Mental Health
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Maintaining Good Mental Health
Mental health is an important part of our overall health and wellbeing. Everyone experiences mental health issues from time to time, but it can be difficult to know how to boost mental health and maintain good mental health. Fortunately, there are a number of strategies and techniques that can help you to do so.1. Get Regular Exercise: Exercise has been shown to be one of the most effective ways to boost mental health. Exercise releases endorphins, which are hormones that can help to improve mood and reduce stress. Exercise can also help to improve concentration and self-esteem. Try to get at least 30 minutes of exercise, such as walking, running, or swimming, four or five times per week.
2. Eat a Healthy Diet: Eating a healthy diet is important for mental health. Eating a diet that’s rich in fresh fruit and vegetables, whole grains, and lean proteins can help to provide the body with the nutrients it needs to function properly. Avoid processed and sugary foods, as these can lead to spikes and crashes in energy and mood.
3. Get Enough Sleep: Sleep is an important part of mental health. Getting enough sleep can help to reduce stress, improve concentration, and increase energy levels. It is essential to get enough sleep every night, as insufficient sleep can have a negative impact on mental health. Aim to get between 7 and 9 hours of sleep every night, and create a consistent bedtime routine.
4. Spend Time With Friends and Family: Spending time with friends and family can help to improve mental health. Having that connection with others can help to reduce feelings of loneliness and isolation. It can also help to reduce stress and provide emotional support. Try to arrange regular activities with friends and family, such as going for a walk or having a meal together, or even simply spending time talking on the phone.
5. Take Time for Yourself: It’s important to make time for yourself and do things that you enjoy. Taking time for yourself helps to reduce stress and can help to improve mental health. Try to set aside time each day to do something that you enjoy, such as reading, listening to music, or spending time in nature.
6. Practice Relaxation Techniques: Relaxation techniques, such as mindfulness and deep breathing, can help to reduce stress and improve mental health. Try to practice relaxation techniques for at least 10 minutes each day.
7. Talk to Someone You Trust: Talking to someone about your feelings can help to reduce stress and improve mental health. Try to find someone you can talk to, such as a friend, family member, or professional (i.e., physician.)
By following these tips, you can help to improve and maintain your mental health.
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The Negative Effects of Alcohol
While alcohol is widely popular and considered socially acceptable, it can still have dangerous effects on people’s health. From a physical standpoint, alcohol can lead to dehydration, weight gain, and damage to the internal organs; in addition to having a psychological impact.When it comes to physical health consequences, the most common is dehydration. Alcohol is a diuretic, which means it causes an increase in urination. This can cause dehydration, which can lead to fatigue, headaches, and other physical symptoms. As the body becomes increasingly dehydrated, it becomes more difficult for the cells to function and for the brain to process information. As a result, people can become weak, dizzy, and even faint. In addition to dehydration, alcohol can cause weight gain. This happens because alcohol is high in calories, but doesn’t provide any nutritional value. As a result, people who drink heavily tend to gain weight over time. This can lead to other health problems, such as high blood pressure, diabetes, and heart disease. Alcohol can also affect the internal organs. The liver is especially vulnerable to damage from alcohol. Over time, heavy drinking can lead to fatty liver disease, cirrhosis, and even liver cancer. The heart is also affected by alcohol, as drinking can increase the risk of heart attack, stroke, and high blood pressure. In addition, heavy drinking can lead to pancreatitis, an inflammation of the pancreas that can be fatal.
When it comes to psychological health consequences, the effects of alcohol can range from mild to severe, depending on the amount of alcohol consumed. At low levels, alcohol can act as a mild sedative, leading to feelings of relaxation and decreased anxiety. At higher levels, it can act as a depressant, leading to feelings of sadness, confusion, and memory impairment. In extreme cases, it can lead to a complete loss of consciousness, with individuals unable to remember what happened or recall events that took place while drinking. Alcohol is also known to have a profound effect on an individual’s mood and behaviour. Studies have shown that alcohol can induce a range of emotions, from relaxed contentment to heightened aggression. This can lead to risk-taking behaviour, such as driving while intoxicated or engaging in dangerous activities, as well as increased impulsivity, decreased inhibitions, and impaired judgment. In extreme cases, alcohol can lead to violent behaviour, impaired decision-making, and even suicide. Long-term alcohol abuse can also lead to profound psychological effects, including depression, anxiety, and even permanent neurological damage.
Alcoholism is a serious problem that affects millions of people around the world. In addition to affecting your health, it can also contribute to relationship issues, financial difficulties, and even cause death. If you or someone you know is struggling with alcohol, it’s important to get help as soon as possible. There are a variety of treatment options available, and it’s important to find the right approach for you. With the right support, it is possible to overcome the challenges of alcoholism and live a healthier, happier life.
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Taking Care of Your Mental Health
Mental health refers to a person’s emotional and psychological well-being. Mental illness is an umbrella term used to describe any type of mental health condition that affects a person’s mental or emotional well-being. Common types of mental illness include depression, anxiety disorders, eating disorders, bipolar disorder, schizophrenia, and post-traumatic stress disorder (PTSD); while other mental health conditions include obsessive-compulsive disorder (OCD), panic disorders and phobias. All of these can affect a person’s overall sense of wellbeing, impacting their ability to work, study, interact with others and handle everyday activities.
Mental health is important at all stages of life; from childhood and adolescence all the way through to adulthood. Over the course of a lifetime, if left untreated, mental health conditions can worsen, leading to increased stress, decreased ability to handle day-to-day tasks, and a diminished quality of life. Fortunately, there are a number of different treatments available to help people with mental health conditions.
Mental health treatment can take a variety of forms, depending on the individual’s needs and the severity of their condition. Treatment options may include:
- Psychotherapy: Psychotherapy is a form of mental health treatment that focuses on helping individuals recognize and work through their emotional and psychological issues. During psychotherapy, an individual can explore their thoughts, feelings, and behaviors in an effort to understand their mental health issues, any triggers, and work toward making positive changes.
- Medication: Medication can be used to treat a variety of mental health conditions, including depression, anxiety, and bipolar disorder. Medication can help reduce symptoms and improve functioning, but is not a replacement for psychotherapy – just as psychotherapy should also not be used as a replacement for medication. The two are commonly used in conjunction with one another.
- Support Groups: Support groups provide individuals with the opportunity to talk with and learn from others who may be experiencing similar mental health issues. Support groups can provide a sense of community and help individuals feel supported in their recovery, and can also be a good way to make new friends.
- Lifestyle Changes: Making lifestyle changes, such as eating a healthy diet, getting regular exercise, getting enough sleep, and managing stress can help improve mental health. It can also be beneficial to set goals, practice self-care, and find ways to stay connected with others.
- Alternative Treatments: Alternative treatments, such as yoga, meditation, and acupuncture can be helpful in improving mental health. However, it’s important to speak with a medical professional before trying any alternative treatments.
Mental health treatment should be tailored to the individual’s needs. It is important to discuss treatment options with your healthcare providers to determine the best approach. It is also important to remember that if you are diagnosed with a mental illness, it is not something to be ashamed of. Mental health conditions are common and can affect people of all ages, backgrounds, and cultures. Seeking help for a mental health condition is an important step in taking care of yourself and should be seen as a sign of strength, not weakness.
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Managing Stress and Anxiety During COVID-19
Stress and anxiety are two things that most people have experienced in their lives at some point or another. While there are certain things that we can do in effort to prevent them from being daily re-occurrences in our lives, there are also times when the stress and anxiety we live through is often brought on by things we don’t have any control over. For example, the COVID-19 pandemic.As a direct result of the COVID-19 pandemic, there has been a significant increase in the number of Canadians that are experiencing a decline in their psychological health – including not just an increase in stress and anxiety, but also an increase in things like drug and alcohol abuse, as well as individuals having thoughts of suicide. According to a recent study conducted by Statistics Canada, as many as half of all Canadians said their mental health had declined since the start of the pandemic. Subsequently, there has also been an increase in the demand for mental health services, such as a spike in the number of calls received to 24-hour crisis lines, appointments made with counsellors and psychologists, as well as referrals to psychiatrists and other mental-health related programs. Naturally, this high demand for these services has led to making it much more challenging for those who do offer them to respond as quickly as they normally would in a non-pandemic world…and while we may not be able to control these wait times or even be able to control the COVID-19 pandemic itself, for that matter, what we can do our best to try and control for now are two things: The way we go about protecting ourselves and our loved ones from this virus (i.e., by following all public health orders and recommendations – such as washing our hands regularly, wearing face masks, keeping that 6-feet distance from others at all times, working from home, and making sure that we stay home when we’re sick), and how we cope with our thoughts surrounding it.
While getting a handle on your thoughts might sound a lot easier said than done to most – particularly to anyone experiencing severe anxiety since the pandemic – it’s important to remember that our thought process plays a significant role in the feelings that we experience. Given the uncertainty of the virus, no one can fault anyone for feeling anxious, overwhelmed, stressed out, nervous, or scared. While we’ve learned a lot about COVID-19 since the virus first made its impact in Canada back on January 25th (11 months ago), there’s still so much we’ve yet to learn. Furthermore, we have also seen a rapid and concerning increase in the number of newly diagnosed cases (as well as deaths) across the country, leaving some to wonder when they or their family members may be hit with the virus next.
All of this uncertainty can lead to immense feelings of fear, stress and anxiousness. If you happen to be feeling any of these things, then it may give you some level of comfort to know that you’re not alone – while, at the same time, also sadden you even further to know that there are so many others out there who are experiencing the same thing and struggling as much as you may be. On the other hand, some individuals may not even initially realize they’re having a hard time coping, which is why, just as you would all other aspects of your health (for example, if you happened to develop diabetes or suffered a broken bone, then you would do what you needed to do to treat those things), it’s also important for you to be as in-tune with your mental health. If you’re feeling happy, allow yourself to feel happy. If you’re feeling sad, upset, angry or confused, then it’s also important that you allow yourself to feel those emotions, too, and don’t try to compartmentalize them. To compartmentalize your emotions is when you subconsciously (although sometimes it can also be done on a conscious level) put up psychological defense mechanisms in order to avoid things like cognitive dissonance, mental discomfort, and anxiety.
All of that being said, there is one simple task you can to do get better in-tune with your mental health – and that’s practicing self-care. Self-care is defined as a deliberately chosen activity (usually multiple) to help take care of not just your mental and emotional health, but your physical health too. Examples of self-care include things having a healthy diet, getting regular exercise, and developing a regular sleep/wake routine – to things that are more creative, like drawing or painting, expressing your thoughts by writing in a journal, as well as meditating. Whatever you choose to do, when you finally do start to get into routine you should also start to notice yourself feeling calmer. That’s not to say that you still won’t experience some level of worry when it comes to the COVID-19 pandemic, but by practicing self-care you help shift your focus – and, rather than spending the time worrying over things you can’t control, you’re spending more time focused on yourself and your own wellbeing, which is important. Because much of the news we receive on COVID-19 comes from the news, it’s also a good idea to take breaks. While it’s important to get information, sometimes there can be information overload which can leave you feeling overwhelmed. In times where you find yourself feeling anxious or in a panic, then you may also find deep-breathing exercises to be beneficial – and you can find some helpful techniques by clicking here.
If you continue to struggle, you can find a list of helpful resources via your local Canadian Mental Health Association chapter – including everything from a list of national programs, brochures on different mental health disorders, quizzes, and more by visiting www.CMHA.ca. If you’re having thoughts of suicide, it’s crucial that you seek immediate medical attention.
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Reducing Back-to-School Anxiety
For some kids and teenagers, returning to school can also come along with a lot of stress and anxiety. In many cases, that back-to-school anxiety is often associated with things such as being away from parents or other family members (especially for younger children who are starting full-time school for the first time), or having to go to a brand new school (for example, transitioning from elementary school to high school, or moving to a new neighbourhood and having to go to a new school as a result.) There are also cases where children may be bullied in school in the past and might have fears about returning. In addition to these aforementioned reasons, COVID-19 is also adding to the stress and anxiety that children might be experiencing when it comes to their return to classrooms. Thus, it’s important that adults do as much as they can to ease the fear and anxiety that children may be facing and make their return to school a positive experience.
For children who are starting school for the first time, or those going to a new school, one of the most common concerns voiced by kids is their fear of having to make new friends, or not being able to see or spend as much time with friends from their previous school. Some children may also find it hard to interact with those they aren’t already familiar with due to their anxiety holding them back, while others may feel rejected by their peers, which are things that may also result in a decline in their social skills. To better understand what your child is struggling with and why they might be having difficulty making new friends at school, as them some of the following concrete questions – i.e., “Did you play or hang out with anyone new today?”, “What do you like about that person”, “How were the other kids treating you?” Also look for any signs that your child may be having trouble with social skills, such as body language (lack of smiling, eye contact, different facial expressions), voice quality (clarity, volume of speech), and any noticeable changes in their basic conversational skills. If you’ve recently moved to a new neighbourhood, get to know your neighbours and suggest your kids walk to school together with others their age, as this can be another good way for kids to start to build new friendships.
If a child is or has been bullied in school in the past, this can also cause them to want to retreat and avoid their peers or avoid going to school all together. While it can sometimes be difficult to determine if your child has been bullied at school due to them not wanting to talk about it, there are some telltale signs to watch for. For example, they may develop emotional changes (such as crying more, having low self-esteem, appearing moody/angry, or being depressed), may make up excuses as to why they don’t want to go to school, spends less time with friends, comes home from school with missing belongings, expresses physical symptoms such as stomach aches or nausea. If your child exhibits any of these signs, it’s important to start a dialogue with them and assure them that what’s happening to them isn’t their fault. Parents should also let school staff know what’s going on. It can also be beneficial to share yours and your child’s concerns with a doctor, counsellor, or psychologist.
When it comes to COVID-19, this is something that has increased fear, stress and anxiety in all of us – and for different reasons. Younger children in particular, however, may be much more confused by COVID-19. With physical distancing, for example, they may not have been able to see or communicate with their peers as much as they’re used to. Classrooms are also going to look much different than they did in years prior, with more focus on hygiene practices (such as regular hand washing) and learning groups – which is defined as a group of students and staff that primarily interact with each other and who remain together throughout the school’s quarter, semester or year, as opposed to moving from class to class. Things like school recess and lunches may also be staggered so that students aren’t all congregating together at once. In addition, children may also be required to wear face masks at certain times in school where it’s not possible to fully physically distance from others, which some kids may find uncomfortable or annoying to wear. However, explaining to kids why these health and safety measures need to be put in place, as well as explaining to them that the changes are only temporary, can help reduce the fears they may have surrounding the virus. For more information on B.C.’s Back to School Plan, visit backtoschool.gov.bc.ca.
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How to Ease Anxiety During a Crisis
Anxiety is one of the most common mental health concerns for both adults and children. For some, anxiety can be temporary experience that is based on different factors like relationship struggles (including family), or stress at work and/or school. For others, the anxiety they face can often be a chronic, recurring issue that causes a disruption in someone’s ability to carry out their daily living and may have a much harder time coping with what is often described as an overwhelming sense of dread or loss of control. As we are now seeing a steady and significant rise in the number of COVID-19 cases being diagnosed not just within Canada, but all across the world, many people are dealing with feelings of anxiousness and stress, and much of those feelings have to do with the fear of the unknown. For example, someone might worry as to whether or not they will wind up being diagnosed with COVID-19; while others may be in voluntary or mandatory isolation and face potential job loss as a result, leaving them wondering how they are going to pay bills, be able to afford rent, and buy groceries – all of which are very valid concerns to have.
As things with COVID-19 are rapidly changing, many people are turning to their radios, TVs, and social media for the latest breaking news on this pandemic. While it’s a good ideal to stay in the know, being inundated with a lot at once can be incredibly overwhelming for some. If you find that you’re feeling overwhelmed as a result of the news you’re reading online or seeing on TV, it can be a good idea to give yourself a break. This means turning off the television and/or radio, as well as logging out of social media. While you might not be getting exact by-the-minute news by doing this, you’ll be giving yourself and your mind a much-needed break from all of that bad news – and even a small break could help relieve some of that anxiousness you might be feeling. If the news itself isn’t what’s causing your anxiety, but the uncertainty with your job (or school) is, understand that there have been measures put in place by the Canadian government to assist those who may need it. In some cases, employers are even willing to work with their employees by allowing them to work from home or use sick days/vacation time if they have it.
All of that being said, the utmost important thing in a crisis situation like this, is how you cope with the stress and anxiety that you’re experiencing. For example, once you’ve signed out of social media or took a break from your TV screen, you’re probably wondering what you’re supposed to do after-the-fact. While you may not be able to have face-to-face interactions with friends or family members (as we’re all supposed to be practicing social distancing and be staying home as much as we possibly can right now), you can interact with them in other ways, such as giving them a call or video chatting them (i.e. on FaceTime), by texting, or even by sending them an e-mail. Having someone to talk to and share your feelings with during a time like this can be helpful, as while it may still be scary, you’ll know you’re not alone – as the person you’re talking to is most likely feeling the same or very similar to the way in which you’re feeling.
Another good way to ease anxiety is by finding a hobby you like. If you’re good at art, you might enjoy taking up drawing or painting; while another good hobby can be writing in a journal. If you’re someone who doesn’t necessarily like talking on the phone or someone who may not have many people to turn to, writing your thoughts and feelings out can be an incredibly therapeutic outlet – and is something you can do consistently. For others, easing anxiety might look like reading a book, watching a movie, listening to their favourite music, or even something as simple as taking a nap.
Something else people find helpful in relieving anxiety is exercise. While it may not be the safest time to spend time outdoors (especially if you are going to be in close proximity of others), you can still get out and enjoy the fresh air by going for a walk or bike ride if the weather permits. Or, you can even exercise from the comfort of your own home. You can also try meditation or even practice different breathing techniques, which are also known to help decrease anxiety significantly. Healthline offers several different breathing techniques specific to relieving anxiety here.
Remember, it’s not just COVID-19 that causes anxiety – and there are many different reasons why someone might suffer from it. For those who are in need assistance with their mental health (or if you know someone who does), you can find a wide range of resources by clicking here.