Mental Health Archives - Page 5 of 8

Intimate Partner Violence

The breakdown of any relationship into one where violence and abuse become the norm can terrify the victim and damage the family members.

This month, we’re talking about something that’s often kept silent: intimate partner violence. We’ll look at what intimate partner violence is, the alarming statistics, examine the implications of COVID-19, and identify some warning signs. We will also focus on tools to help someone you believe is experiencing domestic violence and taking action to leave an abusive relationship.

Intimate partner violence can occur in any relationship where there is an imbalance of power. Most often, abusers use a combination of physical force, emotional intimidation, and psychological terror to either threaten or abuse the victim. The victim lives in constant fear for themselves or others that the abuser has targeted. As a result, victims often live with chronic stress and stay silent as they try to protect themselves and/or others. They may hope that the abusive situation can be explained away as a reaction to someone having a bad day. They often try and convince themselves that it won’t be repeated because it’s not bad all the time or that people around them will notice something. There’s a tremendous amount of social stigma around intimate partner violence. Victims may think that it will be easier to stay in a toxic relationship and project an image that everything is wonderful. They believe that if they revealed anything to the contrary, it could be catastrophic. They may become stuck in a cycle and endure repeated abuse for an extended period, perhaps years. Victims often fear judgment from society, friends, and family for living in an abusive relationship. Exposing the abuse would mean that they need to share details about situations that may be embarrassing and painful to reveal. If children are involved, the victim may fear airing this information because they are worried that they will be considered a “bad parent” for letting it continue. As a result, intimate partner violence is grossly under-reported. Ultimately, its fear and a lack of confidence that keep victims quiet. One researcher found that victims have tended to “return to the relationship seven times before they leave for good.” (1)

Quick facts

79% of police reports show that women the most frequent victims of intimate partner violence. That’s 4x the rate for men. (2)
Women are “twice as likely to report being sexually assaulted, beaten, choked or threatened with a gun or knife” and have “higher rates of injury compared to male victims (40% of female victims to 24% of male victims).” (3)
Women are more affected by long-term PTSD than men. (4)
In same-sex relationships, women who identified as lesbian or bisexual reported significantly higher rates of violence by an intimate partner. (5)
It’s estimated that 1/3 of victims are male. Men often experience verbal and emotional abuse rather than physical violence.⁶ Still, they are reluctant to report because of embarrassment, stigma, fear of not being believed, religious beliefs, lack of resources, denial and revenge. (7)
Women between the ages of 15-24 present the highest rates of violence while dating. (8)

“She sent text-message after text-message demanding to know where I was and why I wasn’t responding instantly.”

~ a 27-year-old man who lived with his abuser for four years

*Names have been removed to protect identities.

Violence against Indigenous women

For years, reports have shown that Indigenous women have been experiencing disproportionate incidents of violence. Though we could locate some statistics to illustrate the situation, it’s anticipated that these numbers are significantly under-reported.

In Canada, data collected by Statistics Canada in 2018 showed that “59% of First Nations women, 64% of Metis women and 44% of Inuit women suffered from psychological, physical or sexual intimate partner violence. Overall, the data represented 61% of Indigenous women.” (9)

In the U.S., the Department of Justice found that “American Indian and Alaska Natives are two and a half times more likely to experience violent crimes” when compared to the national average for all ethnicities.” (10)

In both countries, grassroots efforts to identify the plight of Missing and Murdered Indigenous Women continue in their attempts to bring awareness to the complexities of the situation.

There are many contributing factors, such as but not limited to:

The isolation of Indigenous communities; food, water, and housing insecurity; and the lack of access to comprehensive healthcare and victim services organizations
Victimization that has been perpetuated and cycled. It relates to the colonization process that intentionally destroyed Indigenous communities, families, and culture. It has introduced layers of intergenerational trauma that has manifested today in the destructive legacies of substance abuse, suicide, addiction, incarceration, serious illness, and unemployment.

What are the main types of intimate partner violence?

Intimate partner violence can be grouped into three main types: physical, emotional, and psychological.

Victims of physical abuse may be hit, slapped, kicked, pushed, punched, and spat upon. They could face sexual violence or be assaulted with a weapon.

With emotional abuse, victims can face verbal assaults of abusive language or yelling. They can also experience violent acts or threats against their property, pets, or even children. Often, the abuser tries to isolate the victim so that they no longer interact with family or friends.

Psychological abuse can include neglect, preventing a victim to leave home and earning an income, and withholding money to create economic or financial hardships purposefully. The abuser may also levee severe criticism of the victim’s abilities to manage money, maintain relationships, and critically damage their self-esteem and self-worth.

Victims often feel vulnerable because of the social inequalities they face, such as food, labour, or housing insecurities and their strained ability to access healthcare. One study by Western University’s Centre for Research & Education on Violence Against Women & Children found immigrants and BIPOC are “more exposed and less protected.” (11)

“ He was careful to never hit my face, only areas that would be covered by clothing. It never occurred to me that what had started as teasing would escalate to harassment and then violence like this. It can happen to you.”

~ a 34-year-old woman who endured escalating abuse in her marriage *

Names have been removed to protect identities.

How does intimate partner violence affect a victim’s health?

Intimate partner violence certainly takes its toll on a victim’s health. Physical violence can result in sprains, broken bones, wounds, scars, and severe hearing and vision problems. There can be injuries to voices, teeth, and hair loss. Victims can also be affected with chronic pain and headaches, or even experience Irritable Bowel Syndrome (IBS). Sexual health can also be affected where victims experience STDs, ongoing pain, infections, unplanned pregnancies, or infertility.

Equally alarming is the prevalence of psychological issues affecting victims of domestic abuse. Someone might present initially with low self-esteem, but over time the abuse escalates psychological responses. Victims may begin to harm themselves, experience acute anxiety and develop extreme reactions to their situation such as uncontrollable fear, crying, or anger. They may also experience insomnia or have nightmares. All these events could even result in memory loss. Serious conditions such as depression, thoughts of suicide, PTSD, eating disorders or even conditions such as obsessive-compulsive disorder may manifest in victims over time.

How has COVID-19 made intimate partner violence a bigger problem?

Worldwide, COVID-19 has created a situation where people are living in constant stress and having trouble coping. Lockdowns have kept people in close quarters, and the United Nations has sounded the alarm regarding the need to “combat the worldwide surge in domestic violence,” referring to it as a “shadow pandemic.” (12)

Social and physical distancing measures instituted by Public Health and Governmental responses have reduced access to victim supports and services but increased exposure to abusers. It also seems that abusers are taking advantage of the COVID-19 situation and using it as part of their measures undertaken to control or frighten their victims.

They may:

Share misinformation (closed shelters, or false reports of outbreaks).
Restrict movement inside or outside the home or withhold cleaning products or PPE.
Lie about the scarcity of items the victim needs saying that basics such as medication or essential items are unavailable (i.e., birth control or hearing aid batteries).
Isolate and manipulate someone by restricting Internet access.
Threaten a victim’s health by inviting people over or threatening to infect them deliberately.
Imply that someone with COVID-19 could face repercussions such as losing custody of children or face deportation.
Remove or harm pets and animal companions, saying that they are a risk of transmitting COVID-19.

“ A small sign with the word HELP printed in capital letters appeared in the corner of the neighbour’s second-floor window. It had never been there before. You never see them outside, so we called the police to report it.”

~ a 50-year-old woman who noticed a silent plea for help from a neighbour

*Names have been removed to protect identities.

What are some warning signs of intimate partner violence?

Apart from the more obvious physical harm that victims may present, it may be possible to identify trouble from behaviour patterns that abusers tend to display. Controlling, monitoring, manipulating, and creating isolation, plus imposing financial restrictions, deserve careful observation because they may be warning signs. Similarly, you should never ignore incidents of harassment and verbal ridicule, intimidation or threats, or any signs of verbal abuse and gaslighting. Abusers may try to gain control over a victim through technological means and use apps to track communication, online activities, mobile phone usage (including text messaging).

Children exposed to intimate partner violence can exhibit misinformation or express beliefs that can act as a red flag to dangerous situations at home. They may normalize violence as part of a loving relationship and develop the idea that you can be the aggressor or the victim in a relationship, that they are unequal, and that it’s not necessary to treat others respectfully. (13) Keep in mind that children can also be neglected or victims of physical abuse themselves.

If you notice that someone has:

Frequent absences or illnesses at work or they are constantly late
Abrupt changes in clothing/dress (trying to hide bruises or physical violence)
Behavioural changes (depression, fear, suicidal thoughts, lack of interest in daily activities, changes in sleep habits, last-minute cancellations, excessively private and distant)
To obtain permission before going anywhere, has little money or no access to transportation, and refers to their partner as “jealous” or “possessive,” (14)

…then, there may be cause for alarm that they could be experiencing domestic abuse.

How to help someone experiencing intimate partner violence

Don’t be surprised if they deny it. There are several things you can do to try and help.

Keep in contact with them, despite any attempts by the abuser to isolate them.
Encourage the victim to call 911 if it is an emergency. If you know they are in immediate danger, call yourself.
Be observant of signs or signals (constant calling or texting to know where the victim is, who they are with, what they are doing)
Come up with a code word.
Help them store emergency cash, clothing, documents, phone numbers, etc. safely, outside of their home.

A hand signal for help

Learn the “Violence at home hand signal for help” developed by the Canadian Women’s Foundation in response to increasing rates of domestic violence during COVID-19. It indicates that someone wants you to “reach out to them safely” and is now “being shared by partner organizations around the world.” (15)

Things to remember if you are preparing to leave a relationship with intimate partner violence

Remember that you are not to blame. You did not cause the abuse. You and any children involved deserve to be safe, happy and treated respectfully. It’s not likely that your abuser will change. They may make promises to stop, but eventually, the abuse will return. If you stay or believe you need to help them sort things out, you may enable the abuse to continue rather than fix it. Leaving the relationship must be based on who the abuser is now rather than who they could be. You should go if it’s at all possible. Don’t retaliate or try to get revenge. It could be disastrous.

Be technologically smart and protect your privacy

Make calls from a public phone or a friend’s or neighbours. You may want to consider getting a second prepaid mobile phone.
Numbers called from a home phone, or mobile phone can be accessed on monthly bills, so your abuser could track you down.
When using a shared computer or tablet, change usernames and passwords frequently and be aware of spyware that could be installed. If the abuser has access to these devices, be cautious about deleting your web browsing history. Abusers can be worried you are trying to hide information.
Beware of GPS tracking devices that can be attached to a car, placed on a phone or tucked into a purse. You should also be aware that your abuser could have hidden cameras or baby monitors to watch your activities. There are also smartphone apps that will allow an abuser to track movements, record conversations, or monitor device usage. If you discover any of these, don’t turn them off as it could alert your abuser that you know about them.

Collect evidence and report incidents

Keep an incident journal and evidence of tracking or tampering with your mobile phone.
Memorize emergency contacts.
Move any important documents to a safe place (possibly outside of your home).
Connect with the police to report abuse. This can help kickstart support services, including restraining orders or peace bonds.

Seek advice and assistance from an intimate partner violence program, shelter, or crisis hotline.

When you get out, keep your new location a secret and change your routine.
Take steps to build new, healthy relationships and move forward from the trauma.

References:

by admin

Supporting Those with Addiction

One of the often-overlooked challenges with addiction is that the addicted individual is not the only person impacted by the disease. Family and friends may encounter difficulty with the individual’s pattern of behaviour, potentially escalating financial and legal problems, and even just the daily struggle of providing positive reinforcement and support.

It is complicated and typically overwhelming for those impacted when the disease takes hold. Often, family members are unable to observe or note the signs and behaviours that signal addiction. This article offers advice on supporting someone you care about who is struggling with an addiction, no matter where they are in their recovery journey.

What are some indicators to watch for that might reveal addictions?

Often, when the condition is revealed, those close to the person wonder how they could have missed the signs. The fact is, addiction is not clear cut, especially if the addicted person intends to keep it secret or is genuinely unaware that they have a problem. While you should pay attention to all behavioural changes, here are three indicators that you may be able to observe that could help to reveal addictions:

Absenteeism or avoidance. Have you noticed a decline in attendance or withdrawal from social engagements and/or family events? Within a work setting, you may notice an increased use of sick leave, or variations in arrival and departure times. Additionally, you may notice prolonged breaks or extended absences.
Excuses. Have you noticed overly elaborate explanations being offered when you check in or reach out to see how the individual is doing or if they missed an event they were expected to attend? This may be particularly difficult to notice given the increased amount of virtual or online engagements due to COVID-19.
Irresponsibility and recklessness. Has the individual stopped performing specific roles and accountabilities? Are they making careless mistakes or missing key tasks or responsibilities that have significant repercussions?

What is addiction and what are the different types of addictions?

Addiction is a chronic disease distinguished by compulsive engagement in rewarding stimuli despite adverse consequences.¹ Research estimates that genetics account for 40 to 60 percent of a person’s likelihood of developing a substance use problem or a compulsive habit.² An addiction heavily impacts the way a person thinks, feels and acts. When an addictive disorder has formed, people will pursue debilitating habits despite putting themselves or potentially others in harm’s way. They may be aware of their problem but have difficulty stopping on their own despite consequences that could include job loss, injury, divorce, financial hardship or worse.

While dependence on drugs and alcohol are some of the most commonly experienced types of addictions,³ the disease can include compulsive engagement in behaviours like binging and purging food (eating disorders), sex, gambling and excess screen time or social media engagement.⁴

Five ways to support those with addiction, beyond talk therapy

Supporting someone through their addiction and subsequent treatment may not come as second nature, but there are ways you can help. Be sure to start by setting boundaries to ensure you protect yourself. It’s important to remember that you can’t support a person in need if you’re not feeling stable yourself.⁵

1. Set boundaries

The boundaries you set should depend on your situation and the nature and intensity of the other person’s addiction. Here are some examples to consider:

Disallow drug or alcohol use when they are in your home.
Refuse to bail them out of jail if the circumstance arises.
Walk away from and report their physical abuse if applicable.
Refuse to give them money or to provide any means that support the addiction.
Refuse to cover for them, at work or in front of friends and family.

2. Education about addiction, relapse, co-dependence

If you are concerned about someone’s addiction, it is best to have them assessed by an addiction medicine specialist or someone with a similar professional designation. As a starting point, you should obtain some resources for reliable information that can educate you on what your friend or family member is experiencing. While you may not be qualified to help someone with a severe disorder, you may be able to help them find the qualified and quality of addiction care needed.⁶

3. Build a support system

The support system could include friends, family, and members of a support group focused on addiction recovery.

These groups often socialize and meet regularly. You can help by joining the visits, offering to drive them to scheduled meeting, and even just sitting and talking on the phone when in-person socializing isn’t possible.

4. Build resilience

Exercising, building/maintaining financial health, self-care practices, working on emotional intelligence, and focusing on good interpersonal relationships are all great ways to build resilience so that the actions of the addicted person do not affect your emotional, financial, and social well-being.

5. Create a relapse plan

A relapse plan includes everything from relapse prevention tactics, like contacting someone from the support system or practicing disrupting dysfunctional thinking as it occurs,⁷ to more robust measures like in-patient treatment or overdose prevention.

How to help someone with addiction get the help they need

It may be helpful to get some individual counselling to assist both you and the person with the addiction. Counselling isn’t just for the person with an addiction. The more you can manage, the better you will be able to help another person. There are a variety of resources to find counsellors.

If the person is employed, investigate whether the company offers an Employee Assistance Program or a health insurance program for easier access to counselling services.
Ask someone who has been through addiction treatment which local and/or regional programs worked for them.
Investigate national programs and the various resources available.⁸
For assistance with financial concerns or legal troubles, it may be helpful to talk to an attorney.
Some organizations provide addiction and mental health services on a sliding scale fee.
Local churches may also offer some low or no-cost counselling and/or support groups.

Four ways to support a person during addiction treatment

There are many ways to stand by someone’s side during their addiction treatment without compromising your own well-being. Here are four of the main underpinnings for supportive actions when dealing with someone else’s addiction recovery.

1. Get information about addictions

Knowledge is power and may help you understand more about yourself and how you fit into another person’s addiction. Start by learning about the disease process of addiction and how it affects the life of the person you wish to support. You can also search for information about how addiction impacts family and friends and how they can set and maintain healthy boundaries.⁹

2. Understand the signs and symptoms of a relapse

Understanding addiction’s chronic and cyclical nature will help deal with the signs of relapse and how to deal with a crisis. Only trained professionals should handle emergencies, but there are tools like Naloxone kits and emergency contacts that will help keep a relapse from turning into a fatal event.

3. Stand your ground, with compassion

It’s not always easy to maintain healthy boundaries when your compassionate side wants you to do all you can to help someone recover from their addiction. Remember that their recovery isn’t your responsibility, but your health and well-being are. Take care of yourself first so that you can be both strong and supportive.

4. Don’t try to rescue the addict

Many addicted people cannot change until circumstances indicate they must. This often occurs when they experience the consequences of their disease. You can create several boundaries that will help, like committing to not financially supporting the addict or their addiction. Paying for things like groceries and rent may help, but it may also prolong the disease.

How to support someone during addiction recovery—building resilience and moving forward

Once a person is ready to move past addiction and into sobriety and a return to previous norms and rebuilding, they will need support in new ways. Here are a few ways to continue supporting an addict once they exhibit behaviours and patterns of recovery progress:

Continue to maintain boundaries and hold them accountable for the expectations they made for their life and sobriety while in recovery.
Engage in healthy, sober activities with them.
If it is permitted, offer to attend a support group with them.
Offer to drive them to appointments, meetings, job interviews, or social events.
Don’t expect addicts to keep every promise they make (they may not be able to do so) and don’t respond with pity or anger when mistakes are made.
Expect, but do not fear, that their recovery may come with relapse.
Never lose hope for their recovery. Even if they have to return to treatment multiple times and sustain repeated relapses, if the person is willing to return to recovery they are worth your support.

Most importantly, focus on your own life and make sure that you are taken care of first. If you experience stress due to another’s issues on top of your own, it creates resentment and strain. Think about joining a support group for family members of people with addiction. In such support groups, you should be able to find and connect with other people going through similar situations. As you start to share what you’re going through, the group members should help you see that you are not alone in this and that taking care of your mental health is the best thing for building resiliency around a person with an addiction.¹⁰ By making sure you get exercise, plenty of sleep, and time to socialize and support, you are setting yourself up to help the person you care about as they progress in their recovery. Secondarily, you will serve as a role model for the person who is recovering and looking for self-care skills to implement in their own life.

References:

https://www.asam.org/Quality-Science/definition-of-addiction
http://headsup.scholastic.com/students/the-role-of-genes-in-drug-addiction
https://www.emcdda.europa.eu/attachements.cfm/att_213861_EN_TDXD13014ENN.pdf
https://www.healthline.com/health/types-of-addiction#behavioral
https://www.heretohelp.bc.ca/infosheet/supporting-a-friend-or-family-member-with-a-mental-illness
https://www.ccsa.ca/sites/default/files/2019-04/CCSA-Addiction-Care-in-Canada-Treatment-Guide-2017-en.pdf
https://www.mentalhelp.net/blogs/fourteen-dysfunctional-thoughts-that-can-keep-people-sick/
https://www.canada.ca/en/health-canada/services/substance-use/get-help/get-help-problematic-substance-use.html
https://psychcentral.com/blog/imperfect/2017/08/how-to-set-boundaries-with-an-alcoholic-or-addict#1
https://www.trihealth.com/dailyhealthwire/wellness-and-fitness/7-tips-for-helping-someone-with-an-addiction

by admin

Surviving Another September

September always ushers a whirlwind of change into our lives that make it notoriously one of the most stressful months of the year. As long summer light fades earlier and temperature shifts signal to foliage that the end of the growing season is near, people start to ramp up their activities. September tends to be frantic. We shrug off those relaxed summertime vibes and focus on getting back to routines and structured activities. This year, you may notice that with the arrival of sweater weather and back-to-school backpacks, there isn’t the same hint of exuberance as in years past. There’s a good reason for that.

In Canada, it is our second September living with the wide-reaching effects of COVID-19. While we continue making strides towards turning a more confident corner against the pandemic through vaccination programs and diligent adherence to safety practices, the path to get to this point has not been easy. There have been confusing and changing pandemic regulations that vary from province to province. Information about various vaccines has also been confusing and problematic from a supply standpoint, not to mention concerns about side effects, and mixing vaccination formulas for second doses. There’s been so much loss: people we care about, life’s moments and milestones, and for many economic and food insecurities. Our summers are short. Spending time outside seemed to be a way to regain some semblance of everyday activities and normalcy. We’re all exhausted from living this pandemic-altered reality. Unpredictability and uncertainty pile on in a month already full of change. Frankly, we think it’s important to acknowledge that we’re a bit off our collective game, and that’s okay.

Instead of letting overwhelming feelings hold us in their grip, we can name those stressors and look at supports that will help us move beyond them with confidence. Perhaps it starts by anchoring ourselves to what we do know about September. It can engage our senses with a beautiful display of autumn-coloured leaves, nostalgic smells and sounds that jump out at us in the cooler air. When we pause to ground ourselves, it can help us feel like we’re on more familiar ground so that we can move forward again.

Recognizing and managing stress

Stress is a normal part of our lives. It’s a holdover from prehistoric times when humans needed to respond to threats to stay alive. Today’s stressors may not have the same kinds of life-or-death moments encountered by our neanderthal cousins. However, they can still induce the same types of physical and mental responses.

Think about how you might respond to these situations:

Your boss just called to ask you to have a report ready today at noon instead of two days from now.
Your kids wouldn’t cooperate with getting dressed or eating breakfast today, and you need to be somewhere by the top of the hour.
You don’t want to do the dishes alone again this week while your partner has gone to watch a program.
You’ve been unable to work because you’ve been so sick.
You argued with a friend.

These are stressful situations that are all related to external stimuli. They will cause you to feel pressure at the moment, but once the problems have been resolved, the stress subsides. You are experiencing normal stress. It’s not life-or-death.

But what about when the stress doesn’t go away, and you develop “persistent feeling[s] of apprehension or dread in situations that are not actually threatening?” ¹ In this case, you are moving into chronic stress territory. The responses being triggered are something you’ve created through internal dialogue and your reactions may trigger anxiety.

What are some signs of stress and anxiety?

Stress

Caused by situations you experience.
Can be traced back to an external cause.
You use coping tools.
After they are resolved, the stress diminishes or disappears.

Anxiety

Caused without an external stressor and linked to your internal dialogue.
Typically prolonged and chronic.
Left unmanaged can build from being mild, short-term, and manageable to severe disorders that can last for months and “negatively affect mood and functioning.”(2)

Both stress and anxiety

Panic attacks
Insomnia
Trouble focusing
Anger
Irritability
Fatigue
Muscle pain
Difficulty with digestion.

We must remember that stress is not always bad. Stress is an important reaction that protects you from danger. When experiencing stress, your body releases hormones, adrenaline and cortisol increasing your blood pressure and heart rate providing the energy needed to fight or flee from crisis scenarios. Without adequate stress in your life, you are likely to feel less motivated, and unenthused. You may lack the necessary reasoning to pursue personal goals and may find difficulty enjoying simple pleasures and the enthusiasm to start living life to its fullest. In contrast, having too much stress will manifest in physical, mental, and emotional ailments with feelings of anxiousness and pressure.

How has COVID-19 been stressful?

With the pandemic, we’ve all been dealing with isolation and being apart from friends and family. Simultaneously, we’ve been fearful of contracting the virus. Researchers are tracking how the pandemic’s mental stress is translating to increased and prolonged anxiety and depression. We’ve been grieving our losses. In some cases, people we know have lost their lives directly because of the virus. Others may have indirectly because of delays in treatment or therapy caused by shifts in healthcare resource priorities. It’s been stressful working virtually using video and tele-conference technology which is not the same as being together in the same room. For those who haven’t been able to work from home, remembering to social distance and remain physically distant makes everyone more cautious and less natural. Similarly, after a year of pandemic-related stay-at-home orders, you might find that your patience and tolerance have diminished with the people with whom you live.

What kinds of long-term changes could we begin to experience because of COVID-19?

The pandemic has shifted how we interact with each other and the types and locations of employment. For example, “the internet and social media have allowed us to reach into each other’s homes” but also learn new skills and develop new hobbies.(3) Cooking, gardening, and improvising because of supply shortages have become commonplace as more people discover their creative side. Similarly, for those who can work from home, this is a switch that may remain in place. New and additional safety protocols may be implemented for those who work in public settings in order to limit and reduce further community spread of infection. Additionally, with socially distanced and reduced ridership on mass transit, people may be more apt to walk or cycle to work. As a result, the hours where people need to be at work may shift, resulting in “the disappearance of the 9-5 altogether.”(4) Finally, with stay-at-home orders and a shift in commuting, the climate is getting some greatly needed relief. There have been drops in greenhouse gasses and harmful air contaminants. Similarly, traffic reductions have eliminated pollutants. Wildlife has returned. All of these events point to the prospect of how with a little more conscious decision-making, we can achieve a greener future.

COVID-19 also exposed social inequity identifying vulnerable institutions and populations within our society. There has been much debate around how to protect essential workers. Every essential worker, from doctors, nurses, and healthcare workers, to retail and restaurant workers, put themselves at risk and in harm’s way in order to maintain their livelihoods. While recognition was strong early in the pandemic, collective fatigue has waned the recognition and declarations of gratefulness that people enthusiastically participated in. We have also seen that there must be a priority given to policy changes and funding discussions for healthcare in general. Too many systemic vulnerabilities have been exposed in rural, urban centres and Indigenous and immigrant communities.

Vaccinations are key

As vaccination programs continue, the hope is that all eligible and able citizens will become fully vaccinated.
As we’ve been seeing, there is a direct correlation between the number of vaccinations administered and the shift
in community transmission. It’s only with the public’s involvement in all countries that immunizations will help reduce the threat level of the virus.

Traditional September events

For back to school, be it elementary, secondary, or post-secondary, we’re going to see a mix of teaching
and learning styles in place as part of a new reality. While many students and teachers have been learning through remote, online sessions for some time, it’s expected that pockets of the population will continue using these methods. For some, online learning has been a struggle; whereas others have thrived. With each term, teachers and instructors learn new techniques to help deliver classes most safely and effectively. Some programs may see an evolution where some students are present in the classroom, while others are remote.

With the end of summer, it’s also often a time to refocus efforts at work with added attention to our professions. Again, there may be some workplaces that are eager to welcome employees back to their physical spaces. Still, others will take more time to develop return-to-work plans and modify their environments for safety. Other employees who have become accustomed to alternate work arrangements must be ready to follow their employer’s expectations and instructions for when and how they will return. In some cases, employees may be permitted to continue their work from home arrangements.

Mental health: A shadow pandemic that workplaces can help address

People’s mental health was of concern before the pandemic, however through COVID-19, it has “accelerated…mental health and emotional distress” crises.(5) Workplaces can help by targeting “financial, physical and mental well-being” when working with employees.(6) Investments in training managers in mental health first-aid, assisting employees in making connections to resources and services that can offer help, and shifting the culture to be supportive are all initiatives that will help employees re-adjust over time.

Coping, building resiliency and moving ahead

In the early days of the pandemic, people were optimistic that life would return to normal, but it may not be the normal we knew. You may have heard the term “new normal” used in conversations where people pondered and tried to imagine the effects of all the changes we have experienced to date. We can see now that many uncertainties are starting to recede. It will take time and patience to develop new practices and protocols that will be supportive and make good sense. Instead of focusing on a “new normal,” perhaps it would be easier, for now, to consider what we’re experiencing as a “next normal”. A shift in our thinking here will help alleviate stress and be kinder to managing expectations without being overburdened. There will inevitably be changes, so learning how to cope can help reduce stress and anxiety.

Some easier ways to support this include:

• Take a self-imposed media break

– Sometimes you can be surprised and overcome by unproductive or negative thoughts and viewpoints expressed by social media connections. Recognize when social media and news media are elevating your stress levels and tune out. You may set daily limits or “mute” distressing content to give yourself a break.

• Get outside and keep moving

– Exercise is one of the best things you can do to stay healthy and find good well-being.

• Get enough rest

– Never underestimate the power of a regular sleep cycle. Sleep hygiene plays an integral part in “cleaning the brain,” which can help alleviate brain fog symptoms and may help protect against neurocognitive decline.(7)

• Get help

– Seek professional supports through various resources and services, including your Employee and Family Assistance Plan (EFAP).

– Don’t forget about free resources and collaborations such as Wellness Together Canada at wellnesstogether.ca. It provides people with counselling, coaching, and courses as part of a toolkit to improve their overall mental health and wellness in response to the stressors of the pandemic.

References:

1. Ross, F. (2018, June 8). Stress vs. Anxiety – Knowing the Difference is Critical to Your Health. Mental Health First Aid. https://www.mentalhealthfirstaid.org/external/2018…
2. American Psychological Association. (2020, September 21). What’s the difference between stress and anxiety? APA. https://www.apa.org/topics/stress/anxiety-differen…
3. Dartness, L. (2020, June 29). The Covid-19 changes that could last long-term. BBC Future. https://www.bbc.com/future/article/20200629-which-…
4. Ibid.
5. Grzadkowska, A. (2021 March 17). Organizations must stop ‘second pandemic’ of mental health. Insurance Business Magazine (Canada). https://www.insurancebusinessmag.com/ca/news/broke…
6. Ibid.
7. Liverpool, L.. (2019, October 31). A type of brainwave may help clean your brain while you sleep. New Scientist Journal. https://www.newscientist.com/article/2222016-a-typ…

by admin

Understanding Mental Health with Chronic Disease

Long-lasting health conditions such as heart disease, cancer, and diabetes are known to be the leading causes of premature death and disability in many countries in North America. For years, the World Health Organization(1) and the Pan American Health Organization(2) have correctly predicted the steady rise in those and other chronic conditions due to the effects of things like globalization and the growing middle class. These organizations have also indicated that long-term healthcare solutions must take a patient’s mental health, not just their physical symptoms, into consideration when deciding on a course of treatment.

In this article, we discuss the criteria that make a disease or illness chronic and how, if left untreated, it will affect a person’s mental health over time. We also offer helpful tips for those currently dealing with mental health issues related to a chronic condition, especially during the pandemic.

What is a chronic disease and/or illness?

A chronic condition tends to be persistent and long-lasting, with effects that compound over time, often lasting longer than twelve months.(3) One essential thing to know about chronic conditions is they can go unnoticed and untreated for long periods because they are hidden and affect patients internally, with a severity that increases over time. Patients with chronic conditions can be left feeling confused, frustrated and even hopeless in circumstances where their symptoms are very obvious to them but evade proper detection and diagnosis by their doctors. This can weigh heavily on the mental health of a chronically ill patient.

What effects do chronic diseases and/or illnesses have on mental health?

Eventually, a person who has been sick with a chronic condition will discover just how powerfully and fundamentally linked mental health and physical health is. They are twice as likely to develop depression and anxiety compared to those who are not chronically ill.(4) Having co-existing mental and physical conditions can and will diminish the quality of a person’s life throughout their illness, tending to end in longer durations of suffering and worse than average patient outcomes.(5)

Other common mental health conditions that are caused or affected negatively by a chronic condition include:

Mood and anxiety disorders
High levels of stress
Changes in body image and self-esteem
Poor self-care practices, which could lead to worsening physical symptoms
Suicidality

Although the mental health outcomes of a chronically ill person can seem grim, there are many proven ways to manage both the physical and mental impacts of disease and improve their quality of life.

Tips on managing mental health when you have a chronic disease and/or illness

You don’t feel yourself when you’re in pain, in the middle of a flare-up, or just unable to engage in life the way you can without the chronic symptoms of your condition. Yet, there are identify-affirming and depression-lifting activities that can help. Pay attention to how you feel on a given day, and choose a tip below that suits your moods, needs, and energy level.

Physical exercise

Evidence from many studies shows us that regular exercise can improve a person’s mood. Walking is an excellent starter option, as it is free, locationally flexible, and can be done while socially distancing. You may prefer more adventurous activities like trail biking, rock climbing, or paddling on the water. Build a routine that incorporates various activities and consult with your doctor to ensure that the plan works with the chosen course of treatment without causing additional harm.(6)

Mindfulness or meditation

Studies suggest that just 10 minutes of quiet reflection, deep breathing, or guided imagery can not only relieve stress, but it can even increase one’s overall stress tolerance.(7) There are many guided meditation apps and videos available online, or you can make your meditation your own by listening to relaxing music, sitting in nature, or doing some light stretching as you meditate.

Serving others

For some people, purpose reveals itself through connections to others through serving them. Some seek meaning through spirituality and religious affiliation in their volunteering. You can explore whatever types of communities you value, like a cleanup program or a companionship program for ageing veterans.

Group and solo counselling

Your healthcare provider needs to know how you are feeling, both physically and emotionally.(8) Coping with a chronic condition can increase the stress of everyday life and affect your feeling of well-being. Depression and anxiety can make it challenging to manage and treat your condition. Your provider can help you explore the best way to address your feelings, which may include referrals for counselling, a social worker, a support group, or other vital support to cope with the challenges of a chronic condition.

Chronic conditions and COVID-19 considerations

The most current information suggests that older people with chronic conditions are at higher risk of developing more severe illnesses or complications. Patients at higher risk for COVID-19 complications include more senior people with chronic conditions such as diabetes, heart disease and lung disease. While most people with COVID-19 recover, those with chronic conditions are also at higher risk of death if they become ill.

Patients at higher risk for COVID-19 complications due to a chronic condition must take the same measures to avoid influenza, colds, and other diseases, such as washing their hands regularly and avoiding touching their face.(9) They must also avoid large gatherings and stay away from other people who are ill. Of course, the downside to this is that isolation from people and outdoor activities puts a person who is already sick at further risk of depression, anxiety, and other mental health conditions.

How to help those with a chronic disease and/or illness

If you are reading this because you are the friend or family of someone going through a chronic condition, know that you can do things to help.

Get informed.

The more you know about a chronic condition, the better equipped you’ll be to understand what’s happening to the person you care about and why. Direct your questions to the patient’s doctor or nurse to get the most straightforward answers about their diagnosis and course of treatment.

Perform mental and physical health check-ins.

Check-in on the person you care about regularly and try to notice any changes in the type or severity of the symptoms they are experiencing. Not only will this help you in empathizing with their struggle, but it should help you both get a clear idea of how they are reacting, physically and mentally, to their treatments.

Make a lifestyle change in solidarity.

Treatment for just about any chronic condition involves lifestyle changes — stopping smoking, losing weight, exercising more, and shifting to healthier eating habits. If you can, try to adopt those same changes to improve your health and show support for the person you care about who is chronically ill. It usually pays handsome dividends, ranging from feeling better to living longer.

Understand the symptoms of depression.

Dark, gloomy moods plague many people with chronic diseases and can hamper even a determined patient’s
best attempts to maintain their health. Knowing the signs of depression can equip you to intervene and disrupt
these feelings constructively and beneficially, including mood-lifting activities (as suggested in a previous section) or medication.

Prepare to talk frankly about end-of-life decisions.

The diagnosis of a chronic condition tends to make one come to terms with the idea of a premature death caused by the condition.(10) If you find yourself having conversations with the person you care about that focus on death and end-of-life decisions, do what you can to become informed about the processes behind things like do-not-resuscitate orders, funeral and burial arrangements and estate management. Although these are typically uncomfortable subjects, the patient deserves the peace of mind of controlling what happens if and when they do pass.

It is common for a person’s mental health to slip while dealing with chronic condition but it is essential to remember that not all chronic conditions lead to premature death. Many people can live long and fulfilling lives if they learn to manage the symptoms of their illness, which includes those connected to mental health and overall happiness. Temporary feelings of sadness are commonplace in cases of chronic conditions. Still, suppose these and other symptoms last longer than a couple of weeks. In that case, a person may need additional help from their healthcare professionals, family, and perhaps even their workplace to make coping with and enjoying life as easy as possible despite challenging circumstances. From physical activities to mentally stimulating challenges and even medications, there are many courses of action for someone who is facing a long-term condition that could diminish their mental health. When in doubt, refer to a healthcare professional for guidance on which activities will be the most and least beneficial depending on the specific diagnosis and the current status of the person’s health.

References:

https://www.pwc.com/gx/en/industries/healthcare/emerging-trends-pwc-healthcare/chronic-diseases.html
https://www.paho.org/hq/index.php?option=com_content&view=article&id=1646:chronic-diseases-americas-fact-sheet&Itemid=40721&lang=en
https://www.cdc.gov/chronicdisease/about/index.htm
https://ontario.cmha.ca/document-category/mental-health-and-addictions-conditions/
https://www.nimh.nih.gov/health/publications/chronic-illness-mental-health/index.shtml.
https://hss.mediasite.com/mediasite/Play/887b823f007045f48c6ca79f42411fe41d
https://www.sciencedaily.com/releases/2017/05/170501094325.htm
https://www.hss.edu/playbook/living-with-chronic-illness-top-10-tips-to-emotional-well-being/
http://www.bccdc.ca/health-info/diseases-conditions/covid-19/priority-populations/people-with-chronic-conditions
https://www.health.harvard.edu/staying-healthy/10-steps-for-coping-with-a-chronic-condition

by admin

Living a Fulfilling Life

Many people have encountered times when they feel a bit restless and yearn for adventures and new experiences. Scratching those proverbial itches can help someone feel that their life has purpose, focus, and clarity. Having a sense of purpose and direction can lift our spirits, improve mental well-being and leave you feeling more fulfilled.

Let’s be clear: this is not merely about following life lessons or ticking off things on a “bucket list.”(1) Fulfillment requires introspection, contemplation, reflection and acceptance as catalysts in the pursuit of happiness. Feeling fulfilled is an important part of living life with intention and purpose. There are many factors we will look at that influence how you define fulfilment. We’ll also be sharing suggestions about how you can take control of your life to improve your mental, physical and emotional health and wellness, especially as COVID-19 continues to impact our lives in ways that we never imagined.

What does it mean to be fulfilled?

The specifics of what makes you feel fulfilled will differ from someone else. Fundamentally, these revolve around the same basic set of ideas. Fulfillment is a state of being satisfied with what you’ve achieved after following your goals, developing abilities and habits, and acting on your intentions. It’s living comfortably within your set of values, without regret, while integrating both societal and cultural expectations along the way.

One way to gauge how fulfilled you feel involves looking at different aspects of your life. This kind of reflection can determine what helps you navigate personally, career-wise, and within your relationships. It’s important to consider how societal and cultural influences affect how personally fulfilled you feel and being prepared to step away within legal guidelines freely to discover and embrace your values. For example, society and cultural influences cast judgment about whether someone is single or married; whether they are a parent or not; and even whether they own or rent their home. On the career front, you might reflect on your education, job performance, or financial achievements. However, as you evaluate, you also need to consider that you may be comparing yourself to another person. If so, ask yourself why? Do you feel that you need to compete with others in finding fulfillment? What is it about that other person that you aspire to? While a bit of competition can be motivating, focussing too much on comparisons with someone else’s ideals can have the opposite effect. You want to reflect and work towards your own goals and dreams, not arrive at a one-dimensional creation. Given that consideration, you may discover that you are giving less time, energy and focus to the relationships you have with other people in your life. It may be something that you want to change. It’s good to look at the complexity and depth within your relationships because “good relationships keep us happier and healthier. Period.”(2)

The relationships factor

We often neglect our relationships and don’t make the necessary investments because we trade them for what we believe to be more critical or urgent. But in actuality, it’s the genuine connections we have with others that may have a more significant influence on our sense of fulfillment than we realize. Harvard professors Grant and Clueck conducted a series of studies that initially followed two groups of men to see if they could observe the factors that led people to have happy and healthy lives.(3) The researchers tracked 724 participants from “varying walks of life over the course of
75 years.” They revealed that “the quality of our life – emotionally, physically, and mentally – is directly proportional to the quality of our relationships.”(4) It’s the quality that’s key, and the depth of the relationship matters because “just knowing a lot of people isn’t enough.”(5)

There’s a lot of good that happens for our sense of fulfillment when we invest in genuine connections with people through meaningful relationships. We live shared experiences and have interactions that allow us to develop a social skill referred to as “Positive Alacrity,” which is defined as “creating intentional micro-experiences that cause an emotional uplifting in others.”(6) In short, it means that the frequency, mode and duration of our interactions can build meaningful, emotional currency within our relationships because “by uplifting others, we inadvertently uplift ourselves.” For example, when we connect with others consistently, using various communication modes that are founded in positive gestures and involve words, visuals and touch, we feel much better about ourselves. We can express our gratitude that they are in our lives. Another set of influential studies backed the power of these positive gestures and their ability to influence people’s happiness.(7) Participants completed tasks such as writing a short handwritten note, taking a minute to thank someone in person, gifting a small token of appreciation, and writing a longer letter, then reading it aloud to the recipient. The results showed that participants reported “increased happiness and decreased depression for a full month after completing the action[s].”

What else can influence your sense of fulfillment?

Experiencing close and supportive relationships helps you increase feelings of happiness and fulfillment. But other influences can affect how easy or difficult it might be to get there. Your family history, different life events you experienced, personal beliefs you developed and personality traits all influence your sense of fulfillment. Social messaging heard over the past few decades has revolved around a belief that people “deserve” to live out their dreams and that reaching your achieving big-ticket goals will also put you on the right track to finding true happiness. However, realistically, many people continue to live very fulfilled yet unextraordinary lives. There is no harm in having a pragmatic sense of purpose. On your quest to achieving fulfillment, you will need to spend time thinking about what motivates you.

Finding motivation

Consider this list as you reflect on your motivations

Think about your “why.” It could be someone or something you love to do, but there is a purpose for your actions.
Evaluate your life. Look at your family, friends, career, finances, health, relationships and fun; assess them on a scale of 1 (needs improvement) to 10 (totally awesome). Look at your low scores and describe what it would look like as a 10. Contemplating this could help you determine priorities.
Be realistic when facing challenges. It is not easy, and not everything will go your way. Learn from mistakes and recognize the contributions they make along the way.
Think of who is in your support network – family, friends, doctors, etc. and accept their help to get you back on track.
Recognize, track and celebrate your progress, no matter how small. It will give you a record of where you’ve started and how far you’ve gone, showing your movement and growth over time.
Keep moving forward. It’s okay to take breaks and engage in reflection to revisit your goals.

Still, goal setting can be a big help

Establishing goals can help you become more successful. It can also give your brain a boost of positive endorphins by helping you recognize and realize your achievements. You shouldn’t feel that you need to set drastic measures to be effective. Setting several smaller, more focused, manageable, reasonable, and achievable goals can be far more beneficial than chasing after lofty, unattainable and broad targets.(8)

There is also a tremendous benefit for using “goals [to] set direction” and “systems [to] build progress.”(9) For example, take the time to recognize the necessary activities along the way to achieving a goal. You will often have a greater sense of fulfillment and achieve more happiness that builds from that momentum. You might also identify anti-goals or things you don’t want to achieve. This approach allows for a reverse-engineering of your priorities to, in turn, give you more precise focus.

What you want to avoid is a situation where the goals are created without personal reflection and simply for the sake of having some written down. Suppose you don’t do the thinking to ensure they are purposeful. In that case, goals can make you feel worse about a situation because “if a goal is too vague, it’s harder to reach, and you don’t know when or if you’ve gotten there.”(10)

Keep an open mind and don’t rush when seeking fulfillment

Ideally, you want to ensure that awareness of your present physical, mental, and emotional health and well-being all factor into the sense of fulfillment you feel. It may be necessary to slow yourself down enough to enjoy life and gain the insight you are seeking.

Here are some tips that might help in your quest.(11)

Recognize and release things that are outside of your control. You’ll reduce worry and feel better. Go with your instincts.
Branch out of familiarity to try new things.
Live in the present. Being anchored in the past can be counterproductive and keep you from moving forward. Similarly, focusing on the future will only help you miss the beauty of the here and now.
Be kind and be appreciative. Share love and gratitude. Dr. Daniel Glaser, a prominent neuroscientist, shared this: “It’s amazing what you can achieve if you don’t care who gets the credit.”(12)
Life is what happens when you don’t pay attention to your surroundings. Remind yourself to experience life first hand, not through the intermediary of a screen.
When in unfamiliar situations, look for familiar things and form connections to give you a greater sense of security. It’s okay not to have the answer, perhaps you first need to live the question so you’ll experience the answer one day without even noticing.(13)
Be yourself and live with integrity, even when no-one is looking.
Choose where you invest your energy. It’s okay to redirect it if it’s draining you.
The journey to fulfillment isn’t global; it’s within you. Form a connection with your entire self by practicing exercise, good nutrition, mindfulness, healthy sleep hygiene and becoming attuned to your spirituality.
Recognize that COVID-19 has likely had a significant effect on your sense of living a fulfilled life. Acknowledge any challenging feelings as a way to help your emotional, physical and mental health. Consider how things will begin to change as vaccinations ramp up and Public Health restrictions ease.

Just remember that introspection, contemplation, reflection and acceptance can help you find fulfillment on your terms.

Recognize that your own needs and benefits are important.(14)
Clarify your values and use them as your personal GPS.(15)
Have the confidence to define what you really need and want, being honest with yourself.(16)

You are in charge of creating your reality and, therefore, your sense of fulfillment in life. Don’t’ be fearful. Move forward at your own pace, but don’t get caught up in rushing towards an imaginary finish line, or you may miss seeing all of the wonders along the way. It’s an amazing journey, not a race.

References:

1. Reiner, R. (Director). (2007). The Bucket List. [Film]. Warner Bros., Zadan/Meron Productions, Two Ton Films https://www.imdb.com/title/tt0825232/

2. Waldinger, R. as cited in Ewers, P. (2018, January 25). Want a Happier, More Fulfilling Life? 75 -Year Harvard Study Says Focus on This 1 Thing. MISSION.ORG. https://medium.com/the-mission/want-a-happier-more…

3. Harvard University. (n.d.). Study of Adult Development. Harvard Second Generation Study [Website] https://medium.com/the-mission/want-a-happier-more…

4. Ewers, P. (2018, January 25). Want a Happier, More Fulfilling Life? 75 -Year Harvard Study Says Focus on This 1 Thing. MISSION.ORG. https://medium.com/the-mission/want-a-happier-more…

5. Ibid.

6. Ibid.

7. Ibid. The Science-Backed Power of Positivity [Section]

8. Tank, A. (2019, May 27). How to set goals that don’t make you miserable. Fast Company. https://www.fastcompany.com/90355381/how-to-avoid-…

9. Ibid.

10. Hampton, D. (2018, February 25). How Setting Goals Can Help and Hurt Your Mental Health. The Best Brain Possible. https://thebestbrainpossible.com/goals-mental-heal…

11. Coulson, L. (n.d.). 10 Choices That Lead to a Happy, Fulfilling Life. Tinybudda.com. https://tinybuddha.com/blog/10-choices-lead-happy-…

12. The Guardian Masterclasses (2016, July 8). How to lead a more fulfilling life – neuroscientists, life coaches and doctors share their advice. The Guardian.com https://www.theguardian.com/guardian-masterclasses…

13. Ibid. Paraphrase of a quote from Rainer Maria Rilke.

14. Glaser, D. Dr. from The Guardian Masterclasses (2016, July 8). How to lead a more fulfilling life – neuroscientists, life coaches and doctors share their advice. The Guadian.com https://www.theguardian.com/guardian-masterclasses…

15. Buckland, F. from The Guardian Masterclasses (2016, July 8). How to lead a more fulfilling life – neuroscientists, life coaches and doctors share their advice. The Guadian.com https://www.theguardian.com/guardian-masterclasses…

16. Clarke, S. from The Guardian Masterclasses (2016, July 8). How to lead a more fulfilling life – neuroscientists, life coaches and doctors share their advice. The Guadian.com https://www.theguardian.com/guardian-masterclasses…

by admin

Healthy Relationships

When the COVID-19 lockdowns started last year, many aspects of our lives changed, and in many ways, we have adapted. Whether it’s through technology or “unplugging” for some quiet time, people have found ways to work, connect, and keep their mental health goals in sight. It has not been easy for many people, and some have found it especially hard to maintain healthy relationships during periods of lockdown, physical distancing and other safety protocols implemented to slow the spread of the virus and rates of infection. If recent times have been tough on you and the people you care about, this guide to maintaining healthy relationships during the COVID-19 pandemic is full of tips to help you through.

What are the foundational characteristics of a healthy relationship?

By definition, healthy relationships bring out the best in people and help to make us feel good about ourselves. That does not mean everyone in a relationship will be blissfully happy, one hundred percent of the time. A healthy relationship is a lot like a secret family recipe, it requires the right balance of a variety of ingredients, plus a few “secret ingredients” like joy, fun, and love. Here are a few of the main components of good, healthy relationships:

At the top of the list are mutual respect with open and honest communication.1
Individuals in a healthy relationship should feel safe in their connection and physically safe at home.
Both people should feel supported, but they should also feel autonomous enough to maintain the level of independence they are accustomed to and desire.
Equality and compromise help keep things balanced even when you find yourselves at odds or disagree.

As you can see, many of the “ingredients” that go into a healthy relationship would fall under the categories of work and sacrifice. Still, we cannot forget to have fun in our relationships because that’s the sweet treat that reveals itself to us when all of the above factors are working in harmony.

How could maintaining a healthy relationship help one live longer?

Our relationships, romantic or otherwise, hold massive sway over our emotional and even physical well-being. In fact, various studies have shown the importance of social relationships and the health benefits too.2 Good relationships, directly and indirectly, help reduce stress, encourage healthy lifestyle choices, increase our sense of purpose, and therefore our direction in life. Maintaining healthy relationships could even help you live longer. Despite the benefits, we tend to allow barriers to get in the way of us forming, maintaining and growing healthy through our relationships. Here’s why:

1. We are prone to holding on to negative relationships

We tend to hold onto negative relationships that affect our health, whether they result in some power struggle or abusive discourse, or perhaps the partnership is one of untreated addiction and co-dependency.

2. We feel we don’t deserve it.

Sometimes it’s a deep-seated pain or trauma that prevents us from forming and maintaining healthy bonds with those we care about. In these cases, therapy may be necessary to break down those barriers that prevent an individual from seeking healthy friendships and/or wholesome romantic connections.

3. We are currently restricted to social “bubbles.”

Beyond the above, we also must factor in the current restrictions on meeting with people outside of our social “bubble” as directed by COVID-19 experts and government bodies. Our social circles may have diminished for over a year, causing friendships to feel strained or as if they are on pause. Even as the restrictions ease slightly, the rules around social distancing mean that life won’t go back to what it was before the pandemic as quickly as we may have hoped.

How to achieve, maintain, and build a healthy relationship

Despite the difficult conditions encountered during the pandemic, there are plenty of things we can do to keep our relationships healthy, strong and thriving. Whether you are living together or apart, here are four small, everyday actions that can help to make a significant difference.

1. Have regular catch-ups.

Regular catch-ups with the important people in your life can help combat negative feelings and keep you emotionally connected. We’re fortunate that technology gives us so many ways to connect with the people we care about, even during a lockdown. Whether it’s video chatting, social media, sending messages throughout the day, or calling on the phone, make sure you choose a comfortable method for both parties.3

2. Participate in shared activities.

Games, cooking, watching a movie, writing a song, and taking an online course.

3. Send a care package, or write a letter.

One way to maintain some similarity of a physical connection is to send something nice to the people you care about most. Now’s your time to get creative and thoughtful. From hand-written letters to care packages full of goodies, sending something tangible can give the people you care about a considerable boost. Include some of their favourite things—snacks, stickers, a magazine or craft supplies—and encourage them to write back.

4. Make plans.

Create a shared document, Pinterest board, or calendar for a future project or event. Start planning that vacation or road trip you’ve always wanted to take. Launch a side hustle. Think about how you can celebrate an upcoming birthday or another holiday.

Tips on improving existing relationships

For many of us, maintaining healthy relationships in a pandemic means navigating the complexities of living together with friends, family, and children. Here’s how to do that while maintaining some level of freedom and comfort.

Give each other space.

Give each other as much space as possible. A home situation that allows for each individual to work or “escape” to separate rooms during the day is ideal and should help maintain some level of privacy when working at home. Smaller spaces will take some work, creativity, and patience to create enough space for each other. When space is feeling like a shrinking commodity, it’s time to consider finding alternative space, like outside on a walk or in the shower alone.

Use check-ins to stay on track.

Regular check-ins are helpful for couples, family members and friends who live together. These check-ins should cover several things, including your and your partner’s emotional well-being, how you are feeling about the boundaries and expectations you have set for yourselves and each other, what works, what doesn’t, and how you can improve.

Set boundaries and expectations.

Things that work for one person may not work for that same person in a slightly different situation or even on a different day. That’s why communicating boundaries and setting expectations is so helpful when we are living and working “on top of each other.” Boundaries could cover anything from defining who gets what workspace, when the time for breaks is made, and when alone time is necessary. It may also require having time around the house that is entirely silent to aid deep thinking, research and study.

How and why we should remove unhealthy relationships from our lives

You may find yourself stuck in an unhealthy relationship during this pandemic, and the best option is for you to leave or otherwise remove this relationship from your life. Even if the connection is long-standing, it is essential to remember that a relationship shouldn’t continue solely for the reason that it’s been maintained for a decent amount of time.

Make a plan.
Break from the cognitive dissonance makes it harder to break free of bad relationships, especially long-lasting ones.
Being aware of the way your mind can play tricks on you can help you avoid this trap.5
Ending a relationship can be a drawn-out and painful struggle, and not easily done alone. Gather a good support team to keep you on track and help you fill your life with healthy, positive activities.

In the end, all kinds of challenges will continue to present themselves as the COVID-19 pandemic and the fallout from the pandemic continue. No matter the living conditions, it can be a difficult time for everyone. It’s also a time where having healthy relationships is more important than ever.

While we may be scared, we are also all in this together. Be kind towards yourself and those you care about. If you are struggling and feeling helpless, individually or relationally, please reach out to a trusted friend, counsellor, sponsor, or therapist for help.

References:

by admin

Children and Youth Mental Health

We are becoming more familiar with the effects that stress has on our everyday lives. As adults, the pressures we feel at work or home affect our ability to live well. In many instances, we experience stress related to finances, our health, family members, and finding enough time in the day to get everything accomplished. Sometimes it can be debilitating and completely overwhelming, and we need to enlist support from professionals for the benefit of our mental health.

It’s important to remember, that although children and youth today face similar experiences of growing up that most adults can relate to, there is an entire slate of new pressures unique to their generation. There’s a tendency for adults to think that “kids these days” have it easy compared to their own experiences as children. However, researchers have discovered that “our assessments of young people are almost certainly marred by faulty assessments of our own past character and abilities.”(1) Taking time to appreciate the realities that today’s children and youth face without this kind of harmful and subjective bias, may help us better understand the unique complexities that children face daily and may contribute to a mix of mental health crises that cannot be overlooked or taken lightly.

In this article, we explore a wide range of contributing factors that parents and caregivers should be aware of, possible reasons as to why children and youth are having difficulty coping with life stressors. We also look at the effects that the COVID-19 pandemic is having. We’ll share some suggestions on how you can contribute to building their confidence and resilience and establish boundaries that can reduce stress and promote positive mental, emotional and physical health and wellness practices.

The kids are alright, aren’t they?

Each generation grows up with distinct events that mark their childhood, and remarkably, regardless of the decade, the catalysts that cause children to worry all tend to collect under the same umbrella: learning how to find their way while growing up in a destabilized world. Suppose you look at the additional influences that personal computing, technology and the Internet have had recently. In that case, it becomes clear that both the volume and categories of information that children and youth have been exposed to in recent decades cannot be directly compared to the experience of children growing up in the 60s, 70s, and 80s. While it’s wonderful to have such transparency and connectivity, research is revealing that there are repercussions.

Today, children and youth are experiencing unique and serious mental health challenges that should not be overlooked, diminished or rationalized as a regular part of growing up. Regardless of what is believed to be causing the problems, statistics show children, youth, and young adults’ mental health concerns need careful and immediate attention by parents and other adults.

In January 2020, a Youth Mental Wellness survey across Canada of 400 youth between the ages of 10 and 20 revealed that 32% of respondents contemplated or attempted suicide.(2) Canada has the third-highest youth suicide rate in the industrialized world. Approximately 446 youth aged 10-24 die this way each year. Males (of all ages) account for 75% of suicides. Further, 59% of the respondents did not know where they could get help managing their mental health.(3)
80% of children and youth with a diagnosable anxiety disorder and 60% with diagnosable depression do not get treatment. Untreated child anxiety leads to psychiatric disorders.(4)

What types of mental health challenges are most common?

While there are many different facets to consider regarding children’s behaviour and mental health, it’s important to differentiate between common occurrences and those that may cause more significant concern and intervention. Anxiety, mood disorders and depression tend to be most prevalent in children, youth and young adults.

Anxiety

Anxiety is a normal part of childhood and is usually temporary and harmless, but for some children, their responses to situations become prolonged, chronic, and intensified.(5) As part of a developmental phase, for example, a child might play with an imaginary friend, worry about monsters in the closet at bedtime, or want to eat foods of a particular colour. In youth and young adults, anxiety may appear in strained relationships with peers and family, avoidance and withdrawal from anxiety inducing situations that make them feel nervous or shy. It can also manifest as extreme fatigue, insomnia, and trouble focusing and concentrating on tasks and activities, leading to irritability and frustration.

When these types of behaviours don’t diminish over time, it may indicate the presence of an anxiety disorder. Not being able to move forward with the usual supports such as reassurance and encouragement can cause distress for everyone involved. It’s worthwhile seeking professional help. Anxiety disorders in untreated children can result in psychological and physical problems that continue through youth and into adulthood.

Working with qualified medical professionals can help determine if a behaviour observed in a child is cause for concern. While it’s true that stressful situations such as strained relationships with family and friends, losing someone close, moving, natural disasters, and educational demands can all contribute to anxiety, it’s important to note that stress alone is not a cause. A behaviour that has increased in both duration and intensity may indicate that the developmental differences noticed indicate a shift towards an anxiety disorder. It’s important to understand that when a child or youth has an anxiety disorder, it is “not a sign of weakness or poor parenting.”(6)

Untreated anxiety disorders can affect academic performance and social experiences. Youth and young adults may also be more susceptible to substance abuse. However, there are treatments available to help, such as Cognitive Behavioral Therapy (CBT), Exposure and Response Prevention Therapy (ERP), Acceptance and Commitment Therapy (ACT), Dialectical Behaviour Therapy (DBT), as well as carefully prescribed antidepressant and anti-anxiety medications.

Depression

It’s not unusual for children, youth and young adults to experience sadness as a normal reaction to difficult situations. What can be worrisome is when the sadness or similar feelings last longer than two weeks, and daily activities are affected. If there is a family history of depression, children and youth could be at increased risk

of developing the condition. Sometimes anxiety disorders and depression occur together.

We have included a list of symptoms that may be indicative of depression. Some parents may feel that many items within this list are prevalent and common when living with teens. Keep in mind that may be part of the problem.

The symptoms may not be viewed with an eye towards mental health struggles, so they are often ignored. Studies show that only 1/3 of children and youth have received help from a mental health care professional, and the overwhelming majority don’t know where to get help.(7)

Appearing depressed and reclusive, frequent sadness or crying
Withdrawing from friends and activities
Being irritable and experiencing frequent mood swings
Having difficulty sleeping – with both going to sleep and staying asleep
Exhibiting changes in eating habits – no appetite, over-eating, or reluctance to eat with other people which may lead to or be indicative of an eating disorder
Having low energy, low self-esteem and low self-worth
Experiencing thoughts of death or suicide, including making a plan

When someone experiences depression at an early age, they are at significant risk of developing other major psychiatric disorders as an adult. Helping to obtain treatment when these events happen is critical to establishing acceptable treatment practices and a model of commitment to communication, discussion while removing bias and normalizing life-long mental health hygiene.

The brain is a wondrous thing

We know that a lot is going in the minds of children and youth today. For a long time, it was thought that brains were fully developed by the time we were about nine years old. However, research emerged in the 1990s illustrating that our brains continue to grow and develop, not stopping until approximately age 25. Between 10 and 25, our brains are busy with a complicated rewiring of our synapses that reinforce the structure and help create brain communication efficiencies that are unique and distinct from adults. We see this in MRIs (Magnetic resonance imaging) that show teenagers using “different regions of the brain to accomplish tasks when compared against adults or children.”(8) This rewiring order contributes to the irrational thinking, unpredictable behaviour, risk-taking, and feelings of invincibility that we associate with growing up. It also means that activities we expect children and youth to excel in because they have achieved a chronological age, may be very difficult for them to complete because a part of their brain hasn’t fully developed yet. Having an awareness of brain development and being willing to compromise on expectations while providing instruction where gaps occur can help us to better understand one another.

We can also empathize with many of the unique high-school and post-secondary stresses associated with so much time focussed on choosing a career path. Perhaps, some of the challenges often seen regarding the completion of high volumes of post-secondary course work and some of the mental health struggle students often experience when living away from home for the first time make sense.

The scourge of screens

For elementary school aged children, high school youth and even post-secondary youth or young adults, the pervasiveness of technology and “screen-time” affects not just physical health but also mental and emotional wellness. Studies have shown that screen-based activities can generally lead to “consistent patterns around multiple different concerning outcomes, such as depression, anxiety, problems completing tasks and increased arguing” (Primack, 2018, as cited in Heid, 2018).(9)

While it may be easy to blame technology and the Internet for everything that’s going wrong in our children and youth’s minds, we need to pause and reflect on the reality of how different the world is today from when we were their age. Today’s children and youth have grown up with touch-screens and access to information through the web. Movies and TV viewing doesn’t necessarily happen on television. Getting a mobile/smart phone is now associated with coming of age and serves as a modern rite of passage. Essentially, a world of convenience and distraction are at their fingertips.

While Bill Gates recommends waiting until age (14), many children and youth receive their first smartphone at ten years old.10 Within another two years, half of them will have access to their first social media accounts on platforms like Instagram, SnapChat and TikTok. Adding boundaries and limiting screen time is a must because of its addictive nature. Children and youth are currently spending about 5 hours or more a day on screens, which doesn’t include time for online learning.(11) Parents must also be willing to have regular open discussions about appropriate usage and safety.

Cyberbullying is rampant and can be challenging to navigate alone. Many tragic stories of devastating harassment and bullying have led to children and youth suicides because they feel there are no alternatives.
Influencer culture has cultivated unrealistic expectationsin the minds of many children and youth as they aspire to become a “YouTuber” and find instant fame and wealth.
“Reality” based content is not realistic. It often exposes children and youth to highly sexualized content, diet culture and body shaming, which can have detrimental effects on self-image that are still developing.

The Internet and particularly social media offer an attractive collective space for children and youth to participate, share concerns, and learn more about current issues like the environment, personal safety from abusive situations, politics, racism, and sexual identity. Connectivity is not just a way to obtain additional information; it’s also used to build friendships, express positions on causes and develop an awareness of current events.

It’s also a space where LGBTQ2+ youth can come out publicly and indicate their beliefs. While there is a mixed response and some face criticisms and disturbing comments on social posts, this space can provide a safe forum where like minds can connect. It’s something to think about as we’re reminded that the suicide risk is 14 times higher for children and youth who identify as LGBTQ2+.(12)

How has COVID-19 added an extra layer of complexity?

Over a year into the pandemic, children and youth’s lives have been transformed in ways that we never thought possible. All of the worry and stress around social distancing, masking and hand-washing may be diminishing because it’s become part of a new routine. Still, other aspects have created psychological and emotional scars.

Living with a stay-at-home order has meant that routines and social interactions have mainly been thrown out the window as parents try to cope and comply with frequent changes to procedures. School attendance may be “on” for children and high schoolers unless there is a lockdown or public health order not to attend. Setting up remote learning at home has been particularly challenging in some cases. It’s unfamiliar, and many people in the same household may be competing for the same resources to complete their learning. Even though post-secondary studies have been almost exclusively online, similar challenges exist. In every case, and despite the best efforts put forth by educators, students of all ages are experiencing online learning fatigue.

There is also a tremendous sense of loss. Children and youth have missed being able to hang out and socialize with friends. Older youth and young adults may have experienced job losses or conversely moved into roles as frontline workers, assuming some measure of risk working in public capacities and being exposed to COVID-19 infection. There are still questions about missed events such as prom, graduation, and convocation ceremonies that seem likely not ever to occur for those who experienced the grinding halt early on.

Some may be living in dangerous home situations where they cannot escape abusers or experience poor nutrition due to food insecurity. Still, others may have had to take on responsibilities beyond their years to care for sick family members.

One of the best things to do when COVID-19 adds additional stress is to implement more structure into daily activities and establish stronger routines as needed. Setting aside time for socializing through physically distanced walks outside with friends can help address the lack of in-person interactions. It also promotes exercise, which itself is a helpful treatment for symptoms of depression.

Where can you look for help and support?

Recognizing early signs of mental health struggles in children and youth is an essential first step. Remember

that these can be both emotional and physical, but it’s

the prolonged presence and intensity that should trigger involvement from a doctor or mental health care professional.

Here are a few commons signs that may warrant further discussion:

Withdrawal and difficulty relating to family and friends
Difficulties in school (inability to focus, concentrate, or plan, maintain work volumes, low grades, problems with punctuality and performance)
Excessive fatigue or not being able to sleep
Lack of interest in eating, personal care and hygiene
Complaints of stomach-aches, headaches or other physical discomforts

To help, parents can create a sense of security by having age-appropriate, honest and open discussions that either you initiate or your child or your youth begins. Offer reassurance and show respect by listening to understand. For example, if a conversation leans towards current events, first get a sense of their views and what they know. Don’t over-explain. Fill in the blanks as needed. Seek their opinion and critical thinking and try not to overshadow what they share with your own beliefs. Parents can also recommend positive and highly credible online resources such as Kid’s Help Phone, YMHC (Youth Mental health Canada). Children and youth can have discussions with anonymity and leverage online mental health supports.

Here are some other ideas for being supportive:

Model healthy unconditional expressions of love and ensure that boundaries for behaviour expectations and household contributions have been established and are met to build discipline, life skills and confidence, with an eye toward eventual independence.
Ensure healthy nutrition and regular eating habits with food that supports brain and body development. Avoid body shaming. Appreciate sensitivities to changes happening as they grow and develop.
Discuss optimal sleep habits and the need to disconnect. Consider a requirement to leave devices outside of bedrooms and sleeping areas. You may also be able to place connectivity restrictions on WIFI for certain times of the day or even specific devices.
Model regular physical activity and encourage play and participation.
Seek professional help when you notice behaviour changes or shifts. Don’t shy away from arranging counselling and therapy. Maintain involvement but be respectful of older youth’s need for privacy.
Think of their brain neuroplasticity. Use emotional intelligence to avoid conflict. Recognize when you need to de-escalate a situation and give them at least 20 minutes to reset and stress hormones to dissipate.

Above all, approach relationships with an open mind and seek information so that you are better informed. Let your child or youth guide discussion or explain things. Ask questions. You don’t need and won’t have all of the answers, and that’s okay.

References:

Stillman, J. (2019, October 25). A New Study Reveals the Surprising Reason Why Every Generation Complains About ‘Kids These Days’. Inc. https://www.inc.com/jessica-stillman/a-new-study-reveals-surprising-reason-why-every-generation-complains-about-kids-these-days.html
Youth Mental Health Canada, YMCH. (2020, January 10) Survey Shows Alarming Number of Young People Have Considered Suicide. https://ymhc.ngo/blog/2020/01/survey-shows-alarming-number-of-young-people-have-considered-suicide/
Youth Mental Health Canada, YMHC. (n.d.).Youth Mental Health Reality section https://edu.ymhc.ngo
Child Mind Institute, Inc.(2015). Children’s Mental Health Report. Who doesn’t get treatment? [Section] (p.8). Early anxiety leads to later psychiatric disorder [section] (p.9) Child Mind Institute. https://childmind.org/downloads/2015%20Childrens%20Mental%20Health%20Report.pdf
Anxiety Disorders Association of America, ADAA. (n.d). Anxiety Disorders in Children. ADAA. https://adaa.org/sites/default/files/Anxiety%20Disorders%20in%20Children.pdf
Ibid.
Hamilton Health Sciences. (2019, April 17). Hamilton researchers find one in five children have a mental health disorder. Hamilton Health Sciences. https://www.hamiltonhealthsciences.ca/share/ontario-child-health-study/
CBC Radio. (2020, January 31). Inside the teenage brain: How science is helping us understand adolescents. Canadian Broadcasting Corporation. https://www.cbc.ca/radio/ideas/inside-the-teenage-brain-how-science-is-helping-us-understand-adolescents-1.5443307
Heid, M. (2018, October 29). There’s Worrying New Research About Kids’ Screen Time and Their Mental Health. Time. https://time.com/5437607/smartphones-teens-mental-health/
Curtin, M. (2017, May 10). Bill Gates Says This Is the ‘Safest’ Age to Give a Child a Smartphone. Inc.com https://www.inc.com/melanie-curtin/bill-gates-says-this-is-the-safest-age-to-give-a-child-a-smartphone.html
Pappas, S. (2020, April 1). What do we really know about kids and screens? Growing up digital [Section]. American Psychological Association. Vol.51,
No. 3.
https://www.apa.org/monitor/2020/04/cover-kids-screens
Canadian Mental Health Association (CMHA) (n.d.). Lesbian, Gay, Bisexual, Trans & Queer identified People and Mental Health. CMHA. https://ontario.cmha.ca/documents/lesbian-gay-bisexual-trans-queer-identified-people-and-mental-health/

by admin

My Wellness

For some people, it’s very easy to get caught up in the responsibility of taking care of others. We’re taught to be kind and considerate and help people in need of care. We’re rewarded for our efforts with endorphins and experience emotions that make us feel good about helping others. So, why is it so difficult to focus on personal wellness and to dedicate the same investment in time, energy and care for ourselves? We often worry about appearing selfish and tend to give more credence to negative or judgmental thoughts. We also don’t recognize that being caught up in a cycle of continually giving ourselves to others can become toxic.

In this article, we’re sharing information about how important and necessary it is to focus on yourself and what you can do to achieve better overall wellness.

What is wellness?

Wellness is a term that we hear mentioned often, both in and outside of our workplaces. While it holds a different meaning for different people, it’s important to determine what it means for you to “be well” and to recognize when you’re taking action and making choices that affect your well-being. Some people aspire to achieve a sort of wellness nirvana, which isn’t everyone’s cup of tea, and it may not be realistic or authentic. At its most basic, feeling well means that you are generally healthy physically, mentally and emotionally. Perhaps a more well-rounded definition includes the notion that wellness is more than just a

state of being. The pursuit of wellness has an aspect of self-direction: you need to have the motivation to pursue goals and to make improvements that can enhance your life. So, to view wellness as perpetual happiness may not be the most realistic approach. Wellness has many different dimensions. Sometimes, we can experience poor wellness when different stressors make our lives feel less balanced. At other times, our awareness and motivation to be well introduces many positive changes in our lives and helps us to develop and grow as individuals. Recognizing that many factors can influence how we measure our wellness is important, because it will fluctuate significantly throughout our lives, depending on the reality of our circumstances and situations.

Are you motivated?

Abraham Maslow created a theory that helped explain how we develop motivation, growth, and progress to fulfilling our needs as individuals. His Hierarchy of Needs shared that people are motivated first to satisfy lower level basic needs moving to progressively more complex needs. That motivation increases as each level of need is met. ¹

A complete picture of someone’s wellness, should consider how well those basic and progressive needs are being satisfied. If someone is experiencing financial or food insecurity, they may not feel safe or secure in their job. They may not have somewhere to live, hence their motivation will focus on fixing these elements. Only after they are feeling satisfied will they feel motivated to focus on psychological needs like developing friendships, finding loving relationships and increasing self-esteem.

At the top of Maslow’s Hierarchy are activities that help people achieve their full potential and self-fulfillment. Being aware of what to focus on and the idea of what wellness means to you comes into play. Focusing on yourself means that you recognize the importance of self-care and self-kindness and give attention to self-esteem and self-worth. In short, you’ve been able to view these as essential elements of your identity. Honest self-assessment and self-perception are required, as is the ability to acknowledge personal growth. It’s something that many people struggle with and it can lead to them feeling both unfulfilled and incomplete.

Stress. Understanding the impact.

Suppose you’re struggling because your needs have not been met. In this scenario you are more likely to develop mental health challenges such as anxiety and depression and physical diseases such as obesity and heart disease that can affect your overall wellness. The common catalyst that runs like an undercurrent through these struggles is stress. Stress is a powerful influence that can dredge up memories of traumatic events that occurred decades earlier and affect someone’s ability to focus on improving their wellness. These individuals may only focus on those earlier events and have difficulty processing and/or managing any additional environmental stressors.

Pandemic life has illuminated the need to focus on improving wellness

If you asked most people how well they feel in the midst of the COVID-19 pandemic, they would likely express

their vulnerability and fatigue. Public Health protocols surrounding social distancing, isolation/quarantine requirements, the demands of working from home while simultaneously helping school-age children with online learning or managing the daily challenges of caring for younger children are all having detrimental effects on people’s mental, physical and emotional health.

People are experiencing insomnia and disinterest in tasks that require physical effort. There’s been increases in obsessive-compulsive behaviours, social anxiety, and germaphobia relating to cleanliness protocols. Some people have also experienced significant losses, be it of the lives of family and friends who have succumbed to COVID-19,or their own health if they happen to be dealing with longer-term effects of COVID-19 on their lungs and heart, for example.

Right now, researchers and psychologists are quite concerned about the long-term effects that stress has been having on people as we continue to live in the uncertainty of the COVID-19 pandemic. They’re apprehensive because of the duration and scale of all aspects of life that have been affected. Many people who have experienced job loss have had difficulty maintaining adequate food supply and/or maintaining housing or related costs. They have yet to see reliable recovery and are dealing with high rates of adverse mental health due to chronic stress.

Joshua C Morganstein, Assistant Director of the Centre for Study of Traumatic Stress, points to catastrophic events worldwide — everything from the Chernobyl nuclear accident, the SARS pandemic in 2003 to Hurricane Katrina in New Orleans in 2005. He cautions that the “adverse mental health effects of disasters impact more people and last much longer than the health effects.”
² Morganstein recognizes how detrimental stress is and how deeply it can affect people and consequently, society. He advocates that we need to begin to view stress “like a toxin, such as lead or radon” and appreciate how exposure to stress will affect people longer-term.³

However, for a subset of people, pandemic life has been “remarkably positive.” ⁴ For some people who experienced high levels of stress in the pre-pandemic world, the restrictions have reduced their anxiety, eliminated panic attacks, and they have enjoyed a greater sense of freedom and safety. In these instances, they’ve achieved better work-life balance and accomplished tasks they may have previously avoided, such as decluttering and have even started hobbies.

Getting back on track to creating wellness by looking holistically at mental, emotional and physical health

It’s not enough to focus on just the physical or mental aspects of feeling well. It also makes sense to focus on emotional health to build “skills and resources to manage the ups and downs of day-to-day life” and “foster resilience, self-awareness and overall contentment.” ⁵ While it makes sense that all aspects should be of equal importance because of the interconnectivity between them, there is still an obvious bias towards physical health that needs to change. Until that happens, underreporting of mental health because of fear, stigma, and misunderstanding will make it challenging to find a better balance and to recognize the relationship to physical conditions such as diabetes and heart disease.

Mental health disorders account for 15% of the world’s diseases.⁶
Depression is most common; 300 million people live with this debilating condition.⁷
The World Health Organization has projected that depression will be the leading cause of disease in the world by the end of this decade.⁸

What can I do to improve my wellness?

One of the best ways to start is to reflect upon where you are within your life’s mental, physical, and social aspects. Think about any concerns you have or behaviours you want to address to support better wellness.

From a mental health standpoint:

Focus on the present and practice relaxation and stress reduction through mindfulness and meditation.

Maintain relationships with friends and family by exploring new ways to connect and come together while apart. You may be able to participate or host watch parties to view different television programs or movies, attend virtual events such as paint nights or cooking classes, and even explore collaborative online gaming. It’s important to revive the social aspects of life by talking and listening. Remember to reach out to people who you haven’t heard from in a while as they may be facing challenges of their own.

Explore services and supports offered through programs such as Wellness Together Canada.

From a physical health standpoint:

Keep up with simple exercise such as walking and housework, or explore online classes, like yoga, that are low impact and don’t require equipment.

Maintain good sleep hygiene and sleep routines. Plan on getting eight hours on a regular sleep schedule and where possible, plan for naps as well.

Ensure that your nutrition is optimized to provide the nourishment, vitamins and minerals that your body needs. Food sources are generally preferred over supplements but consult your health care providers about their recommendations for common deficiencies.

From a social standpoint:

Keep connected to your health care providers who can offer input and advice.

Don’t feel that you need validation from friends or family. It’s for you. What you can focus on is setting healthy boundaries with them that support your wellness needs.

Above all, recognize the need to be kind to yourself. Taking action is the first step to shifting into regular behaviours that will help you optimize your wellness.

References:

1. McLeod, Saul. (December 29, 2020). Maslow’s Hierarchy of Needs. Simple Psychology. Retrieved January 5, 2021 from https://www.simplypsychology.org/maslow.html

2. Savage, Maddy. (October 28, 2020). Coronavirus: The possible long-term mental health impacts. BBC Worklife Unknown Questions, COVID-19. Retrieved on January 5, 2021 from https://www.bbc.com/worklife/article/20201021-coronavirus-the-possible-long-term-mental-health-impacts

3. Ibid.

4. Ibid.

5. Lamothe, Cindy. (June 14, 2019). Reviewed by Timothy J. Legg, Ph.D., CRNP. How to build good emotional health. Healthline. Retrieved on January 5, 2021 from https://www.healthline.com/health/emotional-health.

6. Galea, Sandro, M.D. (March 25, 2019). Mental health should matter as much as physical health. Psychology Today. Retrieved on January 5, 2021 from https://www.psychologytoday.com/ca/blog/talking-about-health/201903/mental-health-should-matter-much-physical-health

7. Ibid.

8. Ibid.

by admin

Women’s Mental Health

While it’s a given that everyone should have the goal of maintaining good mental, physical and emotional health, women’s unique experiences frequently shine a light on the challenges they face in daily life. Women are often socialized to hide their real emotions, which can create inner conflict and introduce increased anxiety and chronic stress, both of which boost the odds of developing depressive disorders. Contrary to the idealized societal expectations, women don’t need to appear to be happy all the time: they can feel stressed, angry, and sad and express these emotions freely. However, societal influences in how they experience fulfilling their roles within the community, workplaces, and homes can make dealing with positive and negative situations overwhelming. Even after some resolution through various movements explicitly focused on women’s equality and eliminating barriers and stereotypes, there continues to be a significant gap. When it comes to recognizing gender differences and acknowledging a male-dominant society, the plight of women’s mental health remains quite complicated. Those who identify as women are especially vulnerable, as they may also be dealing with unique health concerns in addition to possible rejection from their families, discrimination, violence and hate crimes within the scope of their life experiences. Finding the confidence to address the contributing factors that can compromise women’s mental health only comes from feeling well supported.

Suppose you asked a person to name someone who has been an advocate and role model for other women. In that case, they might say, Gloria Steinem, Oprah Winfrey, Laverne Cox, or Nellie McClung. The truth is that there have been many women, famous or not, who have made significant contributions to support and propel women and girls forward. Society’s treatment of and expectations of women is still relatively poor. The needle may not have moved as far as we think it has.

Women face judgements from others that are often contentious and significantly affect mental health, self-worth and self-confidence, regardless of how they live. Patriarchy persists through double standards, as an example, women who express anger are overreacting, but men who show anger are upset. There are still very misogynistic views of women’s abilities as well. In the past, we have often found that a women’s success has been defined by her ability to maintain a home and taking care of children. A man’s success is defined by his ability to manage and lead. Unfortunately, a lot of women are still struggling to find their way. They may face threats or feel devalued as they try to navigate a myriad of social stereotypes. Many studies worldwide have also highlighted the social stigma and prejudices that transgender women face as they do their best to navigate societal expectations. Compared to cisgender women – or someone who identifies with the gender they were assigned at birth, there are even “higher proportions of depression and anxiety…especially among the youngest [study] participants.”(1)

Problems start in adolescence

In one survey of more than 1300 girls between the ages of 8 through 18 and their parents, results showed that “until the age of 12, there was virtually no difference in confidence between boys and girls…but by the age of 14, the average girl was far less confident than the average boy.”(2) Alarmingly, that represents a drop of 30%.

So why is this happening? What is contributing to this catalyst? There are a few reasons to consider. Women are held to impossibly high standards imposed not only by others’ ideals but also of their own creation. It’s during puberty that the comparisons to the idealized stereotype of what makes women smart, attractive, funny, and successful begin. A Global Self-Esteem study reported that “as children develop cognitively, they begin to base their evaluations of self-worth on external feedback and social comparisons, which may produce more accurate judgements of where they stand in relation to others.”(3) One of the catalysts may inadvertently be coming from family members or acquaintances. They mean well when offering sound advice, telling young teen girls that they need to ‘watch what they eat ‘ or ‘wash their faces to have better skin.’ These messages show the first seeds of self-doubt and diminished worth. It only intensifies as they continue to navigate their teen years. These types of messages are everywhere on social media. Influencers are trying to represent products and companies with teams of photo editors on standby to cast images that set socially accepted standards for women. Young girls and teens try to mimic these ideals. In turn, they are at risk of developing severe mental health issues, such as anxiety disorders and depression, as many of these unrealistic standards are unattainable. Few realize that the images they are viewing are so manipulated; it would be impossible for a person to look like that naturally. Generally, women’s mental health tends to suffer because of low self-esteem, low self-worth, and lack of confidence that develops during their teen years and perpetuate into adulthood.

Many gender incongruent people begin to transition in their teen years when there are already greater difficulties with regards to socializing. Incidents of self-harm, thoughts of suicide and depression are significantly higher for transgender girls and women:

In the 14-18 age group, suicidal thoughts were 5x the risk than for cisgender (4)
75% of 14-18 year olds reported self-harm (5)
19-25 year olds had almost 8x the risk of “serious suicidal thoughts” and “over 16 times the risk of a suicide attempt”

Unfortunately, the results of this study of mental health outcomes “suggests that life does not ‘get better’ after high school for far too many transgender youth (7)

Pressure exists within the community, the workplace and at home

Many women struggle with their identities and feeling fulfilled in their adult lives. As adults, women impose pressure on themselves within the community, workplace, and at home. Trying to balance multiple roles creates conflict. For example, involvement in the community can approach competitiveness as mothers compare their children’s accomplishments and fulfill their quest to upstage everyone else. It’s also apparent in the workplace, where many women observe favouritism and devaluation of motherhood in relation to their careers. Still, conversely, women without children also face social criticism. Women with children are accused of having a “divided focus” and diminished commitment to their organizations. They are looked over when advancement opportunities arise. Conversely, women without children are regarded as being disappointed within their personal lives. They can be viewed as a risk for more senior roles because of their mental state. Thankfully, these kinds of artificial dilemmas are being addressed. Diversity and Inclusion programs aim to expose inequities and reveal deep seeded problems such as implicit bias within organizations. Finally, there are still tremendous household disparities at home concerning cooking, cleaning, and childcare founded in gender stereotypes. Women even complete the majority of unpaid domestic labour. A lack of work-life balance can create additional stress and a higher identity cost for women.(8) Transgender women often struggle to find housing, jobs and financial stability as they face discrimination.

Women’s lives are different

There’s also something to be said for women’s life experiences simply being different whether they are related to “reproductive issues…[or] economic, political and social forces.”(9)

Worldwide,

33% of women and girls will experience physical violence or sexual abuse in their lifetime. (10)
Around 520 million adult women are illiterate and have not had access to education. That’s 2/3 of illiterate adults. (11)
Political representation – 21/193 countries have a female Head Of State; 14/193 have gender parity in the national cabinet; and 4/193 have at least 50% women in the national legislature. (12)
With management/leadership and wealth accumulation and distribution, 62 people own the same wealth as the poorest half of the world’s population and just 9 of them are women. (13)
153/193 countries (almost 80%) have laws that discriminate against women economically, including 18 countries where husbands can legally prevent their wives from working. (14)

Differences between women and men’s mental health (15)

These tend to be characteristic of women and men, respectively, but it’s not always the case.
Women feel anxious and scared; men feel guarded
Women blame themselves for the depression; men blame others
Women commonly feel sad, worthless, and apathetic when depressed; men tend to feel irritable and angry
Women are more likely to avoid conflicts when depressed; men are more likely to express feelings of anger or interpersonal conflict
Women turn to food and friends to self-medicate; men turn to alcohol, TV, sex, or sports to self-medicate
Women feel lethargic and nervous; men feel agitated and restless
Women easily talk about their feelings of self-doubt and despair; men hide feelings of self-doubt and despair-considering it a sign of weakness

The effect of COVID-19

The pandemic has created a situation where alarming trends are having a disproportionately negative effect on women. A survey conducted in October 2020 by the Centre for Addiction and Mental Health (CAMH) found that:
More women are experiencing loneliness than men (23.3% women to 17.3% men)
More women reported moderate to severe anxiety (24.3% women to 17.9% men)
More women fear getting the coronavirus (25.8% women to 20.3% men)

Interestingly, the survey indicated that more men, than women reporting binge drinking (28.5% men to 22.6% women). (16)

Women are also being affected in the workplace. Many work in sectors that have been severely affected by the pandemic, such as service, travel and retail. Professional women have also been taking on increased demands to accommodate childcare and homeschooling when cases are reported, or an outbreak is declared. 25% are considering leaving the workforce because it’s difficult to juggle both work and childcare effectively. A U.S. study showed that mothers with young children reduced their hours four to five times more frequently than fathers.(17) Further, 80% of US adults who were not working were women. The reason they gave for this was childcare insecurity. Unfortunately, the pandemic results in a situation where women are generally experiencing more long-term career challenges. Their jobs are often being held in lower priority, and overall, women continue to be paid less than men for the same work. Women make up between 70 and 77 % of the workforce for low-paid essential work like health care workers, teachers and cashiers.(18) It’s these women who therefore have a greater risk of exposure to COVID-19 through their workplaces. A Boston Consulting Group study also revealed that women are spending an additional 15 or more hours on domestic labour per week during the pandemic than men. (19)

Companies can be part of the solution by researching what kinds of options would help employees most and then developing policies that address their workers’ concerns. Communicating clearly with all employees about workload, flexibility, expectations and resources available for mental health is essential.

Violence against women and girls during COVID-19

Another repercussion of the pandemic is that domestic violence and abuse, sometimes referred to as intimate partner violence, has increased by 20% during quarantine and lockdowns. In May 2020, a United Nations (U.N.) report predicted that another 15 million domestic violence cases would occur with other lockdowns.(20) The UN has declared that violence against women and girls is being considered a “shadow pandemic.”(21) Organizations that offer support to victims are seeing several disturbing trends. For example, women who have been diagnosed with the virus are being kicked out of their homes or confined to them with no support. Call volumes have doubled at one Helpline. Nearly 12,000 calls did not complete or dropped before connecting. When they do get through, women are calling while abusers are away for a moment, taking out the garbage, for instance. Incoming calls that connect are more severe. Women are placing calls from bathrooms or closets. Women tell about their experiences ranging from emotional and verbal abuse to physical abuse. They are receiving threats to their safety and are fearful for their lives. The prospect of finding a suitable and affordable place to live that will provide stability for any children involved, during a pandemic, when they have been experiencing economic insecurity is also a reason many women may not leave an abusive home. The pandemic’s effects on court proceedings mean lengthy delays because of case backlogs or decisions to drop charges altogether in some instances.

The pressure of isolation, increased stress, economic woes and joblessness, combined with a lack of helpful resources such as shelters, medical facilities, and social agencies, plus an increase in alcohol consumption (which has ties to aggression) is taking its toll.

Transgender women seeking specialized health care professionals

Another barrier that has arisen during the pandemic revolves around how access to health care professionals has been restricted. This has affected “gender affirming surgeries and hormone interventions” deeming these elective procedures so as to not overwhelm the health-care system during COVID-19.(22) From a mental health perspective, that means transgender women may be at increased risk of developing psychological or physical health problems. For example, post-operative outcomes for gender reassignment can be quite complex and “require long-term care after the surgery” which in turn may be difficult to secure.(23)

What can be done to improve your mental health?

Be willing to talk.
Be willing to listen.
Stay connected socially – where it’s possible, move to a new format (online video calls/chats) or stick with phone calls.
Exercise – look for opportunities to go for walks, either solo or socially distanced. Participate in online exercise classes.
Support equality and equity for transgender women.
Reduce stress and relaxing through meditation, yoga.
Get adequate sleep (8 hours is optimal).
Eat well (nourishing food).
Take advantage of free services like Wellness Together Canada, which offers immediate crisis support and free counselling, e-courses and educational resources.

Resources

Anderssen, N., Sivertsen, B., Malterud, K., (January 30, 2020). Life satisfaction and mental health among transgender students in Norway. BMP Public Health. Retrieved on December 16, 2020. DOI: https//doi.org/10.1186/s12889-020-8228-5
Shipman, C., Kay, K., and Riley. J. (September 20, 2018). How Puberty Kills Girls’ Confidence. The Atlantic. Retrieved on November 23, 2020 from https://www.theatlantic.com/family/archive/2018/09…
Ruble et al., 1980 as cited in Robins, R. et al. (2002). Global Self-Esteem Across the Life Span. American Psychological Association, Inc. Psychology and Aging. Vol. 17, No. 3, 423-434 DOI: 10.1037//0882-7974.17.3.423 Retrieved on November 23, 20202 from http://ubc-emotionlab.ca/wp-content/files_mf/inter…
Veale, J., Watson, R., Saewyc, E. (n.d.) The mental health of Canadian transgender youth compared with the Canadian population. The Journal of adolescent health: official publication of the Society for Adolescent Medicine. Retrieved on December 15, 2020 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC56302…
Ibid.
Ibid.
Ibid.
Toub, M. (April 1, 2018). Who does more housework? Here’s the dirt on who does what. Maclean’s. Retrieved on November 23, 2020 from https://www.macleans.ca/society/life/who-does-more…
Women’s College Hospital (n.d.). Women’s Health Matters: Mental Health – At A Glance. Retrieved on November 23, 2020 from https://www.womenshealthmatters.ca/health-centres/…
Oxfam (n.d.) Ending global poverty begins with women’s rights. Various facts and statistics from Oxfam.ca.
Ibid.
Voglestein, R., and Bro, A. (September 18, 2020). Women’s Power Index. Council on Foreign Relations. Retrieved on November 23, 2020 from https://www.cfr.org/article/womens-power-index
Oxfam (n.d.) Ending global poverty begins with women’s rights. Various facts and statistics from Oxfam.ca.
Ibid.
Ibid.
CAMH. (October 14, 2020). COVID-19 pandemic adversely affecting mental health of women and people with children. Retrieved on November 23, 2020 from https://www.camh.ca/en/camh-news-and-stories/covid…
Moore, S.M.H. (October 5, 2020). Women risk losing decades of workplace progress due to COVID-19 – here’s how companies can prevent that. The Conversation. Retrieved on November 23, 2020 from https://theconversation.com/women-risk-losing-deca…
Ibid.
Ibid.
Stanely, M. (May 9, 2020). Why the Increase in Domestic Violence During COVID-19? Psychology Today. Retrieved on November 23, 2020 from https://www.psychologytoday.com/ca/blog/making-sen…
Owen, B. (October 15, 2020). Calls to Canadian domestic violence helplines jump during pandemic. Canadian Press/CTV News. Retrieved November 23, 2020 from https://www.ctvnews.ca/canada/calls-to-canadian-do…
Wang, Y., Pan, B., Liu, Y., Wilson, A. et al. (May 20 2020). Health care and mental health challenges for transgender individuals during the COVID-19 pandemic. The Lancet. Retrieved on December 15, 2020. DOI: https://doi.org/10.1016/S2213-8587(20)30182-0
Ibid.

by admin

Identifying Prejudice and Racial Injustice

We’re all humans with different viewpoints and experiences that have influenced identities, our interactions, and our beliefs. It’s a natural part of life that we enjoy gathering and socializing with other like-minded individuals. It’s also normal for our human brains to want to organize “people, ideas, and objects into different categories to make the world simpler and easier to understand.”(1) But even with having an established process to categorize information, our brains can move too quickly and result in mistakes. Research on categorization shows that the sorting process tends to be focused on “factors such as age, sex and race.”(1)

Within a homogeneous social group, members tend to see everyone similar in the same way and create a sense of belonging. It becomes problematic when a group begins to look critically at the differences within other groups or individual people. Negative attitudes and feelings based on “faulty beliefs” can develop without any logical basis and can lead to discrimination, pre-made judgements, or prejudices. (1)

Taking time to listen and understand others’ experiences helps us broaden our understanding of how the world works and questions other people’s prejudgments. Learning about the challenges some people face daily in merely existing can tell us a lot about ourselves and encourage the growth of character, empathy, and action. Having the courage to correct misinformation and address mistakes in judgement comes from being able to identify prejudice in its many forms: racism, sexism, ageism, homophobia, nationalism, religious intolerance and xenophobia.(1)

The problem with prejudice

It’s human nature to be influenced by ideas. We are either fully aware of that influence or not. When ideas begin to shape our beliefs about other people and get stuck in negative thinking patterns about how they are so different from us, we’re experiencing the effects of internalize prejudices. But where do these attitudes come from, and why are they so harmful?

“We are all products of our environment” is part of a quotation by author C.J. Heck. It continues stating that “every person we meet, every new experience or adventure, every book we read, touches and changes us, making us the unique being we are.”(2) We learn these preconceived ideas and judge people against them, forming beliefs about race, sexual orientation, gender stereotypes, nationality, economic status and religion. The problem with prejudice is that we quickly become fixed on the negative and have trouble seeing beyond it. Then, our actions are fueled by discrimination. We can fall vulnerable to others within groups that promote these negative associations and act on them outwardly, sometimes without being fully aware of the damage.

There are many forms discrimination can take. Racism, heterosexism, homophobia, transphobia, sexism and xenophobia are ones that we see with increasing regularity today. All of these actions are intended to single people out and deny them access and equal opportunities.

Racism

People experience racism when they are the targets of negative actions arising out of biased thoughts devised primarily from their physical characteristics and appearances. They are treated unequally and can experience varying degrees of racialized acts such as stereotyping, profiling, and carding. Often, racialized groups have been dealing with discrimination for years. Unfortunately, it has become part of their life experiences to build a protective response within their communities to deal with the oppression. Educating youth about what they should or should not do to avoid confrontation and be perceived as antagonistic or retaliatory is commonplace. It’s necessary to try and keep them from harm or experiencing violence. We’ve seen aggressions and responses in Canada and the US throughout 2020 related to civil rights, indigenous rights, and perceived “accountability” for the origin of the COVID-19 pandemic. They are all examples of how quickly racialized situations can spiral out of control. For example, support for human rights through movements like #BlackLivesMatters is working hard to extinguish these polarizing and misinformed beliefs.

Heterosexism, homophobia, transphobia

It’s a similar story with heterosexism, where people assume that everyone is heterosexual and societal and cultural biases favour opposite-sex/gender relationships, viewing them as socially superior and heteronormative. By contrast same-sex/gender relationships, people’s sexual orientation and gender expression are the targets of sexualized prejudices through homophobia, transphobia.(3) For years, members of the LGBTQ2+ community have experienced discrimination from people and groups who oppose what they perceive to be lifestyle choices. They’ve experienced homophobia, confrontations in response to bullying, violence, stereotyping, and oppression have been unavoidable. Still, movements like #Pride help to break down barriers and allow people to live as their true selves.

Sexism

Sexism is another form of discrimination that most frequently targets women and girls and arises from dominant masculinity concepts that are popularized in society around the world. Prejudices and stereotypes about menstruation, fertility and even pregnancy, for instance, are rampant. Women and girls are often shamed or harassed and can experience sexual violence and degradation, plus be denied access to resources and education, entirely based on the views perpetuated in our cultures.

Xenophobia

Xenophobia can be a more extreme form of discrimination that clouds someone’s perceptions and inspires hostile conflict and severe reactions based on a deeply ingrained fear of strangers. It overlaps with nearly all forms of discrimination. The actions arising from xenophobia are often intended to hurt, deny, or deprive people from having similar life experiences. Xenophobic beliefs may be a kind of superiority complex, though “whether [it] qualifies as a legitimate mental disorder is a subject of ongoing debate” in psychological communities.(4) Rejecting or even appropriating cultural traditions, objects, language, clothing, music, religion and people based on different beliefs are hallmarks of both racism and xenophobic discrimination. It can have damning effects and lead to “persecution, hostility, violence, and even genocide.” Unfortunately, many examples in recent and past history can be linked to xenophobia. They were orchestrated to spread misinformation and hatred and encourage societies to discriminate against certain groups. It’s a phenomenon that’s occurred on every continent on the planet and created some of our darkest moments as a species.

Discrimination and prejudices in varying degrees affect people’s lifestyles, employment opportunities, and socio-economic status. Subtleties like denying someone training or the chance to advance their career, allowing unequal pay for identical roles and effort, or administering a more severe reprimand than warranted are problematic. They all fall under the category of harder to spot signs of discrimination in the workplace. Similarly, being denied services and resources or access to facilities, education, or healthcare should have repercussions for the perpetrators.

Thankfully, for every negative preconception, there are also groups of people who dare to stand up to prejudice and name the various types of discrimination that people experience to counteract the negativity and advocate for protecting everyone’s fundamental human rights.

These are learned behaviours

Over the years, many important studies have looked at how we observe people in our social circles, watch television, read books or magazines and learn to model the behaviours we see. We are predisposed to learn others’ prejudices and discrimination which in turn influences our thoughts, beliefs, feelings, and actions in what’s often referred to as implicit or unconscious bias. Such biases, which may have become ingrained in us since childhood, can lead us to make judgements on age, race, ethnicity, cultural heritage, gender, marital status, disability, height, weight, where someone grew up, or even political affiliations.(5) In workplaces and other social settings, unconscious bias can be damaging and lead to discrimination that can “negatively impact decision-making from hiring to promotions.”(5) However unconscious bias can also be attributed to microaggressions, or subtle acts of discrimination that may be seemingly positive, such as, where someone’s “skill and capacity” or “personality and temperament”, can create toxicity in a workplace.(6)

Discovering one’s own bias takes hard work. There is a lot of reflection that must happen, so it takes time. Being willing to un-learn discriminatory thought patterns that are reflected in unconscious bias and learn new, more productive ways to think that are founded on diversity and inclusion will help to reduce and potentially eliminate prejudices and discrimination.

Empathy is key

Investing in developing empathy could be a critical component to help address discrimination and expand worldviews. Perhaps, it could contribute to a broader antidote against these repeated “mental mistakes” that our brains are susceptible to.(7) Like discrimination, empathy is a learned behaviour. There are also cognitive, emotional and compassionate aspects to balance. Understanding someone’s thoughts or feelings and being able to share their feelings are fundamentals that need to be activated within a person displaying empathy. But this should also extend to taking action based on the first two conditions. Well-rounded empathy encompasses more than being sympathetic or having the ability to imagine how someone feels; it’s being compelled to help that completes the trifecta. When a person lacks or has under-developed empathy, they may be more apt to neglect, ignore, or misunderstand why discrimination is fundamentally flawed and makes excuses for or demonstrate apathy instead of taking action.

Ways to reduce or eliminate discrimination

You can do several things to take action against discrimination that you observe in public, with family, and in the workplace. Here are some first steps to help become more self-aware and recognize the privileges you may be afforded that a fellow human is not.

Learning to identify, acknowledge, and critically evaluate your biases is the best place to start and should not be rushed. Spotting one’s own bias takes work and honest reflection. When you’re ready to move forward and learn without being influenced by unconscious bias, start by looking for safe spaces to listen to understand first, then participate in dialogue that allows “different voices to be heard, acknowledged and valued.”(8) You should also be open to being challenged or confronted about your ideas or prejudices as part of the process of learning about your unconscious bias.
Learn about protections for people as part of their basic human rights. These are things like equality, dignity, respect that are the same for every person, are a birthright. Human rights should never need to be earned. One place to start is by learning about the United Nations’ Universal Declaration of Human Rights. Countries, provinces and states may all publish additional interpretations that form the basis of human rights legislation and reinforce the 72-year-old proclamation.
Learn how to become an ally, then practice what you have learned in your day to day work and personal lives. This could involve educating yourself about a situation to develop common interests that will eventually facilitate discussion and your sincerity to extend help. However, remember that part of the personal development work you need to be working on in advance of any discussion includes acquiring new education, appreciating the sensitivity and respecting that those who have been affected directly by discrimination may not wish to, or be ready to talk about it. (8)
Talk to new people – beyond small talk – to find out how they are doing and about their daily lives. Ignore distractions and concentrate on listening and paying attention to facial expressions, gestures, and movements that express non-verbal communication.
Think about a situation from the other person’s perspective. Consider all of the facts that might contribute to where that person is in the present. It’s part of enhancing and strengthening your empathy.
Consider joining a group that works on projects to help people who have experienced the repercussions of prejudice and racialization.
View reputable programs that provide background, history, and discuss specific cases.
Have the courage to leave a group if you no longer share their beliefs. You don’t need to stay silent.

References

Cherry, K. (n.d.) How People’s Prejudices Develop. verywellmind Cognitive Psychology. Retrieved on October 19, 2020 from https://www.verywellmind.com/what-is-prejudice-2795476
Heck, C.J. (2013, April 18). Anatomy of a Poet.
Rainbow Resources Centre (2012) rainbowresourcecentre.org. Retrieved on November 5, 2020 from https://rainbowresourcecentre.org/files/12-11-Heterosexism.pdf
Fritcher, L. (2020, September 17). What is Xenophobia? verywellmind. Retrieved on October 20, 2002 from https://www.verywellmind.com/xenophobia-fear-of-strangers-2671881
Study.com (n.d.). Implicit Bias in the Workplace: Definition, Examples & Impact. Retrieved on July 2, 2020 from https://study.com/academy/lesson/implicit-bias-in-the-workplace-definition-examples-impact.html
Study.com (n.d.). Unconscious Bias Based on Race & Ethnicity. Retrieved on July 2, 2020 from https://study.com/academy/lesson/unconscious-bias-based-on-race-ethnicity.html
Cherry, K. (n.d.) How People’s Prejudices Develop. verywellmind Cognitive Psychology. Retrieved on October 19, 2020 from https://www.verywellmind.com/what-is-prejudice-2795476
Canadian Centre for Diversity and Inclusion. (n.d.). Inclusive workplace guide: Creating a safe space for dialogue on anti-racism. Retrieved on August 19, 2020 from https://ccdi.ca/media/2316/20200819-ccdi-inclusive-workplace-guide-creating-a-safe-space-for-dialogue-on-antiracism-final.pdf

January 14, 2021

Mental Health

Intimate Partner Violence

Quick facts

Violence against Indigenous women

What are the main types of intimate partner violence?

How does intimate partner violence affect a victim’s health?

How has COVID-19 made intimate partner violence a bigger problem?

What are some warning signs of intimate partner violence?

How to help someone experiencing intimate partner violence

A hand signal for help

Things to remember if you are preparing to leave a relationship with intimate partner violence

References:

Supporting Those with Addiction

What are some indicators to watch for that might reveal addictions?

What is addiction and what are the different types of addictions?

Five ways to support those with addiction, beyond talk therapy

How to help someone with addiction get the help they need

Four ways to support a person during addiction treatment

How to support someone during addiction recovery—building resilience and moving forward

Surviving Another September

Recognizing and managing stress

What are some signs of stress and anxiety?

How has COVID-19 been stressful?

What kinds of long-term changes could we begin to experience because of COVID-19?

Vaccinations are key

Coping, building resiliency and moving ahead

​Understanding Mental Health with Chronic Disease

What is a chronic disease and/or illness?

What effects do chronic diseases and/or illnesses have on mental health?

Tips on managing mental health when you have a chronic disease and/or illness

Chronic conditions and COVID-19 considerations

How to help those with a chronic disease and/or illness

Living a Fulfilling Life

What does it mean to be fulfilled?

The relationships factor

What else can influence your sense of fulfillment?

Finding motivation

Still, goal setting can be a big help

Keep an open mind and don’t rush when seeking fulfillment

Healthy Relationships

What are the foundational characteristics of a healthy relationship?

How could maintaining a healthy relationship help one live longer?

1. We are prone to holding on to negative relationships

2. We feel we don’t deserve it.

3. We are currently restricted to social “bubbles.”

How to achieve, maintain, and build a healthy relationship

1. Have regular catch-ups.

2. Participate in shared activities.

3. Send a care package, or write a letter.

4. Make plans.

Tips on improving existing relationships

Give each other space.

Use check-ins to stay on track.

Set boundaries and expectations.

Children and Youth Mental Health

The kids are alright, aren’t they?

What types of mental health challenges are most common?

The brain is a wondrous thing

The scourge of screens

How has COVID-19 added an extra layer of complexity?

Where can you look for help and support?

My Wellness

What is wellness?

Are you motivated?

Stress. Understanding the impact.

Pandemic life has illuminated the need to focus on improving wellness

Getting back on track to creating wellness by looking holistically at mental, emotional and physical health

What can I do to improve my wellness?

Women’s Mental Health

Identifying Prejudice and Racial Injustice

The problem with prejudice

These are learned behaviours

Empathy is key

Ways to reduce or eliminate discrimination

References

Identifying Prejudice and Racial Injustice

Understanding Mental Health with Chronic Disease