Maintaining Your Mental Health While Distancing

With the arrival of the second wave of COVID, I’ve created a compilation of the tips I had posted on social media last spring for maintaining your mental health during isolation.

#1: Set a Daily Routine and Stick to It

Setting a schedule to wake up, eat meals, exercise, check in with your friends and family (virtually), work and go to bed will help your body maintain its natural rhythms, motivation and energy levels. Make sure to include an activity that brings you joy and an activity that gives you a sense of accomplishment everyday.

#2: Bring Your Awareness Into the Present Moment

If you find yourself feeling anxious about the COVID-19 situation, worrying about the future or feeling down about isolating, consider using mindfulness as one way of coping. Bring your attention to your breath for a few seconds. Be aware of your 5 senses: sight, sound, taste, touch and smell. Experiencing the moment as it is will allow your mind to become calmer.

#3: Reach Out and Offer Support to Others

Call and check in on friends or family members who may need extra support right now. It might make their day to know you are thinking of them. If you have the funds, consider giving to a cause that supports those who are struggling, like your local food bank, shelter or senior's agency.

#4: Be Kind to Yourself

If you find yourself feeling guilty for not being more productive, for not being more positive or for having difficulty maintaining good habits, go easy on yourself. Try not to compare yourself to others (especially what they post in social media, which is likely not representative of their lives). Isolation in the midst of a pandemic is not a normal situation and not one we should expect ourselves to adapt to easily. It's completely normal not to feel your best right now. Remind yourself that you are doing what you can to cope with this extremely challenging situation and that these circumstances are temporary. Practice self-compassion. Keep a list of all the things you DID get done today or the self-care activities you did. If you feel like you need support, reach out to a mental health professional or agency in your community.

#5: Notice the Good

Due to the brain's "negativity bias," we are much more likely to notice and remember negative events than positive. This was helpful in primitive times when humans needed to be aware of anything that could pose a risk to our survival. In today's society, this is less adaptive and, if not kept in check, can actually impact our mental health, contributing to anxiety and depression. Right now, with limited social contact and stimulation, we are at risk of getting caught up in negative thinking spirals. If you're living with someone, it's normal they would be getting on your nerves by now! It is important to make conscious efforts to notice and remember the good events and positive interactions in your day. Spend some time reflecting on something that made you feel good today, something you're grateful for, or something funny or kind someone did. If you get in the habit of this, it can actually allow your brain to rewire and positive thinking will come more easily!

#6 Do Something Fun Every Day

If you want to enjoy your life, you have to make sure you're having fun on a regular basis. It might seem obvious, but it's easy to forget. Now that we're spending most of our time at home, we have to internationally incorporate fun activities into our daily routines. Make sure you reserve time each day for something you enjoy, whether it's funny cat videos, a favourite TV show, a chat with a good friend, a craft, a bath, exercise, dancing, juggling, whatever makes you happy. Enjoy!

#7 Maintain Good Sleep Habits

Maintaining good sleep hygiene allows our body to fall into its natural circadian rhythm and helps us get good quality sleep and feel well rested. Here are some evidence-based tips:

- wake up at the same time everyday

- have a relaxing or soothing bedtime routine for the hour before bed (ex. bath, reading, crosswords, mindfulness, etc.)

- avoid screens and stressors (ex. News) in the hour before bedtime

- go to bed only when sleepy

- if you're awake for longer than 20 minutes in bed, get up, do something relaxing, and go back to bed once you're sleepy again

- use bed only for sleep and sex. Do not work, eat, watch screens or worry in bed

- avoid caffeine after noon

- get exercise (but not too close to bedtime)

- deal with to-do lists and worries/stresses at least a couple of hours before bedtime

It may take several weeks of consistent effort before you see a change in your sleep, so keep trying!

Good night!

#8: Remember That This is Temporary

Even though physical distancing can be extremely challenging and stressful, and it is scary not knowing how long this situation will last, remind yourself that it will eventually come to an end. In time, we will once again return to our regular activities and feel free, busy, safe and connected to loved ones. This, as all else, will pass.

#9: Find a Reason to Laugh

"Laughter is the best medicine," as they say.

Honestly, if you're not having fun, what is the point? Or, as a former boss of mine used to say, "If it's not fun, it's not sustainable."

Even in regular life, we have to make opportunities for laughter. We can't necessarily expect humorous situations to arise out of nowhere. Now, with minimal variety our daily environment and limited social interaction, planning for humour is even more important.

What are some things that would make you laugh?

Some ideas: A board game or social game with your housemates. Your favourite funny TV show. Reading the comics in the newspaper. Funny YouTube videos. Calling a friend and recalling funny memories. Telling jokes to a family member via video-chat...

#10: Move Your Body

Exercise is probably the best thing you can do for your mental and physical health. There is significant research showing that exercise can help improve your mood and manage stress, anxiety, depression and other mental health issues.

The Canadian Society for Exercise Physiology recommends 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week. They also recommend adding muscle and bone strengthening exercises twice a week.

There are tons of online resources for exercise you can do at home right now. And there are even more benefits to exercising outside, particularly in nature, if possible.

Improve Your Mental Health by Getting Outdoors

When was the last time you spent time outside in nature, listening to the sounds of the wildlife and the rustling of leaves, breathing the fresh outdoor air, or feeling the snow, sun or breeze on your skin? Do you remember feeling more calm, relaxed or focused afterward? If so, you’ll likely agree with the research that shows that time in nature has significant benefits for our mental health.

For many of us with busy, urban lifestyles, contact with nature is not a regular experience. Our routines and activities leave us cut off from our environment and from our own well-being. City life and 24/7 access to technology can lead to on-going stress and stimulation, forcing us to be constantly filtering information, avoiding distractions and making decisions. We are often left with little time to recover and regain a balanced state. 

The current COVID-19 situation has added anxiety and stress to many people’s lives. However, the reduction in activity due to physical distancing has allowed for slower schedules and more available time, providing the perfect opportunity to wander outdoors and rest our minds.

Within minutes of exposure to nature, stress is relieved, shown by changes to muscle tension, blood pressure and brain activity. The prefrontal cortex, the brain’s command centre, gets a chance to dial down and take a break. The level of the stress hormone, cortisol, is reduced. Finally, endorphin levels and dopamine production increase, promoting happiness. These biochemical changes bring the following benefits:

• Increased energy and feelings of vitality 

• Positive mood

• Decreased symptoms of anxiety, depression and stress and of associated physical symptoms (headaches, indigestion)

• Improved attention and concentration; decreased symptoms of ADHD

• Increased creativity

• Reduced rumination

• Increased social contact, empathy and altruism

• Better quality of sleep 

We often associate trees and fresh air with a trip outside the city, but accessing nature doesn’t have to involve that much time or commitment! Here are 5 simple ideas to help you easily enjoy the mental and physical benefits of the outdoors: 

• Take a walk or bike ride on the many paved pathways in Ottawa

• Play a game of tennis, baseball, soccer or frisbee on some local greenspace

• If you are caring for kids, take them for physical play at your community park

• Enjoy a walk and view of the changing Fall leaves in your neighbourhood

• Relax with a picnic by the water at one of the City’s beaches

For information on enjoying nature safely during COVID-19, visit the City of Ottawa’s Parks and Greenspace page. 

Now, get outside and enjoy!

References:

Faber Taylor, A., Kuo, M., and Sullivan, W. (2001). Coping with ADD. The Surprising Connection to Green Play Settings. Environment and Behavior 33(1):54-77. January 2001. Retrieved from: https://www.researchgate.net/publication/249624329_Coping_with_ADD_The_Surprising_Connection_to_Green_Play_Settings

Huynh, Q., Craig, W., Janssen, I., and Pickett W. (2013). Exposure to Public Natural Space as a Protective Factor for Emotional Well-Being Among Young People in Canada. BMC Public Health 13,407. Retrieved from: https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-13-407

Marselle, M., Irvine, K., and Warber, S. (2014). Examining Group Walks in Nature and Multiple Aspects of Well-Being: A Large-Scale Study. Ecopsychology 6(3):134 September 2014. Retrieved from: https://www.researchgate.net/publication/270448533_Examining_Group_Walks_in_Nature_and_Multiple_Aspects_of_Well-Being_A_Large-Scale_Study

Ontario Parks (2020). Mental Health Benefits of the Outdoors. Parks Blog. Retrieved from: https://www.ontarioparks.com/parksblog/mental-health-benefits-outdoors/

Why See a Social Worker for Psychotherapy?

“I don’t need a social worker. I need therapy.”

This is what I often hear from people who are confused about the role social workers play in the mental health field.

Did you know that social workers provide the majority of counselling and psychotherapy services in Ontario?

Social workers are often associated with child welfare and community development. But this is not all we do! Social workers actually provide a range of services, depending on their specialization, including counselling, psychotherapy, crisis intervention, advocacy, coordination of resources and case management.

People who consult social workers are usually going through a difficult period in their personal, family and/or work life. Common issues include anxiety, depression, addictions, stress management, grief, loss, relationship problems, abuse, adjusting to life changes, caregiver burden, bullying and suicide prevention.

Brief History of Social Workers in Mental Health Field

Social work became a profession in the early 20th century. Prior to that, efforts for social betterment were taken on by volunteers. The original goal of social work was to address poverty, and then grew to focus on problems of families and children. Social workers quickly became involved in service delivery in the field of mental health care in Canada.

The Terms Psychotherapy and Psychotherapist

The act of psychotherapy and the title “psychotherapist” are regulated by the Regulated Health Professionals Act (RHPA) 1991.

The controlled act of psychotherapy is defined in the RHPA as follows:

“Treating, by means of psychotherapy technique, delivered through a therapeutic relationship, an individual’s serious disorder of thought, cognition, mood, emotional regulation, perception or memory that may seriously impair the individual’s judgement, insight, behaviour, communication or social functioning.”

Social Workers are legally authorized to perform the controlled act of psychotherapy and to use the title “psychotherapist,” provided that they do so in compliance with the Social Work and Social Service Work Act (SWSSWA) 1998, the regulations and the bylaws. We are accountable to our provincial college of social workers to ensure that we are providing quality, ethically-responsible services. We are required to pursue continuing education, training and supervision.

The Social Work Approach

Social work considers both the medical model’s focus on individual diagnosis and also recognizes the complexity of the social context, including the individual’s family, workplace and community. Social workers look at people’s problems within their social context and often work to identify and address social inequities and structural issues.

Social workers can help you with the following strategies: Identifying and understanding the source of your stress or difficulty, recognizing and using your own strengths so that you can confidently manage real-life issues, strengthening your coping skills and finding effective solutions to your problems, helping you get the most out of your relationships, work and community life, and finding needed resources.

Social workers practice in a wide range of settings, including family agencies, hospitals, mental health settings, correctional facilities, schools, senior’s agencies, community clinics and organizations, government offices, addiction treatment facilities and Children’s Aid Societies. Depending on their expertise, social workers may work with individuals, couples, families, groups, workplaces and/or organizations.

Many social workers offer services through private practice and are covered by many group benefits plans.

So the next time you are looking for quality, regulated psychotherapy services, consider a social worker!

Sources:

Ontario College of Social Workers and Social Service Workers (2018), Proclamation of the Controlled Act of Psychotherapy. Retrieved from: http://www.ocswssw.org/professional-practice/regulation-of-psychotherapy/

Ontario Association of Social Workers (2018), About Social Workers. Retrieved from: https://www.oasw.org/Public/About_Social_Workers/About_Social_Workers.aspx

Canadian Association of Social Workers (2018), What Social Workers Do. Retrieved from: https://www.casw-acts.ca/en/what-social-work/what-social-workers-do

Time for a Check-in on your New Year's Resolutions

Six weeks into 2018, how are you doing with your New Year’s resolutions? Are you making progress toward your goals? Have you had any stalls or slip-ups? Do you remember what your resolution was? (Check out this post about effectively setting resolutions.)

If you’re on track to meet your goals, keep up the good work! If you’ve had any challenges, remember that it’s totally normal to face setbacks. It’s all part of learning and working toward change! The important part is to get back on track and learn from your mistakes.  

Here are five simple actions you can take to get your resolution back on track:

1. Reflect on any planning errors. Check if your resolution meets the criteria for a SMART (specific, measurable, achievable, relevant and timebound) goal. If it doesn’t, read this post and revise your resolution and increase your chances of achieving it.

2. Deal with obstacles. Identify anything that may have gotten in the way of you keeping your resolution, and deal with it. If finances are getting in the way, perhaps you need to research free or low-cost activities that are in line with your goal. Or maybe you need to rework your budget in order to free up some money to pay for a new activity. If conflicting family responsibilities are an issue, perhaps you need to coordinate your plans with those of other family members or arrange for childcare.

3. Don’t give up. If you slip up, begin again. It’s not easy to achieve goals, and everyone makes mistakes now and then. Avoid all-or-nothing thinking (also called “black-and-white” thinking). If you think of yourself as failing, you risk giving up on your goal entirely. Remember that it is completely normal to face challenges. Don’t beat yourself up, and take the steps to get back on track.

4. Focus on the process, rather than the end goal. Break your overall plan down into steps, and check in daily or weekly on your activities. Remember to reward yourself for taking positive steps!

5. Build inspiration and reminders into your environment. Place reminders of your goals, such as inspiring phrases, images or objects, around your house, car and/or work place. Keep tools required to meet your goal (healthy foods, workout equipment, art supplies) visible and easily accessible.

Good luck, and have fun working toward your best life!

New Year, New You: 7 Steps for Keeping Your Resolutions on Track

It’s a week into the new year. How are you doing with your New Year’s resolutions?

Do you tend to start out the year with good intentions that fall by the wayside as the weeks go by? Have you given up on making resolutions because they never end up coming to fruition? Even with best intentions, resolutions without a clear direction can quickly get derailed.

Investing a few minutes now by defining what you want and making a plan to carry it out can really pay off in the future. The following 7-step process of setting goals allows you to clarify your ideas, focus your efforts, use your time and resources productively, and increase your chances of achieving what you want in life.

1. Reflect on your values. Take a few minutes to think about what is important in your life. List your values in order of priority. Areas (among many others) may include:

• Family
• Career/school
• Financial success
• Health
• Lifestyle
• Personal development
• Community involvement

For more about values, check out MindTools

2. Identify your goals. Based on your values, pick one or two areas that you want to work on. State your goal as a positive statement and make sure it is action-oriented (e.g. “Set aside 3 hours per week to play with my kids” instead of “work less.” Start small and be realistic. Small steps allow you to see progress faster, which will feed your motivation to keep setting and accomplishing new goals. This adds up to big changes over time! To help with motivation, put the steps you will take into your calendar, and set a deadline to achieve your goal.

The concept of SMART goals is the most widely-used acronym-based goal setting technique. SMART stands for specific, measurable, achievable, relevant and time-bound. For more on setting SMART goals, check out this post.

3. Deal with obstacles. Identify anything that may get in the way of you keeping your resolution, and deal with it right off the bat. Do you need to replace your running shoes? Find babysitting? Or maybe you have a friend or family member who would prefer you maintain your old habits and may get in the way of the changes you want to make. Come up with a plan for dealing with any obstacles before they keep you from achieving your goals.

4. Create accountability. Talking to others about your resolutions makes them feel more real. Consider asking for others’ support, or even inviting them to participate in your activities with you. Set up a meeting with a mentor, coach, doctor or trainer. Having others’ support can help with focus, identifying areas for improvement, checking in on progress, or getting back on track if you’ve fallen off the wagon.

5. Organize your environment to facilitate implementing your goals. Write your goals down and post them in visible places around your home and/or office. If your goal is to exercise more, keep your work out equipment easily accessible rather than stowed in a basement cupboard. If you want to change your eating habits, make sure you have healthy snacks visible.

6. Get started right away! The key to achieving your goals is to just DO IT! Don’t wait for the motivation to come before you act. Take action, and motivation will follow.

7. Reward yourself. Each time you achieve a step toward your goal, treat yourself to something you enjoy. Take yourself to a movie, have a relaxing bubble bath, buy yourself a book you’ve been thinking about. Additionally, consider keeping a daily journal of small steps you took to work toward your goals. Rewarding yourself will keep you feeling positive and motivated. Remember, if it’s not fun, it’s not sustainable!

Have fun working toward your goals and creating your best life! I’ll write again in a month to check in on where you’re at with your resolution, and tips for maintaining motivation and dealing with set backs.

SMART Goals - Make Your Dream a Reality

The concept of SMART goals, developed by George T. Doran in 1981, is the most widely-used acronym-based goal setting technique. The letters of the acronym have stood for different words over time, and the following are the ones I find the most helpful in setting goals.

Specific. Identify specific actions and break them down into smaller steps. Identify days, times and activities. State each goal as a positive statement. Instead of “Save money,” you may wish to use one of the following: “Set up savings account,” or “Put $50 into my savings account each month.”

Measurable. Identify changes you plan to see that indicate you are attaining your goal. For example, within six months, I will have $300 in my savings account.

Achievable. Make sure your goal is realistic and can be reached. If you aim too high, you may not be able to attain your goal and you will wind up feeling frustrated and disappointed in yourself. For example, if you are just taking up running, don’t plan to run a marathon. A more achievable goal might be to run 5 kilometres.

Relevant. When identifying your goal, ensure that it corresponds with a need in your life, or an area of your life you are unsatisfied with and motivated to change.

Time bound. Break your goal down into steps and set deadlines for accomplishment. Schedule these steps and deadlines into your calendar. If your goal is to complete a project, book regular time into your schedule to read, research or write. If your goal is to eat healthier, schedule the time to make your meal plan, buy groceries and prepare meals. Be reasonable with your deadlines to avoid putting undue pressure on yourself or achieving something that will be impossible to sustain.

Now, get started on achieving what you most want in life! There is no time like the present.

Self Care Over the Holidays

Many of us go into the holiday season with high expectations for excitement, comfort, good food and closeness to family and friends. However, it can be easy to get so wrapped up in the details of planning, shopping, cooking and hosting, that we end up feeling stressed and exhausted, rather than relaxed and connected with others. To make it through the hustle and bustle of the holidays, consider the following self-care tips:

Reflect on your priorities for this holiday season. Ask yourself these questions: What do I want to get out of the holiday season this year? What do I value most? What type of traditions to I most want to maintain? How can I make this happen?

Plan your time. Leading up to the holidays, schedule your most important activities into your calendar, as efficiently as you can. Try to get your shopping done during hours the stores are less busy, or consider shopping online. Remember that it’s ok to say no to a holiday invitation in order to really be able to enjoy the activities you decide to spend your time on. Reserve some time to relax or do something nice to yourself, like a quiet bubble bath or a movie you enjoy.

Practice Moderation. Remember that more isn’t always better! Rather than ending the holidays with extra pounds, stress and regret, try to be moderate with your spending, late-night partying, eating and drinking.

Be present. Take some time to sit and enjoy whatever gathering, event or meal is happening. Focus on the smell and taste of the pumpkin pie, or the warmth of the candle-lit room. Notice the sights and sounds of your friends and family socializing, or the emotions that arise as you sit amongst your loved ones. Notice the glinting of the falling snow and the Christmas lights strung on houses as you walk down the street. Focusing on senses or emotions is a powerful way to bring yourself into the present moment, slowing down reactions and calming the mind and body.

Manage your sleep. Most of us sleep less well this time of year whether from staying out late at parties or leaving the gift-wrapping or meal preparation until the last minute. Not getting enough sleep may mean that you are less able to enjoy the holiday activities you have planned. Incorporating good sleep hygiene techniques can help improve your sleep during the holidays, and also throughout the year. Some ideas include avoiding caffeine in the evening, avoiding naps after 3:00pm, avoiding screens, bright lights and stressful activities in the hour before bedtime, creating a calming bedtime routine and avoiding overdoing it on alcohol. Click here for additional tips!

Maintain exercise. Exercise reduces stress, anxiety and depression and improves mood and concentration. Regular exercise has this effect by increasing mood-regulating neurotransmitters, serotonin and dopamine, in our brains. Over the holidays, we often end up being more sedentary. Consider maintaining at least a small amount of physical activity by going for walks, enjoying an outdoor snow-related activity, doing some light stretching or maybe an exercise video at home.

Practice Gratitude. Research shows that incorporating gratitude into our lives has significant impacts on our well-being. Simply spending some time thinking about things you are grateful for can increase the dopamine and serotonin in the brain. Doing this regularly adjusts the neural pathways in the brain, strengthening pathways that increase positive emotions.

Remember the airplane oxygen mask metaphor. Before helping others, you must put the oxygen mask on yourself first! In other words, taking care of yourself will ensure that you have the physical and mental energy to enjoy others' company, be good company and give generously.

Happy Holidays!

The Benefits of Mindfulness

Do you ever feel that your thoughts are racing? Or feel overwhelmed with so many things on your to-do list that you'll never get them all done? Or catch yourself worrying or ruminating to the point it's affecting your mood? You may benefit from practicing mindfulness.

Mindfulness is a practice that originated in Buddhist traditions in Asia. Scientific research supports the benefits that have been experienced by practitioners for centuries, including management of stress, anxiety, depression, pain and chronic illness.

Jon Kabat-Zinn has been researching mindfulness for decades and provides the following description: “Simply put, mindfulness is moment-to-moment non-judgmental awareness. It is cultivated by purposefully paying attention to things we ordinarily never give a moment’s thought to. It is a systematic approach to developing new kinds of agency, control, and wisdom in our lives, based on our inner capacity for paying attention and on the awareness, insight and compassion that naturally arise from paying attention in specific ways.” (Kabat-Zinn, 2013)

Specifically what you pay attention to can vary. Depending on the exercise and your intentions, you may bring attention to your breath, thoughts, body sensations or emotions. The objective is to experience with openness, curiosity and acceptance, rather than judgment.

In our world of busy lives and constant access to technology, when faced with difficult emotions, we often turn to other methods of coping, such as escaping and distraction, scrolling through social media, playing video games, “getting things done,” socializing, eating mindlessly, drinking alcohol or using drugs. These methods may make us feel better temporarily, but the effects don’t last, and problems may even multiply, once we return to the reality of our lives. Mindfulness practice can create lasting changes, helping you to deal with pain, illness or difficult emotions more effectively.

One of the reasons mindfulness has lasting changes on emotions management is that through mindfulness, you can actually change your brain’s connections (neuroplasticity). Regular practice can lead to a thinning of the area of the brain associated with appraising and reacting to perceived threats (the amygdala), leading to less stress and anxiety. Additionally, there can be a thickening of regions of the brain associated with learning, memory, emotional regulation and sense of self and perspective taking.

Mindfulness gives you the opportunity to be in the present moment, rather than ruminating about past events or worrying about future events. When you get caught up in thought, catastrophizing, regret or drama, you are more able to realize it is happening and bring your attention back to what is most important in that moment. You may also become more aware of patterns in thinking, allowing you to respond thoughtfully rather than react automatically to stressful situations.

Here is a brief mindfulness exercise with Elisha Goldstein, Ph.D., co-author of the Mindfulness-Based Stress Reduction Workbook.

A cute video on mindfulness.

Sources:

Kabat-Zinn, J. (2013). Full Catastrophe Living. New York, USA: Bantam Books.

Davis, D.M. & Hayes, J.A. (2012). Benefits of mindfulness meditation. American Psychological Association. 43,(7), p. 64. Retrieved from: http://www.apa.org/monitor/2012/07-08/ce-corner.aspx)