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Category: Depression

Rise Above Stigma! Mental Health Awareness

Rise Above Stigma! Bell Let’s Talk Day: Wednesday, January 28, 2015!

Wednesday, January 28, 2015 is an important reminder of how we should think about, talk about, act, and treat others with mental illness. Not just today, but every day.

WHY? Most people cannot afford treatment to or are on a wait list for months.

MESSAGE:

If you are currently experiencing concerns about your own mental health, having difficulty managing emotions, or having trouble creating or maintaining healthy relationships, please act now. Remember that it takes courage and strength to reach out for help from loved ones or a mental health professional. This help is one difficult, yet life-changing step away. Help yourself and get help from people who care about you (and want to help you)!

We all struggle in life from time to time in our own ways. Take the time to assess your own self-esteem and emotional well-being, noticing any negative changes in your usual behaviours. Awareness of such changes, a strong desire for the suffering to end, and a willingness to help others is that next step you need toward reestablishing more meaning and positivity.

TAKE ACTION:

Take care of yourself, first and foremost. Practice mental wellness. Do what it takes to make you happy. Actively set aside that extra time in a day, week, and month to focus on you and how you can continually contribute to your overall wellbeing.
-Spend less on takeout, and more on pampering yourself.

Refrain from judging or criticizing those who have been labelled with or who have symptoms of a mental health disorder.
-Be conscious to avoid derogatory or hurtful terms that may offend those suffering with a disease.

Talk about therapy and encourage those around you to go. Never judge or criticize those who are seeking treatment for mental illness.
-Why don’t question medication for physical illness?

Listen to those around you with mental illness and ask questions.
-Learn about what they are going through and how you can help them, or how you can help prevent others from experiencing the negative effects of a similar disease.

Educate yourself on how you can help to spread awareness of the life-threatening effects of a mental health disorder (and how it impacts you or loved ones).

FAQS

– Mental health problems and illnesses also account for more than $6 billion in lost productivity costs due to absenteeism and presenteeism. (The Mental Health Commission of Canada)

– 1 in 5 Canadians will experience a form of mental illness at some point in their life. (Canadian Institute of Health Research)

– At this very moment, some 3 million Canadians are suffering from depression. (CMHA)

MOTIVATION TO END STIGMA:

**Make the choice to rise above stigma and be more aware of your acceptance and non-judgment, toward yourself, those around you, and society in general.

**We need to make mental healthcare more accessible, affordable, and acceptable. You, as members in society, as a collective, have the power to influence that. Start by taking care of ‘you’ and others around you!

Here is more information on how psychotherapy or counselling can benefit you or those around you: https://www.etobicokepsychotherapy.com/etobicoke-psychotherapy-counselling/

Be a happier ‘you’ this holiday season!

Down in the dumps? Holiday blues? A lot of us feel more down in the winter season, especially around the holiday season. This time of year is naturally more stressful. Whether you celebrate Christmas or not, the general feeling in the air revolves around financial stress, what gifts to buy or will we be able to buy, or planning get togethers with people we do or do not usually see. That being said, why not take those extra steps to be happier and reduce stress as much as possible. Here is a list of tips to help bring about a happier mood.

Enjoy the moment. Look around your environment and take note of one thing that you need to appreciate more, and maybe that you do take for granted. Bring mindful attention and awareness to it. Notice the positive feelings and associations that go with it.

Practice non-judgmental awareness of yourself and others. Take the time to notice when you are and are not judging yourself or others around you. We often do it without noticing, even if it is just a mental note when someone walks by. If someone is short with you, don’t follow suit. Just remember when you are having a bad day, and accept that this person may be experiencing a loss (job, person) or some other negative event in their life.

Connect with others. Since this is a stressful time of year, positive influences can only help. Think about some positive people in your life that you have been procrastinating to see. Connect with them. Even if you feel down, you will most likely feel happier after reconnecting. There is at least one person who makes you feel good and who you know you enjoy spending time with.

Resolve conflicts. This time of year can be emotional and upsetting for a lot of people, especially if ties have been broken or relationships have ended. Take the time to repair these relationships. Be the bigger person: forgive someone or apologize to someone that hurt you in the past. Chances are, they are feeling the same way.

Make your health a priority. Exercise, eat healthy when you can, sleep at least 7 hours per night, be kind to yourself, and develop good boundaries. If you’ve been meaning to get to the gym, and keep procrastinating, just do it! Take little steps. Whether it’s a 5 minute workout or a 30 minute workout, something is better than nothing! (And you’ll probably stay for longer than you thought you would, once you get your gear on).

Be thankful and express your love. Make a phone call, meet with someone, or write them a nice letter. Show your appreciation for others. Why not brighten someone else’s day?

Focus on the good. If you find yourself to be more down than usual, write down or take pictures of 2-3 good things that happen each day. This will remind you to think more positively, and consequently, to be happier!

Have fun and laugh. Stop being so serious! Laughter has many physical, mental, and emotional health benefits. Whether it is watching a movie, talking to someone that makes you laugh, or just reminiscing about a funny memory, laughing will increase your happiness.

Simplify. Too many things, too many to do lists, and too many unattainable goals lead to a very complex life. Complex lives mean stress and unhappiness. Try to simplify your life by having more realistic expectations and standards for yourself, your job performance, and in your relationships.

Live an authentic and meaningful life. Be true to yourself and live in line with your values. Don’t fall accustom to someone else’s values and someone else’s way of living. You define and create your own happiness!

 

How Social Comparison is Related to Anxiety and Depression

Technology provides various forms of social comparison that can be taxing on our mental health and wellbeing, such as anxiety. It’s no wonder that youth today are experiencing higher levels of stress, anxiety, and depression. The platforms provide so many ways for us to compare ourselves to the people around us. And of course, most want to publicize and upload visions and notes on their most positive experiences and moments. These sources are constantly updated by the second, providing no escape from viewing others’ happiness. We are continually dissatisfied, as we are comparing ourselves to someone we think is or who has something better. But hey, who says the numbers of ‘happy’ pictures and notifications we send out determines our happiness?
Social comparison is part of human nature, and social media and technology have made this inescapable. We tend to rank ourselves according to social groups or classes, which can be determined by behaviours or hobbies (constantly posted on social media). Trends and fads can be picked up from following different sites or people online, and we choose to follow specific ones. This means that sometimes we are selecting unrealistic forms of social comparison (such as celebrities), which can cause great stress and anxiety. At times of unemployment or stress, some people may feel hopeless when they see large amounts of success. This feeling of being overwhelmed can lead to a downward spiral into depression. As a result of constant social comparison, we aren’t happy with ourselves and have low self-esteem.
If you haven’t thought of this, take note that people who post excessive happy notes and pictures sometimes do this as a form of insecurity. Even if this is not an insecurity, chances are, they aren’t always as happy as they appear in social media. It’s doubtful they would post a picture of a moment where they felt depressed.
It is important for us to learn to gain a healthier perspective on how we do compare ourselves to others. We must remember our strengths, and ask ourselves if our desires and goals are realistic. We need to be more accepting of what we have and who we are. We need eliminate feelings of anxiety, by creating goals for the future based on our strengths and abilities.

You determine your success, which should not be measured by social comparison. You determine your happiness – not anyone else.

For more information on anxiety counselling or anxiety psychotherapy, click here: https://www.etobicokepsychotherapy.com/anxiety-counselling-etobicoke/

For more information on relationship counselling or relationship therapy, click here: https://www.etobicokepsychotherapy.com/relationship-counselling-etobicoke/

Recover from an Eating Disorder

The road to eating disorder recovery starts with admitting you have a problem. This can be the most difficult part of the recovery process, especially if you’re still clinging to the belief that weight loss is the key to happiness, confidence, and success. The most important roadblock to a successful recovery is when old habits are still hard to break.

If you are  motivated to change, these unhealthy habits and routines can be broken. A more important part of the recovery process, however, is about rediscovering who you are beyond your eating habits, weight, and body image. True recovery from anorexia and bulimia involves learning to listen to your body, listen to your feelings, trust yourself, accept yourself, and to love yourself. These are all major milestones in eating disorder recovery.

Another big step is asking for help. It can be scary and embarrassing to seek help for an eating disorder; however, gaining support from a trusted friend, family member, or work colleague is for many people a major advance on the path to recovery. Alternately, some people find it less threatening to confide in a treatment specialist, such as an eating disorder counsellor.

 

Whoever you select as a confidant, set aside a specific time to discuss your situation with them, ideally in a quiet, comfortable place away from other people and distractions. Whoever you do confide in may be shocked at the news you are telling them, or they may expect it. Chances are, they will be unsure of how to respond or the best way to help you. This is where it is important to take time to educate them about your specific eating disorder and how you would like their support in the eating disorder recovery process.

https://www.etobicokepsychotherapy.com/eating-disorder-counselling-etobicoke/

Acknowledge Your Success and Decrease Low Mood

Chances are, you are succeeding according to yours, others, or both standards. Everyone measures success in different ways. How do you measure your personal success? You need to give yourself more credit than you think you deserve! It is important to remind ourselves of successes we have had when we are down or in a depressed mood.

Depression often arises out of persistent low moods and lack of interest in usual activities. This often stems from low confidence levels. Are you being too hard on yourself?  It is important to acknowledge your success and perhaps re-evaluate your level of personal expectations. It is important to aim high, while setting attainable goals to achieve self-confidence.

For more on how to alleviate depression and depression counselling, please go to: 


https://www.etobicokepsychotherapy.com/anxiety-counselling-etobicoke/