducing Holiday Stress

Here Are Some Tips to Help You Manage the Holidays:

Healthy Habits: Positive Influences on Mental Health and Addiction

Dealing with Seasonal Depression

Here are some suggested methods to minimize SAD symptoms:

Everyday tips to ease winter SAD4

Understanding Mental Health and Mental Illness

How’s your mental health?

What is mental health?

What is mental illness?

What are some signs of positive mental health and mental health struggles?

Some signs of mental health struggle include (10):

Why should mental illness be addressed?

What kinds of supports are available to care for our mental health?

What are some ways that you can practice mental well-being?

Understanding Family Dynamics

What are family dynamics?

Types of family structures

Healthy family dynamics

How to navigate through family dynamics

Stigma and Addiction

What is addiction?

What does addiction do to our bodies?

What is stigma?

Types of stigma

How does stigma affect addiction?

Ways to reduce stigma:

Resources for helping with addiction

Being realistic

Sexual Abuse and Sexual Harassment

What is the difference between sexual abuse and sexual harassment?

Types of sexual abuse and sexual harassment

Who is most vulnerable to sexual abuse and sexual harassment?

Uncovering signs

What should you do if you or someone you know is being abused and/or harassed?

How to get help for those struggling

Healing from trauma

Sexual Abuse and Sexual Harassment

Everyday tips to ease winter SAD⁴