Self-Care: Time and Attention for you

Self-Care: Time and Attention for you

Self-Care: Time and Attention for you

Self-Care: Time and Attention for you

With evolving demands, challenges faced in our everyday lives, and with recent global disruptions, including isolation and quarantine measures, self-care has received increased profile and attention. Most people realize that it’s a big part of living well. But have you ever thought about what good self-care looks like? If you look beyond rewarding and treating yourself, you can explore a more profound purpose that could be life-changing.

Developing a healthy self-care practice means that you are willing to do some work to discover what makes you feel fulfilled. You’re also willing to try and achieve a better balance between your physical and mental health. There are a lot of aspects that help you form a sense of self that you may not have explored. How they interact and support your beliefs about the concept you have about yourself is a big part of understanding why self-care is so important.

Most often, these are components you use to determine how you operate in the world and whether or not you feel whole:

  • Self-acceptance – This is how much you “embrace all facets of yourself– not just the positive, more “esteem-able” parts.” (1)
  • Self-compassion – This is about how you act towards yourself when you are feeling challenged, having a tough time, or being critical of something you don’t like about yourself. (2)
  • Self-confidence – This is a feeling of how much you trust yourself to do things.
  • Self-esteem – This is how much value you attribute to yourself after you act on or experience something. It’s influenced by other people’s reactions to you and by how you compare yourself to others.
  • Self-love – This is how much kindness, caring, and respect you exhibit for yourself.
  • Self-understanding – This is how well you know yourself, your feelings, your likes and dislikes, your abilities and capabilities.
  • Self-worth – This is your steady-state opinion of yourself. It’s derived from self-understanding, self-love and self-acceptance. When it’s high, you feel worthy and deserving of great things. High self-worth can protect you from outside influences that try to bring you down. (3)

Self-care is intentional and taps into self-realization

Having a good self-care regimen means that you perform deliberate actions to help you feel your best. It means

that you are in tune with the physical, emotional, social, personal, spiritual, security, financial and work aspects of your life. It also means that you attempt to find balance in each of those areas because you recognize it as part of your responsibility in life.

If you’re not used to doing this, it can be difficult to start. You might even be self-conscious or shy to do so because there may be a touch of the stigma associated with self-care. Fundamentally, self-care is an essential part of being human and living your best life. But other people may think that the actions associated with self-care are selfish. This may be an indication that they are lacking in their self-care practices and could benefit from developing a practice of their own.

Sometimes, society can influence our thinking too much and change how we view self-care practices. With predetermined ideas of socially acceptable self-care, this presents its own set of challenges. People can be stuck on the notion that many self-care activities are gender-stereotyped. For example, does it make a difference if someone wants to recharge with a bubble-bath, manicure/pedicure, or by racing an all-terrain vehicle through a muddy bog? The truth is that self-care activities, no matter what they are, can help promote a better sense of self and overall wellness, and therefore apply to everyone.

Unfortunately, self-care is also a lucrative industry

Interestingly enough, some self-care activities continue to be affected by a noticeable difference in pricing, often referred to as the “Pink Tax.” It means that the cost of the same activity can be higher for people who identify as female. It’s something so ingrained in our culture, we don’t often recognize it. Since self-care is also tied to body sensations such as stress and anxiety, we often feel more vulnerable and our decision making can be easily influenced.

It’s important to see beyond the promotional and commercial aspects within the $10 billion a year self-care/wellness industry. Falling into that trap can have harmful effects and counteract the intentions to pursue something personally restorative. For someone with untreated alcohol addiction, for example, one glass of wine may not just help them unwind. That glass could become more damaging to their psyche and be a catalyst to them unravelling. Similarly, influencer and celebrity culture can make people begin to think that self-care is out of reach because it is “exclusive, elusive, and also expensive.” (4)

Unfortunately, social media provides a very effective forum for people to express visceral comments related to self-care activities, regardless of who is sharing. If you review the comments on many posts, you’ll see evidence of shaming and punishing people. Still, others feel compelled to share “proof” of their participation in self-care activities through social media.

This can be an incredibly harmful reason to publicly share something that, in essence, is a very private exercise. Don’t feel that you have to agree to things you wouldn’t usually agree to or being nice to everyone. If you aren’t entirely comfortable, you may want to call into question your motivation to be so public about your self-care activities.

Consider that your fear of missing out (FOMO) and need to share luxurious indulgences may actually be influenced by insecurities around social interactions and socializing. Listen carefully and critically to messages from the diet and cosmetics industries. They’ve capitalized on mass marketing self-care products through words that promise things that seem too good to be true. Recognize these as inauthentic and do your homework before spending your hard earned money.

You may also want to think for a moment about how, culturally, we have normalized alcohol and drug consumption and masked it as self-care. What we know to be addictive behaviour can sometimes be overlooked when shopping for retail goods, viewing beloved television shows and characters, and attending gatherings or events. Those tea towels with the humorous saying about why it’s okay to pour yourself another glass of wine or to chuckle at a story about how a character accidentally ate a particular batch of brownies feel harmless. However, we need to consider that this has the potential to overlook how dangerous this can be for someone who struggles with addiction as part of their daily life. In these circumstances, purported self-care activities can be self-destructive.

Creating a plan for regular and long-term self-care

It’s important to recognize warning signs or indications that you need to take time for self-care. Feeling distracted, burnt-out and having difficulty concentrating, experiencing brain fogginess, or being unusually emotional are all indicators.

Thankfully, developing a good self-care practice in its purest form consists of four things that won’t cost you a lot of money, nor a lot of time:

  • Getting enough sleep – Aim for between 7-8 hours at night, and if you can manage it, plan for a mid-afternoon nap of 20 minutes. Rest is essential to reset our brains after the events of each day. Going to sleep is like a deep cleaning. Physiologically and mentally, it can work wonders.
  • Eat well, be inspired by proper nutrition – Get inspired to add more healthy foods to your diet and reduce consumption of things that are not nourishing. Having a special favourite meal or food is excellent, in moderation.
  • Make time to lead an active lifestyle – The least expensive way to exercise is to go for a walk. You don’t need any costly equipment or memberships. You can head out the door and explore the world or take the dog around the block. Plan for at least 30 minutes of exercise each day as part of a good self-care practice.
  • Enjoy the silence – We’re often convinced that if we aren’t doing something, we’re wasting time. In fact, being present in the moment with stillness and silence is something we all need. Plan for at least 15 minutes a day to meditate, bird watch, or even just sit and listen to your breath. Our fear of boredom is over-exaggerated. It’s an essential part of human nature and allowing yourself to feel bored sometimes stimulates, “contemplation, daydreaming [and] it can spur creativity.” (5)
  • Do things that work for you

Ultimately, determining what motivates you to care and change your behaviour is crucial, and developing the commitment to regular self-care practices is, in fact, essential.

Yes, if spa days, bubble baths, star gazing, cooking, listening to or playing music, massage therapy, painting, knitting, reading, and watching your favourite tv show are your thing, that’s wonderful! You’re practicing self-care, as long as they are cognitive choices that you are making that will help you recharge your sense of self. It’s the key to motivation. If you’re doing any of these for the wrong reasons, you aren’t going to derive the full benefits.

But don’t be afraid to try new things or recognize little things that you’ve perhaps always done as self-care measures that benefit your physical and mental health. Grounding yourself through focused breathing has been proven to have significant effects by reducing stress hormones, inducing calmness and easing hypertension. Singing can be a natural anti-depressant, improve your memory and give your lungs a workout. If you’re shy, sing in the car or the shower. Finally, laughter is good medicine and is linked to vascular health and good hormone and neurotransmitter levels.

In the end, you should aim to reduce worry and manage stress. Practicing instinctive self-care (without even knowing you are doing so) can lead to a healthier, more balanced and fulfilling approach to life.

References

  1. Seltzer, Leon, F. Ph.D. (Sept. 10, 2008). The Path to Unconditional Self-Acceptance. Psychology Today [Blog] Retrieved on March 2, 2020 from https://www.psychologytoday.com/ca/blog/evolution-…
  2. Neff, Kristin, Dr. (2020). The three elements of self-compassion. Self-Compassion [Website] Retrieved on March 2, 2020 from https://self-compassion.org/the-three-elements-of-…
  3. Sincinski, Adam. (2019). How To Build Self-Worth And Start Believing In Yourself Again. IQMatrix [Blog]self. Retrieved on March 2, 2020 from https://blog.iqmatrix.com/self-worth
  4. Goodman, Whitney. (July 12, 2019). When Self-Care Becomes A Weapon. Psychology Today. Retrieved on March 2, 2020 from https://www.psychologytoday.com/ca/blog/healing-to…
  5. Steward, Jude. (June 2017). Boredom is good for you. The surprising benefits of stultification. The Atlantic. Retrieved on March 2, 2020 from https://www.theatlantic.com/magazine/archive/2017/…

June 11, 2020

Technology and Screen Time

Technology and Screen Time

We are living in a time where there is convenient and simple access to a constant stream of information generated from all over the world that is literally within reach instantly. Scientists who study earthquakes and their effects use data collected from Twitter in addition to standard sensors to help them “identify earthquakes felt by humans” and “trigger an alert typically in under two minutes.” (1)

Doorbell cameras allow people to see and speak to someone who has knocked without ever walking to the door, regardless of where they happen to be at the time. Digitized billboards serve up live-action advertising, but they aren’t just relegated to giant structures we pass by along the side of the road anymore; they’re often in the palm of our hands. Amazing, isn’t it? What’s the common link between them all? Screens and technology.

Believe it or not, smaller tablets have only been around for a decade and smartphones, or rather mobile phones with touch screens, were available beginning in 2007. Today, reaching for a device is now almost automatic. At the same time, there’s growing concern about how these technological marvels are seemingly affecting our every move and interactions, with some people showing signs of struggling to disconnect that are similar to drug and alcohol abuse.

Is technology addiction worthy of panic, or are concerns unfounded? It depends on who you ask. While it’s agreed that our lives are forever changed by the brilliant hand-held computers nearly everyone carries, one researcher argues that “technology addictions generally are symptoms of other, underlying disorders like depression, anxiety, and attention problems.” (2) We’re going to examine the fine line between habits and cause for alarm, look at tools you can use to audit yours and your family member’s relationships with technology, and explore some methods you can use to improve the quality of your interactions. Essentially, it’s about finding the right balance.

Before and after 2010

Apparently, as a species, humans had better concentration, focus, and longer attention spans before 2010. Time Magazine famously published a story in 2015 congratulating readers on being able to make it to the end of a 220-word article. While it would only take about a minute to read, at that time a study purported that people’s attention spans had dropped by four seconds in five years, which was “now…a shorter attention span than a goldfish.” (3) Incidentally, that study also revealed some interesting observations: (4)

  • People who use screens a lot have a hard time filtering out distractions.
  • Our attention spans are evolving to become shorter because of the influence of mobile devices and ready Internet access.
  • Just over ¾ of young adults (18-24) look at their phones when they have nothing to do. By comparison, only 10% of people over age 65 do the same.

Fast forward to 2020, and we’re even more conditioned to stay connected to our screens. Whether it’s because we’re glued to online shopping, or worried that we’d miss out on something important, also known as FOMO (fear of missing out), on average, we check our smartphones every 12 minutes. (5) Still, while devices may not be getting any less expensive, service providers have introduced more flexibility by integrating the cost of the technology with a wider variety of plans to meet people’s needs. Manufacturers also do what they can to ensure people feel they should upgrade their devices frequently. Alarmingly though, it’s created interesting playground conversation where tweens, age 9-12, chatter eagerly anticipating a new rite of passage: the age they will get their first phone – that is, if they don’t have one already.

Screens are here to stay. They’re hard to avoid. In 2019, YouTube shared a startling statistic: more than 500 hours of new content is uploaded each minute. Doing the math, that equates to over 82 years of video each day being consumed on T.V. screens, computers and mobile phones. (6) Live streaming is also on the rise. When you think about it, there’s so much available content that you could do nothing else but watch it and still not catch up.

How much is too much?

Unfortunately, the way screens are so ingrained in our lives is having a significant effect on our physical, mental, and even our financial health. With everything so accessible, delayed gratification has nearly disappeared. You can probably think of someone you know whose screen time has gone past what might be described as a bad habit and is verging on addiction. They may have even expressed their use in those terms. The reality is that when technology usage is starting to interfere with the activities of daily life, it’s a problem.

Similar to drug or alcohol addiction, screen addiction changes brain structure and makes it more difficult for people to remember details, pay attention, participate in planning and prioritize tasks. (7) People can become lost in what they are doing on their devices to the point where they lose sleep, develop unhealthy eating habits, and end up with little to no physical activity in a day. Psychologically, they can be so engrossed in consuming content that they don’t see how damaging it can be. Viewing can trigger anxiety and become a contributing symptom of depression. People can be more vulnerable to harmful or toxic interactions with both people they know and people they aspire to know – like celebrities, or even strangers. Technology addiction can be further broken down into categories such as Internet addiction and Internet gaming disorders. Additionally, persons with technology addiction are more likely to exhibit symptoms of Body Dysmorphia.

While it’s challenging to gauge numbers for adults, the Canadian Pediatric Society has recognized the effect that screen time has on children’s development and mental health. They’ve established screen time guidelines to help parents determine what’s appropriate for children from ages 1 to 19, identifying both benefits and risks of different kinds of content:

  • For children under two years old, screen time is not recommended.
  • For children two to five years old, screen time should be limited to less than one hour a day.
  • For children older than five, they recommend limiting screen time to less than two hours a day.
  • Teens are better able to cope with the effect of more screen time, but there are also nuances that parents should be aware of.
  • Teens can be both positively and negatively influenced by social media and can experience deep friendships online, but also be subject to bullying.
  • Inquisitiveness and relatively easy access to adult-themed content on the Internet often exposes teens to pornography and can create socialization problems related to self-worth, body image, and social interactions.

The general advice encourages parents to distinguish between content that is age and subject appropriate and prioritize academic sites or platforms, enhancing knowledge, literacy or cooperative skills, rather than allow free recreational screen time. Further, the study recognizes that parental and family interaction can affect how well children are able to respond to screen time they receive and that things will continue to evolve based on the child and the popularity of content itself. For school-age children, the recommendations recognize that it may not be realistic to expect no screen time as a response, but instead enforce stricter limits of perhaps one hour per day if parents have cause for concern.

Remember that kids and teens existed before the ages of smartphones and tablets and survived shopping trips and long car rides without tuning into screens: they simply looked around and observed the world around them firsthand.

What’s included when we talk about screen time?

Watching T.V. or movies, working on a computer, using a tablet or smartphone, playing video games through a variety of devices are all contributing to the amount of time we spend interacting with screens. In fact, for many of us, our lives flip seamlessly throughout the day between many screens without us even realizing it.

Awareness is also at the heart of what’s being termed as “secondhand screen time,” where the actions and behaviours demonstrated by parents and caregivers as they use their devices are affecting children and, in turn, influencing their understanding of what normal technology usage is. The problem is that they are observing adult models that aren’t age-appropriate when it comes to what is being accessed and for how long. (8)

Conducting a technology-use audit

Part of the challenge with determining how much screen time is too much and being able to respond with a reduction in usage is that we don’t necessarily have good self-awareness about how much we use this technology each day. We’re also being influenced by manufacturers and developers who are purposefully creating scenarios to increase usage to meet their business objectives. And physiologically, using technology does trigger dopamine to be released, which keeps our brains trained to come back for more. Some companies have recognized that they need to improve awareness around technology usage, and they are demonstrating responsibility with respect to try to help people moderate the use of their products. (9)

Tools such as Apple’s Screen Time and Google are built into the devices that you can use to bring transparency to what your own screen time looks like. There are even ways to apply restrictions to the device or limit access to individual applications within the settings. Seeing these reports can give you a real sense of whether you could call yourself a frequent user or whether your usage is cause for alarm because it is consuming so much of your time each day. It can be shocking to see a breakdown of how much time you spent on your device each day. The reports can show the number of times you’ve picked it up, how many notifications you received that may have alerted you of something, what kinds of activities you completed based on categories such as social media, gaming, productivity, and even health and fitness.

Again, the notion of screen time extends to T.V. viewing too. Keep a log of what you watch on-demand. Streaming services have made it easy to get instant gratification by releasing full seasons of programs all at once. We don’t necessarily need to wait a week to view the next episode of an ongoing story because we can binge watch it.

Once you have had the chance to see how much screen time you accumulate, you can reflect on the repercussions and how the time is affecting your life. You may want to consider responses to questions that allow you to contemplate your relationship with technology and generate some interesting discussions:

  1. How has the amount of time you spend using technology impacted your relationships?
  2. How have your spending habits changed?
  3. In what ways are you using technology as a distraction to avoid dealing with something difficult in your life?
  4. Be honest about whether or not you are still on track to complete milestones for any personal goals you have formally or informally set for yourself.
  5. What kind of physical, emotional, social or financial fulfillment are you getting from your technologically-based activities? Are these healthy?
  6. How does your relationship with technology help you live your best life?
  7. What would you choose to do if you replaced one hour of screen time with any non-technologically related activity?
  8. How would your days be different if you didn’t use technology?
  9. When was the last time you read a book – not on a screen or listening to an audiobook?
  10. What do you like about your use of technology?

Confronting the elephant in the room

Many people aren’t happy with what a technology audit reveals; how all-consuming screens can be and how much

it is affecting their lives or the lives of people they care about. They may discover deeper issues, such as Internet addiction, gaming addiction and social media addiction, or have generalized concerns about how their activities are affecting their physical and mental health. The question of whether technology is fundamentally changing our brain structure is complicated because we see that language and conversation skills, the ability to interact and collaborate with other people, and confidence, can all suffer.

Currently, researchers haven’t found enough evidence to give full support to that theory. It’s more of a case of technology use affecting “cognitive performance.” (10) There’s a bit of irony in the fact that, despite how technology has expanded many people’s worlds, at the same time, it has constricted others’. Many people struggle to interpret non-verbal communications in social settings. Findings reported in many studies, especially concerning the effect on children and teens, are sounding the alarm and warning of the seriousness of what is becoming “a public health issue.” (11)

Nature Canada’s report showed: (12)

  • 87% of pre-school children and 85% of school-aged children do not meet the guidelines for adequate sleep, physical activity and limits on screen time;
  • Students in grades 7 to 12 are spending up to 7 hours a day on screens, more than three and a half times the recommended limit of 2 hours per day;
  • Higher durations of screen time were linked with poorer behavioural conduct and lower self-esteem;
  • Adolescents who spend more time on social media and smartphones are more likely to report mental health issues such as anxiety and depression.

While spending too much time interacting purely through technological means can be detrimental, like anything else, it’s not all bad. There are also some people whose lives have been affected quite positively through the use of technology. They’ve experienced increased confidence and found that they have been able to thrive and have positive and highly gratifying social interactions by joining online communities. We’re not talking about online dating. There are incredibly complex online communities that work out social-political structure, order, and collaboration within gaming communities, for example. While most people would be alarmed at the degree of personal disclosure and trust often seen here, people from all over the world join teams to play within a community that has developed a set of shared beliefs, rules and objectives. It’s also reflected in the use of apps such as “Be My Eyes” which recruits sighted volunteers with visually-impaired people or those who have experienced total vision loss, to help them through smartphones when they are in need.

It could be that they need someone to literally “be their eyes” to find a hat they dropped while working outside or help them see the direction they should be walking, for instance.

How do you change behaviours?

It’s important to understand that any change in behaviour regarding technology use will require conscious and dedicated effort because so much is ingrained in our daily lives. Ultimately, you want to be moving to shift usage to foster desired and healthy interactions.

  • If you know you will be tempted to look at your device if it is close by while you are working, remove it from the area so that it isn’t easily accessible.
  • While created as tongue in cheek, you can purchase “jail cells” with a lock and key for your phone to put it away for a while.
  • When gathered with friends, make a rule that all phones must be face-down in the centre of the table so everyone can focus on enjoying social interactions.
  • If you attend concerts or other live performances or events, make a point of experiencing them firsthand, not through a screen while you try to make a recording.
  • Finally, allow yourself to be bored and do nothing for a while: it’s healthy for your mind.
  • If you are worried about addictive behaviours, seek professional help.
  • Create device/screen free activities with friends, family or peers such as any outdoor activities, board or card games, sports or even conversation or debate.

References

  1. @Elaine, (2015, October 7). How the USGS uses Twitter data to track earthquakes. [Blog} Twitter. Retrieved February 14, 2020 from https://blog.twitter.com/en_us/a/2015/usgs-twitter…
  2. Ferguson, Christopher J., (2018, May 23). A psychologist explains why technology’s impact on your brain is probably overblown. Quartz at Work. Retrieved, January 27, 2020 from https://qz.com/work/1285458/technology-addiction-a…
  3. McSpadden, Kevin., (2015, May 14). You Now Have a Shorter Attention Span Than A Goldfish. Time Magazine. Retrieved on February 14, 2020 from https://time.com/3858309/attention-spans-goldfish/
  4. McSpadden, Kevin., (2015, May 14). You Now Have a Shorter Attention Span Than A Goldfish. Time Magazine. Retrieved on February 14, 2020 from https://time.com/3858309/attention-spans-goldfish/
  5. TimeToLogOff (n.d.). The Facts On Our Digital And Internet Addiction and the need for Digital Detox. TimeToLogOff. https://www.itstimetologoff.com/digital-detox-fact…
  6. Hale, James. (2019, May 7). More than 500 hours of content are now being uploaded to YouTube every minute. Tubefilter. Retrieved on February 14, 2020 from https://www.tubefilter.com/2019/05/07/number-hours…
  7. Gregory, Christina., PhD. (n.d.) Internet Addiction Disorder. Psycom. Retrieved on February 14, 2020 from https://www.psycom.net/iadcriteria.html
  8. Renstrom, Joelle, (2020, February 2). Is secondhand screen time the new secondhand smoking? The Herald-Dispatch. Retrieved February 14, 2020 from https://www.herald-dispatch.com/_zapp/is-secondhan…
  9. Nandi, Anisha, Patterson, Dan. (2018, December 19). Addicted to your smartphone? How to keep track of your screen time. CBS News. Retrieved February 14, 2020 from https://www.cbsnews.com/news/apple-screen-time-goo…
  10. Pasquinelli, Elena. (2018, September 11). Are digital devices altering our brains? Scientific American. Retrieved on February 14, 2020 from https://www.scientificamerican.com/article/are-dig…
  11. Nature Canada (n.d.). Screen Time vs Green Time. Nature Canada. Retrieved on February 14, 2020 from https://naturecanada.ca/enjoy-nature/for-children/…
  12. Nature Canada (n.d.). Screen Time vs Green Time. Nature Canada. Retrieved on February 14, 2020 from https://naturecanada.ca/enjoy-nature/for-children/…

May 11, 2020

Beyond Stigma

Beyond Stigma

Have you ever purchased a bunch of daffodils to support cancer research? Or pinned a pink ribbon on your shirt as a fundraiser for breast cancer? Or participated in a walk-a-thon for multiple sclerosis? Throughout the year, we are exposed to, and participate in, many campaigns which profile and raise funds for diseases of all types. However, there are noteworthy gaps in regards to illness which do not receive the public spotlight, and which, given their prevalence, don’t get the support they deserve.

Can you think of awareness raising activities which support mental illnesses such as depression, anxiety or substance abuse? Can you identify a symbol, a ribbon, a bracelet or a flower that you associate with a mental illness or an emotional disorder?

Mental health researchers and epidemiologists estimate that between one fifth and one quarter of us will experience a mental health illness in the course of our adult lives. That’s between 20-25% of all of us! That’s you and me, our friends, our families and our colleagues who are experiencing these problems. We are many in number, but collectively we still maintain a deafening silence about our experiences of mental illness.

Historically, Western civilizations have identified diseases by classifying them by their symptom patterns, and then developing appropriate treatment processes. And when the symptoms go away, we collectively identify the restoration of health. Mental illnesses have not been as amenable to diagnosis. There isn’t a standard blood test that can identify depression or addiction in the way that we can easily tell whether or not our cholesterol level is elevated. It’s also harder to see when a mental or emotional illness has healed – a cast isn’t removed, and there aren’t any stitches to be taken out to let it be known that healing has taken place.

The “invisible” and “unseen” aspects of mental illness extend beyond the level of diagnostics and treatment. Although it’s not uncommon for us to discuss our experiences with heart disease, diabetes and even prostrate cancer, typically, we don’t talk openly or publicly about mental and emotional concerns. A cloud of shame and embarrassment is still associated with these illnesses. We often believe that they must be the result of a character flaw or some other personal vulnerability. We tend to internalize the causes of mental illness (and ascribe them to personal or familial causes) but externalize the causes of physical illness (and attribute them to a virus, a germ or a genetic cause).

Our silence speaks more to our limited understanding of mind/body processes than it does to the nature of disease. Surely being genetically predisposed to diabetes is no different than being genetically predisposed to anxiety? Both conditions interfere with daily life, and both are treatable. Both can be managed in ways that allow for full and satisfying life experiences. We don’t hold individuals personally accountable for their genetic makeup. So why is it more acceptable to acknowledge diabetes than anxiety? Why do we openly acknowledge one condition, whereas we tend to hide the other?

With the advent of MRI technologies and other sophisticated and sensitive diagnostic tests which map the biochemistry and electrical circuitry of the brain, our ability to link mood and behavioural activity to brain function has grown beyond recognition. It’s quite possible that one day we will be able to concretely and objectively identify mental health symptoms. But given the cost and limited availability of these types of testing, we’re not there yet!

To reduce stigma, we need to become aware of how effective current treatment practices can be in addressing depression and anxiety. We need to change how we view mental illnesses and recognize that, in most cases and when treated appropriately, these conditions can be readily managed and healed. Mental health concerns fall along a continuum of severity, and most of these illnesses are amendable to treatment.

So where does stigma come from and what can we do about it? Most importantly, how can we reduce the myths and misconceptions that are associated with mental illness? How can we create acceptance so that when we experience a mental health crisis, we can step forward and receive the help we need, rather than trying to hide the illness from both ourselves and others?

The historical and cultural roots of stigma lie in our culture’s split between mind and body, and the fear we associate with conditions that are not concrete and tangible. We don’t have to look back very far to find asylums as the “treatment of choice” for those suffering from mental illness. The images associated with these institutions are dark, frightening and painful. It’s only in the last 100 years that effective therapeutic interventions, both pharmacological and psychotherapeutic, have been available. We still have much to learn about how to “heal” and “recover” from mental illness, although the progress we have made in recent years is astounding.

To reduce stigma, we need to become aware of how effective current treatment practices can be in addressing depression and anxiety. We need to change how we view mental illnesses and recognize that, in most cases and when treated appropriately, these conditions can be readily managed and healed. Mental health concerns fall along a continuum of severity, and most of these illnesses are amendable to treatment.

We need to educate ourselves about mental illness. When we become aware of our stereotypes, judgments and prejudices, we can examine them and change them. Mental illness is not a life sentence – it’s a common and treatable health condition. In just the same way that someone one who has a knee replacement may need to modify certain aspects of their lifestyle, so may someone who is prone to anxiety or someone who is bipolar. In either case, the condition itself, whatever it is, does not define who someone is, or what they are capable of doing.

We need to normalize illnesses that have historically been hidden and ignored. When we speak about our experiences of mental illness, we help to remove the internalized shame that is associated with mental illness. This is not an “us” and “them” situation. We are all “us”. We are all potentially vulnerable to suffering from mental health problems, and all of us have the potential to heal, or at least to manage, these issues and lead a full life.

It has been said that suffering can be defined as pain multiplied by resistance. In the case of mental illness, pain results from the inner turmoil and relationship distress that are part and parcel of the course of these illnesses. However, if we can remove the resistance we have to mental illness by addressing the stigma, shame and judgment that we traditionally associate with it, then we can reduce the suffering. It’s time to speak openly and normalize our experiences of mental illness and for mental health issues to receive the public recognition they are due.

by admin

We're in This Together: Thoughts on COVID-19

We're in This Together: Thoughts on COVID-19

By Alexis Winter - Director of Nursing at Homewood Ravensview

While there is a lot of negativity, fear mongering, and general panic being widely broadcast during the COVID-19 pandemic, there is a lot of positivity that has come out of it as well. While some people are hoarding goods and looking out only for themselves, others are lending a helping hand, sharing with their neighbours, and generally looking out for one another. Daily we are inundated with statistics of new cases and new deaths and it is easy to get overwhelmed and start to believe that everything is bleak; but sometimes focusing on the positives can change our outlook and help us feel better about our fellow humans. Focusing on problems and deficits and trying to find solutions can sometimes be counterproductive and hinder social constructivism (Cooperrider & Srivstva, 1987). For those of us that are problem solvers, trying to solve the unsolvable can be very detrimental for our mental health. What we pay attention to becomes our reality and grows in our consciousness, while what we pay less attention to becomes less powerful. In other words, focusing on strengths begets strengths (Bushe, 2011). So in this time of the unknown, it can help to honor those that are working hard to help one another. There are many examples of people stepping up in selfless ways to help those that are unable to do for themselves.

Thousands of people have come forward to volunteer to do things like pick up and deliver groceries to those that cannot leave their homes. Some grocery stores have changed their hours to ensure vulnerable members of society are able to get what they need during less crowded times. Grass roots Facebook and other social media groups have been set up to connect those that need help with those that are willing to give help and many people are offering their time, resources, and money. We have seen videos of musicians in Spain and Italy, as well as China, Lebanon, and Israel playing and singing from their balconies to give the gift of music to those stuck in their homes. Computer experts are remotely lending a helping hand to those that suddenly find themselves in need of a home office and don’t have the skill or expertise to set it up themselves.

Addiction workers, therapists, and physicians have set up remote access applications so they can still see their patients and clients without the fear of spreading the virus. Local distilleries have focused their energy and resources on creating hand sanitizer rather than producing their regular products and making them available to disenfranchised people and health care workers. Restaurants that have had to close their doors are offering free food to employees that no longer have an income.  Radio stations have set up virtual sing-alongs and dance parties for those cooped up at home. NBA players have donated money to help arena workers who suddenly find themselves out of work. Large companies are donating money to support people in their communities that do not have the means to see them through a period of unemployment.

As the virus passes through China and on to other countries, Chinese officials are donating medical supplies and other goods to countries in need, while sharing their knowledge, expertise, and scientific discoveries with the world in an effortto help the rest of us prepare. Police officers continue to work in order to serve and protect. And closest to home for me, nurses, doctors, and medical support staff are taking a very big step forward as the rest of the world takes a step back in order to ensure people continue to get the care they need.

This global pandemic has caused a lot of stress for a lot of people. We feel stress in direct relation to our coping strategies and our belief about our ability to affect outcome (Lazarus, 1991). While a lot of what is going on is outside of our control and therefore, very stressful, some is within our control such as our attitude and our response. So as we are inundated with scary statistics and bad news, don’t forget that the world continues to be a place full of altruism and kindness. People continue to help each other and pull through a crisis together with an attitude of caring and cooperation.

 

References

Bushe, G.R. (2011). Appreciative Inquiry: Theory and Critique. In Boje, D., Burnes, B., & Hassard, J. (eds.) The Routldedge companion to organization change (pp. 87-103). Oxford, UK: Routledge.

Cooperrider, D., & Srivastva, S. (1987). Appreciative inquiry in organizational life. In Woodman, R.W. & Passmore, W.A. (eds). Research in Organizational Change and Development, Vol. 1 (129-169). Stamford, CT: JAI Press.

Lazarus, R.S. (1991). Emotion and adaption. New York, NY: Oxford University Press.

March 25, 2020

Financial Stress

Financial Stress

Financial Stress

Financial Stress

Nearly 1/3 of Canadians spend about one hour each day worrying about their finances. [1] Financial worries often top the list of people’s concerns, even more than thinking about their health.[2] It may not be surprising given the world we live in today. Uncertainty concerning economic conditions, cost of living, growth in salaries, and the increasingly precarious nature of work create vulnerability and uneasiness. It’s compared with an interesting phenomenon that could be argued is partially self-inflicted: Globally, there’s an undeniable fixation on consumerism. Social media provides a constant showcase of luxury products and ideals that influence purchasing decisions and spending habits in a way that many people find hard to ignore. The problem is that it’s causing many people to get caught up in lifestyles that are outside of their actual financial means.

Whether we’re browsing online or visiting a physical store, shopping has overwhelmingly moved from a need and want basis, to one of entitlement that is conveniently disguised as self-care. Marketers and retailers offer encouragement by telling us repeatedly that we deserve to be the proud owner of the objects of their campaigns. They tempt us to escape from some aspect of our daily lives by participating in intense sessions of retail therapy. The irony is that all of these behaviours are not making us feel better over the longer term. The items you bought that you really didn’t need are actually contributing to a far more debilitating risk: existing and daunting amounts of financial stress.

When bills arrive that can’t be paid; when you worry how to create a meal with the insufficient groceries left until next payday; when you realize that the products you happily bought no longer provide that sense of euphoria, these are all times when financial stress peaks and affects people’s physical and mental health.[3] In fact, while you may think of financial stress as something that happens in the moment, studies show it affects us chronically, manifesting as poor health, relationship difficulties, crippling debt and uncertainty about the future. At its most severe, financial stress can trigger anxiety and become a contributing symptom of depression.

While a little bit of stress in your day is healthy and can be the catalyst that motivates you, chronic financial stress is “especially toxic” and persistent.[4]

Physically, financial stress can show up initially as a cold or the flu and then escalate to include stomach aches, generalized pain and headaches. The longer the stress continues, the more people are at risk of developing hypertension, heart disease, diabetes, and even experiencing flare-ups of auto-immune disorders like rheumatoid arthritis.[5]

From an emotional and mental health perspective, chronic financial stress can trigger anxiety and depression. Untreated, people can resort to unhealthy coping mechanisms that bring added complications. Behaviours such as stress-shopping, engaging in harmful substance use, or even gambling, can compound underlying mental health issues. It’s also possible for people to develop unhealthy relationships with food or within family relationships as reactions to growing and seemingly unmanageable levels of stress.

Addressing your financial situation is essential because as you learn how to manage it better, the sources of stress are reduced or eliminated. You’ll feel like you are regaining control of your life and can look to a defined and more stable financial future.

One of the best ways to understand your financial situation and begin to reduce stress is to start with basic budgeting. Making a list of all monthly income and spending, break it down into non-discretionary (musts) and discretionary (nice-to-haves) categories. Once you look at where your money is going and how you are spending it, you can begin to understand your cash-flow, learn about your spending patterns, and see where your spending traps exist, which can allow you to formulate a plan of change. Initially, you might want to move to using cash-only until you get a better idea of how to work within a budget. Seeing where and what you are spending on is important. Many financial transactions today are cashless, and overspending can occur with ease. Put your debit card away for a while so you can observe the rate at which you spend. That might include an audit of money wasters that tempt us every day – like upscale coffees. It could also reveal how much can be saved in invisible spending, like bank fees.

Another area to focus on is managing credit responsibly and wisely. You should know your credit score and understand the significance it has in your personal economy. It’s used to grant you credit for vehicles, housing, and even as a measure of responsibility and trustworthiness by some employers. You can request your credit report from Equifax Canada and TransUnion Canada. These are the only two credit bureaus that operate in Canada, and they offer information about both your credit history (credit report) and credit scores (creditworthiness). Be smart and hold only the necessary amounts of credit that you can manage so that you can pay these bills on time. It is in your best interest to pay off any credit purchases monthly, so you will not accumulate interest charges. However, many Canadians do carry a balance on their credit accounts. Regardless, you should investigate what fees, interest rates, and limits are there as controls on your account. You should also look at what kinds of purchases you are making on your credit card. If you are shocked by any of these, contact your credit card lender. You may want to see if there is a different product available to help you manage your credit better. They will also be able to help you if there are fraudulent charges billed to your account.

You can pay off multiple credit card debts using what is often referred to as the “snowball” method of repayment. With it, you start aggressively paying off the smallest debt with extra discretionary funds, while continuing to make the minimum payments on each account. When the smallest debt is gone, close the account. Next, put everything you had been paying on that card onto the next-smallest balance, in addition to the minimum payment. Keep repeating this process until you work through all of the debt on your credit accounts. Ensure that you only use credit for emergencies, large purchases, or travel and that you have the funds to pay the debt off as soon as possible. Some people have been known to stop carrying their credit cards and freeze them in a block of ice to avoid temptation. While you may not need to go to that extreme, evaluating your knowledge and use of credit is still an essential part of reducing financial stress.

Developing better awareness of your finances may help you re-evaluate whether or not you actually need to spend your hard-earned money. Avoid temptations presented through social media. Trends such as subscription boxes and “free” prizes often require you to provide your credit card information to receive these “limited-time offers” and exclusive deals for you alone. Do you really need to belong to a product-of-the-month club? Know that online advertising is targeted using complex algorithms that are based on your browsing activities. You may be able to configure some user settings to increase privacy and reduce the frequency and types of advertising that pop-up online.

Here are some other things to watch for:

  • You should also be wary of luxury products being marketed by celebrities and influencers. They are often too good to be accurate and do not stand up to their claims.
  • Avoid using online and app-based food delivery services. Prices are often inflated to build in some profit for the service. Consider limiting the frequency of eating out or “ordering in” to once a month or every few months. Preparing and eating home-cooked meals is much easier on your finances and often much healthier.
  • Online shopping can be swift and tempting. Consider unsubscribing from marketing emails that are sent to advertise sales and encourage you to shop deals offered during “flash sales” because you likely don’t need the products. Don’t get caught up in corporations trying to influence your buying. You need to be the one in control. It doesn’t mean you can’t ever shop online but do so on your terms. If you are considering purchasing garments, evaluate both the quality and the value in terms of “cost per wear” to determine when you will have gotten good use from the item of clothing. If it’s something you will only wear once or infrequently, try to avoid high costs, as you won’t recoup the value with multiple uses.
  • Similarly, don’t get caught up in the marketing around upgrading technology with each new release that a manufacturer issues. Think about the purpose of your devices, like computers and mobile phones, and whether the current model is still meeting your needs. The same holds true with vehicles. You should aim to get as much use from these products as possible while they are performing the job you need them to do. Plan to conduct a review every few years or when something is no longer operating or serviceable.

Another area to explore is the surge in popularity in the second-hand/up-cycling economy. There are many online tools available to purchase gently-used or sometimes like-new goods from sellers. Thrift stores also can be a good source for many household and clothing items. As demographics shift, many households are downsizing and having an estate or garage sale. You may consider selling or donating some of your own goods through these tools to de-accumulate things you no longer need.

A final step on the path of reducing financial stress is actually looking ahead. Consider realistic needs that you may have in both the short and longer terms. Are you considering a vacation? Why not set aside savings within your monthly budget to help pay for it without creating financial strain. Do you have an upcoming event where you will need to purchase something to wear? Again, work within your budget to save in advance so that you don’t overspend. You can also apply this methodology to celebrations throughout the year. Establish a budget for gifts and save in advance so that you are well prepared and know exactly how much you have to spend. Then, turn to longer-term savings for retirement through investments. Developing a financial plan might sound intimidating, but it doesn’t need to be complicated. You can start by saving as little as $20 a week. The point is that you are breaking bad financial habits and developing healthy ones. You can work towards expanding your retirement or investment savings more fully once you have alleviated immediate stressors such as credit card debt.

Overall, reducing financial worries and managing the stress positively and proactively by facing challenges head-on can help people develop a healthier, more balanced approach to finances – where stress is minimized – and a healthier self. Taking control of your financial situation and making many small improvements in managing your finances will help you gain momentum. Don’t forget to celebrate little goals along the way as you take control!

References:

[1] Hay, Susan. (2019, November 16). Most Canadians worry about their finances every day for about an hour. Global News. Retrieved January 6, 2020 from https://globalnews.ca/news/4671876/canadian-finances-worry/

[2] Hay, Susan. (2019, November 16). Most Canadians worry about their finances every day for about an hour. Global News. Retrieved January 6, 2020 from https://globalnews.ca/news/4671876/canadian-finances-worry/

[3] Kondo, Marie. (2016, January 5). Spark Joy – An Illustrated Master Class on the Art of Organizing and Tidying Up. Ten Speed Press.

[4] Scott, Elizabeth. MS. (2019, December 1). Coping With Financial Stress in Your Life. verywellmind.com. Retrieved January 6, 2020 from https://www.verywellmind.com/understanding-and-preventing-financial-stress-3144546

[5] Gallo, Linda, Ph.D. (n.d.) Speaking of Psychology: The stress of money [Podcast]. Episode 22. American Psychological Association. Retrieved January 6, 2020 from https://www.apa.org/research/action/speaking-of-psychology/financial-stress

March 10, 2020

Vacation: Relax, Refresh and Reconnect

Vacation: Relax, Refresh and Reconnect

Do you remember how you felt on your last vacation? Transport yourself back to the sights, the sounds, the smells and try to recall the physical and mental release. Recapture the moments where you felt these three R’s: relaxed, refreshed and reconnected.

Most of us would agree that we lead over-scheduled, and, in many instances, sleep deprived lives. Our occupations consume nearly 40% of our waking hours. Weekends and days off are typically scheduled with activities and chores to keep the home functioning and seem to pass by with the blink of an eye. There’s nothing quite like a change to routine and scenery when you need to recharge. Making time to disconnect from your everyday life will boost your mental health, leave you energized and have you returning to work restored and with renewed vigour.

Relax – it’s an essential part of self-care

Would you believe that only about 1/3 of Canadians use their earned vacation days, and of those vacationers, 28% of them took less than ½ of their allotted time?(1)

Allowing yourself to get away from everyday routines and responsibilities, including time to unwind and removing occupational stressors, can help you “increase your emotional agility, develop empathy and inspire creativity.”(2) But it can be the shared experiences with friends and family that provide some of the biggest benefits over the long run. Taking time to re-establish bonds in a relaxed environment helps create deep memories that can be recalled later. It’s these shared experiences that stay, fostering happiness that outlasts the fleeting experience of the vacation itself.

As Canadians, we seem to have a love/hate relationship with vacation time, which may be both surprising and a bit confusing. When asked whether they needed a vacation, 66% of those who work in the food and beverage industry, 62% of agricultural workers and 61% of retail workers responded that they do compared with 47% of those who work in financial services and the legal industries.(3)

In a survey commissioned by Expedia that looked at vacation habits of people around the world, including Canada, results showed that the average Canadian receives,“17 vacation days but only take[s] 15.”(4) At the same time, Canadians share a general sentiment that they don’t receive enough vacation time: “53% of full-time employees in British Columbia feel either ‘very’ or ‘somewhat” vacation deprived” with that number rising to 60% in Ontario.(5) Some reasons for this may point back to our inability to entirely disconnect from work.

Why aren’t we using our vacation days?

Employees who don’t take any vacation are often struggling with the belief that they need to be visible or present to be seen as valuable at work. They might be concerned about their job security or worry that, while they are away, they could miss the chance to get recognition or a promotion. Remember that when you don’t take your vacation, you’re leaving part of your compensation on the table.

Often, many of us have a hard time disconnecting. Nearly half of workers surveyed indicated that they would “check work email or reach out to the office while on vacation,” with another 13.8% saying they would be ready to jump back into to help solve a problem at work.(5) It’s important to turn off your work connections, even for a short time.

As employees, we view employers who offer more vacation time as most attractive, and almost half of us would be willing to change companies to receive more time off.(6) But, there’s also the real problem that nearly 75% of workers put in anywhere from 11 to 31 extra hours in the weeks before and after scheduled time off.(7) People are feeling challenged to find work/life balance and are “having trouble leaving work behind when they go on holiday. About 10 per cent said they feel guilty taking their vacation days because they felt they were leaving the work for their coworkers to complete.”(8)

It doesn’t matter when we’re trying to get away – be it seasonally or during the most popular vacation times of the year, all of the additional time spent at work preparing to be away on vacation typically affects our sleep routines. We’re exhausting ourselves before we even leave when we should be maximizing our sleep beforehand so that we start to feel relaxed and begin our time away feeling refreshed.

Adopting a pre-vacation sleep schedule

We’ve adopted the belief that when trying to prepare for vacations at both work and home, it’s okay to burn the candle at both ends – that is, lose sleep before vacation to catch up on it during those first few days off. While this kind of relief is needed, it’s not really positioned at the right time. To maximize your vacation experience, you should actually be getting more sleep beforehand, so you feel relaxed from the moment you’re away.

  • Aim to get between seven and nine hours of sleep each night
  • Try winding down before bedtime with a warm bath or calming activities like meditation, breathing exercises or listening to soothing music.
  • Create a predictable sleep schedule to condition your body and help it learn appropriate times for rest and wakefulness
  • Steer clear of caffeine and other stimulants. Coffee,tea, soft drinks and chocolate are all culprits whose effects can linger well into the evening and make it difficult to fall asleep

Having a template for work/life balance and a moderately adhered to sleep routine allows you to feel relaxed and refreshed as you begin your vacation.

Saving for vacation

Another reason many of us are not using vacation time is because of the belief that vacations are too expensive.

The reality is that vacations don’t need to be lavish. The wonderful psychological benefit, the refresh, actually begins while we’re planning what to do. Completing research and making arrangements stimulates our minds and we become excited at the prospect of what we’re going to do while on vacation. Once you determine where you want to go, you can plan your vacation expenditures in advance. Saving a little each week throughout the year to put into a “vacation fund” helps you set and commit to a budget. You’d be surprised how quickly giving up a few coffees each week can turn into found travel money! If you decide on a destination that you need to travel to by plane or train, book well in advance – up to 8 weeks – to take advantage of the best possible pricing. You should also find out if there are opportunities to save or special fares available.

Vacations can involve travel, adventure, learning new languages, making new friends, listening to music, trying new foods, and exploring other cultures. Studies have shown that people recharge more, retain the benefits of vacation more and remember the holiday more often when they are focused on experiences rather than souvenirs.

But, if you can’t afford to go far, or for a long time, don’t worry. Mini-vacations of 2-4 days can deliver the same benefits as an epic vacation, for much less cost. Doing something at low or no-cost, and close to home – typically called a stay-cation – can also provide you with the rest and relaxation of a destination vacation. Look for chances to extend a few days over weekends and take advantage of government-mandated vacations – such as statutory holidays.

How we vacation can also have a big effect on relaxation, refreshing and reconnecting

No matter how long you plan to be away, the destination can matter. Sticking to familiar places you’ve travelled to before can be great because you can get right to relaxing, knowing what to expect and where to go. But as one psychologist who studied the benefits of taking holidays explained, going somewhere new could be a bit better than returning to the same places because it, “get[s] [you] out of your comfort zone.”(10) He argues that uncertainty results in personal growth, deep thinking about personal interactions and learning about how to operate and interact in the world.

There is also increasing evidence suggesting that one of the best ways to reconnect and recharge is to spend time in natural surroundings. Activities like taking a 90-minute walk outside, barefoot, in a practice called “grounding,” helped people realize not just mental benefits, but also physical ones. “Ecotherapy” (a name given to a wide range of treatment programs which aim to improve your mental and physical well-being through outdoor activities in nature) has even been used to treat psychological problems. People can contribute to conservation projects, garden or work on organic farms.(11) Depending on where you are, you might even explore some balneotherapy – or natural hot springs – to reduce stress and relax. One clinical study documented the many benefits ranging from increased blood flow to improved brain function and reduction in anxiety and stress.(12) It’s even been proven that “simply watching nature films or listening to audio recordings of natural sounds can reduce stress.”(13) So, don’t worry if you experience some bad weather days, because you can cozy up in your hotel room watching nature videos or reading a book and recharge too.

These activities all have proven benefits and are low or no-cost ways to help recharge, even if just for a weekend.

Do you really need to take a vacation?

Over time, with everything we take on in our regular routines, we experience stress, and our brains become more cluttered an inefficient. As employees, we need to recharge. Taking a vacation is like helping your body reset its operating system.(14) But skipping vacations will “wreak havoc on your health and well-being.”(14)

  • Cardiovascular health (14)

A woman who hasn’t taken a vacation in six or more years is 8 times more likely to develop heart disease. Men who don’t take vacations have a 32% greater risk of suffering a serious heart attack.

  • Reaction Times (14)

Splitting attention spans between screens, conversations and also worrying about having enough time to get things done causes stress. “You lose the ability to pay attention

  • Stress (14)

Stress creates a physical response in that we hold a clenched stance and carry tension in our jaws because we are in a constant state of being ready to react. Vacations can take away the stressors, and your body can relax and return to a healthier state.

  • Loyalty, productivity, and job satisfaction (14)

People who use their vacation days are happier and less likely to leave their jobs. “For every 10 hours of vacation time taken, productivity improves 8%.”

So, what are you waiting for? Start planning your next vacation now and enjoy the shared experiences to come.

  1. Results of an APD Canada Study as cited in Jackman-Atkinson, K. (2018). It’s About Time: Canadians Not Taking Advantage of Full Paid Vacation. Neepawa Banner & Press. Retrieved on April 2, 2019 from https://www.chrisd.ca/2018/05/21/ vacation-time-canada-workers/#.XKQQGy3MylN
  2. Kashdan, T. (2018). The Mental Benefits of Vacationing Somewhere New.Harvard Business Review. Retrieved March 19, 2019 fromhttps://hbr.org/2018/01/the-mental-benefits-of-vacationing-somewhere-new
  3. Abedi, M. (2017). Here are the Canadian workers who are most vacation deprived— and why. Global News. Retrieved March 19, 2019 from https://globalnews.ca/ news/3835044/canadians-vacation-deprived-work-life-balance/
  4. ADP&Leger.(2019).Canadian workers stuck paying the Time Off Tax. [Infographic] Retrieved March 19, 2019 from https://www.adp.ca/-/media/Canada%202015/ press%20room/2018/TOT%20Dec2018/ADP_TimeOffTaskQ2_Infographic_EN_ FINAL.ashx?la=en-CA&hash=013A5C7B7397C8B561E26D28769B6FDFCB1E0361
  5. Li, W. (2018). Half of Canadians don’t get enough vacation, survey says. The Star Vancouver. Retrieved March 19, 2019 from https://www.thestar.com/ vancouver/2018/11/02/half-of-canadians-dont-get-enough-vacation-survey-says.html
  6. ADP&Leger.(2019).CanadianworkersstuckpayingtheTimeOff Tax. [Infographic] Retrieved March 19, 2019 from https://www.adp.ca/-/media/Canada%202015/ press%20room/2018/TOT%20Dec2018/ADP_TimeOffTaskQ2_Infographic_EN_ FINAL.ashx?la=en-CA&hash=013A5C7B7397C8B561E26D28769B6FDFCB1E0361
  7. Cision.(2018).MorethanHalfofWorkingCanadiansSufferingfromthe“TimeOff Tax”. Newswire. Retrieved March 19, 2019 from https://www.newswire.ca/news- releases/more-than-half-of-working-canadians-suffering-from-the-time-off-tax-703118721.html
  8. Li, W. (2018). Half of Canadians don’t get enough vacation, survey says. The Star Vancouver. Retrieved March 19, 2019 from https://www.thestar.com/ vancouver/2018/11/02/half-of-canadians-dont-get-enough-vacation-survey-says. html
  9. Weller, C. (2017). There’s a scientific reason why 2-week vacations are actually a waste. Business Insider. Retrieved on March 19, 2019 from https://www. businessinsider.com/how-long-should-i-travel-2017-7
  10. Kashdan, T. (2018). The Mental Benefits of Vacationing Somwhere New.Harvard Business Review. Retrieved on March 19, 2019 from https://hbr.org/2018/01/ the-mental-benefits-of-vacationing-somewhere-new
  11. Haas, S. (2018). Nature can help you have a better vacation, according to a travel psychologist.The Points Guy.Retrieved March 19, 2019 fromhttps://thepointsguy. com/guide/have-a-better-vacation-in-nature-travel-psychology/
  12. Rapoliené et al. (2015). The Reduction of Distress Using Therapeutic Geothermal WaterProceduresinaRandomizedControlledClinicalTrial.Hindawi:Advancesin Preventative Medicine. Retrieved on March 19, 2019 from https://www.hindawi. com/journals/apm/2015/749417/
  13. Haas, S. (2018). Nature can help you have a better vacation, according to a travel psychologist. The Points Guy. Retrieved March 19,2019 fromhttps://thepointsguy. com/guide/have-a-better-vacation-in-nature-travel-psychology/
  14. Degges-White, S. (2018). You Really Do “Need” a Vacation. Psychology Today. Retrieved on March 19, 2019 fromhttps://www.psychologytoday.com/ca/blog/ lifetime-connections/201807/you-really-do-need-vacation

by admin

PTSD in the Workplace: Solutions and Support

PTSD in the Workplace: Solutions and Support

Post-traumatic stress disorder (PTSD) is most often linked to combat occupations and first responders. So you wouldn’t think of your everyday co-workers as prime candidates to encounter PTSD related symptoms.In most instances, our co-workers have always lived an ocean away, and then some, from an armed conflict. As day to day employees, we may never witness a crime scene or a deadly car crash.

So what could or does happen?

Although research has mainly focused on combat, rape and other types of assaultive violence as causes of PTSD, the sudden, unexpected death of someone you care about is often a leading cause of PTSD within the community, accounting for nearly one third of all PTSD cases.(1) So yes, there is more to each of us as employees than meets the eye. Maybe someone has lost their
mother, their best friend, or their partner / spouse. Or maybe it’s something else they have lost, such as a work and/or occupation related event. Trauma can manifest and surface in very different ways. The mind can become a conflict zone. How can one escape? In this article, we’ll be looking at:

  • What is PTSD and what are its symptoms and signs?
  • What are the occupational effects of PTSD?
  • What solutions and supports have proven most effective?

To help shed some light on those issues, we’ve asked the expert advice of Dr. Sandra Primiano, a psychologist who serves as Homewood Health’s Senior Director for the Homewood Clinics.

Redefining trauma

In terms of high-risk occupations, we immediately think of the military and first responders such as police, firefighters and paramedics. But, even if less frequent, many public facing positions are vulnerable to potential trauma. Assaults are not uncommon for occupations such as retail or bank clerks and taxi drivers, for example, PTSD occurs in response to the direct experience of extremely traumatic/stressful events or being witness to people involved in them. The very concept of traumahas expanded drastically since being first introduced in the DSM-III in 1980. To meet the criteria, people no longer need to be survivors of life- threatening events or even be present on the scene. The clerk who hears about a colleague being held at gunpoint on the night shift can qualify as a trauma survivor just as much as the victim whose life was at risk.(2) Vastly more people qualify for the PTSD diagnosis than in the past.(3)

For example, 60% of participants in a study on causes of PTSD in the Detroit community experienced the sudden death of someone they cared about. More than 14% of the participants developed PTSD. The conditional risk of PTSD following exposure to trauma, independently from the source, was 9.2%. In comparison, the highest risk of PTSD prevalence resulted from a person being physically assaulted (20.9%).(1)

PTSD is to mental illness what concussion is to physical health

The vast majority of people subjected to trauma will not develop PTSD. Depending on sources, it can be said that between three and five percent of the population is affected by PTSD, and approximately nine percent of people will be diagnosed with PTSD in their lifetime. Women are significantly more at risk of developing the disorder than men, by a two-to-one ratio.(4)

“What makes people more vulnerable than others? We know that one factor is having a childhood with a history of adversive experiences, like abuse (psychological, physical or neglect)”, says Dr. Primiano, whose area of expertise is trauma and stress-related disorders and anxiety disorders. “When you exercise, you feel pain at first but your body gets stronger, with PTSD it’s the reverse. The more trauma you experience, the more vulnerable you become. The more you’ve experienced, the more susceptible you are to experience even more, as you’ve been primed to experience the world in certain ways, and then it accumulates. When you experience early trauma, you become more vulnerable towards developing trauma,stress and anxiety related disorders as you are pre-conditioned to similar triggers or traumatic events.”

PTSD is a mental illness that needs the fulfillment of certain criteria for a minimum duration of one month before being diagnosed. It is not associated only with feelings of sadness, anxiety or shock after the traumatic events.

The list of symptoms fall under four categories:

  • Intrusive memories: Can include recurring, unwanted, distressing memories of traumatic events. “The person is reliving the trauma event like it’s happening right now through flashbacks or nightmares. There can also be emotional or physical distress reactions when something triggers the recollection of the events.”
  • Avoidance: One tries not to think about the events by avoiding certain places, persons or activities that bring the traumatic event to mind. “Some will also forget really important parts of the events.”
  • Hyperarousal: It involves being on guard, feeling angry, irritable, aggressive and impulsive. “It can lead to self- destructive behaviours, trouble to concentrate or being easily startled.”
  • Negative thoughts and moods: Self-blame, fear, guilt and distorted negative feelings about oneself, others and the world. “People will also tell you they don’t feel anything anymore or that they’re hopeless about the future. Some can socially withdraw and lose interest. It becomes hard to connect with people.”

The disorder can develop immediately after experiencing or witnessing the event, or surge months, and in some cases even years, after the event.

Occupational effects of PTSD

When PTSD develops, it can become very difficult for employees to engage in work. “Getting to or being at the workplace for the employee could be a trigger, says Dr. Primiano. It becomes too disturbing, stressing. Employees may call in sick often, or just not show up and no one knows why.” In situations where an employee manages to make it into work, she says, co-workers maybe witness to occupational effects, such as:

  • Having trouble concentrating or remembering things they’re supposed to be doing because they’re anxious and hyper-aroused.
  • Taking more time to complete tasks than before. Managing time and scheduling can be an issue.
  • Looking very tired. PTSD often comes with certain sleep-related issues, such as insomnia, because of nightmares and hyper vigilance.
  • Coming to work under the influence, as nearly half of individuals with PTSD use substance abuse as a coping mechanism and more than one-in-five also meet criteria for substance addiction.(5)
  • Having angry outbursts because they’re on edge and are easily startled, which can cause the amicable co-worker you knew to easily get into arguments.
  • Having increased difficulty coping with stress.

When the red flag behaviours listed above manage to somehow stay under the radar, they most often come with a decrease in performance that, in many cases, will be noticed.

Solutions and support

What kind of help?

Talking about how you’re feeling simply might not be enough. Depending upon the severity of the disorder, Dr. Primiano advises to seek evidence-based psychotherapy for PTSD, essentially meaning any therapy that uses cognitive, emotional, or behavioral techniques to facilitate processing a traumatic experience and in which the trauma focus is a central component of the therapy.(6)

“The reality is, some employees get better on their own with the passage of time, while other employees will not. It can be very difficult to return to your previous level of functioning, more so than with depressive episodes or having panic disorder, because PTSD really does change the perception of one’s self, of the world, and of others including your co-workers.”

Dr. Primiano, adds that the prognosis is more complex for employees who have experienced many traumatic events and/or have suffered from PTSD for a long time. “It changes things about who you are, the way you think and interpret things. It’s really hard to change that.”

But trauma-focused (TF) psychotherapies do work. TF therapies are almost three times as effective as medication in treating the severity of PTSD.(7) For every 100 individuals with PTSD, only nine percent will no longer have the disorder after three months without treatment but this figure rises to anywhere from 42% to 53% with TF treatment depending on the approach.(8)

She concludes by saying that, with proper care, one can really hope to return to a good level of functioning. Sometimes talking to a professional can help you regain a healthy perspective regarding your ability to cope with the aftermath of the traumatic event you have experienced.

References:

  1. Bresleau N, Kessler RC et al Trauma and posttraumatic stress disorder in the community:The Detroit Area Survey of Trauma. Arch.Gen.Psychiatry.1998;55(7);626-32. Link to abstract https://www.ncbi.nlm.nih.gov/pubmed/9672053#
  2. (McNally, 2009; McNally & Breslau, 2008).
  3. (Breslau & Kessler, 2001).
  4. American Psychiatric Association’s website. Link: https://www.psychiatry.org/ patients-families/ptsd/what-is-ptsd
  5. Pietrzak RH, Goldstein RB, Southwick SM, Grant BF. Prevalence and Axis I comorbidity of full and partial posttraumatic stress disorder in the United States: Results from Wave 2 of the National Epidemiologic Survey on Alcohol and Related Conditions. Journal of Anxiety Disorders. 2011;25:456–465. doi:10.1016/j.janxdis.2010.11.010.
  6. Jessica Hamblen. The 2017 Revised Clinical Practice Guideline for PTSD: Recommendations for Psychotherapy. National Center of PTSD, U.S.Department for Veterans Affairs.
  7. Watts BV, Schnurr PP et al (2013). Meta-analysis of the efficacy of treatment for post-traumatic stress disorder. Journal of Clinical Psychiatry, 74(6), e551-e557. Link: http://dx.doi.org/10.4088/JCP.12r08225
  8. Harik JM, Hamblen JL, Grubbs K. G. & Schnurr PP. Will it work for me? A meta-analysis of loss of PTSD diagnosis after evidence-based treatment.

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