Good Food, Good Mood: The Link Between Nutrition and Mental Health

Good Food, Good Mood: The Link Between Nutrition and Mental Health


Our brains are hungry. In fact, brain cells are by far the hungriest cells in our bodies. They make up only 2% of our body weight, but use about 20% of the food energy we take in. And that energy goes toward our mental health as much as our physical health.

Many of us have experienced the close link between nutrition and mental health when we get “hangry,” that hunger-fueled mix of anger and irritability that consumes us when we skip a meal or forget to pack a snack.

But that’s just the tip of the iceberg. In fact, nutrition has a crucial role to play in protecting and improving our mental health, or even helping us manage a mental illness such as depression, anxiety, or trauma.

For the past five years, Marianne Bloudoff, BSc, a registered dietitian, has made nutrition and mental health the focus of her work at Homewood Ravensview, a private mental health and addiction treatment centre on Vancouver Island, British Columbia.

“A well-nourished brain is more focused, better able to handle stressors, and ensures a more stable mood,” Bloudoff explained. “You need those building blocks to create a foundation for the recovery journey.”

In this article, she explains the link between nutrition and mental health, and shares some of her tips for using nutrition to support better mental health.

From good food to good mood

Food components help the body create neurotransmitters, such as dopamine and serotonin (the so-called “happy hormones”), which alleviate anxiety and depression and boost mental health.

These neurotransmitters are sensitive to food intake, so changes in our eating patterns can have effects on behavior, sleep, and energy levels. The way we eat can also improve the effectiveness of medications, including antidepressants.

The food we eat can also help our mental health by ensuring that we build a healthy microbiome. This is what we call the 100 trillion bacteria—some helpful, some harmful—that can be found in the gut. When we eat probiotics and fermented foods that contain healthy bacteria (yogurt and kimchi are two examples), we can create a healthier, more resilient microbiome. This, in turn, creates a healthy feedback loop between our bodies and minds. Good food produces a good mood, and that in turn reduces the stress that can disrupt our digestive processes and prevent our gut from absorbing and metabolizing nutrients. As an interesting example of this phenomenon, Bloudoff pointed out that 26% of people with anxiety disorders have a digestive condition called irritable bowel syndrome (IBS).

Simplifying good nutrition for mental health

Mental health can complicate nutrition. When people are depressed, they may not have an appetite or the energy to source and prepare healthy foods. ADHD can make it difficult to plan, shop for, or prepare meals. Substance abuse can add another layer of difficulty to the issue.

But that doesn’t mean good nutrition has to be complicated. In fact, Bloudoff tries to make it as simple as possible for her patients to eat nutritious diets by making sure her recommendations take into account their unique needs and lifestyle.

“Every patient is different, so it’s about finding what works for the person,” she explained. “What is their reality? What kind of food can they afford? What do they have access to? What’s culturally appropriate for them? What do they like? Are they feeding just themselves or a whole family? Do they have allergies? What do they know how to prepare? One person might live in a big city close to a supermarket. Another might live in a rural area where they fish or hunt.”

By taking into account the individual’s broader context, including their background, geography, culture, family status, strengths and capabilities, community support, and more, she can ensure the foods she recommends to her patients will be easier and more intuitive for them to source, prepare, and enjoy.

Eat these key nutrients for brain health

While there’s no universal diet for good mental health, there are specific nutrients that everyone needs to ensure they consume in order to lay the groundwork for a healthier body and mind.

Omega-3 fats

Omega-3 fats can be found in oily fish, such as salmon and sardines, and plant sources such as walnuts, flax seeds, and chia seeds. Omega-3 fats build brain cell membranes, reduce inflammation, and promote new brain cell formation, which can improve mood and memory, and reduce the occurrence of brain disorders.

Complex carbohydrates

These can be found in whole grains, legumes, fruits, and vegetables, and our bodies break them down slowly so they deliver energy consistently over a longer period of time. Eating meals or snacks that include complex carbs every three to five hours can contribute to a more stable, happy mood.

Vitamins

You’ll find B vitamins in meat, dairy, eggs, whole grains, beans, nuts, seeds, and leafy green vegetables, while vitamin D can be found in eggs, meat, and oily fish. Deficiencies in vitamin B12 can cause depression, irritability, agitation, psychosis, and decrease antidepressant response, while deficiencies in vitamin D have been found in people with depression, seasonal affective disorder, and schizophrenia.

Minerals

Iron, magnesium, and zinc are all minerals associated with brain health. Iron stimulates brain development and protects against dementia, while magnesium is associated with improved sleep, and both magnesium and zinc help to protect against depression. Meat, fish, beans, nuts, seeds, and leafy greens are good sources of iron, while pumpkin and flax seeds, almonds, cashews, avocado, tofu, spinach, swiss chard, and black beans all contain magnesium. Zinc can be found in oysters, crab, beef, pork, chicken, and beans.

Antioxidants

Antioxidants include vitamin C, vitamin E, carotenoids, and flavonoids, which can be found in all fruits and vegetables. These nutrients help the brain fight oxidative damage and neural inflammation by preventing harmful free radicals from forming. This helps to protect the brain against neurodegenerative disorders, anxiety, and depression.

Amino acids

Tryptophan is an amino acid needed to produce serotonin, a neurotransmitter that promotes sleep, calmness, and relaxation. Another amino acid, tyrosine, is needed to create the neurotransmitters dopamine and norepinephrine, which create feelings of pleasure and improve motivation, alertness, and focus. Tryptophan and tyrosine can both be found in protein-rich foods including nuts, seeds, tofu, cheese, yogurt, meat, fish, beans, lentils, and eggs.

Water

You may not think of it as a nutrient, but water is essential to healthy brain function. In fact, a mere 1% drop in hydration is associated with a 5% drop in cognitive function, while a 2% drop can cause short-term memory impairment and difficulty focusing. Drinking enough water and getting hydration from other food and beverage sources helps us stay alert.

Being nourished as well as fed

The connection between nutrition and mental health goes beyond getting enough of the right nutrients. It has emotional, social, and cultural dimensions that can nourish us in deep and meaningful ways, and Bloudoff said these aspects are just as important to our mental health. That’s why she stresses the importance of eating for enjoyment, meaning, and connection.

“The foods we choose and our eating experiences also impact our emotional health,” Bloudoff explained. “We have emotional and cultural connections to food, and we connect with others over food.”

Eat together

Eating with others has many benefits, including building social connections with family, friends, coworkers and exploring new foods you might not normally try.

“Whether it’s the classic, nuclear-family meals on Sunday night or meeting up with friends for coffee and a snack, these are ways to foster emotional and mental health.”

Eat for pleasure

Including foods we enjoy in our diets can promote positive emotions, and it also motivates us to seek food out regularly enough that we stay nourished and energetic. Cultural or traditional foods, especially, can help us strengthen personal and cultural connections as well as delivering important sources of key nutrients.

“Food is more than just fuel. When it’s pleasurable, culturally appropriate, and meaningful, it’s going to make you feel good on more levels than just the physical.”

A vital piece of the puzzle

Recovery is a complex and multifaceted process, and nutrition is one of many aspects that impact mental wellness. At Homewood Ravensview, Bloudoff works alongside physicians, nurses, psychiatrists, therapists, addictions counsellors, occupational therapists, and recreation, horticulture, music, and art therapists. But good nutrition can set the stage for success across the wellness journey.

“Nutrition doesn’t replace therapy or medications, but they all work together holistically,” she explained. ” Medications don’t work properly if you don’t have adequate nutrition. Therapy may not be as effective if you’re not feeding your brain so you can give it your focus and energy. Nutrition is one of those foundational pieces that help us do all the things that are important from a mental health perspective.”


Interconnections Between Stress, Diabetes, Nutrition, and Mental Health

Interconnections Between Stress, Diabetes, Nutrition, and Mental Health


Most people know that stress is something to reduce or avoid, but it may be surprising to learn how much it can affect our overall health and well-being. It’s especially true for people who are living with metabolic diseases like diabetes.

Stress significantly affects our body’s ability to stabilize blood sugar levels and reach a manageable state. What’s perhaps more problematic is that it’s thought that close to 40% of those with diabetes are unaware they have it. (1) When imbalanced and uncontrolled, diabetes can lead to various complications, including cardiovascular disease (stroke and heart disease), kidney problems and nerve damage.

This article will look at the interplay and relationships between stress, nutrition, diabetes, and mental health. With a better understanding of how everything is connected, we can explore some early warning signs that could make you want to determine your diabetic status. From there, we can share some tips to help you think about how stress might affect how your body processes glucose and determine how to reduce stress overall for better health.

How does stress affect blood sugar levels?

When stressed, cortisol and adrenaline are released into our bodies, prompting our pancreas to release stored glucose into our bloodstream. It’s a natural response: these hormones raise blood sugar to react to a fight-or-flight situation. This happens in a fraction of a second and starts a complex sequence of events. (2)

When our bodies perceive a threat, this instinctive reaction gives us the quick energy we might need to survive it. At the same time, we need to be able to lower blood sugar levels when we aren’t under threat to ensure that all our cells have the necessary energy to function correctly. Insulin is the chemical signal responsible for regulating glucose and determining how we store nutrients in our liver and muscles. It also plays a significant role in how our bodies hold fat molecules. Being in a state of chronic stress can lead our bodies to develop a state of chronic inflammation and is linked to a condition referred to as insulin resistance.

Chronic stress doesn’t allow for the natural conditions to have insulin work to clear away elevated levels of stress hormones within our bodies. Over time, cells become less responsive to insulin while it tries try to simply do its job as the natural chemical messenger it is. When that happens, our bodies pay less attention to those signals, and how we absorb and clear glucose in our bloodstream becomes impaired. Since insulin is such an essential energy regulator, improper functioning can affect our overall health in ways we don’t realize.

How is nutrition related?

Our bodies operate on a delicate balance of carbohydrates, proteins, and fats, where each nutrition element is critical to our overall well-being. When there are imbalances from having either too much or too little of these nutrients, it can impact our health because our body’s priority is to protect the brain. Nutrition is also linked to stress levels and blood sugar regulation. Sometimes, we may use emotional eating or binge eating as coping mechanisms to try and address high stress.

Discovering how much our gastrointestinal system plays a part in our emotional health can be surprising. Researchers have learned that “a big part of our emotions are probably influenced by the nerves in our gut.” (3) As part of the digestive process, the microorganisms that live in our gut produce neurotransmitters like serotonin. Serotonin is closely related to mood and emotional well-being. Imbalances can contribute to depression and anxiety, which can affect our overall emotional state. It gives some validity to our “gut feelings” because “95 percent of the body’s serotonin is found in the bowels,” so it makes sense for us to become more aware of our complex relationship with food. (4)

Some strategies could help develop greater awareness of the interconnectedness of food and how our bodies function under stress: (5)

1. Think about whether you have consciously or unconsciously established rules for when you can eat or what you can eat. If you recognize some, consider when these started and why.

2. Relearn your “natural hunger cues” to help you listen to what your body says about what it needs and when it’s full.

3. Slow down and savour your food choices by noticing the flavour, textures, and feelings you experience as you eat.

  • Are you enjoying the food?
  • Are you responding to a craving?
  • Is eating solving the problem you may have started with?
  • Is your hunger going away as you eat?
  • Do you feel happy, guilty, or upset while eating?

When we recognize these thought patterns, we can understand how we behave around food and be more conscious that this act to nourish ourselves is only part of a series of processes activated in our bodies.

Symptoms of stress and diabetes

Since so many are living with undiagnosed diabetes and may be unaware of the relationship between the disease and chronic stress, we thought it might be helpful to share some signs to watch for. Please keep in mind that this information is never intended to replace a diagnosis or treatment plan recommended by a health care professional.

Here are some similarities and differences between Type 1 and Type 2 diabetes:

Note: We aren’t covering other related forms of diabetes such as gestational diabetes or pre-diabetes.

We often overlook or dismiss symptoms because our lives are hectic, so and stress is so prevalent. Here are some signs of stress and what we tend to attribute them to:

Consistent and comprehensive monitoring with your healthcare team helps you identify patterns and assess how stress affects you. With this information, you can make informed plans for addressing supportive changes.

Ways to reduce stress

Reducing stress is possible by using simple but effective strategies. Embracing these adaptations to your lifestyle can make a significant difference in your long-term health and well-being.

1. Get up and move around every day.

Spend at least 150 minutes each week doing activities that increase your heart rate and get your muscles moving. You don’t have to run or do things that cause extreme exertion, and you don’t have to do marathon sessions. Tasks around the house get you moving, too. Even ten minutes of walking helps. Movement has the added advantage of improving mental health too. Before long, you may notice that your body craves it!

2. Consume a wide variety of nutritious foods that provide your body with the vitamins and minerals that chronic stress can deplete.

Getting these through food sources rather than supplementation is always preferred. You should consult a doctor or pharmacist before taking supplements to try and counteract the effects of stress or prevent diseases. Doing so could inadvertently cause more internal stress and inflammation in your body that you are unaware of and create circumstances where your body may become more vulnerable to other diseases.

3. Reduce and redirect the time spent using social media in favour of connecting with other people.

You’ll be able to practice the art of friendship, learn from other people’s perspectives, and discover what it’s like to be an active part of a community. You could participate in shared activities, interests, or experiences.

4. Explore the mechanism of your breath.

It’s easy to start by first discovering how many times you breathe in one minute and then seeing if you can reduce that by breathing fuller, deeper, and with more awareness. How do you feel when you slow your breathing down? You might prefer to use guided meditations to help your breathing and visualize what calmness is for you.

5. Seek professional help and leverage counselling to address the root causes of chronic stress you may be experiencing.

Learning about yourself and your reactions can make you better informed and anticipate and plan a better response when you encounter a stressful situation.

Discovering more about how stress and blood sugar are interconnected is a way to manage and promote good health practices and gain knowledge to live a better life.

References:

1. PAHO (Pan American Health Organization, a branch of the WHO – World Health Organization). (2022 November 11). The number of people with diabetes in the Americas has more than tripled in three decades, PAHO report says. PAHO. Retrieved December 1, 2023 from https://www.paho.org/en/news/11-11-2022-number-peo…

2. ]Cleveland Clinic (2021 December 10 – last medical review). Cortisol. Cleveland Clinic Articles. Retrieved December 1, 2023 from https://my.clevelandclinic.org/health/articles/221…

3. Mayar, E. (as cited by Hadhazy, A.) (2010 February 12). Think Twice: How the Gut’s “Second Brain” Influences Mood and Well-Being. Scientific American. Retrieved December 1, 2023 from https://www.scientificamerican.com/article/gut-sec…

4. Ibid.

5. Davidson, K. MScFN, RD, CPT (medically reviewed by Seitz, A. MS, RD.). (2020 December 3). How Can I Improve My Relationship with Food? Healthline – NUTRITION. Retrieved December 1, 2023 from https://www.healthline.com/nutrition/fixing-a-bad-…


The Psychology of Debt

The Psychology of Debt


Debt can have a significant effect on our mental well-being. When the constant pressure of financial obligations and the anxiety of meeting payments looms over our heads, it can have an impact on our stress level, sleep and mood. It’s a burden that can even affect our self-esteem, making us feel insecure, inadequate, and helpless.

Our mental, physical, and financial health are connected, and we need to recognize how financial worries weigh on us so we can seek support to alleviate the stress and improve our mental health.

In this article, we’ll examine how debt affects us emotionally, influencing how we behave and how it makes us feel about ourselves. We’ll also connect the dots to what the strain of debt does to us physically. Once we have a better understanding of how it’s all connected, we can explore practical options and strategies that can be helpful to work on reducing and eliminating debt. It’s not a situation anyone intentionally ends up in, and it can be frightening. Taking small steps forward can help us feel a sense of direction again, regain control, and reduce stress to find a better balance between our health and wealth. 

When it comes to finances, does everyone start from the same place?

Unfortunately, there is no equal ground when it comes to financial matters because disparities between resources, opportunities, and education all factor significantly into our individual experiences. It is an important reality to recognize as we consider the relationship between debt and mental health.

Contrasts and inequality around the economic circumstances we are born into create complexities that undeniably affect people’s well-being. Just think about the significant differences in housing, our environments, who we interact and form relationships with, and how we develop and identify ourselves. There needs to be more self-awareness regarding individuals’ advantages, benefits, or access to opportunities.

The interconnectedness of all kinds of social determinants, such as the affordability and availability of food and the reliability of transportation, affects someone’s ability to access essential services. People with economic privilege have higher levels of education and can typically make healthier lifestyle choices, in addition to having improved access to high-quality healthcare.

How does financial worry, particularly related to managing debt, affect mental health?

Feeling economically stable and secure can be a marker of financial success and is crucial to maintaining a positive and balanced view of life. For many people, trying to improve their earning potential starts as they enter adulthood, where education and skill development are often the priority, while at the same time, they are trying to manage living expenses. Despite knowing that budgeting and saving are habits to master in this phase of life and can certainly be helpful to set the stage for an easier time financially, they can be challenging to put into practice. Many psychological influences often need to be factored into the equation rather than simply focusing purely on “income and expenses.” (1)

Even though we might not have stable income and expenses, there are times when we focus on “wants” or things we aspire to. We convince ourselves that we’re depriving ourselves of experiences or the lifestyles we “deserve.” It’s at that moment that impulsive spending can happen. We start to spend because we feel bored or stressed, even though we don’t really have the financial means. And while those purchases might temporarily relieve those feelings, they set a course that contributes to long-term financial strain and unmanageable debt loads.

Over time, debt can make us feel overwhelmed and create intense pressures that affect our mental health and start to show up as:

    • Anxiety
    • Stress
    • Frustration
    • Depression

Our relationships can also take a toll, creating increased family tension and straining friendships. It affects how we communicate and our emotional well-being. We might feel embarrassed or full of shame for getting into the circumstances, which can lead to low self-esteem and a general feeling of helplessness.

Prolonged financial strain can even affect our physical health as our body responds to chronic stress. We can experience sleep problems, headaches, and digestive issues. Mentally, we may have reduced concentration and impaired decision-making abilities. It may seem easier for some to cope by avoiding what’s happening altogether, ignoring bills, and discussing money or financial responsibilities.

What kinds of drivers can influence our financial behaviours?

A complex combination of internal and external factors can influence how we handle financial decisions and manage money. Attitudes towards risk, biases we have, and financial literacy all come into play.

Economic conditions

The economy is shaped by inflation and interest rates, employment levels, and government policies that evolve and change over time. They are also largely out of our control. With periods of economic uncertainty, we tend to pay more attention to finances, prioritize essential expenses and savings over spending, and put off major purchases to be more budget-conscious and cautious about taking on additional debt.

It can be tough for many people who are watching their spending. Basic housing, food, transportation, and education costs are at all-time highs. For many, wages are stretched to their limits. Consumer Affairs researched costs between generational groups and found many alarming realities through their comparisons: (2) 

    • Those in Gen Z (born between 1996 and 2012) and millennials (born between 1981 and 1995) “are paying nearly 100% more for their homes than baby boomers [born between 1946 and 1964] did when they were in their twenties.”
    • Gen Z dollars have “86% less purchasing power” than when baby boomers were in their twenties.
    • Gen Z and millennials pay “nearly 60% more” than baby boomers in their twenties for gasoline.
    • Many younger adults are priced out of the market because housing costs (when adjusted for inflation) are “nearly double” compared to when baby boomers were the same age.
    • Today, rents are 150% more than in 1970, making saving difficult. Some rentals are “just as costly, if not costlier, than a mortgage.”

Job loss

Job loss can introduce heightened financial insecurity and stress due to fear and uncertainty. The loss of income may lead to a reassessment of priorities during unemployment. It can also increase anxiety.

Medical emergencies or illnesses

Unexpected healthcare expenses can accumulate quickly and profoundly impact financial well-being. Without adequate insurance coverage, people can face substantial medical bills, leading to increased debt, more financial strain, and potentially long-term consequences for overall financial stability. People may need to take a Leave of Absence (LOA) to care for a loved one or themselves and in turn can be impacted. It can be frightening, disheartening, and exhausting to worry about how to cover the cost of medications, take time off to recover, and pay for incidentals like transportation, parking and accommodations that can all quickly add up as out-of-pocket expenses.

Student debt

Paying for education creates unique financial stressors, including concerns about future earning potential, career choices, and delayed milestones such as marriage or home ownership. Student loans can contribute to feelings of pressure and affect overall well-being and the ability to focus and influence priorities when making financial decisions. Many students accumulate credit card debt on top of student loans to try and keep themselves afloat. Hiding from the situation can introduce mental health problems as students feel shame about being in debt and try to avoid adding financial stress to the academic stressors they are already experiencing. Experts agree that it’s essential for students to “get real about the debt they are taking on” as they often underestimate the length of time it can take to reduce or eliminate it. (3)

Emotional spending, instant gratification, and other influences

Emotional spending often comes from a desire for instant gratification, where we seek immediate pleasure through impulsive purchases. Societal, cultural, and parental influences can all play a role in shaping our financial behaviours. We receive messages about idealized success formulas that prescribe life milestones such as education, a stable job, marriage, home ownership and starting a family. It can be added complication as we break down and distinguish between good debt where we are investing in ourselves (like school or a mortgage) and receiving a payoff longer term, and bad debt (like high-interest consumer debt) which is more fleeting.

Individualistic versus collective cultures

Individualist cultures emphasize personal achievements and security independence, which may contribute to willingness to take on debt to attain personal goals. In contrast, collective cultures prioritize the community’s well-being, influencing financial decisions to align more with family expectations. Both situations can further complicate the psychology of debt.

What options and strategies are available to reduce and eventually eliminate debt?

Reducing and eliminating debt requires a comprehensive approach combining both practical strategies and a mindset shift. The key to managing debt is focusing on what you can control: developing habits, learning, and committing to making well-informed financial decisions. Here are ten options that you can explore: 

    1. Create a detailed budget that outlines your income, fixed expenses, and other spending. Get insight into where your money is going so you can prioritize expenses and identify areas where you can cut back.
    2. Consider using a debt repayment strategy, such as paying off your smallest debts first or focusing on debts with the highest interest rates. Choose methods that will give you some traction in changing your financial situation and creating positive psychological gains.
    3. Build up even a modest emergency fund so that you have a bit of a financial cushion to fall back on during challenging times and avoid accumulating additional debt from unexpected expenses.
    4. Limit digital payments, especially credit card use. Set a monthly budget for discretionary spending and use only cash or debit for daily expenses to help control expenses. Establish separate accounts that align with budget categories so that you know where you are in your budget planning, stay on track, and don’t inadvertently overspend. Credit cards should be limited and reserved for specific expense categories only, such as essential travel.
    5. Evaluate credit products to increase awareness of incentives that encourage and influence overspending to earn rewards. Only choose those that align with your spending habits and financial goals. The alleged benefits may come at a significant cost in the longer term.
    6. Get assistance from credit counselling services, who can provide advice on budgeting, help develop debt management plans, and negotiate with creditors. These organizations can offer guidance about realistic debt repayment plans.
    7. Negotiate when you are struggling to make payments to see if your creditors have hardship programs available, can offer lower interest rates, or agree to a modified payment plan. Many are willing to work with people who are facing financial difficulties.
    8. Stay motivated by setting milestones for your debt reduction project. Breaking things down into smaller, achievable goals will help you see your progress and encourage you to keep going. Remember to celebrate each small success to change your mindset and improve your mental health.
    9. Improve your financial literacy by learning about the principles of personal finance. With this education, you’ll develop more confidence, allowing you to make informed financial decisions and build habits you can sustain.
    10. Consider working with a financial advisor or planner to get personalized advice for managing debt, planning taxes, investing, and creating and securing long-term direction. There’s a misconception that it’s a service only for people with lots of money. Meeting an advisor can help you determine your priorities and reduce financial stress.

 

Managing stress from debt

We can fear being unable to meet financial obligations, receiving constant contact from creditors, and worrying about the effect debt will have on credit scores. While these stressors are daunting, we can manage them. It starts with developing greater awareness about the behaviour patterns we may turn to when feeling stressed.

Look out for: 

    • A tendency to shop online, being lured or attracted by advertising and clever ways that retailers try to convince people and make it easy to buy. One approach that may work for you is purchasing pre-paid gift cards to use on your online shopping account to avoid using credit cards. This may allow you to control your expenses better and stick to a budget.
    • Subscription models, boxes, and add-on deals that look enticing may seem to offer good value on the initial shipment, but often, the contract terms make it difficult to discontinue. Many people don’t end up using all the products shipped to them.
    • “Experts” who promise quick and easy ways for you to make large sums of money with a small investment of time to attend a “free” online session that will provide you with all the training you need. These often try to allure you with the promise of earning more than you ever imagined was possible, allowing you to do what you want, when you want, working only a few hours a week. Often, there are significant buy-ins to participate in these programs that are disclosed in the introductory sessions. They can be legitimate businesses, but you must be aware that they are often built on multi-level marketing (MLM) models that present challenges.
    • Online gambling that entices people to sign up for their services with a “free” incentive in a digital wallet can deepen debt and create setbacks and new burdens. These platforms are easy to access and present an increased risk of developing gambling addiction. When in debt, we can be desperate to make a gain and prioritize gambling over our financial responsibilities.

 

Take control by: 

    • Talking about your situation with someone you trust.
    • Commit to taking care of yourself by recognizing that self-care can look like saying “no” to a wrong financial decision just as much as it can look like setting small, achievable goals.
    • Seek professional help for debt-related stress. Your mind and body will thank you.

 

When you face debt and get support through financial counselling, therapy, or other resources, you will learn how to develop healthier financial habits. Prioritizing debt repayment and shifting your relationship with your finances will help you create a greater sense of responsibility and deliver the added benefit of feeling more in control of your physical and mental health.

 

References:

1. Munster, R. (2023 April 8). How Understanding the Psychology of Spending Can Improve Your Financial Well-Being. MoneyFit, by Debt Reduction Services (DRS). Retrieved November 6, 2023 from https://www.moneyfit.org/psychology-of-debt-unders…

2. Consumer Affairs Research Team, Edited by McCants, Cassidy (2023 June 1). Comparing the costs of generations. Consumer Affairs. Retrieved November 6, 2023 from https://www.consumeraffairs.com/finance/comparing-…

3. Novotney, A. (2013 January). Facing up to debt. American Psychological Association. Retrieved November 6, 2023 from https://www.apa.org/gradpsych/2013/01/debt


Linking Exercise and Nutrition to a Healthy Mind

Linking Exercise and Nutrition to a Healthy Mind


We have heard it before, eating well and regular exercise are important factors in maintaining a healthy body, but what do those actions mean for your mental health?

Mental health disorder research findings suggest that between ten and thirty percent of adults suffer from mood disorders, such as depression and anxiety. As a result of these disorders becoming more commonly diagnosed, physicians have been looking for natural methods to support their patients in treatment of mental health without medication. What the research is beginning to show is that people who suffer from depression or anxiety may improve their overall mental health through a balanced diet and regular exercise.

Exercise improves mental health

Physical exercise is increasingly being advocated as a means of maintaining and enhancing positive mental health. Findings suggest that getting twenty to forty minutes of aerobic activity can result in a reduction of anxiety for several hours.

Exercise tips to improve mind and body:

Getting started can be difficult, so start with small, manageable increments of physical activity and then slowly build to regular, more frequent exercise sessions. Setting exercise goals and being active for one day a week can begin your transformation of mind and body. If physical activity is difficult for you, using distraction methods such as listening to music or working out with a friend can help you develop a regular routine.

The benefits of jogging: Aside from the obvious physical health benefits, jogging for 30 minutes can also help with reducing stress, building confidence, improving focus, memory and overall attitude. Jogging once a week begins transforming the mind and body through positive endorphins which can result in one wanting to do it even more.

Walking at work: Making time to exercise can sometimes be difficult, so why not start with little steps throughout the workday to increase your physical activity. Try parking further from the door, taking the stairs, or having your lunch or meeting on the go. Make yourself accountable by challenging a friend or co-worker to do the same. Give yourself an extra challenge by adding ankle weights, helping to build your muscles and stamina.

Make exercise fun: Finding out what physical activity you enjoy is important to your journey of increasing physical activity. From gardening, to hiking, to yoga or even a simple walk around the block, there are several ways one can become more active. Tracking activity through fitness apps can help build a routine of physical activity and allow you to continue to challenge yourself.

Getting started can be difficult, so start with small, manageable increments of physical activity and then slowly build to regular, more frequent exercise sessions. Setting exercise goals and being active for one day a week can begin your transformation of mind and body.

Results of exercise and how it will help you:

As we have discussed various methods of getting active to improve your mental health, here are some of the health benefits from regular exercise you will begin to experience:

  • Improved sleep
  • Stress relief
  • Improvement in mood and disposition
  • Increased energy and stamina
  • Reduced fatigue that can impair mental awareness
  • Weight reduction
  • Reduced cholesterol and improved cardiovascular fitness

When beginning your journey of increasing your physical activity, remember to be patient with yourself; it takes time to get into the habit of exercising regularly. Realise that any small step taken to increase your level of physical activity is better than not doing anything at all.

What you eat is what you feel

Trying to eat healthy when we are feeling low can be challenging, especially since typical comfort foods don’t tend to be the most nutritious. We often try to eat well for our physical health, but research suggests that healthy eating also plays a key role in mental health. When we don’t eat enough nutrient-rich foods, our body lacks vital vitamins and minerals, often affecting our energy and brain function. When certain nutrients are lacking in the diet, mood disorders, like depression, are more common. So, while it may be tempting to turn to a sweet treat for a mood boost, focusing on nourishing foods is much more likely to give you an emotional lift without the fall.

Here are a few tips on key nutrients to fuel your mind and body:

The power of protein: Protein is often praised for building muscle, but the role of protein goes far beyond the gym. Proteins are made up of amino acids; the precursors of neurotransmitters, which chemically transmit information from one nerve cell to another. Neurotransmitters increase levels of alertness and energy, while certain neurotransmitters like serotonin, dopamine, and norepinephrine are especially important for mental health. Protein rich foods contribute to improved cognitive functioning and well-being by increasing the quantity of neurotransmitters available in the brain. Fish, poultry, meat, eggs, nuts, seeds, lentils and beans are excellent sources of protein.

B vitamins for vitality: Dark leafy greens such as kale and spinach, citrus fruits, fortified breakfast cereals and beans are rich in Folate, a B vitaminoften deficient in people with depressive symptoms. Folate deficiency can cause serotonin levels in the brain to decrease, a key neurotransmitter which regulates our moods and how we feel. Sardines, salmon and eggs are excellent sources of this vitamin.

Get your omega-3 fatty acids: Essential fatty acids can alter the composition of nerve cell membranes. In fact, some studies have suggested that 250-500 mg per day of omega 3 fats may reduce symptoms of depression in some individuals, though the evidence is not conclusive. Instead of reaching for supplements, which may not be right for everyone, enjoy omega-3 rich fish such as salmon, mackerel, trout, or sardines at least twice a week. And what’s even better – these foods are also an excellent source of protein, calcium, and Vitamin D.

Enrich your diet with magnesium: Magnesium is required for over 300 separate biochemical pathways, such as the metabolism of energy and the production of protein. This important mineral also activates the enzymes needed for serotonin, dopamine and norepinephrine production which, if deficient, can cause symptoms of depression. Food sources for magnesium include nuts and seeds, dark green vegetables such as spinach, whole grains such as brown rice and bran.

Get a good source of selenium: Another mineral that can affect mood, selenium plays a key role in thyroid function. A healthy thyroid supports positive mental health which could reduce the risk of depression. Food sources of selenium include Brazil nuts, fish, shrimp, liver and chicken.

Before making changes to your exercise regimen or diet you should consult with your doctor.


Compassion Fatigue

Compassion Fatigue


You can feel that you’ve reached a limit you weren’t even aware you had. What you may be experiencing is compassion fatigue.

In this article, we’ll provide an overview of what compassion fatigue is and learn who is most often affected by it and what types of demanding professions often increase the risk/susceptibility to develop it. Compassion fatigue differs from feeling burnt out, and learning the difference between these symptoms can help create better self-awareness. We’ll also share some coping strategies and discuss how to prevent compassion fatigue. This knowledge is vital to help people experiencing compassion fatigue find strength, develop more resilience, and engage in self-care. Fundamentally, it helps us all be more compassionate towards ourselves, as well as to others.

What is compassion fatigue?

Compassion fatigue is a form of stress that someone can develop when they have direct exposure to traumatic events (firefighters, police officers, paramedics, emergency hospital staff) or secondary exposure (child protection workers, helping victimized clients, or hearing clients talking about traumatic experiences) and are focused on helping others through extraordinarily stressful or traumatic situations. The effects of compassion fatigue can result in the person being left feeling exhausted and drained, both physically and emotionally. Often, there is little room for them to take the necessary steps that would allow them to recharge and recover.

Over time, people who assist others, who “are chronically in despair” and who experience “very difficult life circumstances,” are the ones at risk of becoming “profoundly affected and even possibly damaged by their work” to the point that they may gradually experience a decline in their ability to feel empathy and compassion. (1) When that happens, there is a tendency to view the stress from these helping interactions as a routine, psychological “cost of caring.” (2)

Carers may find that they begin to “make excuses” to mask what they are feeling to justify any negative behaviours they are starting to display. Often, they will use metaphors of strength, by saying things such as – “I’ve been doing this for a very long time now, so I know how to manage it” – or – “I stayed up all night helping [this person, so] that’s why I’m a bit cranky today.” (3) The reality is that these act as “invisible badges of honour” that justify how they feel and simultaneously hide the frightening truth that they are losing control. (4) The carer’s view of the world may start to change due to repeated exposure to other people’s traumas as they begin to vicariously feel like the experiences they have been trying to help people with are now happening to them. Charles Figley, who did extensive research in these areas referred to compassion fatigue as “a dark cloud that hangs over your head wherever you go and invades your thoughts.” (5)

Compassion fatigue is treatable, especially when those directly affected, and those who care about them, begin to recognize that the root cause is that they are afraid of how their brains and bodies are telling them that they are not okay. (6)

Understanding who is most at risk

Compassion fatigue is prevalent in high-stress professions, especially roles that focus on using empathy in their pursuit of helping or serving others. It frequently affects people in the following types of occupations and roles:

  • Healthcare workers (physicians, nurses)
  • First responders
  • Psychologists, counsellors, and social workers
  • Educators
  • Community service workers, foster carers
  • Customer service roles

What is the difference between compassion fatigue and burnout?

While compassion fatigue and burnout are similar, there are distinct differences in where the stress originates. People who suffer from compassion fatigue have their view of the world damaged or transformed because of the work they do.

Burnout can make people more vulnerable to compassion fatigue. Burnout is when someone experiences constant mental and physical exhaustion from being in a stressful situation where they feel overworked and unappreciated. Someone with burnout may become cynical, disillusioned, and demotivated because there’s a misalignment between their job demands, responsibilities and what they value.

Unlike compassion fatigue, burnout develops from providing care and support to people experiencing trauma, resulting in diminished empathy and feeling emotionally numb.

How does compassion fatigue affect someone’s life?

Compassion fatigue can have significant repercussions in someone’s life that reach far beyond their profession. They may begin to withdraw from friends and family because they feel emotionally detached from these meaningful relationships. Compounded by their emotional exhaustion and decreased empathy, they can strain connections, leading to misunderstandings that may make them uncharacteristically seek isolation. Ultimately, they may feel challenged to separate the different aspects of their lives, and their “work habits and patterns can become increasingly unpredictable.” (7) People with strong empathy seem more at risk because they are so attuned to the vulnerabilities and suffering of those they are trying to help.

What are some of the symptoms or warning signs of compassion fatigue?

There are several warning signs that someone may be experiencing compassion fatigue. (8)

How can someone learn to cope, recognize and reduce compassion fatigue?

Someone experiencing compassion fatigue needs to recognize the toll of believing they need to stay positive and happy even when a person they are helping’s situation is challenging or worsening. In reality, it’s contradictory and unnatural to do so but there are things to do that can help them learn how to cope.

  • Use self-compassion. Take the time to show yourself the same compassion you would others.
  • Focus on yourself, even for a short time between interactions, to reconnect and ground yourself in your awareness and recharge. That can look like giving yourself ten minutes to complete self-care practices such as:
    • Deep breathing
    • Meditation
    • Prayer
    • Journaling
  • Attend regular professional development and ongoing training, develop resiliency skills, and commit to change.
  • Recognize and feel your emotions so that you can begin to release your thoughts. Allow yourself to:
    • Look for and experience expressions of tension, irritability, anger
    • Tell someone how you are feeling
  • Prioritize giving yourself a real break. Gift yourself:
    • Better work/life balance
    • Vacation time
    • Time for positive expressions of self-care like:
      • Going for a massage
      • Treating yourself to some personal care
      • Watching movies or entertainment
      • Spending time with friends
    • And avoid potentially harmful and destructive forms such as
      • Over-consuming alcohol or drugs
  • Exercise has been proven to affect mental and physical health positively. When practiced regularly, it results in:
    • Reductions in stress, anxiety, and depression
    • Improvements in mood and self-esteem
    • The natural release of beneficial endorphins that help clear cortisol, one of the body’s stress hormones
  • Getting enough sleep allows your body to repair itself during the full range of a sleep cycle.
  • Maintaining good nutrition with food choices and portions that are healthy, natural, and deliver sustenance, plus essential vitamins, minerals, and nutrients.
  • Consider joining a support group for people who have similar roles and professional obligations that make them vulnerable to developing compassion fatigue.
  • Review and rebalance workload and look for ways to increase job satisfaction, self-awareness and limit trauma inputs.
  • Speak with a therapist to help you develop clear set boundaries that will help you both protect yourself and create more resilience.
  • Develop a prevention plan and regularly evaluate to notice and appreciate the changes.

How can you be supportive of someone who is experiencing compassion fatigue?

Acknowledging and understanding that this phenomenon is a by-product of the carer’s role, not simply someone having a bad day, is a great way to help reduce compassion fatigue.

If you know someone who may be experiencing symptoms of compassion fatigue, you can offer help. Educate yourself so that you can recognize and provide support through:

  • Develop appropriate boundary-setting
  • Active listening
  • Compassionate expressions of kindness and connection
  • Being empathetic to them

Organizations can also reduce or prevent compassion fatigue among their staff by offering adequate education, training, compensation, benefits and access to professional help.


References:

1. Tend Academy (n.d.) What is Compassion Fatigue? tendacademy.ca. Retrieved July 23, 2023 from https://www.tendacademy.ca/what-is-compassion-fati…

2. Charles Figley 1982, as cited in Tend Academy (n.d.) What is Compassion Fatigue? tendacademy.ca. Retrieved July 23, 2023 from https://www.tendacademy.ca/what-is-compassion-fati…

3. Cunningham, Amy (2016). Drowning in Empathy: The Cost of Vicarious Trauma. TEDxSanAntonio [YouTube]. Retrieved July 23, 2023 from https://youtu.be/ZsaorjIo1Yc

4. Ibid.

5. Charles Figley, as cited in Clay, Rebecca (2022 July 11). Are you experiencing compassion fatigue? American Psychological Association. Retrieved July 23, 2023 from https://www.apa.org/topics/covid-19/compassion-fat…

6. Cunningham, Amy (2016). Drowning in Empathy: The Cost of Vicarious Trauma. TEDxSanAntonio [YouTube]. Retrieved July 23, 2023 from https://youtu.be/ZsaorjIo1Yc

7. Stowen, Debbie. (2020 November). Moving from compassion fatigue to compassion resilience. Part 4: Signs and consequences of compassion fatigue. The Canadian Veterinary Journal. Retrieved July 23, 2023 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC75607….

8. Kamkar, Katy. (2019 May 21). 20 warning signs of compassion fatigue. Canadian Occupational Safety: The Safety Magazine. Retrieved July 23, 2023 from https://www.thesafetymag.com/ca/news/opinion/20-wa…


Back to School can Bring big Changes

Back to School can Bring big Changes


Often as summer days are winding down, it’s common for children, teens, and young adults to feel anxious and develop apprehensiveness about the upcoming school year.

As parents and caregivers, it’s essential to recognize and address signs of stress and anxiety so that they can provide support and guidance. The approach they take to help is critical. They must show a clear path forward at a challenging time, while offering reassurance and tools to help them cope with their feelings. Introducing positive approaches to building confidence and creating an environment that allows their children to develop a better sense of well-being, can ease their worries and encourage them to be open-minded about the upcoming academic year.

In this article, we’ll offer some ideas about how stress and anxiety may present themselves and address possible reasons why they have cropped up. Having an approach to help work through these feelings and learn about the importance of how to care for mental health will come about through open discussion. It’s crucial to ensure your strength and resilience are healthy by modelling the need for self-care.

Recognizing signs of stress and anxiety

Sometimes, minor environmental shifts (like “back to school” signs outside retailers) can set off worry about returning to school, even if it is still weeks away.  Here are some things to watch for:

  • In younger children, stress and anxiety can show up as:
    • Emotional outbursts.
    • Insomnia or sleep troubles.
    • Changes in eating habits.
  • In teens and young adults, stress and anxiety might look like:
    • Self-criticism and social withdrawal.
    • A rejection of everyday routines and activities.
    • Substance use.

What could be causing it?

  • Younger children might be faced with anticipation around:
    • Starting at a new school.
    • Concerns around whether they will be in the same classes as their friends.
    • Worrying about bullying they may have experienced or are anticipating. For example, due to changes in their health, like being unable to see or hear clearly, can build anxious feelings because they could anticipate being treated differently by peers or targeted and made fun of if they need to wear glasses or use hearing amplification devices.

For teens and young adults, there are a lot of factors to consider. Let’s look at some of the most common ones.

1. Transitioning to secondary school can be stressful.

 Up to now, things have been pretty straightforward, and they may have felt confident because they were familiar with the teachers and routines.

  • Secondary schools will introduce different and new approaches, expectations and accountabilities.
  • Some of these may be explained in a student code of conduct that addresses items such as dress codes, attendance and disciplinary measures.

2. Competing commitments can make someone feel that they are spread too thin and creates stress. It’s essential to consider ways to support them that make the experiences “more rewarding, stimulating or pleasant,” which could initially seem counterintuitive. (1) For example, they may be comfortable combining homework and social time. To some extent, we need to trust the process and be ready to listen, offering guidance to help them navigate the many things competing for their time when they begin to show that they may be overwhelmed.

  • School work
    • Reinforce that learning requires dedication and focus, which comes from studying. It means that they will learn more with repeated exposure and application. Learning should be framed as continuous.
  • Activities
    • Participating in activities they enjoy will help them develop confidence and good self-care practices. Sports, choirs, dancing, acting, gaming, and other groups focusing on causes are just a few examples.
  • Social time
    • Spending time with friends has many benefits and can help them feel a sense of community and belonging.
  • Work
    • Consider setting limits for work hours to reinforce a priority on education and an expectation around studying and completing homework and assignments on time.
    • Offer coaching to help them set appropriate boundaries with their supervisors.
  • Family obligations
    • Regular household operations and maintenance should be established. That might include cleaning, cooking, laundry, or cutting the lawn.
    • There may be time spent as a family unit having fun on vacation, at the beach, or simply being together.
  • Volunteering
    • Some school boards encourage volunteerism and require several dedicated volunteer hours as a condition of graduation.

3. Nearing the end of high school can be a time when there is a lot of uncertainty and nervousness about entering a new phase of life and determining what comes next. It is important to remember that some anxiety may be caused by:

  • Thinking about how they could be preparing for jobs that may not even exist yet.
  • Fears:
    • Of disappointing parents.
    • Of being compared to siblings.
    • Of finding they lack what they believe is a marker of being “successful.”
  • Parents and caregivers need to consider the influence of social media in teens’ or young adults’ lives. Traditional or familiar career paths may not be part of their plans, creating conflict as it can be challenging to understand a different approach to establishing income and finding personal economic security.
  • They may be struggling with anticipation around the expectations of attending post-secondary schooling, which creates tremendous amounts of stress and anxiety about:
    • Needing to achieve necessary entry requirements for programs.
    • Funding post-secondary education.
    • Finding affordable, safe living arrangements.
    • Figuring out how to suddenly be responsible for all of their own tasks that they may not be sure of yet.

4. The transition to post-secondary school.

  • There are increased expectations and a more rapid approach to learning that can create pressures and take away from some of the excitement of new-found independence and accountability.
    • Many students report “a decline in mental health” as the study period continues because they feel increased pressures academically, socially, and financially, which can put them at increased risk of experiencing anxiety and developing depression because of intense demands and expectations. (2)
    • Parental oversight must evolve because legally and for personal and confidential reasons, they can no longer intervene with faculty and administration on behalf of their young adults.
    • The onus is on students to discover and take advantage of supports and resources provided by the educational institution. Students are informed of these, and usage is highly encouraged. Sometimes, faculty may initiate a referral if they notice a student is struggling.

How to have a conversation with your child, teen, or young adult about their mental health

Parents and caregivers must be more aware of adopting positive approaches when discussing mental health to demonstrate openness and support. Children, teens, and young adults should understand that mental health is as important as physical health. Starting small and introducing the idea that regular discussion is healthy, is an excellent place to begin.

If you need help approaching the conversation around mental health, focus on keeping things simple and being supportive and open to listening to understand rather than to respond. You might even ask early in the conversation if the person wants to hear anything from you. If not, respect that may only need your time and full attention. When listening, be sure that you are non-judgemental and compassionate. (3)

  • Don’t fall into the trap of stigmatizing them by making assumptions about how easy/difficult things are for young people today. It’s a sure way to disengage and shut down the conversation.
  • Recognize that there may be a reluctance to be fully transparent with and bring up concerns “because they aren’t sure how parents and caregivers will react.” (4)
  • Consider sharing your feelings to encourage them to open up but don’t overshare.
    • You need to gauge what is age and situationally appropriate. Avoid extremes that can be overwhelming.
  • Talk about mental health using people they admire or are inspired by.
  • Encourage discussion even when it’s difficult or feels uncomfortable. It’s normal and healthy to do so.
  • Understand that dynamics between siblings or friends significantly influence mental health.
    • Always remember to see them as an individual and avoid comparisons.
  • Respect their boundaries if they don’t want to share or discuss experiences or worries. Offer reassurance and reinforce trust. They need to know that they can bring things up with you when they are ready to and that your support is unconditional.

What can parents or caregivers do to be helpful, especially when this is a stressful time for everyone?

Returning to school is stressful for everyone. As parents and caregivers, it’s helpful to work through these situations, introducing healthy ways to cope and reducing some of the stress and anxiety. Be present and open to listening and learning. Above all, recognize everyone as individuals because working in generalizations and focusing on comparisons won’t be helpful.

Routines offer predictability and familiarity

Establishing or reintroducing routines a few weeks before school starts provides consistency and certainty. It is going to be beneficial to counteract uncertainty and confusion.

    • Everyone needs to get sufficient rest to have the best chance of starting a day fresh and with optimism.
      • Start with adjusting sleep schedules so bedtime and wake-up times will be closer to school schedules.
  • Plan regular mealtimes to create more structure and reinforce the connection between being nourished and physical and mental health.
    • Include breakfast, lunch and dinners that are healthy and nutritious.
  • Book medical checkups before school starts if possible.
  • Meet with a doctor to ensure your child is physically well, vaccinations are up-to-date, and you get copies of any medical records that the school may require.
  • Visit an optometrist to ensure your child’s vision is optimal and, if needed, that glasses prescriptions are up-to-date.
  • Schedule a dental appointment to ensure your child’s dental health is good.
  • Consider preparing supplies in advance to avoid rushing and increased stress.
    • For children:
      • Sometimes, supply lists are available before classes start; other times, this information is shared during the early weeks of classes.
      • Reduce stress by pre-planning and allowing some of your budget to go towards saving for these expenses early on.
        • If funding is challenging, local resources or organizations can usually offer support.
      • You can involve your child in the preparations by having them:
        • Clean and organize school bags/backpacks.
        • Label notebooks, pencils, pens, and lunch boxes.
  • For teens and young adults:
    • Some secondary schools provide loans for digital equipment for students to use. These may be issued before orientation or during the first weeks of classes. Encourage them to call the school to find out.
  • For post-secondary education, students generally provide their equipment. Still, there are usually open-access computer labs on campus and emergency loaner equipment in case of a technical malfunction.
    • School network accounts may also be something students need to become familiar with to access and complete assignments.

Create a safe space for sharing feelings

Talk to your child about what they may expect for the upcoming school year. You may be surprised to hear where their focus lies. Let them lead the conversation. Work on setting a few small and easy-to-attain goals to help them realize their growth potential and how it can be achieved through their efforts. Emphasize school’s positives.

Find ways to help to reduce stress and anxiety

If there are orientations or open houses that happen in the weeks before classes start, take advantage of them. You can meet teachers and administration staff and find new or familiar faces at these events.

Introduce and model tools that can help them cope with feelings of anxiety.

This can be as simple as introducing easy-to-remember breathing and grounding techniques.

  • Box breathing
    • It helps some people to remember this technique if they imagine a box with four corners.
  1. Breathe in, counting to four slowly.
  2. Next, hold your breath, thinking about the air filling each of the box’s four corners.
  3. Then, slowly breathe out. Exhale through your nose or mouth, counting to four again.
  4. Finally, hold your breath for another four counts before restarting.
  • Threes
    • This helps calm some people by encouraging focus on their environment and where they are. The key is subtlety, quiet, and calmness.
  1. Look around for 3 objects. Notice them and name them quietly to yourself.
  2. Next, listen for 3 sounds around you. Notice them and name what they are quietly to yourself.
  3. Finally, notice 3 body parts that you can move. Work on gently moving each of them, slowly and carefully. It could be blinking your eyes, wiggling a finger or toes, feeling your ribs and lungs move as you breathe, or moving your head and neck slowly from side to side or in a circle.

Exercises like these reinforce resilience and are a way to remind everyone of the potential for growth, strength and what can be overcome. Practice together to reassure them and help instill confidence that they can tackle future challenges by remembering these tools.

Practice your self-care as parents and caregivers.

Ultimately, for you to be able to be intuitive, responsive, and adaptive, you need to ensure your stress levels are under control. Here are a few additional techniques and suggestions you might explore to practice better self-care.

  • Make time for exercise – even ten minutes at a time. The benefits to your physical and mental health cascade and increase your capacity to find resilience and strength. Go for a short walk, get up and stretch, or dance to your favourite song.
  • Get everyone involved in preparations. You don’t have to take care of everything on your own. Introduce more collaborative approaches to living and daily routines so one person doesn’t feel weighed down with responsibilities.

These approaches are beneficial because they:

  • share knowledge and life skills,
  • boost confidence, and
  • introduces or increases independence, responsibility, and accountability.

References

1. Science Daily (2019 October 30). For teens, multitasking makes them feel better – and worse:  Study finds positive emotions affect subsequent actions. Science Daily. Retrieved June 19, 2023 from https://www.sciencedaily.com/releases/2019/10/191030151514.htm

2. Moghimi, E., Stephenson, C., Gutierrez, G. et al. Mental health challenges, treatment experiences, and care needs of post-secondary students: a cross-sectional mixed-methods study. BMC Public Health 23, 655 (2023). https://doi.org/10.1186/s12889-023-15452-x

3. Brightline team (2023 March 10). 9 tips for talking to kids & teens about mental health. [Blog] Brightline. Retrieves June 19, 2023 from https://www.hellobrightline.com/blog/9-tips-for-talking-to-kids-and-teens-about-mental-health

4. Ibid.


How to be an Ally

How to be an Ally


Being an ally is about far more than making a declaration. It’s a conscious, educated decision that leads someone to develop sincerity, focus on introspection, and learn about consistency.

True allies show solidarity for people whose circumstances are different and challenging. There should never be any expectation of recognition or gratitude. An ally must understand this and embrace it. Embracing allyship helps you realize how you live your life and can support earnest changes in behaviours in yourself and society that can contribute to shifts that chip away at injustices and inequities.

In this article, we will explore some of the fundamentals, clarifying what it means to make the personal decision to be an ally and why allies are necessary. We’ll also look at the actions allies can take to strengthen our workplaces and communities.

What is an ally?

An ally is someone who wants to partner with marginalized people in our society to help overturn oppression and inequities that center around topics such as race, cultural identity, gender, religion, sexual orientation, ability, and body type/appearance. Allies focus on standing up “for equal and fair treatment of people different from them” whose voices are underrepresented.[1]

Allies recognize that introducing consistency in their lives can result in solidarity with others because they approach things earnestly, knowing that the right kind of support can change behaviours and ideas. Allyship is most effective when it happens in the context of genuine relationships and everyday interactions.

A large component of being a successful ally is practicing self-awareness and self-accountability.

  • An ally must acknowledge how their privilege has benefited them.
  • They must be open to listening to understand and learn about the kinds of meaningful actions they can offer as a show of support for people lacking privileged advantages.

Another way to look at it is that an ally cares enough to make a conscious decision to support someone who is a member of a group that the ally is not a part of and who is having a negative experience in their life. They also recognize that allyship is not pity. When enough people decide to be allies, that’s the point where social and societal change begins to happen.

Allyship is only valuable if it’s consistent. It can also be contradictory if the ally enters a situation from a solutions-oriented perspective because they believe they know exactly how to fix a problem. The responsibility for learning about the challenges marginalized groups experience is not something for an ally to expect their marginalized contacts to offer. It’s up to the ally to seek accurate knowledge responsibly. An ally must self-educate consistently and without expecting recognition for their involvement.

Why are allies necessary?

We often adapt what we think, say, and do to blend in with the crowd. It can help us feel accepted, safe, and that we belong, leading us to behave in specific ways, like others in the group, so that we aren’t asked to leave it. Psychologist Robert Cialdini observed that “people copy the actions of others to know how to act in a certain situation. This idea stems from the assumption that if other people are doing something, it must be the correct thing to do.”[2] What’s interesting is that we tend to conform even when we observe or experience something that we know is wrong. The people around us subtly influence us: social actions and opinions are contagious, both good and bad.

Allies dare to reflect and recognize their privilege and use it to “influence inclusion and call out or challenge behaviour [that perpetuates] bias and systematic oppression based on race, gender, sexual orientation and ability.”[3]

What actions can you take to become an ally?

 Being an ally comes with great responsibility. Here are some considerations:

How can you be a better ally in the community?

Being present as an ally is about consistency. Show up for all people and groups, observing that each may take a unique approach. An example of a simple action you can take is to acknowledge important holidays and milestones.

Recognize that you might be the one who needs to change or stand up for change to correct a misperception. Pay close attention to language and ideas to reflect that in conversations to show you care. Stand up to discrimination when you see it by modelling active listening. For example, take time to learn the correct pronunciation of people’s names. You could also support someone’s expertise and skills and invite them to share their knowledge within the community.

You also need to respect boundaries. Some people may adapt their behaviours for safety reasons. Don’t chastise them for doing that. Follow their lead and try to understand why they are making that choice. Think about what a shift in behaviour in the future could do that might result in a safer experience for them.

How can you be a better ally at work?

You can start by recognizing that there are inequities in the workplace that affect people’s physical and mental health significantly. These might be centred around income and lifestyle or other factors that affect the identity they portray at work and their ability to be their authentic self.

Known issues include:

  • Unequal pay
  • Lack of diversity
  • Underrepresentation of people in marginalized groups in management/leadership positions

Remote work adds another complication. It’s easy for people to make assumptions about one another when their interactions are virtual. The lack of physical presence can introduce microaggressions that often have remote workers feeling excluded and undervalued.

Allies can help push for changes by actively advocating and participating in these approaches to ensure that concerns are discussed and not diminished.

 Create space for productive discussions

Be willing to have and support uncomfortable talks, even if the topics are controversial. It holds the organization accountable for addressing Diversity Equity and Inclusion (DEI) issues, especially if HR policies are already in place.

Develop mentorship opportunities

Supporting allyship can be strategic, allowing people to become “collaborators, accomplices, and co-conspirators who fight injustice and promote equity” through the relationships that develop and actions taken during mentoring.[4] It can be the catalyst to drive change.[5]

Use a strategic and measurement-based approach

Engage in ongoing measurement to evaluate if your DEI policies are effective. This includes creating annual or quarterly plans that outline DEI initiatives that drive or align with the organization’s strategic plans; defining who is accountable for the initiatives, establishing and analyzing key performance metrics to assess the impact of initiatives and programs and incorporating on-going feedback from leaders and employees.

Change the usual ways feedback about DEI issues is collected

Allies can encourage people to share what the organization should start doing, stop doing, and stay doing. Keeping things simple can help everyone feel safe sharing their realities and bringing transparency to what is happening at work. People never want to feel like they are the only ones sharing their situations. There should be zero tolerance for inequity and discrimination.

References:

[1] Wells A. & White B. (2021 February 4) Why is Allyship Important? National Institutes of Health (NIH). Retrieved April 27, 2023 from https://www.edi.nih.gov/blog/communities/why-allyship-important

[2] Cherry, K. (2022 January 20, Updated 2023 March 5). Confirmity:  Why Do People Confirm? Explore Psychology. Retrieved April 27, 2023 from https://www.explorepsychology.com/conformity/

[3] Rice, D. (2021 August 18). The Keys to Allyship: Understanding What an Ally Is and the Role They Play in an Inclusive Workplace. Diverity Inc. Powered by FAIR360. Retrieves April 27, 2023 from https://www.fair360.com/the-keys-to-allyship-understanding-what-an-ally-is-and-the-role-they-play-in-an-inclusive-workplace/#:~:text=In%20majority%2Dwhite%20societies%2C%20effective,privilege%20to%20drive%20tangible%20change.

[4] Ibid.

[5] Ibid.


Employee Fatigue, Isolation and Loneliness

Employee Fatigue, Isolation and Loneliness


Employee Fatigue

Many employees have transitioned to working remotely, whether that means working from a home office, or their kitchen table – employers and employees have had to adapt. Working from home and having endless access and connectivity to your work can lead to longer working hours, which may in turn, lead to burnout. Unable to partake in face to face meetings, as well as having limited social interactions with colleagues may have employees feeling isolated. Maintaining good communication with your co-workers is essential in combating fatigue and isolation, and promotes stronger remote work arrangements.

Here are a few considerations to make the work from home transition easier:

  1. Have a dedicated workspace
  2. Where possible, select a workspace with natural light
  3. Create a schedule
  4. Change out of your pajamas and get dressed for the day
  5. Maintain a healthy diet and hydrate
  6. Take breaks

It is imperative to emphasize the importance of taking breaks during your workday, even when working from home. It’s often a simple oversight, however, by-passing breaks may occur as you adjust to a new work environment. You may also justify additional work time in an effort to increase your perceived value and productivity. Think back to when you were at your physical workplace, you likely spent some time taking a break from your desk and catching up with co-workers during your lunch – you still need breaks from your home workspace. By taking breaks throughout your workday, you combat both fatigue and burnout. When stepping away from your computer screen or going for a brisk walk to get some fresh air – you give your eyes and mind a much-needed break. “Working at home begins to fail when individuals forgo breaks. In fact, not sticking to a schedule can have major implications for both productivity and mental and physical health.”(1) Also, try eating your lunch away from your screen.

Isolation

Whether you’re in quarantine because you have contracted the virus, or isolating to do your part in slowing the spread of COVID-19, being confined to your home with a decrease in social interactions can take a toll on your mental health. In a recent survey, it was found that “people are starting to feel the full effects of these practices: 54 percent of Canadians feel lonely or isolated.” (2) Having strategies that will help you cope during isolation is extremely important. Some tactics to try include:

  1. Create a daily routine. Keeping up with a routine will give you structure for your day.
  2. Stay informed, but limit your media intake to reputable sources.
  3. Stay active. Go for a walk or a bike ride, while maintaining physical distancing.
  4. Keep in touch. Call or video chat with your friends and family.
  5. Find a healthy distraction. Learn a new hobby or practice a skill you’ve been neglecting.

Loneliness

Everyone will experience loneliness differently, it is a personal experience. Some employees may not experience it at all, but others not accustomed to extended periods of time away from others, or those who covet social interactions may experience extreme feelings of loneliness. Regardless of your position, all feelings are valid. Remember you are not the only one feeling this way. “Now more than ever there is less reason to feel any shame or apprehension about loneliness; it may feel easier to share with others if you are finding it tough, and you are more likely to feel supported and understood by others.” (3) It can be helpful to address your needs with friends or family members as social support is a healthy way to stay connected. The feeling of loneliness may seem never-ending, so it’s important to stay connected to yourself and know your feelings are valid. Try meditation or journaling to reflect on how you’re feeling each day.

The Australian Psychological Society states that “we experience loneliness because it is a trigger for us to reach out and connect with others.” (4) Ensure you stay connected with your professional and personal networks. With the technological possibilities nowadays, there are many ways to stay in touch with people, regardless of where they are. Set up a weekly online video call, play virtual card or board games with friends or having a virtual family dinner can help you feel connected to your support system.

Self-Care

When what we have known as the “norm” is no longer relevant and there are so many drastic changes, it is important that we care for our mental health. One of the many ways to do so, is through self-care. The importance of “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.” (5) Society has such a large impact on what we see as “ideal” self-care routines, but it is important to do what makes you feel good and fulfilled, as everyone’s self-care routine will look a bit different.

If you’re unsure where to get started, some very basic self-care tips include: getting enough sleep, eating healthy, exercising, limiting your screen time, and spending some time outside.

In addition to self-care, it is important to also practice self-compassion. Don’t resist your feelings of isolation or loneliness, but instead “find ways to be accepting of them as coming and going.” (6) We’re all in this together.

References:

  1. Collie, Meghan (2020). Source: https://globalnews.ca/news/6929809/coronavirus-wor…
  2. Collie, Meghan (2020). Source: https://globalnews.ca/news/6793214/coronavirus-can…
  3. Australian Psychological Society (2020). Source: https://www.psychology.org.au/getmedia/2612f989-02…
  4. Australian Psychological Society (2020). Source: https://www.psychology.org.au/getmedia/2612f989-02…
  5. Life Lines, Issue #07. Self-Care: Time and Attention for you
  6. Cuncic, Arlin (2020). Source: https://www.verywellmind.com/how-to-cope-with-lone…


Recreational Therapy: Moving Toward Mental Health and Addiction Recovery

Recreational Therapy: Moving Toward Mental Health and Addiction Recovery


By learning to move their bodies in new ways, Canadians with mental health and addiction challenges are rediscovering their strength, resilience, and joy.

Walking in a park. Taking a moment to focus on your breath. Holding a yoga pose. These activities may seem simple — even frivolous. But they are part of a therapeutic approach that is transforming outcomes for people undergoing mental health and/or addiction treatment in Canada.

Recreational therapy improves physical, social, emotional, and cognitive functioning through leisure, recreation, and play. For people with mental health and addiction challenges, recreational therapy not only changes our bodies, but it also changes our brains on a chemical level. The result can be greater self-confidence, self-esteem, social connections, motivation, strength, and a sense of purpose — all of which support treatment and recovery.

The benefits have been proven through extensive research, and in 2016, the World Health Organization (WHO) officially recognized exercise as a proven therapy for mild to moderate depression and anxiety.

“We tend to separate ‘exercise’ from all the other ways we move our bodies, but it’s a continuum, and all movement is valuable.”

Recreational therapy is for everyone

Becoming and staying active isn’t always easy. Only one in five Canadians meet the recommended level of physical activity. People seeking mental health treatment in Canada for issues such as depression, anxiety, PTSD, or addiction often face even greater barriers to adopting an active lifestyle, including negative self-image, low energy, and physical health concerns.

In these cases, a recreational therapist can help the individual to overcome those barriers and incorporate movement and recreation into their mental health treatment options. A recreational therapist is a healthcare professional who helps individuals improve their physical, social, emotional, and cognitive functioning through recreational and leisure activities.

 Chris Seftel, strength and conditioning coach at The Residence at Homewood, an inpatient treatment facility in Guelph, Ontario, says many of his clients mistakenly believe that this type of therapy is only for people who are young and fit.

“I work with a vast range of clients, from high-level athletes to sedentary desk workers, and from people in their twenties to people in their eighties,” says Seftel. “The exercises are tailored to each person’s abilities, needs, and preferences.”

Ronnie Birkland, recreational therapist at Homewood Ravensview, a private inpatient facility on Vancouver Island, British Columbia, agrees that this type of therapy is infinitely adaptable.

“We’re all at different stages in our lives,” he says. “We have different injuries, different backgrounds, and all of these things can make us feel intimidated. My job is to break that down and modify the activities so they don’t feel overwhelmed.”

“There’s a perception that recreational therapy has to be tough or intense, but it doesn’t. It doesn’t need to be hard. It doesn’t need to feel like work.”

How recreational therapy works

Recreational therapy is part of a holistic approach to mental health and addiction treatment. At The Residence at Homewood and and Homewood Ravensview, for example, the recreational therapist is an integral part of an assessment team that also includes an occupational therapist, dietician, nurse practitioner, social worker.

The recreational therapist works closely with the individual to build a foundation of trust, explore recreational options, and build a personalized program designed to deliver immediate and long-term benefits.

Building trust

Building trust between the client and the therapist is a big part of the process. People begin the journey to recovery at a very vulnerable point in their lives, and recreational therapy asks them to take a big leap of faith.

Birkland creates connections with his clients through empathy. “I’ve been through trying times myself,” he says. “I can tell them from my own experience, ‘This is what helped me. This is my blueprint.’ I allow myself to be real and let them feel that they’re in a safe place and that we’re in this together.”

Seftel builds trust with his clients by following a rigorous, evidence-based approach that conforms to recommendations set by organizations including the World Health Organization (WHO), Canadian Network for Mood and Anxiety Treatments (CANMAT), and the Canadian 24-Hour Movement Guidelines. Knowing that his methods are based on credible research reassures people who are putting their recovery in his hands.

Exploring the options

Working with the client one on one, the recreational therapist gets to know them closely — their background, goals, and concerns, the types of activities the client has participated in and enjoyed in the past, and the level of effort the client is willing or able to make as a starting point.

“There’s a perception that exercise has to be tough or intense, but it doesn’t,” says Seftel. “It doesn’t need to be hard. It doesn’t need to feel like work. I try to talk about ‘perceived exertion’ instead of ‘high intensity.’ For someone who has been almost immobile, high-intensity exercise could look like a three-minute walk. And that’s still therapeutic.”

Birkland agrees that the experience should be more uplifting than grueling.

“More often than not, there are things the individual loves to do, but they have not connected with them for years,” Birkland says. “They used to find joy in these activities, but that got taken from them at some point. Rediscovering that joy completes the healing process.”

“I’ve been through trying times myself. I can tell them from my own experience, ‘This is what helped me. This is my blueprint.'”

Creating a program

Seftel and Birkland both focus on designing recreational programs that align with the individual’s interests, preferences, and capabilities. Depending on these considerations, the program could begin with something as gentle as a five-minute walk three times a week or something more physically challenging, including hiking, running, swimming, weight or circuit training, yoga, or pickleball.

Over a period of weeks, the therapist helps the client set and achieve new movement and fitness goals so that they can see tangible progress and experience a sense of achievement.

Following through

Ultimately, the goal is to give the individual the tools they need to make recreation and exercise a permanent part of their lives. That means finding a program that fits their lifestyle, their location, their abilities, and their budget.

“When the 24/7 caregivers, doctors, and therapists aren’t there anymore, when they’re back in ‘real life,’ they have the tools they need to care for themselves and take control of their overall wellbeing,” says Birkland.

“People start to develop some self-compassion. Rather than ruminating on the mistakes they’ve made, they’re focusing on the positive things they’ve done, the things they’ve accomplished.”

The proven impact of recreational therapy

Extensive scientific evidence shows that exercise and movement have a measurable, positive impact on people with conditions such as depression, addiction, anxiety, and post-traumatic stress disorder (PTSD).

People with depression. Aerobic exercise and weightlifting have been shown to be effective in restoring neuroplasticity and reducing the symptoms of major depression. (Neuroplasticity is the ability of the brain to form and reorganize synaptic connections.)

People with addiction. Several studies suggest that exercise participation can reduce cravings, improve withdrawal symptoms, and reduce triggers in heavy cigarette smokers.​

People with anxiety. Studies show that exercise is a viable treatment option for anxiety. Exercise increases the amount of a specific protein called brain-derived neurotrophic factor (BDNF) that protects and repairs the brain and reduces feelings of fear.

People with post-traumatic stress disorder (PTSD). Exercise decreases the activity of the sympathetic nervous system and hypothalamic-pituitary-adrenal (HPA) axis, which affect our physiological reactions to stress, including secondary conditions such as sleep apnea and migraines.

Vigorous exercise can also release natural “feel-good” chemicals such as endorphins and endocannabinoids (eCBs), which create feelings of euphoria (also known as a “runner’s high”). Research suggests that these good feelings can help to support sobriety and stave off or reduce the intensity of depression and anxiety.

Seftel says one of the earliest effects he notices is a change in energy levels for his clients. “People are amazed that after putting in the effort, they actually come away with more energy, not less. It’s this incredible sense of accomplishment.”

For Birkland, it’s the psychological changes that shine through. “People start to develop some self-compassion. Rather than ruminating on the mistakes they’ve made, they’re focusing on the positive things they’ve done, the things they’ve accomplished.”

Recreational therapy: Myths and realities

While modern therapeutic recreation has been in existence since the 1950s, it’s still not widely known in Canada as a treatment for mental health and addiction. Birkland and Seftel say it’s common for clients to feel apprehensive about starting a therapeutic program and exercise because of misinformation about this treatment modality.

These are some of the most common misunderstandings about recreational therapy and exercise.

Myth: Recreational therapy means hitting the gym.

Reality: You can move and improve anywhere. “People think of exercise as spandex and dumbbells and sweat,” Seftel says. “But there are hundreds of ways to incorporate movement into your day. Walk in your neighbourhood. Do yoga in your living room. There’s no wrong way to do it.”

Myth: Only high-intensity exercise is effective.

Reality: Any level of movement is beneficial. “Instead of ‘high intensity,’ I try to talk about ‘perceived exertion,'” says Seftel. “We tend to separate ‘exercise’ from all the other ways we move our bodies, but it’s a continuum, and all movement is valuable. Wherever you currently are is exactly where you need to be for us to start working forward.”

Myth: You need to meet a minimum fitness threshold.

Reality: People of any age or ability can participate. Research shows that people of all ages, abilities, and fitness levels benefit equally from recreational therapy. “There are always those blocks, that inner critic, the judgment inside,” says Birkland. “For so many, if they’re not good at it, they don’t want to try it. Throughout my time with them, I ask the questions that help them break down those barriers.”

“Motion creates motion”

For many people, recreational therapy starts small. But the impact is huge. Research shows that moving our bodies and pushing our physical limits — even just a little — can have a profound effect on our health and resilience. For people coping with mental health and addiction, this treatment can start a cascade of beneficial effects to aid recovery that go far beyond the physical.

“Recreational therapy opens so many doors in terms of the experiences you can have and the communities you can create,” says Seftel. “Movement is such a massive part of our lives, and motion creates motion.”


The Link Between Doom Scrolling and Young Adult Mental Health

The Link Between Doom Scrolling and Young Adult Mental Health


We live in an increasingly digital world, and we know it’s impacting and influencing our mental health.

Pre-pandemic data from the Canadian Internet Survey reported by Stats Canada suggests social media use negatively affects everything from our sleeping habits to how much physical activity we get and how well we can concentrate on everyday tasks.

According to the report, one in eight or 12-14% of social media users also reported feeling:

  • Anxiety
  • Depression
  • Frustration
  • Anger
  • Envy by comparison (ie., scrolling and seeing other people’s lives on social media creates feelings of envy)

“Many young people report being online with friends, family and others almost constantly . . . but some young people’s online behaviours have had such an effect on their lives that they have been labelled as ‘problematic,’ according to the Government of Canada’s findings from the 2018 Health Behaviour in School-aged Children (HBSC) Study.

If this resonates with you or someone you care about, you’re certainly not alone.

“Social media, in particular, has become a key source of news and information over the past few years,” says Dr. Monica Vermani, Clinical Psychologist and Author of A Deeper Wellness: Conquering Stress, Mood, Anxiety and Trauma.

The trouble is that “social media is a largely unregulated platform, rife with over-stated, unsubstantiated, unreliable, and highly questionable news sites that rely on attention-grabbing, sensationalizing, and fear-mongering tactics that employ pseudoscience, conspiracy theories, and highly manipulative misinformation to generate traffic and ‘clicks’ that monetize their online businesses,” she explains.

“This relentless exposure to negative stimuli fuels negativity, fear, and self-doubt, and hijacks and overwhelms habitual users’ critical thinking abilities,” she adds.

Young Adults Deserve More Than a Side of Anxiety and Depression with their Connections

For young adults, it’s arguable that increased accessibility and acceptability of social media use has worked to increase social connections.

But online connections may not be a suitable or sustainable replacement for real world experiences during this critical life stage. What’s more, they may be contributing to anxiety and depression.

“Young adults are in a state of transitioning into full adulthood, a process that involves distancing somewhat from their family of origin and establishing themselves in intimate-partner relationships, living on their own for the first time, and pursuing careers,” says Dr. Vermani.

“At this stage in life, building strong social networks and relationships with others is crucial to their sense of self and connection to the world,” she adds.

Unfortunately, problematic social media use has been associated with anxiety, depression, and weaker relationships and connections, according to the HBSC study report.

How Social Media Contributes to Feelings of Depression and Anxiety

“What we focus on expands, and this includes exposure to and habitual consumption of the negative messaging that has expanded since the start of the pandemic,” says Dr. Vermani.

How the social media and negative news consumption cycle exists, according to Dr. Vermani:

  1. Social media feeds negative thoughts
    Social media feeds negative thoughts or anxiety by reinforcing and perpetuating them. Dr. Vermani says social media-influenced negative thoughts, beliefs, and mindsets can significantly impact consumers’ mental health and exacerbate symptoms of depression or anxiety.
  2. Social media fuels negative thoughts
    Social media fuels negative thoughts by adding gas to the fire of dread, worry, fear, stress, anxiety, hopelessness, and depression that lead to catastrophizing worse-case scenarios, panic attacks, or suicidal ideations for those with anxiety and depression.
  3. Social media can make existing mental health conditions like anxiety and depression worse
    Dr. Vermani explains that increasing habitual doom scrolling negatively impacts sleep, worsens mood-based symptoms, and leads to lower productivity, decreased mental acuity, and ability to deal with real-life stressors and responsibilities over time.

Healthy Consumption: How Much Media Is Too Much Media?

Too much of a good thing is bad news, and social media is no exception.

Dr. Vermani says that regardless of the quality of media consumption, too much time on media of any kind — including social media — is linked to feelings of depression and low self-esteem.

This happens, she explains, “often as a result of self-judgment, as a result of over-exposure to the unreal and/or unrealistic standards and facades perpetuated on all forms of media and social media.”

She adds that frequent or obsessive use of screens can:

  • Exacerbate feelings of disconnection and loneliness (ie., feeling lost).
  • Increase physical or mental isolation as screen use is largely a solitary endeavor that drains energy and steals time viewers/users would typically spend connecting with friends and/or family members.
  • Lead to social anxiety (fear of scrutiny, judgment, and evaluation) and social unease or awkwardness.

“Exposure to fear-inducing headlines, conspiracy-based content, and apocalyptic forecasting triggers the fight-or-flight response, in particular, which sets off a continual stream of cortisol — the stress hormone,” she explains.

While cortisol is fine in small doses, over time, the brain and body become exhausted by the high levels of this stress hormone, she adds.

“This contributes to a host of medical problems (including immune system function, digestive issues, weight gain, blood sugar levels, and heart disease) as well as mental health issues and cognitive impairment,” says Dr. Vermani.

The University of British Columbia confirms that excess cortisol in the blood can cause a variety of symptoms, “including high blood pressure, weight gain, thinning of the skin, easy bruising, poor wound healing and many others (sometimes referred to as Cushing’s syndrome).” Unmanaged overtime, this can lead to adrenal disorders and deeper health complications.

Signs It’s Time to Seek Support

Warning signs that social media consumption is becoming problematic include:

  • Increased procrastination around life tasks and responsibilities
  • Relentless need for stimulation (with anxiety, agitation, and boredom when away from screens)
  • Obsession with negative cycling through current events even when performing or engaging in other tasks or social situations
  • Mindless consumption of media
  • Obsessive preoccupation with creating and sharing online content
  • Guilt and shame of ‘time-wasting’ when on social media for over two hours per day
  • Conflict with a partner, parents, friends, and/or an employer
  • Diminished self-esteem due to a failure to measure up to the unrealistic lifestyle, financial and beauty standards portrayed on social media
  • Increased fear of missing out (FOMO)
  • Neglect around self-care, exercise, relationships, and hobbies due to time spent on social media

Tips for Building Emotional Resilience Against Negative Effects of Social Media

 “It’s important that individuals in this age group take steps to build resilience to the negative impacts of over-exposure to doom-and-gloom social media and traditional media,” Dr. Vermani recommends.

This requires first recognizing when you’re engaging in catastrophizing, and working to challenge the likelihood or actuality of worst-case-scenarios taking place, and then examining and reframing negative thoughts.

Here’s what this looks like in more detail.

  • Build awareness around the number of hours per day you spend on screens, media, and social media
  • Tune-in to how a sensationalized article makes you feel
  • Admit when technology use has become problematic
  • Commit to change by limiting message checking and screen time
  • Take a break from social media to help restore balance and perspective
  • Start a buddy system to help with accountability
  • Practice thought-stopping (a cognitive-behavioral technique used for ending obsessive or anxious thoughts).
    • Try this: The next time you have difficulty turning off a negative thought, simply imagine a red stop sign. The power of engaging your imagination works to help curb negative thinking and rumination, says Dr. Vermani.
  • Create mindful moments by briefly disengaging from screens to reconnect with themselves through breath or movement.
  • Limit engagement in social media to when daily life tasks, responsibilities, and goals are complete
  • Stay focused on the here and now. Making sure the here and now involves spending time doing things that bring us joy will keep us grounded in the world around us, and actively engaged in life, adds Dr. Vermani.
  • Use positive affirmations, mantras, life-affirming sayings, and slogans that act as touchstones and reminders of the good in the world, other people, and ourselves
  • Seek help to gain control of problematic habits and negative impacts related to over-exposure to screens and media when they cannot do so alone.

Dr. Vermani says when mood, anxiety, and self-esteem are negatively impacted by social media exposure, a primary care physician or family doctor is a great first step to accessing treatment options.

 “People with mood, anxiety, and attention disorders often rely on self-soothing by scrolling on devices to alleviate symptoms of anxiety or distract from uncomfortable feelings. A mental health professional can help address the underlying cause of such problematic behaviors,” she says.

When You Need More Support: The My Path Young Adults Program at Ravensview

When social media or negative news consumption feels like it’s become all but too much or you’re not seeing results when changing behaviours, please bear in mind there are other options for support.

The My Path inpatient treatment program was designed with evidence-based programming, including group programming with other clients who are working on similar issues, so you can access real-world, in-person connections to others in your age group and professionals trained to understand behavioural compulsions, obsessions, and addictions.

We See Your Story as Unique

Our multi-pronged approach to fostering and establishing healthy connections and mental wellness in young adulthood means you’ll access treatment that acknowledges your uniqueness and supports you long-term.

You Should Know…

You don’t have to get sucked into the social media cycle of negative thoughts, anxiety, depression, or worse. You can learn how to cope with negative news and social media comparisons, navigate online relationships,and how to unplug for your overall mental and physical well being.

The My Path program is specifically and strategically designed for adults aged 19-25 years from all cultural and social backgrounds.

Our dedicated team of multidisciplinary professionals recognizes excessive or problematic social media use as another behavioural addiction similar to gaming and gambling. We also understand that you may be engaging in these types of behaviours as a means of coping.

We treat problematic use of technology as a symptom and we help you get to the cause of why you’re engaging in these behaviours in the first place.

While everyone’s story is unique, connecting with others in these in-patient community-based groups offers opportunities for developing the life-changing connections social media just can’t replicate or compete with.

Our expert staff are also equipped to support you with life stage challenges at the same time including, but not confined to, transitioning to adulthood, and questions around sexuality, identity, self-esteem, and social dynamics.

To learn more about what the My Path program can provide, please go to: https://ravensview.com/programs/young-adults/

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