tag:blogger.com,1999:blog-63752871122183167982024-03-13T20:28:44.262-07:00Mental Health BCInformation--Knowledge--Research--ResourcesMental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.comBlogger75125tag:blogger.com,1999:blog-6375287112218316798.post-73223871946011794972020-05-04T19:04:00.000-07:002020-05-04T19:04:19.324-07:00#MentalHealthWeek: May 4-10th <img height="255" src="https://tse2.mm.bing.net/th?id=OIP.1DYEhOCOg10NIICHddiO3wHaEt&pid=Api&P=0&w=257&h=164" width="400" /><br />
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>I want to give a BIG shout out to everyone for #MentalHealthWeek! </b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Many of us are having our mental health challenged in ways we could never have imagined during the COVID-19 health situation! </b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>We have Individual and Family Mental Health. </b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>We also have Community Mental Health. </b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Many of us have also become more aware of how we can be impacted by Collective Mental Health. </b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><u><span style="color: red; font-size: large;">"Tried and True" Ways We Can Improve our Mental Health</span></u></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Connect with others:</span></b> Family, friends, become part of online, or other communities with people who share your interests, hobbies and passions.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Talk with Others:</span></b> In person, on the phone, online, text and chat. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Spend time with pets and animals:</span></b> We all benefit from feeling connected with each other. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Exercise: </span></b>Go for a short, or long walk, or hike. Do some yoga, or simple poses. Lift some weights. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Spend time in nature: </span></b>Even short walks at a local park, or near water can be a great mood booster, or give us a reset. Gardening is a great hobby too. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Meditate and Breathing:</span> </b>Simple breathing, or meditation techniques can be found via apps, videos, and other posts on this blog. :-)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Get back to basics and simple living:</span> </b>Keep track of what's most important in your life and make sure you're on track in meeting your own needs. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>Check in with yourself: </b></span>Ask if you have what you need, or what you need right now. Do I need water/food/sleep/a hug/a laugh/exercise...</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Be Kind, Compassionate, Loving and Caring to Yourself: </span></b>Reminding ourselves we deserve the caring, kind, and compassion stance we offer others is a good thing sometimes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Feed Your Mind: </span></b>Read, listen and watch things that educate, inform and inspire you, as well as entertaining things that make you laugh. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>Practice gratitude:</b> </span>Every day, think of, or even write down 3 things you are grateful for. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Be helpful to others:</span> </b>Think of ways you can you think of others. Ask someone if they need help. Volunteer to help others, or in your community. Show your caring and thoughtful side to others with small gestures.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: blue;"><b>Be Friendly, Smile and say Hello:</b> </span>A simple smile and a Hello could make a big difference in someone's day. Being friendly doesn't cost a cent! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: blue;">Feed your Soul: </span></b>Do things that fill you up! Make art, do crafts, listen to and play music, dance, sing, let loose and be silly, creative, goofy...</span>Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-6927853407556522572020-01-30T19:43:00.002-08:002020-01-30T19:45:14.306-08:00Podcast: Knowledge Project: Daniel Kahneman: Putting Your Intuition on Ice, Cognitive Bias, and Many Words of Wisdom<span style="color: blue; font-family: inherit;"><b>This is just a delightful, enlightening, and entertaining interview, and podcast! </b></span><br />
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<span style="font-family: inherit; font-size: large;"><a href="https://fs.blog/daniel-kahneman/">Daniel Kahneman: Putting Your Intuition on Ice</a> [The Knowledge Project Ep. #68]</span></h1>
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Website & Podcast here: <a href="https://fs.blog/daniel-kahneman/">https://fs.blog/daniel-kahneman/</a></div>
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<span style="color: blue; font-family: inherit;"><b>Psychologist and Nobel laureate Daniel Kahneman reveals the actions we can take to overcome the biases that cripple our decision-making, damper our thinking, and limit our effectiveness. Listen and Learn from the master.</b></span></div>
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<span style="font-family: inherit;"><b>Today, I’m thrilled to welcome one of our most requested guests to The Knowledge Project, psychologist and recipient of the 2002 Nobel Prize in Economics Sciences, Daniel Kahneman.</b></span></div>
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<span style="font-family: inherit;"><b>Often credited as a founding father of the field of behavioral economics, (along with his dear friend and research partner, Amos Tversky,) Daniel has been conducting eye-opening experiments and research demonstrating the unreliability of human rationality for over 40 years.</b></span></div>
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<span style="font-family: inherit;"><b>His work was summarized in the perennial best-selling book <a class="external" data-amzn-asin="0374533555" href="https://www.amazon.com/Thinking-Fast-Slow-Daniel-Kahneman/dp/0374533555/ref=sr_1_2?keywords=thinking+fast+and+slow+by+daniel+kahneman&qid=1570594197&sr=8-2" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;"><em style="box-sizing: inherit;">Thinking Fast and Slow</em></a> which has been a major catalyst in introducing the idea of cognitive biases to the mainstream zeitgeist.</b></span></div>
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<span style="font-family: inherit;"><b>Daniel has so much to teach that it would be impossible to capture it in a 60 minute interview, but I did my best. We talk about the factors that contribute to happiness and life satisfaction, procedures to improve our decision-making, what, if anything, can be done to overcome our cognitive biases, why changing behavior is so difficult and much more.</b></span></div>
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<strong style="box-sizing: inherit;"><span style="font-family: inherit;">Here are a few highlights from our conversation:</span></strong></div>
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<span style="font-family: inherit;"><strong style="box-sizing: inherit;"><span style="color: blue;">I think changing behavior is extremely difficult.</span></strong><span style="color: #262626;"> There are a few tips and a few guidelines about how to do that, but anybody who’s very optimistic about changing behavior is just deluded. It’s hard to change other people’s behavior. It’s very hard to change your own. Not simple.</span></span></div>
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<span style="font-family: inherit;"><span style="color: blue;"><strong style="box-sizing: inherit;">I’d like people to know that motivation is complex</strong>, </span><span style="color: #262626;">and that people do good things for a mixture of good and bad reasons; and they do bad things for a mixture of good and bad reasons. I think that there is a point to educating people in psychology. It’s to make them less judgmental. Just have more empathy and more patience. Being judgmental doesn’t get you anywhere.</span></span></div>
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<span style="font-family: inherit;"><span style="color: blue;"><strong style="box-sizing: inherit;">What gets in the way of clear thinking</strong> <b>is that we have intuitive views of almost everything</b>. </span><span style="color: #262626;">So as soon as you present a problem to me, I have some ready made answer. What gets in the way of clear thinking are those ready made answers, and we can’t help but have them.</span></span></div>
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<span style="font-family: inherit;"><strong style="box-sizing: inherit;"><span style="color: blue;">We have beliefs because mostly we believe in some people, and we trust them.</span></strong><span style="color: #262626;"> We adopt their beliefs. We don’t reach our beliefs by clear thinking, unless you’re a scientist or doing something like that. There’s a fair amount of emotion when you’re a scientist as well that gets in the way of clear thinking. Commitments to your previous views, being insulted that somebody thinks he’s smarter than you are. I mean lots of things get in the way, even when you’re a scientist. So I’d say there is less clear thinking than people like to think.</span></span></div>
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<span style="color: blue; font-family: inherit;"><strong style="box-sizing: inherit;">Very quickly you form an impression,</strong><b> and then you spend most of your time confirming it instead of collecting evidence.</b></span></div>
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<span style="font-family: inherit;"><strong style="box-sizing: inherit;"><span style="color: blue;">Negotiations is not about trying to convince the other guy.</span></strong><span style="color: #262626;"> It’s about trying to understand them. So again, it’s slowing yourself down. It’s not doing what comes naturally because trying to convince them is applying pressure. Arguments, promises, and threats are always applying pressure. What you really want is to understand what you can do to make it easy for them to move your way. Very non-intuitive. That’s a surprising thing when you teach negotiation. It’s not obvious. We are taught to apply pressure and socialize that way.</span></span></div>
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<span style="font-family: inherit;"><span style="color: blue;"><strong style="box-sizing: inherit;">Independence is the key</strong><b> because otherwise when you don’t take those precaution</b>s</span><span style="color: #262626;">, it’s like having a bunch of witnesses to some crime and allowing those witnesses to talk to each other. They’re going to be less valuable if you’re interested in the truth than keeping them rigidly separate, and collecting what they have to say.</span></span></div>
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<span style="box-sizing: inherit;"><span style="font-family: inherit; font-size: small;">Listen and Learn</span></span></h2>
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<li style="box-sizing: inherit; margin-bottom: 0.7em;"><span style="font-family: inherit;">Listen on <a class="external" href="https://podcasts.apple.com/ca/podcast/68-daniel-kahneman-putting-your-intuition-on-ice/id990149481?i=1000453588355" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;">Apple Podcasts</a> | <a class="external" href="https://youtu.be/-10cairWi10" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;">YouTube</a> | <a class="external" href="https://overcast.fm/itunes990149481/the-knowledge-project-with-shane-parrish" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;">Overcast</a> | <a class="external" href="https://open.spotify.com/show/1VyK52NSZHaDKeMJzT4TSM" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;">Spotify</a> | <a class="external" href="https://www.stitcher.com/podcast/shane-parrish/the-knowledge-project" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;">Stitcher</a> | <a class="external" href="https://theknowledgeproject.libsyn.com/rss" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;">RSS</a></span></li>
<li style="box-sizing: inherit; margin-bottom: 0.7em;"><span style="background-color: transparent; box-sizing: inherit; color: #cc3232; font-family: inherit;"><a class="external" href="https://traffic.libsyn.com/theknowledgeproject/TKP206820Daniel20Kahneman.mp3" rel="nofollow" style="background-color: transparent; box-sizing: inherit; color: #cc3232;">Download</a></span></li>
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<span style="font-family: inherit; font-size: large;">#<a href="https://fs.blog/daniel-kahneman/">DanielKahneman</a> #wisdom #psychology #change #cognitivebias #mentalhealthbc</span></h1>
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Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-4946393319579504442020-01-30T19:32:00.000-08:002020-01-30T19:32:23.635-08:00Podcasts: Life Lessons, Acceptance & Commitment Theray (ACT) & Daily Contemplative Practice<br />
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<b><span style="font-family: inherit;"><a href="https://www.stitcher.com/podcast/diego-footer/farm-small-farm-smart/e/66258643">10 Life Changing Lessons</a> to Live Your Best 2020</span></b></h2>
<span style="background-color: white;"><span style="font-family: inherit;">Diego Footer and Javan Bernakevitch. </span></span><span style="font-family: inherit;">Farm Small Farm Smart. (2019). FSFS194. Retrieved from: <a href="https://www.stitcher.com/podcast/diego-footer/farm-small-farm-smart/e/66258643">https://www.stitcher.com/podcast/diego-footer/farm-small-farm-smart/e/66258643</a>.</span><br />
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<b><a href="https://beherenownetwork.com/sharon-salzberg-metta-hour-ep-113-steven-c-hayes/"><span style="font-family: inherit;">Sharon Salzberg: A Liberated Mind with Steven C. Hayes.</span></a></b></h2>
<span style="font-family: inherit;">Metta Hour, Ep. 113. Retrieved from: <a href="https://beherenownetwork.com/sharon-salzberg-metta-hour-ep-113-steven-c-hayes/">https://beherenownetwork.com/sharon-salzberg-metta-hour-ep-113-steven-c-hayes/</a>.</span><br />
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<span style="background-color: #f6f4f0; margin: 0px; outline: none; padding: 0px;"><strong style="margin: 0px; outline: none; padding: 0px;"><span style="font-family: inherit;"><span style="color: red; font-size: small;">“I had a transformational experience nearly forty years ago and tried to build that out within my tradition, which was cognitive behavioral therapy.” – Steven C. Hayes</span><i style="color: #5d5c5c;"> </i></span></strong></span><br />
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<span style="font-family: inherit; font-size: small;">For Episode 113 of the Metta Hour Podcast, Sharon is in conversation with Dr. Steven C. Hayes, PhD.</span></h2>
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<span style="font-family: inherit;"><b>Steven C. Hayes is a professor of psychology at the University of Nevada, Reno. He is the author of over 40 books and hundreds of scientific articles and has served as president of the Association for Behavioral and Cognitive Therapy and the Association for Contextual Behavioral Science. Dr. Hayes initiated the development of Acceptance and Commitment Therapy and of Relational Frame Theory and his latest book, <em style="margin: 0px; outline: none; padding: 0px;">A Liberated Mind</em> was released in the summer of 2019 from Avery Books. In this episode, Sharon and Steven discuss the ACT method, and how this related to mindfulness practice. Steven closes the conversation with a ten minute guided practice. To learn more about Steven’s work, you can visit his website at <span style="color: navy; margin: 0px; outline: none; padding: 0px; word-spacing: 3.01px;"><a data-saferedirecturl="https://www.google.com/url?q=http://www.stevenchayes.com&source=gmail&ust=1577831973144000&usg=AFQjCNHbR-pSkECb98geK4RbVoJBZPKjDg" href="http://www.stevenchayes.com/" rel="noopener noreferrer" style="color: #e42e54; margin: 0px; outline: none; padding: 0px; text-decoration-line: none;" target="_blank">stevenchayes.com</a></span></b></span></div>
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<span style="margin: 0px; outline: none; padding: 0px; word-spacing: 0px;"><strong style="margin: 0px; outline: none; padding: 0px;"><span style="color: red; font-family: inherit; font-size: small;">“In many ways, daily practice is a cornerstone of making mindfulness real in the rest of our lives.” – Sharon Salzberg</span></strong></span></h3>
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<span style="font-family: inherit; font-size: small;"><u>Intersection of Paths</u></span></h5>
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<span style="font-family: inherit;"><b>Steven speaks about his psychological work with Acceptance and Commitment Therapy which uses mindfulness and behavioral therapy to create psychological flexibility. He talks about how understanding complex psychological processes can bring behavioral science and psychological study into the same space as the teachings of the many wisdom traditions.</b></span></div>
<br />Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-35235469647476951142020-01-26T11:50:00.000-08:002020-01-26T12:59:06.047-08:00Therapeutic Benefits: Sauna and Steam for De-stressing, Detoxing, and Improving Mental and Physical Health <img alt="Image result for sauna picture" height="167" src="https://post.healthline.com/wp-content/uploads/2019/07/Sauna_1200x628-facebook.jpg" width="320" /><br />
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<b>Over the past couple of years I have become an avid enthusiast of using sauna and steam sessions as a core part of my self-care plan. In this post I outline the specific benefits, tips on how to sauna, and ways to get the most benefits out of heat bathing. <span style="color: red;"><u><span style="color: blue;">The real benefit is -- How You Feel after you have a sauna, or steam session!</span><span style="color: red;"> </span></u></span></b><br />
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<b><span style="color: purple; font-size: large;"><u>Different Types of Sauna and Steam Rooms</u></span></b><br />
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<span style="font-family: inherit;"><b><span style="color: #111111; line-height: 22px;">The two main different kinds of saunas are: </span></b></span><br />
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<span style="font-family: inherit;"><b><span style="line-height: 22px;"><u><span style="color: blue;">Traditional wood burning, or electric stove ones. </span></u><span style="color: #111111;">These use rocks that get heated to the recommended temperature for the unit. Water is typically added to increase the heat intensity, and humidity, which increases the sweating process in the body. </span></span></b></span><br />
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<span style="font-family: inherit;"><b><span style="color: red;"><span style="color: blue;"><u>Far-infrared saunas (FIRS)</u></span><span style="color: red;"> </span></span><span style="color: #111111; line-height: 22px;">uses light to create heat.</span><span style="color: #111111; line-height: 22px;"> They </span><span style="color: #231f20; line-height: 26px;">have been recommended for people with mobility problems and health issues that make it difficult for them to be in the high temperatures normally found in a sauna.</span><span style="color: #111111; line-height: 22px;">Several studies have looked at using infrared saunas in the treatment of chronic health problems, such as high blood pressure, congestive heart failure, dementia and Alzheimer's disease, headache, type 2 diabetes and rheumatoid arthritis, and found some evidence of benefit. </span></b></span><br />
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<b style="color: #231f20; font-family: inherit; line-height: 26px;">A review of studies found that the benefits of FIRS may possibly <a class="content-link css-29oowu" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration: none;" target="_blank">include</a>:</b><br />
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<li><b style="font-family: inherit;">improvements in some types of <a class="keywords content-link css-29oowu" href="https://www.medicalnewstoday.com/articles/159283.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration: none;" title="What to know about high blood pressure">high blood pressure</a>, congestive <a class="keywords content-link css-29oowu" href="https://www.medicalnewstoday.com/articles/156849.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration: none;" title="Congestive heart failure: What you need to know">heart failure</a>, and cardiovascular problems</b></li>
<li><b style="font-family: inherit;">increase in exercise tolerance</b></li>
<li><b style="font-family: inherit;">reduction in oxidative stress, chronic pain, and chronic <a class="keywords content-link css-29oowu" href="https://www.medicalnewstoday.com/articles/248002.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration: none;" title="What causes fatigue, and how can I treat it?">fatigue</a></b></li>
</ul>
<b style="font-family: inherit;"><span style="color: #111111; line-height: 22px;">Read more <a href="https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954">here</a> and <a href="https://www.medicalnewstoday.com/articles/313109.php#far-infrared-saunas-do-they-work">here</a>. </span></b><br />
<div style="box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<b style="font-family: inherit;"><span style="line-height: 22px;"><u><span style="color: blue;">Steam rooms </span></u><span style="color: #231f20;">o</span></span><span style="color: #111111; line-height: 22px;">ffer a very hot, humid heat bath. </span></b></div>
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</div>
<ul>
<li><b style="font-family: inherit;"><span style="color: #111111; line-height: 22px;">A</span> water-filled generator pumps steam into an enclosed space so there is moisture in the air when people are sitting in it. The temperature inside a steam room is generally between <a class="content-link css-29oowu" href="http://goaskalice.columbia.edu/answered-questions/steam-room-vs-sauna" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration: none;" target="_blank">110°F and 114°F</a> with a humidity level of <a class="content-link css-29oowu" href="http://goaskalice.columbia.edu/answered-questions/steam-room-vs-sauna" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration: none;" target="_blank">100 percent</a>. </b></li>
<li><b style="font-family: inherit;">Steam has all of the same benefits that will be discussed below. </b></li>
<li><b style="font-family: inherit;">It also is a recommended health treatment for those with respiratory ailments. It opens up the mucous membranes around the body, making someone breathe more deeply and easily. </b></li>
<li><b style="font-family: inherit;">It can also break up the congestion in the sinuses and lungs and therefore can be used to help treat colds, unblock sinuses, and aid breathing.</b></li>
<li><b style="font-family: inherit;">Aromatic steam rooms, using aromatherapy oils, such as eucalyptus, birch, or a range of scents can add to the health benefits of steam baths. </b></li>
</ul>
<span style="line-height: 26px;"><span style="font-family: inherit;"><b>Read more <a href="https://www.medicalnewstoday.com/articles/320314.php#benefits">here</a> and <a href="https://www.healthline.com/health/steam-room-benefits">here</a>. </b></span></span><br />
<b style="color: #231f20; font-family: inherit; line-height: 26px;"><span style="color: #111111; line-height: 22px;"><br /></span></b>
<b style="font-family: inherit; line-height: 26px;"><span style="line-height: 22px;"><u><span style="color: purple; font-size: large;">What You Notice After Having Regular Saunas</span></u></span></b><br />
<b><span style="color: #111111;"><span style="line-height: 22px;"><br /></span></span></b>
<b>When you start doing sauna and steam regularly, you really notice that it helps release the stored up oxidative, and emotional stress (and toxins) that have been impacting how your central nervous system has been functioning (including sleep!). It is restorative, re-energizing, calming, and soothing, and a lot of other great things. </b><br />
<b><br /></b>
<b>Sauna and steam have been used by many </b><b>different cultures </b><b>for centuries for a range of heath and mental health benefits. High heat "bathing"contributes to good hygiene, detoxes and releases toxins being stored in our bodies. </b><b>Heat baths also help us release, purify, de-stress, ground, and stabilize our central nervous system (CNS). Improved sleep regulation and quality are also notable benefits. </b><br />
<span style="color: blue;"><b><u><span style="color: red;"><br /></span></u></b>
</span><b><span style="color: red;"><u>Disclaimer:</u> </span>As with any type of practice, or new activity, its a good plan to check sauna, or steam use with your doctor, in case you might have any health concerns, or interactions due to conditions, or medications in use. People should also be cautious, and carefully test out how you react, or respond, to high heat from sauna and steam. Most people start slow, and build up their tolerance for the heat. </b><br />
<b><br /></b>
<b><span style="color: purple; font-size: large;"><u>Mental and Physical Health Benefits of Sauna and Steam</u></span></b><br />
<b><span style="color: purple; font-size: large;"><u><br /></u></span></b><b><span style="color: blue; font-family: inherit; font-size: small;"><u>Benefits to using heat bath sessions, include:</u></span></b><br />
<ul>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">Improved blood circulation and cardiovascular health;</b></li>
<li><b style="font-family: inherit;"><span style="background-color: white; line-height: 30.4px;">Cardio benefits: </span><span style="background-color: white; line-height: 30.4px;">your heart has to pump harder to circulate your blood;</span></b></li>
<li><b style="font-family: inherit;"><span style="background-color: white; line-height: 30.4px;">Decrease inflammation, muscle tension, </span><span style="background-color: white; line-height: 30.4px;">pain, and stiffness;</span></b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">Increases our bodies own antioxidants while d</b><b style="background-color: white; font-family: inherit; line-height: 30.4px;">ecreasing "regular" and oxidative stress, and the impacts of this in the body;</b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">Increases white blood cell production, improves immune system functioning, and reduces chances of catching a cold, or the flu;</b></li>
<li><b style="background-color: white; line-height: 30.4px;"><span style="font-family: inherit;">Re-energize/gain more energy and improve mood and feelings of relaxation;</span></b></li>
<li><b style="background-color: white; line-height: 30.4px;"><span style="font-family: inherit;">Sweat out and detox toxins, chemicals, and other impurities from our skin, and those stored in our body; </span></b></li>
<li><b style="background-color: white; line-height: 30.4px;"><span style="font-family: inherit;">Improves sleep quality and regulation;</span></b></li>
<li><b style="background-color: white; line-height: 30.4px;"><span style="font-family: inherit;">Promotes a clear complexion, and opens pores; </span></b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">People who regularly use a sauna (at least four times a week for 20 minutes) have significantly lower risk of heart attack, stroke, and dementia;</b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">Steam from steam rooms </b><span style="background-color: white; line-height: 30.4px;"><span style="font-family: inherit;"><b>will moisturize and open the lungs a little more and hydrate the respiratory tract.</b></span></span></li>
<li><span style="background-color: white; line-height: 30.4px;"><span style="font-family: inherit;"><b>Helps recovery after work-outs in the gym, or other exercise. </b></span></span></li>
</ul>
<span style="background-color: white; line-height: 30.4px;"><span style="color: blue; font-family: inherit;"><b><u>Risks</u></b></span></span><br />
<ul>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">People with certain health conditions, women who are pregnant, or people on certain medications may not be able to participate in high heat. Checking with your doctor prior to trying sauna, or even hot tubs is a good idea to be safe. </b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">Dehydration and dizziness from the heat. This is why hydration is so important. </b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 30.4px;">If you are in traditional fire, or electric saunas there will be very hot rocks, and a wood, or stone sauna unit present, so being careful is important. </b></li>
<li><span style="background-color: white; line-height: 30.4px;"><b>Alcohol use is not advised before or after taking saunas. </b></span></li>
</ul>
<b><span style="color: blue; font-family: inherit; font-size: large;"><u>The 8 Benefits of Using a Dry Sauna</u></span></b><br />
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<b><span style="color: blue; font-size: large;"><u>Why You Need to be Using a Sauna: Top 7 Health Benefits</u></span></b><br />
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<span style="font-family: inherit; font-size: large;"><a href="https://www.womenshealthmag.com/health/a26446700/sauna-vs-steam-room-benefits/">Saunas Vs. Steam Rooms: Which Is Better? </a><span style="letter-spacing: -0.05rem; line-height: 1.2;">Hope you like to sweat.</span></span></h1>
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<span style="font-family: inherit; font-size: small;"><span style="letter-spacing: -0.05rem; line-height: 1.2;">Brabaw, (2019). Retrieved from: </span></span><span style="letter-spacing: -0.8px; line-height: 19.2px;"><b><a href="https://www.womenshealthmag.com/health/a26446700/sauna-vs-steam-room-benefits/">https://www.womenshealthmag.com/health/a26446700/sauna-vs-steam-room-benefits/</a>.</b></span><br />
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<b><span style="color: blue; font-size: large;"><u>I Took a Sauna Every Day for 3 Months and This is What Happened (Research on dry, and infrared sauna use)</u></span></b><br />
<b><span style="color: purple; font-size: large;"><u><br /></u></span></b>
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<b><span style="color: purple; font-size: large;"><u><br /></u></span></b><span style="background-color: white; color: purple; font-family: inherit; font-size: large; line-height: 2.4rem;"><b><u>A BC Sauna & Small Business Story: Mobile Sauna</u></b></span><br />
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<b><span style="font-size: large;"><a href="https://vancouversun.com/news/local-news/mobile-traditional-finnish-sauna-comes-to-vancouver">Mobile traditional Finnish sauna comes to Vancouver: </a></span></b><br />
<b><span style="font-size: large;">A Vancouver entrepreneur has launched a business which introduces people
to an authentic experience and teaches them about sauna culture.</span></b><br />
<div>
Eagland, N. (2020). <i>Vancouver Sun</i>. Retrieved from: <a href="https://vancouversun.com/news/local-news/mobile-traditional-finnish-sauna-comes-to-vancouver">https://vancouversun.com/news/local-news/mobile-traditional-finnish-sauna-comes-to-vancouver</a>.</div>
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<b><span style="font-size: large;"><span style="color: blue;">The Finnish Sauna - BC</span> <span style="color: blue;">- Mobile sauna </span></span></b><br />
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<b>Facebook: <a href="https://www.facebook.com/thefinnishsaunaBC/">https://www.facebook.com/thefinnishsaunaBC/</a></b><br />
<b><br /></b>
<b><u><span style="color: purple; font-size: large;">Tips for Sauna Use</span></u></b><br />
<ol>
<li><b><span style="font-size: small;"><u><span style="color: blue;">Hydrate</span></u> - Drink water before, during and after sauna sessions. </span></b></li>
<li><b><span style="font-size: small;"><span style="color: blue;"><u>Read and follow the rules </u></span>if you are at a public sauna, or steam house. </span></b></li>
<li><b><span style="font-size: small;"><span style="color: blue;"><u>Nude or Not? </u></span>- Obviously, if you are in a public sauna, especially co-ed ones, being clothed is the norm (unless it isn't at that one. ;-). Personally, I think its better with the least amount of clothing to really give your body freedom, and exposure to the heat. It feels great. Its a really individual choice, and depends on who you might be sharing a sauna with. </span></b></li>
<li><b><span style="color: blue;"><u>Check out your heat tolerance</u></span> for different levels in the sauna. The highest spots get the hottest, which might be too much for you. There is no right, or wrong -- just what works best for you.</b></li>
<li><b>Determine if the sauna you're using needs water thrown on the rocks to produce steam and humidity, which also gives a blast of heat, and intensifies the sweating. If you're in a public room, be considerate of others -- ask before doing adding water to the rocks, and/or follow posted signs in the sauna about this. </b></li>
<li><b><u><span style="color: red;">For the Love of all that is Holy, please don't talk in public saunas, or steam rooms!</span><span style="color: blue;"> </span></u>Caveat: Unless you and your companion are the only ones there, and stop if anyone comes in. People use public saunas because private ones are often too expensive. But they are still there to de-stress, and unwind -- in Silence (its golden!)! </b></li>
<li><b>Experiment with your best time in the sauna. People often start off slow, and build up tolerance. 15 minutes tends to be the recommended limit. Public ones often say 10 minutes. </b></li>
<li><b>Cool down between heat sessions with a jump in the snow, a shower, or a dip in a pool. Getting your core temperature down closes your pores, and triggers a reaction to increase your white blood cells, which brings all sorts of health benefits. </b></li>
<li><b>Return to the sauna - People will often do the heat-cool-heat-cool sequence 2-3 times for optimum benefits. </b></li>
<li><b>When done with the heat, a really good shower and scrub will leave you feeling calm, peaceful, relaxed and very clean. </b></li>
<li><b>Some people recommend a light meal afterwards. I have found I do get hungry sometimes afterwards, so I can see why. </b></li>
</ol>
<b>More information here:</b><br />
<br />
<b><span style="font-size: large;"><a href="https://www.saunatimes.com/sauna-culture/sauna-how-to/6-easy-steps-that-help-those-new-to-sauna-enjoy-the-experience/">New to Sauna? </a><span style="color: blue;">These 6 Steps will Help You Enjoy the Experience.</span></span></b><br />
<i>Sauna Times. </i>Retrieved from: https://www.saunatimes.com/sauna-culture/sauna-how-to/6-easy-steps-that-help-those-new-to-sauna-enjoy-the-experience/.<br />
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<img alt="Image result for ohm symbol free" height="200" src="https://media.istockphoto.com/vectors/golden-aum-om-ohm-symbol-in-round-mandala-ornament-vector-id657932854" width="200" /><br />
<b><span style="color: purple; font-size: large;"><u><br /></u></span></b>
<b><span style="color: purple; font-size: large;"><u>Enhancing Benefits of Sauna and Steam with Meditation</u></span></b><br />
<br />
<b>Many sauna enthusiasts like to combine our sauna experience with meditation practices. There are many different forms of meditation you can do in the sauna, including:</b><br />
<ul>
<li><b>Simply taking some deep, slow breathes, bring our awareness back to our breath when/if we get distracted by our thoughts.</b></li>
<li><b>Focusing our senses on our sensations in our bodies, where we feel certain tensions, or pain, and releasing this in a gentle, and loving way.</b></li>
<li><b>Using a mantra: Some people like to use 'Ohm' <span style="font-family: inherit;">(<span style="background-color: white; line-height: 21.98px;">the sound of the universe, the unifying sound that unites us all). Some people like a mantra using words of particular meaning to them.</span></span></b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 21.98px;">Loving-kindness meditation is one where we meditate with love, kindness, and compassion for ourselves, and send this energy to others, to Gaia.</b></li>
<li><b style="background-color: white; font-family: inherit; line-height: 21.98px;">Prayer to one's deities, higher power, guru (spiritual teacher), or the Universe. </b></li>
<li><b>Create your own sauna rituals that suit you, and meet your needs -- for peace, calm, and to re-centre.</b></li>
<li><b>Use a meditation app such as Calm, or Headspace, starter ones.</b></li>
<li><b>Listen to soft, relaxing music, such as spa music, nature sounds, or sound healing, such as Tibetan, or other bowls. </b></li>
</ul>
<span style="color: #333333; line-height: 1.3; text-align: center;"><span style="font-family: inherit; font-size: large;"><b><a href="https://www.finnleo.com/finnleo-blog/sauna-ritual-for-mindfulness">How To Create A Sauna Ritual for an Exercise in Mindfulness</a></b></span></span><br />
<br />
Lahti, C. (2016). Finnleo. Retrieved from: <a href="https://www.finnleo.com/finnleo-blog/sauna-ritual-for-mindfulness.">https://www.finnleo.com/finnleo-blog/sauna-ritual-for-mindfulness.</a><br />
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<ul style="line-height: 1.7;">
<li><b style="line-height: 1.7;"><span style="font-family: inherit;">Make sure to listen to your body’s reactions and stay mindful of what it tells you. Always make sure to stay hydrated.</span></b></li>
<li><b style="line-height: 1.7;"><span style="font-family: inherit;">Don’t eat too much before your sweat ritual</span></b></li>
<li><b style="line-height: 30.6px;"><span style="font-family: inherit;">Be sure to wear comfortable clothing. With sauna, the looser, the better. </span></b></li>
<li><b style="line-height: 30.6px;"><span style="font-family: inherit;">While in the sauna sit in an upright position with your back leaning against the wall. </span></b></li>
<li><b style="line-height: 30.6px;"><span style="font-family: inherit;">Try to limit your time in the sauna to 15 minutes, set a timer to keep track of the time. Then take a break to cool down and hydrate. </span></b></li>
<li><b style="line-height: 30.6px;"><span style="font-family: inherit;">Concentrate on your breathing, inhaling and exhaling using your mouth.</span></b></li>
</ul>
<div>
<b><span style="color: purple; font-size: large;"><u>The Best Way to Cool Off and Best Exfoliants</u></span></b></div>
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<img alt="Image result for birch leaves sauna benefits" height="192" src="https://cdn.shopify.com/s/files/1/0240/6185/products/whisks_medium_66e3b329-12da-4716-a348-99a0ba0fa543_large.jpg?v=1420885473" width="320" /><br />
<span style="background-color: white; line-height: 27px;"><span style="color: blue; font-family: inherit; font-size: large;"><b>“I pack snow in my hand like a snowball and rub it vigorously across my skin. There is no better product, and I’ve researched them all” explains Dr. Carol Henderson, Dermatologist.</b></span></span><br />
<br />
<b>If you happen to be in a place where there is snow, go for it use that to cool down between sauna sessions. This is what people would normally do to cool down between sauna sessions. Many of us don't have snow around, so a cold (or cool) shower is a must. After and couple of heat-cold-heat-cold sessions and your final shower you will never feel cleaner. </b><br />
<b><br /></b>
<b><span style="color: blue;">If you want to get even more Next Level with the sauna experience, you might want to add birch whisk leaves to your routine. </span>I have never felt as exhilarated, clean, or as energized before as when I use a birch whisk (bundles of branches) and gently whipped/massaged myself. Every pore in your body feels alive, especially after your final shower. </b><br />
<ul>
<li><b style="line-height: 21px;"><span style="font-family: inherit;">Birch (oak, and other trees) twigs bound together (called a vihta, or venik) contain flavenoids, giving it anti-inflammatory and anti-bacterial properties. </span></b></li>
<li><b style="line-height: 21px;"><span style="font-family: inherit;">Birch contains ascorbic acid, also known as vitamin C. Vitamin C is a great natural exfoliant that brightens skin and reduces the appearance of scars and age spots. </span></b></li>
<li><b style="line-height: 21px;"><span style="font-family: inherit;">It is traditional to wash your hair in the water in which the birch venik is soaked; it's believed doing so will prevent baldness.</span></b></li>
<li><b style="line-height: 21px;"><span style="background-color: white; line-height: 28.8px;"><span style="font-family: inherit;">The birch whisk widens the bronchus, which promotes ventilation of lungs and discharge of sputum. </span></span></b></li>
<li><b style="line-height: 21px;"><span style="background-color: white; line-height: 28.8px;"><span style="font-family: inherit;">It is especially beneficial for smokers and those suffering from asthma.</span></span></b></li>
</ul>
<b>Read more here: <a href="http://banya.ca/index.php/complete-guide-veniks/">http://banya.ca/index.php/complete-guide-veniks/</a>.</b><br />
<b><br /></b>
<b>Or here: <a href="https://www.expertsauna.com/pages/everything-you-need-to-know-about-sauna-whisks">https://www.expertsauna.com/pages/everything-you-need-to-know-about-sauna-whisks</a></b><br />
<br />
<b><span style="font-size: large;"><a href="https://www.saunatimes.com/sauna-culture/what-is-the-best-exfoliant-to-use-as-part-of-your-sauna-session-the-answer-may-surprise-you/">What is the best exfoliant to use as part of your sauna session?</a></span></b><br />
Glenn. (2018). <i>Sauna Times</i>. Retrieved from: https://www.saunatimes.com/sauna-culture/what-is-the-best-exfoliant-to-use-as-part-of-your-sauna-session-the-answer-may-surprise-you/.<br />
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<div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 27px; margin-bottom: 1.5em; padding: 0px;">
<span style="font-family: inherit;"><b><span style="color: blue;">After leaving the hot room, grab a handful of snow and rub onto your skin. </span></b> Don’t rush back into the hot room, but let the snow melt and tingle. <b>Rub a bunch of snow into your hair, too. All over. Anywhere you can reach, rub snow over your body.</b></span></div>
<div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 27px; margin-bottom: 1.5em; padding: 0px;">
<span style="font-family: inherit;"><b><span style="color: blue;">After your core temperature is completely back to normal </span></b>(think bringing a hot radiator outside, it takes time to cool!), <b><span style="color: blue;">go back into the hot room for another round.</span></b> You can finish your sauna session with another snow exfoliant or call it good.</span></div>
<b><span style="color: purple; font-size: large;"><u>Aromatherapy: Recommended Addition to Boost Therapeutic Benefits of Heat Sessions</u></span></b><br />
<b><br /></b>
<b>The Mayo Clinic reported: </b><br />
<div style="color: #111111; line-height: 22px; margin-bottom: 12px;">
<span style="font-family: inherit;"><b>"Some studies have shown that aromatherapy might have health benefits, including:</b></span></div>
<ul style="color: #111111; line-height: 22px; margin: 0px 0px 12px 24px; padding: 0px;">
<li style="margin-bottom: 0px;"><span style="font-family: inherit;"><b>Relief from anxiety and depression</b></span></li>
<li style="margin-bottom: 0px;"><span style="font-family: inherit;"><b>Improved quality of life, particularly for people with chronic health conditions</b></span></li>
<li style="margin-bottom: 0px;"><span style="font-family: inherit;"><b>Improved sleep</b></span></li>
</ul>
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</div>
<div style="color: #111111; line-height: 22px; margin-bottom: 12px;">
<span style="font-family: inherit;"><b>Smaller studies suggest that aromatherapy with lavender oil may help:</b></span></div>
<ul style="color: #111111; line-height: 22px; margin: 0px 0px 12px 24px; padding: 0px;">
<li style="margin-bottom: 0px;"><span style="font-family: inherit;"><b>Reduce pain for people with osteoarthritis of the knee</b></span></li>
<li style="margin-bottom: 0px;"><span style="font-family: inherit;"><b>Improve quality of life for people with dementia</b></span></li>
<li style="margin-bottom: 0px;"><span style="font-family: inherit;"><b>Reduce pain for people with kidney stones"</b></span></li>
</ul>
<span style="color: #111111; line-height: 22px;"><span style="font-family: inherit;"><b>"Aromatherapy is thought to work by stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system — the part of the brain that controls emotions."</b></span></span><br />
<b><br /></b>
<b>Read more here:</b><br />
<br />
<h2 style="color: #54585a; line-height: 22px; margin: 0px 0px 12px; padding: 0px;">
<span style="font-family: inherit; font-size: large;"><a href="https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/aromatherapy/faq-20058566">What are the benefits of aromatherapy?</a></span></h2>
<div>
Bauer, B.A. Mayo Clinic. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/aromatherapy/faq-20058566.</div>
<div>
<b><u><span style="color: purple; font-size: large;"><br /></span></u></b></div>
<div>
<b><u><span style="color: purple; font-size: large;">Specific Aromatherapy Essential Oils for Sauna and Steam</span></u></b></div>
<b><br /></b>
<b>There are specific aromatherapy essential oils, which enhance the therapeutic benefits of sauna, and steam, through their aromatic, herbal, and sensory contributions to stabilizing, or energizing our CNS. Different scents will activate and energize. Others will help us de-stress, feel more calm, and grounded. The top recommendations include:</b><br />
<ol>
<li><b><span style="color: blue;">Birch</span></b></li>
<li><b><span style="color: blue;">Eucalyptus</span></b></li>
<li><b><span style="color: blue;">Lavender</span></b></li>
<li><b><span style="color: blue;">Pine</span></b></li>
<li><b><span style="color: blue;">Peppermint</span></b></li>
<li><b><span style="color: blue;">Cinnamon</span></b></li>
<li><b><span style="color: blue;">Citrus</span></b></li>
<li><b><span style="color: blue;">Tea Tree</span></b></li>
<li><b><span style="color: blue;">Sandalwood</span></b></li>
<li><b><span style="color: blue;">Frankincense</span></b></li>
</ol>
<b>More information below:</b><br />
<br />
<b><span style="font-size: large;"><a href="https://infraredsauna.com/blog/essential-oils-for-sauna-aromatherapy/">How to Use Essential Oils for Sauna Aromatherapy</a></span></b><br />
Retrieved from: https://infraredsauna.com/blog/essential-oils-for-sauna-aromatherapy/.<br />
<br />
<b><u><span style="color: purple; font-size: large;">How to Find a Local Sauna, or Steam?</span></u></b><br />
<br />
<b>Depending on how small, or big your town is, you may find sauna, or steam rooms by <span style="color: blue;">doing an internet search by your town's name, or a larger one nearby.</span> </b><br />
<b><br /></b>
<b>Many <span style="color: blue;">local community and fitness centres</span><span style="color: blue;"> </span>may have a sauna, or steam room, or both. They also often have a hot pool of some sort, which can also be beneficial for health. This is a more affordable option. </b><br />
<span style="color: blue;"><b><br /></b>
</span><b><span style="color: blue;">Local spas, or private health, or fitness centres</span><span style="color: blue;"> </span>may also offer sauna, or steam for a fee, or as part of membership benefits. Its definitely something to consider when looking at paying for a fitness membership in your local community. </b><br />
<b><br /></b>
<b><span style="color: blue;">Ask bodywork, or other health care professionals</span> you're working with if they know of places in your community to go for saunas, or steam rooms. </b>Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-91481805723406109922020-01-08T18:55:00.000-08:002020-01-08T18:55:40.112-08:00Stress and Stress-related Issues: Awareness, Covert Stress, and Self-care on the road to Recovery<span style="font-family: inherit;"><b>Below are a series of articles written by <a href="https://www.connectincounselling.com/">Dave Vass</a>, MA, RCC, RPC, a therapist colleague, who specializes in treating stress, and trauma in Vancouver, B.C. </b></span><br />
<span style="background-color: white;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white;"><b><span style="color: blue; font-size: large;">The Struggle is Real: Awareness as First Step to Stress Recovery. </span></b>Retrieved from: </span><a href="https://www.connectincounselling.com/single-post/2019/06/18/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-1" style="color: #005a95; cursor: pointer; text-decoration-line: none;" target="_blank">https://www.connectincounselling.com/single-post/2019/06/18/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-1</a>.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><span style="background-color: white;"><b><span style="color: blue; font-size: large;">Why We Struggle With Self-Care. </span></b></span><span style="background-color: white;">Retrieved from: </span><a href="https://www.connectincounselling.com/single-post/2019/07/11/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-2" style="color: #005a95; cursor: pointer; text-decoration-line: none;" target="_blank">https://www.connectincounselling.com/single-post/2019/07/11/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-2</a></span><br />
<span style="background-color: white;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white;"><b><span style="font-size: large;"><span style="color: blue;">How ‘Staying Positive’ Holds Us Back From Healing.</span> </span></b></span><span style="background-color: white;">Retrieved from: </span><a href="https://www.connectincounselling.com/single-post/2019/07/22/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-3" style="color: #005a95; cursor: pointer; text-decoration-line: none;" target="_blank">https://www.connectincounselling.com/single-post/2019/07/22/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-3</a></span><br />
<span style="background-color: white;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white;"><b><span style="color: blue; font-size: large;">Dealing with Covert Stress: The Burdens of Being the ‘Responsible-Capable’ Adult. </span></b></span><span style="background-color: white;">Retrieved from: </span><span style="background-color: white;"> </span><a href="https://www.connectincounselling.com/single-post/2019/08/27/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-4" style="color: #005a95; cursor: pointer; text-decoration-line: none;" target="_blank">https://www.connectincounselling.com/single-post/2019/08/27/Recognizing-and-Responding-to-Stress-and-Stress-Related-Issues-part-4</a></span><br />
<br />
<span style="color: red; font-size: large;"><b>Follow Dave on Social Media.</b></span><br />
<br />
<b>He does some great memes, and information sharing of important themes related to stress, anxiety, trauma, and burnout. </b><br />
<br />
<b><span style="color: red; font-size: large;">Facebook:</span></b> <a href="https://www.facebook.com/daveconnectincounselling/">https://www.facebook.com/daveconnectincounselling/</a><br />
<br />
<b><span style="color: red; font-size: large;">Instagram:</span></b> <a href="https://www.instagram.com/connectincounselling/">https://www.instagram.com/connectincounselling/</a>Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-66427427014215652872020-01-07T20:16:00.000-08:002020-01-07T20:16:08.789-08:00Oxidative Stress, Antioxidants & Healing from Chronic Stress & Trauma<b><u><span style="color: red; font-family: inherit; font-size: large;">Oxidative Stress</span></u></b><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit; font-size: large;"><span style="background-color: white; font-weight: 700; letter-spacing: 0.3px;">Medical Definition of</span><span style="background-color: white; color: #265667; font-weight: 700; letter-spacing: 0.3px;"> </span><em style="background-color: white; border: 0px; box-sizing: border-box; color: #265667; display: inline; font-stretch: inherit; font-weight: 700; letter-spacing: 0.3px; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.merriam-webster.com/medical/oxidative%20stress">oxidative stress</a>: </em><em style="background-color: white; border: 0px; box-sizing: border-box; color: #265667; display: inline; font-stretch: inherit; letter-spacing: 0.3px; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #303336; font-style: normal; letter-spacing: 0.2px;"><b>physiological #stress on the body that is caused by the cumulative damage done by free radicals inadequately neutralized by #antioxidants and that is held to be associated with #aging. </b></span><span style="color: #303336; font-style: normal; font-weight: 400; letter-spacing: 0.2px;">(</span></em><span style="background-color: white; color: #303336; letter-spacing: 0.2px;">Merriam-Webster).</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #303336; letter-spacing: 0.2px;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; letter-spacing: 0.2px;"><b><span style="color: blue; font-size: large;">Robert Sapolsky on Stress</span></b><span style="color: #303336;"> </span></span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #303336; letter-spacing: 0.2px;">(2011). </span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #303336; letter-spacing: 0.2px;"><br /></span></span>
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<span style="font-family: inherit;"><span style="background-color: white; color: #303336; letter-spacing: 0.2px;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #303336; letter-spacing: 0.2px;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: blue; font-size: large; letter-spacing: 0.2px;"><b>Robert Sapolsky: The Psychology of Stress. </b></span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; letter-spacing: 0.2px;">(2012). </span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: blue; font-size: large; letter-spacing: 0.2px;"><b><br /></b></span></span>
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<br />
<span style="font-family: inherit;"><span style="background-color: white; color: blue; font-size: large; letter-spacing: 0.2px;"><b>How stress affects your body: Sharon Horesh Bergquist</b></span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #303336; letter-spacing: 0.2px;">Ted Ed. (2015). </span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #303336; letter-spacing: 0.2px;"><br /></span></span>
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<b><span style="font-family: Arial, sans-serif;"><a href="https://www.honeycolony.com/article/6-ways-to-stop-oxidative-stress-for-a-longer-life/"><br /><span style="font-size: large;">
5 Ways to Stop Oxidative Stress for a Longer Life</span></a></span></b><span style="font-family: Arial, sans-serif;"><o:p></o:p></span></div>
<br />
<div style="margin: 0cm 0cm 0.0001pt;">
<span style="font-family: Arial, sans-serif;">Duvall, T.
(2016). Honey Colony. Retrieved from: <a href="https://www.honeycolony.com/article/6-ways-to-stop-oxidative-stress-for-a-longer-life/">https://www.honeycolony.com/article/6-ways-to-stop-oxidative-stress-for-a-longer-life/</a>.</span></div>
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<h1 class="comp article-heading" id="article-heading_1-0" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: inherit; color: #222222; line-height: 1.075em; margin: 0px; overflow-wrap: break-word; padding: 0px; vertical-align: baseline; width: calc(100% + 190px);">
<span style="font-size: large;"><span style="font-family: inherit;"><a href="https://www.verywellhealth.com/oxidative-stress-and-your-health-89492">Natural Remedies for Fighting Oxidative Stress to Improve </a></span><a href="https://www.verywellhealth.com/oxidative-stress-and-your-health-89492" style="font-family: inherit;">Health</a></span></h1>
<div>
<span style="font-family: inherit;">Wong, C. (2019). Very Well. Retrieved from: <a href="https://www.verywellhealth.com/oxidative-stress-and-your-health-89492">https://www.verywellhealth.com/oxidative-stress-and-your-health-89492</a>. </span></div>
<div>
<br /></div>
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<a href="https://1.bp.blogspot.com/-RBA_OvWSi1I/XhVAA4UZn2I/AAAAAAAAZ7Q/C0w7HlBrpdUX0Ptt8yUynbysmqb1aQPjQCNcBGAsYHQ/s1600/Phytonutrients.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://1.bp.blogspot.com/-RBA_OvWSi1I/XhVAA4UZn2I/AAAAAAAAZ7Q/C0w7HlBrpdUX0Ptt8yUynbysmqb1aQPjQCNcBGAsYHQ/s320/Phytonutrients.jpg" width="320" /></a></div>
<div>
<br /></div>
<br />
<u><span style="color: red; font-size: large;"><b>Antioxidants: Foods that hel</b><b>p fight against oxidative stress</b></span></u><br />
<br />
<span style="font-family: inherit; font-size: large;"><b><a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants">12 Healthy Foods High in Antioxidants</a></b></span><br />
<span style="font-family: inherit;">Healthline. Retrieved from: </span><a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants">https://www.healthline.com/nutrition/foods-high-in-antioxidants</a>.<br />
<br />
<span style="font-family: inherit;">"<b><span style="color: blue;">Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage </span></b>caused by potentially harmful molecules known as free radicals.</span><br />
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: inherit;">When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells.</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: inherit;">Sadly, chronic oxidative stress can increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer (<hl-trusted-source class="css-12hs4c5" rationale="Highly respected database from the National Institutes of Health" source="PubMed Central" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; display: inline;"><a class="content-link css-5r4717" href="https://www.ncbi.nlm.nih.gov/pubmed/23675073" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; cursor: pointer; text-decoration-line: none;" target="_blank">1<span class="css-1mdvjzu icon-hl-trusted-source-after" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; cursor: pointer;"><span class="sro" style="-webkit-font-smoothing: antialiased; box-sizing: inherit; height: 1px; left: -10000px; overflow: hidden; position: absolute; top: auto; width: 1px;">Trusted Source</span></span></a><span style="-webkit-font-smoothing: antialiased; box-sizing: inherit;"></span></hl-trusted-source>).</span></div>
<div style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 25px; margin-top: 25px;">
<span style="font-family: inherit;">Fortunately, <b><span style="color: blue;">eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases.</span></b>"</span></div>
<b><a href="https://www.webmd.com/food-recipes/features/10-super-foods#1"><span style="font-family: inherit; font-size: large;">10 Antioxidant Super Foods</span></a></b><br />
<span style="font-family: inherit;">Magee, E. (2010). WebMD. Retrieved from: <a href="https://www.webmd.com/food-recipes/features/10-super-foods#1">https://www.webmd.com/food-recipes/features/10-super-foods#1</a>.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b><a href="https://www.verywellfit.com/phytonutrients-phytochemicals-2242002">Benefits & Strategies to Increase Your Intake of Phytonutrients</a></b></span><br />
<span style="font-family: inherit;">Dolson, L. VeryWell. Retrieved from: </span><a href="https://www.verywellfit.com/phytonutrients-phytochemicals-2242002">https://www.verywellfit.com/phytonutrients-phytochemicals-2242002</a>.<br />
<span style="font-family: inherit;"><br /></span>
<b><u><span style="color: red; font-family: inherit; font-size: large;">Videos</span></u></b><br />
<span style="color: blue;"><br /></span>
<b><span style="font-size: large;"><span style="color: blue;">Oxidative Stress</span> </span></b><br />
Dr. David Perlmutter. (2014). Retrieved here: <a href="https://www.youtube.com/watch?v=2WBtlHtETPA">https://www.youtube.com/watch?v=2WBtlHtETPA</a>.<br />
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<span style="color: blue; font-family: inherit; font-size: large;"><b>What is Oxidative Stress, Free Radicals and Antioxidants: Katie Rose. </b></span><br />
<span style="font-family: inherit;"><b><br /></b></span>
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<b>#chronicstress #trauma #ptsd #stress #oxidativestress #antioxidants #recovery #healing #resilience #humanpotential </b></div>
<br />Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-8887619933024563782019-09-29T14:58:00.000-07:002019-09-29T14:58:03.287-07:00Couples: How To Make Love Last In The Age Of Instant Gratification: Dr. Sue Johnson<h1 class="article-headline__text">
<span style="font-family: inherit; font-size: large;"><a href="https://www.mindbodygreen.com/0-14364/how-to-make-love-last-in-the-age-of-instant-gratification-dr-sue-johnson.html?fbclid=IwAR1LP4J99E6PPQu5W2d5CeHsm9mVgbNM1g7BNN96YhqN1rb5BGlrOsxcnXg">How To Make Love Last In The Age Of Instant Gratification: </a><a href="http://drsuejohnson.com/">Dr. Sue Johnson</a></span></h1>
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<div class="article-date__inner">
<span class="editor-info__text-item editor-info__text-item--role">Written by
</span>
<span class="editor-info__text-item c-medium-blue">
<a href="https://www.mindbodygreen.com/0-14364/how-to-make-love-last-in-the-age-of-instant-gratification-dr-sue-johnson.html?mbg_p=a&mbg_ref=body&mbg_a=14364&mbg_ifs=0">mindbodygreen</a>. (</span>July 13, 2014).</div>
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<br /></div>
<div class="article-header__share-like-wrapper article-header__share-like-wrapper--alt">
<b>Can love last forever through the ups and downs of life?
Couples therapist Dr. Sue Johnson explains what it really takes to make a
relationship work.</b></div>
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<b>References</b></div>
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<a href="http://drsuejohnson.com/">http://drsuejohnson.com/</a></div>
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<yt-formatted-string class="style-scope ytd-video-primary-info-renderer" force-default-style=""><span style="font-family: inherit; font-size: small;"><span style="color: red;">Created for Connection | Plenary by Sue Johnson.</span><span style="color: var(--ytd-video-primary-info-renderer-title-color, var(--yt-spec-text-primary)); font-family: inherit; font-weight: 400;"> (</span></span></yt-formatted-string><span style="color: var(--ytd-video-primary-info-renderer-title-color, var(--yt-spec-text-primary)); font-family: inherit; font-size: small; font-weight: 400;">31 Jan 2018). Youtube. Retrieved from:</span><span style="font-weight: normal;"><span style="font-family: inherit; font-size: small;"><span style="color: var(--ytd-video-primary-info-renderer-title-color, var(--yt-spec-text-primary));"> </span><a href="https://www.youtube.com/watch?v=EVhcbUqxKYI" style="background-color: transparent;">https://www.youtube.com/watch?v=EVhcbUqxKYI</a>.</span></span> <span style="color: var(--ytd-video-primary-info-renderer-title-color, var(--yt-spec-text-primary)); font-family: inherit; font-size: small; font-weight: 400;"> </span></h1>
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Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com1tag:blogger.com,1999:blog-6375287112218316798.post-91577681206076297352018-11-13T09:50:00.002-08:002018-11-13T09:50:41.764-08:00Coping with Anxiety and Stress: Information, Tips and Resources - Part 2<h2>
<b><u><span style="color: red; font-family: inherit;">Articles</span></u></b></h2>
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<b><u><span style="color: red;"><br /></span></u></b></div>
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<b><span style="color: #111111; font-size: 12pt;"><span style="font-family: inherit; font-size: large;"><a href="https://www.inc.com/melanie-curtin/7-science-backed-ways-to-reduce-anxiety-now.html">7 Science-Backed Ways to Reduce Anxiety Now</a><o:p></o:p></span></span></b></div>
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<i><span style="font-size: 12pt;"><span style="font-family: inherit; font-size: large;"><b>Stress, anxiety,
and depression are linked, and they limit productivity. Boost your mood and
your professional success with new strategies.</b></span></span></i></div>
<span style="font-family: inherit; font-size: large;">
</span>
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<span style="font-family: inherit; font-size: large;">Curtin, M. (2018). <i>Thrive Global.</i> Retrieved from:<a href="https://www.inc.com/melanie-curtin/7-science-backed-ways-to-reduce-anxiety-now.html"> https://www.inc.com/melanie-curtin/7-science-backed-ways-to-reduce-anxiety-now.html</a>.</span><br />
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;"><a href="https://www.psychologytoday.com/ca/blog/anxiety-zen/201405/22-quick-tips-change-your-anxiety-forever" style="background-color: white;"><b>22 Quick Tips to Change Your Anxiety Forever: </b></a><span style="background-color: white;">Lead
a happier, healthier life with these calming strategies.</span></span><br />
<span style="font-family: inherit; font-size: large;"><span style="line-height: 115%;">Esposito, L. (2014). <i>Psychology Today.</i> Retrieved from: </span><span style="font-family: "times new roman" , serif;"><span style="line-height: 18.4px;"><a href="https://www.psychologytoday.com/ca/blog/anxiety-zen/201405/22-quick-tips-change-your-anxiety-forever">https://www.psychologytoday.com/ca/blog/anxiety-zen/201405/22-quick-tips-change-your-anxiety-forever</a>.</span></span></span><br />
<span style="font-family: inherit;"><span style="font-family: "times new roman" , serif;"><span style="font-family: inherit; font-size: large; line-height: 18.4px;"><br /></span></span></span>
<span style="font-family: inherit; font-size: large;"><a href="https://www.psychologytoday.com/ca/blog/anxiety-zen/201404/how-get-anxiety-zen" style="background-color: white;"><b>How to Get From Anxiety to Zen:</b></a><span style="background-color: white;"> Intentional focus
on four areas which promote calm, confidence and control.</span></span><br />
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<span style="font-family: inherit; font-size: large;"><span style="line-height: 115%;">Esposito, L. (2014). <i>Psychology Today.</i> Retrieved from: </span><span style="font-family: "times new roman" , serif;"><span style="line-height: 18.4px;"><a href="https://www.psychologytoday.com/ca/blog/anxiety-zen/201404/how-get-anxiety-zen">https://www.psychologytoday.com/ca/blog/anxiety-zen/201404/how-get-anxiety-zen</a></span></span></span><br />
<span style="font-family: inherit;"><span style="font-family: "times new roman" , serif;"><br /></span></span>
<h2>
<span style="color: red; font-family: inherit;"><b><u>Online Chats & Text-based Help</u></b></span></h2>
<br />
<ul>
<li><b style="font-size: x-large;"><a href="https://thelifelinecanada.ca/help/online-chat/canadaunitedstates/"><span style="font-family: inherit;">Canada and United States - Adults, Youth, Veterans</span></a></b></li>
<li><b style="font-size: x-large;"><a href="https://thelifelinecanada.ca/help/online-chat/youth/"><span style="font-family: inherit;">Youth</span></a></b></li>
<li><b style="font-size: x-large;"><span style="font-family: inherit;"><a href="https://kidshelpphone.ca/">KidsHelpPhone</a> - Text: TALK to 686868 for help & support. Live Chat also available. </span></b></li>
<li><b style="font-size: x-large;"><a href="https://thelifelinecanada.ca/help/online-chat/live-chat-rooms/"><span style="font-family: inherit;">Live Chat Rooms</span></a></b></li>
</ul>
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<h2>
<span style="color: red; font-family: inherit;"><b><u>Apps</u></b></span></h2>
<h2>
<span style="font-family: inherit; line-height: 60px; text-align: center;"><a href="https://www.creativeboom.com/resources/10-calming-apps-to-help-you-beat-stress-and-feel-more-relaxed/"><span style="font-size: large;">10 </span><span style="font-family: inherit; font-size: large;">calming apps to help you beat stress and feel more relaxed. </span></a><span style="font-family: inherit; font-size: large; font-weight: normal;">Cowan, K. (2016). <i>Creative Boom</i>.</span></span></h2>
<h2>
<ul>
<li><b><span style="font-family: inherit; font-size: large;"><a href="https://buddhify.com/">Buddhify</a></span></b></li>
<li><b><span style="font-family: inherit; font-size: large;"><a href="https://www.calm.com/">Calm</a></span></b></li>
<li><b><span style="font-family: inherit; font-size: large;"><a href="https://www.headspace.com/">Headspace</a> </span></b></li>
<li><b><span style="font-family: inherit; font-size: large;"><a href="https://www.anxietycanada.com/resources/mindshift-app">MindShift</a></span></b></li>
<li><b><span style="font-family: inherit; font-size: large;"><a href="http://www.mindfulnessdailyapp.com/">Mindfulness Daily</a></span></b></li>
<li><b><span style="font-family: inherit; font-size: large;"><a href="https://relaxmelodies.com/">Relax Melodies</a> - Helps with sleep. </span></b></li>
</ul>
</h2>
</div>
<h2>
<b><u><span style="color: red; font-family: inherit; font-size: large;">Videos</span></u></b></h2>
<div>
<b><u><a href="https://www.youtube.com/user/AnxietyBC"><span style="font-family: inherit; font-size: large;">Anxiety BC Youtube channel</span></a></u></b><br />
<b><u><span style="font-family: inherit; font-size: large;"><br /></span></u></b></div>
<h1 class="watch-title-container" style="background: rgb(255, 255, 255); border: 0px; margin: 0px; padding: 0px; width: 618px; word-wrap: break-word;">
<span class="watch-title" dir="ltr" id="eow-title" style="background-color: transparent; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; font-family: inherit; font-size: large; margin: 0px; padding: 0px;" title="The 5 Major Anxiety Disorders"><span style="font-family: inherit;"><span style="color: blue;">The 5 Major Anxiety Disorders.</span> Psych2Go.</span><span style="font-weight: normal;"> </span></span></h1>
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<span class="watch-title" dir="ltr" style="background: transparent; border: 0px; margin: 0px; padding: 0px;" title="The 5 Major Anxiety Disorders"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/IzaNQAh3NiY/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/IzaNQAh3NiY?feature=player_embedded" width="320"></iframe></div>
<br />
<h1 class="watch-title-container" style="background: rgb(255, 255, 255); border: 0px; font-size: 20px; margin: 0px; padding: 0px; width: 618px; word-wrap: break-word;">
<span class="watch-title" dir="ltr" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; padding: 0px;" title="Yoga For Anxiety and Stress"><span style="font-family: inherit;"></span></span></h1>
<h1 class="entry-title" style="background-color: white; border: 0px; box-sizing: border-box; clear: both; color: #14171b; line-height: 1.2; margin: 0.55rem 0px 1.1rem; padding: 0px; vertical-align: baseline; word-break: break-word; word-spacing: -0.1rem; word-wrap: break-word;">
<span style="font-family: inherit; font-size: large;"><a href="http://athingnamed.com/best-ted-talks-on-anxiety-stress-and-fear/">The 15 Best TED Talks On Anxiety, Stress, and Fear</a></span></h1>
<h1 class="watch-title-container" style="background: rgb(255, 255, 255); border: 0px; margin: 0px; padding: 0px; width: 618px; word-wrap: break-word;">
<span class="watch-title" dir="ltr" id="eow-title" style="background-color: transparent; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; padding: 0px;" title="Yoga For Anxiety and Stress"><span style="font-family: inherit; font-size: large;"><span style="color: blue;">Yoga For Anxiety and Stress. </span>Yoga with Adriene. </span></span></h1>
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<span class="watch-title" dir="ltr" style="background: transparent; border: 0px; margin: 0px; padding: 0px;" title="Yoga For Anxiety and Stress"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/hJbRpHZr_d0/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/hJbRpHZr_d0?feature=player_embedded" width="320"></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="background-color: white; color: #222222; font-family: inherit; line-height: 1.4; text-align: left;"><br /></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="background-color: white; color: #222222; font-family: inherit; line-height: 1.4; text-align: left;"><a href="https://www.bustle.com/articles/149762-the-9-best-relaxation-videos-on-youtube"><span style="font-size: large;">The 9 Best Relaxation Videos On YouTube</span></a></b></div>
<h2>
<b><u><span style="color: red; font-family: inherit;">Websites</span></u></b></h2>
<br />
<b><span style="font-family: inherit; font-size: large;"><a href="https://www.anxietybc.com/">Anxiety BC</a> - Find the MindShift app <a href="https://www.anxietybc.com/">here</a>.</span></b><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<b><span style="font-family: inherit; font-size: large;"><a href="http://youth.anxietybc.com/">Youth Anxiety BC</a> - <a href="http://youth.anxietybc.com/anxiety-101">Anxiety 101</a>, <a href="http://youth.anxietybc.com/relaxation">How to Chill</a>, <a href="http://youth.anxietybc.com/right-thinking">Thinking Right</a></span></b><br />
<span style="font-family: inherit; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;"><b><a href="https://www.mindovermood.com/">Mind Over Mood</a> website - </b><span style="background-color: white; color: #2a2a2a; line-height: 30.6px;">Dr. Padesky’s “Managing Your Moods” podcast; CBT resources,worksheets, videos, and more. </span></span><br />
<div class="MsoNormal">
<ul>
<li><span style="font-family: inherit; font-size: large;"><span style="background: white; color: #2a2a2a;">This best selling self-help book,<span class="apple-converted-space"> </span></span><strong><i><span style="font-family: "nunito" , "serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;">Mind Over Mood</span></i></strong>, teaches skills and principles used in cognitive behavioral
therapy. With over one million copies in print, it is widely used worldwide by
consumers, therapists and researchers.<span class="apple-converted-space"> </span><a href="https://www.mindovermood.com/excerpt.html" style="transition: color 300ms ease;"><span style="background: white;">Read an excerpt</span></a><span style="background: white; color: #2a2a2a;">.<span class="apple-converted-space"> </span></span></span></li>
</ul>
</div>
<h2>
<b><u><span style="color: red; font-family: inherit;">Podcasts and Audio Resources</span></u></b></h2>
<a href="https://www.anxietybc.com/resources/audio"><br /></a>
<b><span style="font-size: large;"><a href="https://www.anxietybc.com/resources/audio">Anxiety BC: Audio Files</a> for Calming, In Conversation series, Mindfulness, and Visualization</span></b><br />
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;"><a href="http://www.theanxietycoachespodcast.com/episode-index/">Anxiety Coaches Podcast</a> </span></b><br />
<span style="font-size: large;"><br /></span>
<b><a href="http://www.timjpcollins.com/podcast/"><span style="font-size: large;">Anxiety Podcast with Tim Collins</span></a></b><br />
<span style="font-size: large;"><br /></span>
<b><a href="http://www.anxietyslayer.com/"><span style="font-size: large;">Anxiety Slayer</span></a></b><br />
<span style="font-size: large;"><br /></span>
<b><a href="https://feelinggood.com/category/dr-davids-blogs/feeling-good-podcast/"><span style="font-size: large;">Feeling Good: Dr. David Burns</span></a></b><br />
<span style="font-size: large;"><br /></span>
<span style="background-color: white; font-family: inherit; font-size: large; line-height: 30.6px;"><b><a href="https://www.mindovermood.com/">Dr. Padesky’s “Managing Your Moods” podcast</a></b></span><br />
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;"><a href="https://itunes.apple.com/us/podcast/meditation-minis-podcast/id963597166?mt=2">Meditation Minis by Chel Hamilton</a></span></b><br />
<b><br /></b>
<h2>
<u><b><span style="color: red; font-family: inherit;">Books</span></b></u></h2>
<div>
<u><b><span style="color: red; font-family: inherit;"><br /></span></b></u></div>
<div>
<span style="font-family: inherit; font-size: large;"><b><a href="https://www.mindovermood.com/info.html">Mind Over Mood: </a>Change how you feel by changing how you think. </b>Greenberger and Padesky. </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<span style="font-family: inherit; font-size: large;">
<span style="background-color: white; color: #222222; line-height: 16.12px;"><span style="font-family: inherit;"><b><a href="https://feelinggood.com/">Feeling Good: The New Mood Therapy. </a></b>David Burns. </span></span></span><br />
<br />
<span style="font-family: inherit; font-size: large;">
<span style="background-color: white; color: #222222; line-height: 16.12px;"><span style="font-family: inherit;"><b><a href="https://www.google.ca/search?q=best+anxiety+and+stress+books&rlz=1C1AOHY_enCA708CA708&oq=best+anxiety+and+stress+books&aqs=chrome..69i57.6408j0j8&sourceid=chrome&ie=UTF-8">Best Anxiety and Stress book selections. </a></b></span></span></span><br />
<span style="font-family: inherit; font-size: large;"><span style="background-color: white; color: #222222; line-height: 16.12px;"><span style="font-family: inherit;"><br /></span></span></span>
<a href="https://www.amazon.com/s?field-keywords=The+Happiness+Trap%3A+" style="background-color: white; line-height: 1.3;"><b><span style="font-family: inherit; font-size: large;">The Happiness Trap: </span></b></a><span style="background-color: white; color: #111111; font-family: inherit; font-size: large; line-height: 1.3;">How to Stop Struggling and Start Living: A Guide to ACT. Harris, R. </span><br />
<span style="background-color: white; color: #111111; font-family: inherit; font-size: large; line-height: 1.3;"><br /></span>
<a href="https://www.amazon.com/dp/1623159733/ref=sspa_dk_detail_1?psc=1" style="background-color: white; line-height: 1.3;"><span style="font-family: inherit; font-size: large;"><b>The Anxiety Workbook:</b> </span></a><span style="background-color: white; color: #111111; font-family: inherit; font-size: large; line-height: 1.3;">A 7-Week Plan to Overcome Anxiety, Stop Worrying, and End Panic. Cuncic, A. </span><br />
<span style="background-color: white; color: #111111; font-family: inherit; font-size: large; line-height: 1.3;"><br /></span>
<h2>
<b><u><span style="color: red; font-family: inherit;">Mindfulness and Relaxation Meditation</span></u></b></h2>
<div>
<span style="font-family: inherit;"><br /></span></div>
<h1 class="watch-title-container" style="background: rgb(255, 255, 255); border: 0px; font-size: 20px; margin: 0px; padding: 0px; width: 618px; word-wrap: break-word;">
<span class="watch-title" dir="ltr" id="eow-title" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; padding: 0px;" title="Marconi Union - Weightless (Official Video)"><span style="font-family: inherit;">Marconi Union - Weightless (Official Video)</span></span></h1>
<div>
<span class="watch-title" dir="ltr" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; padding: 0px;" title="Marconi Union - Weightless (Official Video)"><span style="font-family: inherit;"><br /></span></span></div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/UfcAVejslrU/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/UfcAVejslrU?feature=player_embedded" width="320"></iframe></div>
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<span style="font-family: inherit;"><br /></span>
<h1 class="watch-title-container" style="background: rgb(255, 255, 255); border: 0px; font-size: 20px; margin: 0px; padding: 0px; width: 618px; word-wrap: break-word;">
<span class="watch-title" dir="ltr" id="eow-title" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; padding: 0px;" title="30 Min. Deep Healing Music for The Body & Soul - Relaxing Music, Meditation Music, Inner Peace"><span style="font-family: inherit;">30 Min. Deep Healing Music for The Body & Soul - Relaxing Music, Meditation Music, Inner Peace</span></span></h1>
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<span class="watch-title" dir="ltr" style="background: transparent; border: 0px; margin: 0px; padding: 0px;" title="30 Min. Deep Healing Music for The Body & Soul - Relaxing Music, Meditation Music, Inner Peace"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
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Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-72334425642142498412018-09-09T13:38:00.000-07:002018-09-09T13:38:35.980-07:00Coping with Anxiety and Stress: Information, Tips and Resources - Part 1<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 13.5pt;"><span style="font-family: inherit;">Introduction<o:p></o:p></span></span></b></div>
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<br /></div>
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<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;">Anxiety is the most prevalent mental health issue in society for people
of all ages. It can become life-limiting and debilitating for some people.
Stress and anxiety go hand-in-hand. All of us experience stress, which can lead
to anxiety. We must learn to take steps to manage both our stress, but also
anxiety. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
The good news is that there are many things we can do to improve our coping
with anxiety and stress. The challenging thing is we have to realize we have to
take action to change over how we approach life to get to a place where we can
manage our anxiety and stress in more effective ways. Once we do, this becomes
self-reinforcing and we know we have our own personal 'tool kit' we can choose
different coping tools when we need them. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-family: inherit;"><b><u><span style="font-size: 18pt;">Top 12 Anxiety & Stress Busters</span></u></b><b><span style="font-size: 18pt;"><o:p></o:p></span></b></span></div>
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<br /></div>
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<span style="font-family: inherit;"><b><span style="color: blue; font-size: 13.5pt;">1.
Sleep</span></b><b><span style="color: blue; font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- Improve your sleep
routine, what professionals call 'sleep hygiene', to ensure you're getting as
much quality sleep as you can. This involves creating a calming and grounding
bedtime routine, creating a regular bedtime, and planning to get enough sleep
hours in. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
</span></b><b><span style="color: blue; font-size: 13.5pt;">2.
Exercise</span></b><b><span style="font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- Anything we do to
get our bodies moving is going to help burn off the stress hormones involved in
driving anxiety. Walking, yoga, a gym workout, cycling, Zumba, whatever gets
your blood circulating is good for reducing stress and anxiety. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="color: blue; font-size: 13.5pt;"><br />
3. Mindfulness and other forms of meditation</span></b><b><span style="font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- This can be as simple as sitting quietly and doing some slow, deep
breathing. Count to 5 while breathing in through your nose. Hold your breath
for 3 counts. Slowly release your breath through your mouth to the count of 5.
Do this cycle 3 times and you should feel a little more calm. See Part 2 of this series for some media resources to help. </span></b></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
</span></b><b><span style="color: blue; font-size: 13.5pt;">4.
Spend time in nature</span></b><b><span style="font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- Go for a nice walk
at a local park, the beach, in the forest, or hike a mountain. Listen to the wind rustling in the
trees, the birds singing, feel the breeze and sun on your face. Gardening is my
favourite stress reliever, soul soother, and hobby. </span></b></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="color: blue; font-size: 13.5pt;"><br />
5. Create structure, routine and organization in your life</span></b><b><span style="font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- To improve feelings of competence, predictability, and feel like you have
things more under control, create structure by doing things like creating
systems at home, or work (things to do lists, or memos in your phone); use your
calendar and schedule notifications for deadlines. </span></b></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
</span></b><b><span style="color: blue; font-size: 13.5pt;">6.
Positive self-talk</span></b><b><span style="font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- We all have an
inner dialogue, become more aware of the messages you send yourself and become
your own cheerleader, tell yourself "I've got this," "I'll be
okay," "I'm safe," "Take a breath," or "I can do
this." </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
</span></b><b><span style="color: blue; font-size: 13.5pt;">7.
Body work</span></b><b><span style="font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- Massage therapy,
reflexology, acupuncture, reiki, or other types of energy healing massage, or
body work. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
</span></b><b><span style="color: blue; font-size: 13.5pt;">8.
'Feel Good' Activities</span></b><b><span style="color: blue; font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- Many of us feel
good when we engage in activities that make us feel nurtured, taken care of,
and satisfied. Take yourself out on a date for a great meal; go for a
'mani-pedi' (yes, guys can do this too); have a spa day; go to a place that
nurtures your soul: art gallery, a local attraction; or get out of your town
for a day trip, or a few days away somewhere you've wanted to visit. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
</span></b><b><span style="color: blue; font-size: 13.5pt;">9.
Spend time with supportive, caring people</span></b><b><span style="font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- This can be family, friends, or people we share activities and
interests with. Social connection and engagement is a well established
technique to get us out of our own heads and boosting our life
satisfaction. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="font-size: 13.5pt;"><br />
</span></b><b><span style="color: blue; font-size: 13.5pt;">10.
Use media to distract</span></b><b><span style="color: blue; font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- Listening to a
great music playlist, listening to podcasts, watching videos, music, or any
content that helps you shift from the stressed, anxious self to a calmer, more
grounded self is a good thing. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><b><span style="color: blue; font-size: 13.5pt;"><br />
11. Create structure, order, routines, and calm in your home environment</span></b><b><span style="color: blue; font-size: 13.5pt;"> </span></b><b><span style="font-size: 13.5pt;">- When we are living
with heightened stress and anxiety we need a calm space to come home to, a
place we can relax, let our guard down, rest, and re-charge. </span></b><span style="font-size: 13.5pt;"><o:p></o:p></span></span><b><span style="font-size: 13.5pt;">Schedule routine, or seasonal chores to keep on top of things at home. Hire someone to help you with the cleaning, decluttering, or getting more organized if need be. </span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b style="font-family: inherit;"><span style="color: blue; font-size: 13.5pt;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b style="font-family: inherit;"><span style="color: blue; font-size: 13.5pt;">12. Create realistic, future-focused goals</span></b><b style="font-family: inherit;"><span style="font-size: 13.5pt;"> </span></b><b style="font-family: inherit;"><span style="font-size: 13.5pt;">- Small, or large goals give us something to focus on and work toward.
Do you want to go on a local, or international trip? Start reading about your
destination, look at accommodations, and places to see, or dine at. Do you have an interest, or hobby you want
to explore? Take small steps to learn more about it, or find out if there is a
local community for that interest. </span></b></div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-38614422312944684122018-04-04T18:58:00.002-07:002018-04-04T18:58:48.877-07:00Grief, Loss and Bereavement: Resources and Article <b><u><span style="color: blue; font-size: large;">Resources</span></u></b><br />
<br />
<span style="font-family: inherit;"><b><span style="color: red;">BC Bereavement Helpline</span> </b>- Toll-free: 1-877-779-2223; Metro Vancouver: 604-738-9950</span><br />
<br />
<ul>
<li><span style="font-family: inherit;">Provides support groups, events, information and resources.</span></li>
</ul>
<br />
<span style="font-family: inherit;"><b>Web: </b> <b>http://www.bcbereavementhelpline.com/</b></span><br />
<b><span style="font-family: inherit;"><br /></span></b>
<b><span style="font-family: inherit;"><span style="color: red;">Living Through Loss Society</span> </span></b><br />
<br />
<ul>
<li><span style="font-family: inherit;">Individual and group counselling, training, and resources. </span></li>
</ul>
<br />
<b><span style="font-family: inherit;">Web: https://livingthroughloss.ca/</span></b><br />
<span style="color: red; font-family: inherit;"><br /></span>
<span style="color: red; font-family: inherit;"><b>GRASP - Grief Recovery After a Substance Passing</b></span><br />
<br />
<ul>
<li>Community of family members and others who have lost a loved one to substance use. Information for coping, resources, recommended books and materials. </li>
</ul>
<br />
<b>Web: http://grasphelp.org/</b><br />
<span style="font-family: inherit;"><br /></span>
<span style="color: blue; font-family: inherit; font-size: large;"><b><u>Article</u></b></span><br />
<br />
<div class="MsoNormal" style="background: white; margin-bottom: 6.0pt;">
<b><span style="color: red; font-family: "inherit","serif"; font-size: 13.5pt; line-height: 115%;">Understanding Grief</span></b><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Brody, J. E. (2018). <i>New York Times.</i> Retrieved from: <a href="https://www.nytimes.com/2018/01/15/well/live/understanding-grief.html"><u1:p></u1:p>https://www.nytimes.com/2018/01/15/well/live/understanding-grief.html</a>
</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" style="background: white; line-height: 115%; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;"><br /></span></div>
<div class="story-body-text" style="background: white; line-height: 115%; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Although many of us are able to speak frankly about death, we
still have a lot to learn about dealing wisely with its aftermath: grief, the
natural reaction to loss of a loved one.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="224" data-total-count="404" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Relatively few of us know what to say or do that can be truly
helpful to a relative, friend or acquaintance who is grieving. In fact,
relatively few who have suffered a painful loss know how to be most helpful to
themselves.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="375" data-total-count="779" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Two new books by psychotherapists who have worked extensively in
the field of loss and grief are replete with stories and guidance that can help
both those in mourning and the people they encounter avoid many of the common
pitfalls and misunderstandings associated with grief. Both books attempt to
correct false assumptions about how and how long grief might be experienced.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="611" data-total-count="1390" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">One book, “It’s OK That You’re Not OK,” by Megan Devine of
Portland, Ore., has the telling subtitle “Meeting Grief and Loss in a Culture
That Doesn’t Understand.” It grew out of the tragic loss of her beloved
partner, who drowned at age 39 while the couple was on vacation. The other
book, especially illuminating in its coverage of how people cope with different
kinds of losses, is “Grief Works: Stories of Life, Death and Surviving,” by
Julia Samuel, who works with bereaved families both in private practice and at
England’s National Health Service, at St. Mary’s hospital, Paddington.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="363" data-total-count="1753" id="story-continues-1" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">The books share a most telling message: As Ms.
Samuel put it, “There is no right or wrong in grief; we need to accept whatever
form it takes, both in ourselves and in others.” Recognizing loss as a
universal experience, Ms. Devine hopes that “if we can start to understand the
true nature of grief, we can have a more helpful, loving, supportive culture.”</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" style="background: white; line-height: 115%; margin: 0cm 0cm 12pt;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Both authors emphasize that grief is not a problem to be solved or
resolved. Rather, it’s a process to be tended and lived through in whatever
form and however long it may take.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="298" data-total-count="2230" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">“The process cannot be hurried by friends and family,” however
well meaning their desire to relieve the griever’s anguish, Ms. Samuel wrote.
“Recovery and adjustment can take much longer than most people realize. We need
to accept whatever form it takes, both in ourselves and in others.”</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="429" data-total-count="2659" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">We can all benefit from learning how to respond to grief in ways
that don’t prolong, intensify or dismiss the pain. Likewise, those trying to
help need to know that grief cannot be fit into a preordained time frame or
form of expression. Too often people who experience a loss are disparaged
because their mourning persists longer than others think reasonable or because
they remain self-contained and seem not to mourn at all.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="485" data-total-count="3144" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">I imagine, for example, that some adults thought my stoical
response to my mother’s premature death when I was 16 was “unnatural.” In
truth, after tending to her for a year as she suffered through an unstoppable
cancer, her death was a relief. It took a year for me to shed my armor and
openly mourn the incalculable loss. But 60 years later, I still treasure her
most important legacy: To live each day as if it could be my last but with an
eye<span class="apple-converted-space"> </span></span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" style="background: white; line-height: 115%; margin: 0cm 0cm 12pt;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Both authors emphasize that grief is not a problem to be solved or
resolved. Rather, it’s a process to be tended and lived through in whatever
form and however long it may take.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="298" data-total-count="2230" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">“The process cannot be hurried by friends and family,” however
well meaning their desire to relieve the griever’s anguish, Ms. Samuel wrote.
“Recovery and adjustment can take much longer than most people realize. We need
to accept whatever form it takes, both in ourselves and in others.”</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="429" data-total-count="2659" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">We can all benefit from learning how to respond to grief in ways
that don’t prolong, intensify or dismiss the pain. Likewise, those trying to
help need to know that grief cannot be fit into a preordained time frame or
form of expression. Too often people who experience a loss are disparaged
because their mourning persists longer than others think reasonable or because
they remain self-contained and seem not to mourn at all.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="485" data-total-count="3144" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">I imagine, for example, that some adults thought my stoical
response to my mother’s premature death when I was 16 was “unnatural.” In
truth, after tending to her for a year as she suffered through an unstoppable
cancer, her death was a relief. It took a year for me to shed my armor and
openly mourn the incalculable loss. But 60 years later, I still treasure her
most important legacy: To live each day as if it could be my last but with an
eye<span class="apple-converted-space"> </span></span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" style="background: white; line-height: 115%; margin: 0cm 0cm 12pt;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Just as we all love others in our own unique ways, so do we mourn
their loss in ways that cannot be fit into a single mold or even a dozen
different molds. Last month, James G. Robinson, director of global analytics
for The New York Times, described a 37-day, 6,150-mile<span class="apple-converted-space"> </span><a href="https://www.nytimes.com/2017/12/07/travel/road-trip-family-grief.html?_r=0">therapeutic
road trip</a><span class="apple-converted-space"> </span>he took with his
family following the death of his 5-year-old son, collecting commemorative
objects along the way and giving each member of the family a chance to express
anger and sadness about the untimely loss.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="491" data-total-count="4504" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Ms. Devine maintains that most grief support offered by
professionals and others takes the wrong approach by encouraging mourners to
move through the pain. While family and friends naturally want you to feel<span class="apple-converted-space"> </span>better, “pain that is not allowed to
be spoken or expressed turns in on itself, and creates more problems,” she
wrote. “Unacknowledged and unheard pain doesn’t go away. The way to survive
grief is by allowing pain to exist, not in trying to cover it up or rush
through it.”</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="155" data-total-count="4659" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">As a bereaved mother told Ms. Samuel, “You never ‘get over it,’
you ‘get on with it,’ and you never ‘move on,’ but you ‘move forward.’”</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="342" data-total-count="5001" id="story-continues-4" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Ms. Devine agrees that being “encouraged to ‘get
over it’ is one of the biggest causes of suffering inside grief.” Rather than
trying to “cure” pain, the goal should be to minimize suffering, which she said
“comes when we feel dismissed or unsupported in our pain, with being told there
is something wrong with what you feel.”</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="361" data-total-count="5362" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">She explains that pain cannot be “fixed,” that companionship, not
correction, is the best way to deal with grief. She encourages those who want
to be helpful to “bear witness,” to offer friendship without probing questions
or unsolicited advice, help if it is needed and wanted, and a listening ear no
matter how often mourners wish to tell their story.</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="363" data-total-count="5725" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">To those who grieve, she suggests finding a nondestructive way to
express it. “If you can’t tell your story to another human, find another way:
journal, paint, make your grief into a graphic novel with a very dark story
line. Or go out to the woods and tell the trees.<span class="apple-converted-space"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">It
is an immense relief to be able to tell your story without someone trying to
fix it.”</span></span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" style="background: white; line-height: 115%; margin: 0cm 0cm 12pt;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">She also suggests keeping a journal that records situations that
either intensify or relieve suffering. “Are there times you feel more stable,
more grounded, more able to breathe inside your loss? Does anything — a person,
a place, an activity — add to your energy bank account? Conversely, are there
activities or environments that absolutely make things worse?”</span><span style="font-size: 13.5pt; line-height: 115%;"><o:p></o:p></span></div>
<div class="story-body-text" data-para-count="107" data-total-count="6203" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-family: inherit, serif; font-size: 13.5pt; line-height: 115%;">Whenever possible, to decrease suffering choose to engage in
things that help and avoid those that don’t.</span></div>
<div class="story-body-text" data-para-count="107" data-total-count="6203" style="background: white; line-height: 1.625rem; margin: 0cm 0cm 12pt; max-width: none;">
<span style="font-size: 13.5pt; line-height: 115%;"><span style="line-height: 0.9375rem;">A version of this article
appears in print on January 16, 2018, on Page D5 of the</span><span class="apple-converted-space"><span style="line-height: 0.9375rem;"> </span></span><span itemprop="printEdition" style="line-height: 0.9375rem;">New York edition</span><span class="apple-converted-space"><span style="line-height: 0.9375rem;"> </span></span><span style="line-height: 0.9375rem;">with the headline: Understanding Grief, and
Living Through It.</span><span class="apple-converted-space" style="color: #333333;"><span style="line-height: 0.9375rem;"> </span></span><a href="http://www.nytreprints.com/" style="color: #333333;" target="_blank"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; line-height: 0.9375rem;">Order Reprints</span></a><span class="pipe" style="color: #333333;">|</span></span><span class="apple-converted-space" style="line-height: 1.625rem;"><span style="line-height: 0.9375rem;"> </span></span><span style="font-size: 13.5pt; line-height: 115%;"><a href="http://www.nytimes.com/pages/todayspaper/index.html" style="line-height: 0.9375rem;" target="_blank">Today's Paper</a></span><span class="pipe" style="line-height: 1.625rem;"><span style="color: #333333; font-family: "inherit","serif"; font-size: 13.5pt; line-height: 115%;"><span style="line-height: 0.9375rem;">|</span></span></span><span style="font-size: 13.5pt; line-height: 115%;"><a href="http://www.nytimes.com/subscriptions/Multiproduct/lp839RF.html?campaignId=48JQY" style="line-height: 0.9375rem;" target="_blank">Subscribe</a></span></div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-23374919278042667362017-06-03T16:04:00.000-07:002020-01-08T19:01:10.830-08:00Sliding Scale, Low and No Cost Counselling Services in Metro Vancouver<b><span style="color: blue; font-family: inherit; font-size: large;">List of Low Cost, Sliding Scale (negotiable), or No Cost Counselling Services in Metro Vancouver</span></b><br />
<br />
<b>From <a href="http://willowtreecounselling.ca/">Willow Tree Counselling</a>. (Updated, 2020). Retrieved from: <a href="https://willowtreecounselling.ca/wp-content/themes/willowtree/reduced-cost-counselling.pdf">https://willowtreecounselling.ca/wp-content/themes/willowtree/reduced-cost-counselling.pdf</a>.</b><br />
<br />
<b><span style="color: red;">A resource list of lower-cost, sliding-scale and free counselling services in Metro
Vancouver. Updated quarterly.</span></b><br />
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Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-4160771902423487832017-06-03T10:32:00.001-07:002017-06-03T10:32:27.491-07:00Techniques for Grounding and Calming Ourselves<span style="font-family: inherit;">There are some simple techniques we can use to help ground and calm ourselves when our bodies are feeling triggered and our central nervous system is around and we don't feel safe. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="background-color: white;"><span style="color: blue; font-family: inherit;"><b>Two Simple Techniques That Can Help Trauma Patients Feel Safe with Peter Levine</b></span></span><br />
Retrieved from: <a href="https://www.youtube.com/watch?v=G7zAseaIyFA">https://www.youtube.com/watch?v=G7zAseaIyFA</a><br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/G7zAseaIyFA/0.jpg" src="https://www.youtube.com/embed/G7zAseaIyFA?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<br />Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-81634638119474051252017-04-14T10:24:00.000-07:002017-04-14T10:24:16.630-07:00Clinical: The Enduring Trauma of Sexual Assault<h3 style="background-color: white; box-sizing: border-box; color: #5c95bb; font-weight: 400; line-height: 1.5; margin: 0px 0px 10px; opacity: 1; transition: opacity 0.25s ease-out 0.1s;">
<span style="box-sizing: border-box; font-weight: 700;"><span style="font-family: inherit; font-size: small;"><a href="http://bc-counsellors.org/sexual-assault/">The Enduring Trauma of Sexual Assault</a></span></span></h3>
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<span style="box-sizing: border-box; font-weight: 700; line-height: 1.5;"><span style="font-family: inherit; font-size: small;">By Ending Violence Association of BC (April 7, 2017). Retrieved from:<span style="color: #5c95bb;"> </span></span></span><span style="background-color: transparent; line-height: 24px;"><span style="color: #5c95bb; font-size: small;"><a href="http://bc-counsellors.org/sexual-assault/">http://bc-counsellors.org/sexual-assault/</a></span></span></h3>
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<span style="font-family: inherit;">While a sexual assault survivor’s physical injuries may not always be visible, the unseen psychological impacts of trauma can be severe and profoundly debilitating. In providing effective, respectful, and appropriate support to survivors, engaging in trauma-informed practice is crucial. Whether in your professional life or your personal life, a trauma-informed understanding of and approach to sexual assault will serve to benefit your ability to meaningfully support survivors. Considered through this lens, sexual assault survivors’ actions and behaviours are understood as normal responses to abnormal experiences, rather than as ‘symptoms’ of a ‘problem.’ Instead of asking, ‘What is wrong with this woman?’ we shift to asking, ‘What has happened to this woman?’</span></div>
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<span style="font-family: inherit;">Trauma-informed practice puts forth an understanding of trauma as an adaptive response to a serious external threat, rather than an individual pathology or injury. All of a survivor’s responses to sexual assault are adaptive attempts to survive this traumatic experience. During a sexual assault, a survivor’s sympathetic nervous system (SNS) becomes activated, fighting for survival by flooding her body with stress hormones. Survivors respond to trauma in one of three ways: <em style="box-sizing: border-box;">fight, flight</em>, or <em style="box-sizing: border-box;">freeze</em>. A survivor may tell you that she fought back (<em style="box-sizing: border-box;">fight</em>) or that she tried to get away (<em style="box-sizing: border-box;">flight</em>). The vast majority of sexual assault survivors experience the <em style="box-sizing: border-box;">freeze</em> response, also known as ‘tonic immobility’; these survivors describe being unable to move or speak during the assault. Understanding the neurobiology of trauma and sharing this information with survivors can be beneficial in supporting their resilience. Providing simple, concise, and plain language explanations to survivors can assist them in making sense of their own responses during a sexual assault. Survivors often hold themselves fully or partially responsible for what happened; this is particularly pronounced for survivors who experienced the <em style="box-sizing: border-box;">freeze</em> response. Learning that this response is automatic and protective (i.e., meant to minimize harm) can help survivors move away from tendencies to blame themselves. When asked about what they were thinking or feeling during a sexual assault, many survivors will share that they feared they may be killed; recognizing this fear, and their body’s protective response to it, can help survivors make sense of what they might initially view as a passive response.</span></div>
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<span style="font-family: inherit;">During a disclosure of sexual assault, you might hear a range of experiences and observe a range of emotional responses to this trauma. Whether she is disclosing immediately following the sexual assault or after some time has passed, the impacts of trauma are multifaceted; you may hear a survivor describing anxiety, fear, anger, sleep disturbances, nightmares, invasive memories, changes in appetite, depression, self-isolating, self-blame, panic, and difficulty trusting others. It is also not uncommon for a survivor to appear calm and collected, which stands in contrast to the emotional reactions many would expect a survivor to display, even though she is likely experiencing these emotions internally. If a survivor is disclosing soon after she was sexually assaulted, it is common for her to express confusion, shock, or disbelief. She may also appear numb or seem disoriented. Additionally, it can be beneficial to examine the impact of shock on a survivor’s immediate cognitive processing of what happened to her. Helping the survivor to name and understand her responses can benefit her process of recovery. Additionally, when a survivor discloses sexual assault, a trauma-informed approach emphasizes that the hormones released during a traumatic event – which serve a protective function during a sexual assault – impact how the brain encodes memory. A survivor may have clear memories of the assault and how it unfolded. Conversely, she may remember only fragments of the assault, primarily recall sensory details (e.g., sounds, smells, tastes), and/or lack a sense of chronological order. Through trauma-informed practice, you can assist a survivor of sexual assault in recognizing her reactions to and recollections of what happened as normal responses to trauma.</span></div>
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<span style="font-family: inherit;">A trauma-informed approach also emphasizes the capacity for overcoming trauma, recognizing survivors’ strengths and resilience in their path toward healing. Every survivor copes with sexual assault in a different way, based on numerous factors that include her support system, any prior abuse or violence, past experiences of disclosing and/or reporting, and the context of the sexual assault itself. Being sexually assaulted can compromise a survivor’s ability to earn a living, feel safe and secure, and maintain relationships with friends, family, and partners. Survivors may feel that being sexually assaulted has permanently damaged them, or they may struggle with the belief that there is a ‘correct’ way to heal from sexual assault. In the immediate aftermath of a sexual assault, the experience and resulting trauma can be a central aspect of survivors’ lives. It is important that a survivor knows that how she feels and how the assault is affecting her will likely shift over time. Recovery from a sexual assault is not a linear process. At times, survivors may feel as though their healing has regressed to an earlier time and feel discouraged by what they interpret as a lack of progress; it is critical to normalize this, and help survivors understand the assault will come to encompass less space as she moves forward in her healing.</span></div>
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<span style="font-family: inherit;">How you react to a survivor’s disclosure can have a significant impact. The first person a survivor discloses to is a key person in their experience. A judgmental response can be discouraging and damaging, while a trauma-informed response can help a survivor feel heard, believed, and empowered to make their own decisions about what to do next. A trauma-informed approach is invaluable in that it can deepen your understanding of the impacts of sexual assault, survivors’ strength and resilience, and the path toward healing.</span></div>
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<span style="font-family: inherit;">Survivors of sexual assault can access support services through the <a href="http://endingviolence.org/need-help/" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; color: #5c95bb; opacity: 1; text-decoration: none; transition-property: background-color, color, border-color;" target="_blank">Ending Violence Association of BC</a> and through VictimLink BC’s multilingual, 24/7 telephone service at 1-800-563-0808.</span></div>
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<span style="box-sizing: border-box; font-weight: 700;"><span style="font-family: inherit;">Sources</span></span></div>
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<a href="http://endingviolence.org/wp-content/uploads/2016/05/EVABC_SexualAssault_Handbook_DEC_2016.pdf" style="background: 0px 0px; box-sizing: border-box; color: #5c95bb; opacity: 1; text-decoration: none; transition: background-color 0.5s ease-out 0.1s, color, border-color;" target="_blank"><span style="font-family: inherit;">Ending Violence Association of BC (2016)<em style="box-sizing: border-box;">, Sexual Assault Support Worker Handbook, Fifth Edition</em></span></a></div>
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<a href="http://endingviolence.org/wp-content/uploads/2016/05/EVA_PracticeTips_AntiViolence_vF.pdf" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box; color: #5c95bb; opacity: 1; text-decoration: none; transition-property: background-color, color, border-color;" target="_blank"><span style="font-family: inherit;">Ending Violence Association of BC (2016), <em style="box-sizing: border-box;">Responding to Sexual Assault Disclosure: Practice Tips for Anti-Violence Workers</em></span></a></div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-27653411371096892922017-02-13T15:05:00.001-08:002017-02-13T15:05:10.812-08:0010 Life Hacks for Coping with Anxiety and Depression - Part 1<span style="font-size: large;"><b>10 Life Hacks for Coping with Anxiety and Depression</b></span><br />
<br />
Young, T. (2017). <i>Mental Health BC</i>.<br />
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<b>Introduction</b><br />
<br />
Most human beings will go through periods of our lives in which we experience feelings of anxiety from stress in our lives. Most people will not be officially diagnosed with an anxiety disorder, but if we do feel anxious, that impacts our functioning in a variety of ways.<br />
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Experiencing feelings of depression can also a be a normal part of the human condition. Most of us will experience things in our lives which will leave us feeling sad, upset, and down. Sometimes we might feel so depressed that we have a difficult time recovering from this state of mind and emotion that depression becomes a clinical issue for us as it leads to more serious problems of functioning.<br />
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Rarely will anxiety and depression just spontaneously stop. At times, our symptoms and the impacts they are having on our global functioning can get worse. Fortunately, there are strategies, or what we can call "life hacks" that can actually can make a real difference in helping us cope and recover from our anxiety and depression.<br />
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<b>Your Tool Kit</b><br />
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In my clinical work as a counsellor working with clients, I find it helpful to use the analogy of a tool kit to describe the different types of coping strategies and tools we have to help us manage our feelings of anxiety and depression. These can also be referred to as our "life hacks." Many of these are no cost, or low cost interventions. Some life hacks may cost more, but their effectiveness in helping us shift out of ways of being that aren't helpful to us, or which create barriers to better functioning, are worth every penny.<br />
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<b><span style="font-size: large;">10 Life Hacks for Coping with Anxiety and Depression</span></b><br />
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<b><span style="color: blue; font-size: large;">1. Sleep </span></b><br />
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The single most important intervention that assists people with anxiety and depression is improving the quality of our sleep. Most of us know we do not function at our best when we experience disrupted sleep patterns. In fact, this is so important, this is one of the first questions I ask clients when I am conducting an intake assessment, and ongoing assessments with them. Here are some of the questions I ask:<br />
<ul>
<li>What is the quality of your sleep like? </li>
<li>How many hours of sleep do you typically get? </li>
<li>Has this changed recently? </li>
<li>Do you have any ideas why your sleep pattern might have changed recently? </li>
<li>What impact do you think the change to your sleep has had on you? </li>
</ul>
The answers I receive to these important questions tell me a lot about how my client is functioning. Depending on the person's answer, this will lead to other questions about their sleep patterns, such as bed time routines, activities leading up to bedtime, whether the person takes naps, and many other questions.<br />
<br />
What I am getting at when I am assessing sleep quality is often related to what is called "sleep hygiene." This is a bit of a fancy way of finding out what kinds of routines and strategies the person is using to prepare for sleep, because with some changes, improvements can be made that contribute to decreases in anxiety and depressive symptoms.<br />
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Sleep is also impacted when people experience insomnia. Some of us have a pattern in which we either can't go to sleep, or we wake up, and we're ruminating, or thinking about things too much when we want to be sleeping. Some of the other life hacks on this list can help with this too.<br />
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<b><span style="color: blue; font-size: large;">2. Exercise</span></b><br />
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One thing I have come to understand about exercise is that it is not one-size-fits-all. Functional capacity, interest and commitment to exercise is a very individualized thing. But, it is at the top of the list as a tool to fight anxiety and depression, because it has so many spin off benefits.<br />
<br />
Exercise helps get oxygen moving in our blood. It boosts the chemicals in our brain that are related to anxiety and mood. The right kind of cardio exercise (or sometimes even just any exercise) boosts our endorphins and serotonin levels, which are key hormones and chemicals that improve our mood.<br />
<br />
Exercise also plays a key role in supporting our overall health, helping us sleep better, gets our physical body and important organs functioning, rather than just remaining sluggish, or stagnant.<br />
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Because depression can demotivate us from engaging in many activities, including exercise, I talk with my clients about taking baby steps. If a client saying they haven't been feeling motivated, and/or comfortable leaving their house, I ask them, or assign them homework, to start off small. Walk one block and back to your home. If you can do that, each day of that week, try to go a little bit further, or, if it is a real struggle, just keep trying to walk that one block until you can build it up.<br />
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I will ask clients to also keep a log of the exercise they get each day. Some apps for our smartphones, or things like fitness trackers can also keep track of our walking, and other data. I find those things can be really helpful, as once people start using them it can add to their motivation to track their exercise and help create an external motivator for them.<br />
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Some people find participating in yoga an effective and gentle way of getting their body moving. People might be able to find low cost yoga sessions available at a local community centre. The local library might have some yoga DVD's that can be rented for use at home. A search for "yoga videos" on Youtube will also yield a lot of different resources for every level, from beginners to more advanced yoga enthusiasts.<br />
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For people with mobility changes, exercise can be more of a challenge. This is where support from medical and community professionals who specialize in your specific physical and health conditions, can provide input into individualized exercise interventions.<br />
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<b><span style="color: blue; font-size: large;">3. Relaxation techniques</span></b><br />
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Almost every one has some sorts of techniques, or activities they engage in which they find relaxing. This is a very individual thing.<br />
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I know many people, including myself, who find spending time in nature very relaxing. This could include taking a walk,going for a hike, visiting local lakes, or spending time at a beach. This is one of my favourite, low, or no cost, life hacks. If you have a local park nearby, or can take transit somewhere this accomplishes several different hacks: getting out of the house, getting some exercise, and if you do it with others, this adds to your social support.<br />
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Some of us find gardening very helpful as an anxiety and depression buster. If you don't have any space to garden where you live, maybe your community has some community gardening opportunities. Some people can put their name on a list and then can be selected to receive a garden plot they can use.<br />
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One thing I recommend to clients is to reflect on and consider activities they have found relaxing in the past, and whether this is something they can see themselves getting involved in again.<br />
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There are also some relaxation techniques that people can engage in.<br />
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<b>Listening to music that people find calming. </b><br />
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This is a really individualized thing. Some of us like calming, quiet music, with, or without words. I have also known people who find listening to different types of heavy metal to be calming. None of us in a position to judge what works for another person.<br />
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Youtube provides people with endless sources of different types of music, and channels, that specialize in music for relaxation. I don't have any particular favourites to offer. Just type in 'relaxation music' into their search engine. With some trial and error, you will find something that works for you.<br />
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<b><i>Guided Relaxation techniques</i></b><br />
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There are also various techniques, or guided relaxation resources, which can also support people. These vary from engaging in a guided practice of progressive muscle relaxation which includes tensing and releasing each muscle group, to mindfully focusing on the body and sensations in the body. We will get to the latter in the next life hack. These techniques vary greatly in terms of the length of time involved.<br />
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Here is a nice guided progressive muscle relaxation video to try out.<br />
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/fDZI-4udE_o/0.jpg" src="https://www.youtube.com/embed/fDZI-4udE_o?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<span style="color: blue;">
<span style="font-size: large;"><b>4. Mindfulness and Other Types of Meditation </b></span></span><br />
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Almost every person I have ever worked with, or talked to about meditation has told me something like, "I tried it, but it didn't work for me..." Most of the time I'm not going to argue, or challenge the person about their perception. People just tend to dig their heels in and their resistance grows if you do try to help them shift from that perspective.<br />
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However, there is a large and growing body of research and evidence that mindfulness, and other types of meditation practices, provide individuals with many different biopsychosocial benefits.<br />
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The reason that mindfulness-based techniques have become some of the most common strategies and interventions that are used with individuals who experience symptoms of anxiety and depression is that THEY WORK REALLY WELL!<br />
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There are different definitions of mindfulness. The ones I like best include:<br />
<div class="MsoNormal">
</div>
<ul>
<li><span style="font-family: inherit;"><span style="background: white; letter-spacing: 0.45pt; line-height: 115%;">the quality or
state of being </span><span style="line-height: 115%;"><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; letter-spacing: 0.45pt; outline: 0px;"><a href="https://www.merriam-webster.com/dictionary/mindful" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); outline: 0px;">mindful</a>.</span></span></span></li>
<li><span style="font-family: inherit;"><span style="background-color: white; letter-spacing: 0.45pt; line-height: 115%;">the practice
of maintaining a nonjudgmental state of heightened or complete awareness of
one's thoughts, emotions, or experiences on a moment-to-moment basis; </span><em style="letter-spacing: 0.45pt; line-height: 115%;">also</em><span style="background-color: white; letter-spacing: 0.45pt; line-height: 115%;"> </span><span class="intro-colon" style="letter-spacing: 0.45pt; line-height: 115%;"><b><span style="display: initial; margin: initial;">:</span></b></span><span style="background-color: white; letter-spacing: 0.45pt; line-height: 115%;">
such a state of awareness.</span></span></li>
<li><span style="line-height: 115%;"><span style="font-family: inherit;">a state of active, open attention on the present.
When you're mindful, you observe your thoughts and feelings from a distance,
without judging them good or bad. Instead of letting your life pass you by,
mindfulness means living in the moment and awakening to experience.</span></span></li>
</ul>
The reason these techniques work is that they create a defined time and space for the individual to focus on their internal experience of their feelings, emotions, thoughts, and how these impact us in the moment, and specific situations.<br />
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As we continue our meditation practice(s), it becomes easier for us to identify the sources of our anxiety, and/or depressive symptoms. We can then begin to learn to become more detached by becoming observers and witnesses of these internal feeling and thinking states. This also helps us step out of our typical learned response, and start to re-wire our bodies and our brain, and add new strategies to our tool kit that we can pull out when we need them.<br />
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When we have someone else tell us about some sort of situation that evokes feelings and anxiety, or depression, even when we are really empathetic, supportive, and caring about that person and how they feel, we also have a level of detachment from their narratives, because their lived experience is not ours. It doesn't internally evoke the same types of feelings and thoughts for us that it does for them.<br />
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Here is an example of how this works.<br />
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I might be a person who feels anxious when confronted by a particular situation. Because I know I have felt so much anxiety about this situation in the past, I start to over-generalize and catastrophize. I train my brain and body to anticipate that I <i>will</i> feel anxiety if I go into that situation. I also anticipate that I <i>will </i>feel overwhelmed and unable to cope with this situation. Most often, when we're not cognitively aware (not mindful) of the level of distress we experience, we will just start to avoid the people, places, situations, and things that trigger our feelings, thoughts, and symptoms of anxiety.<br />
<br />
To help me shift this, I need to set aside some time and find a physical space where I can minimize distractions. I begin by doing some deep breathing, centering and grounding myself in the present moment. As I start to do this, my brain will bring all sorts of thoughts and body sensations into my awareness which distract me. Instead of shutting them out, or getting annoyed about this, I can just gently acknowledge the thought, or sensation, and then release it.<br />
<br />
Once I feel more grounded, I can then start to think about the anxiety-provoking situation and what has happened in the past when I was confronted by that situation. I will no doubt start to experience and feel the feelings and thoughts in the present moment. That is okay and to be expected. I just need to keep bringing myself back to the present by breathing very deeply. Concentrate on what the physical breath feels like as I breathe in and out.<br />
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One thing I find that helps to step outside of the impacted person into the observer, or witness role, is consider what it might look like from an outside perspective (outside of myself), and describe this in third person terms. For instance, I might say to myself, "wow, when Tracey was even just starting to think about that situation, she was starting to feel her heart pounding. As she continued thinking about it, she was feeling more and more stress and tension in her body. These sensations were getting worse as she was getting closer to being in that situation."<br />
<br />
This is a more cognitive-mindful approach. I can also be curious about my feelings and thoughts. I might ask myself, I wonder why Tracey feels so anxious about that situation? What are all of the different feelings and thoughts Tracey has in these kinds of situations? I might want to explore what each feeling feels like and why I might have that feeling triggered by the situation. I might be curious how Tracey has coped with those feelings and thoughts in the past? I might ask what Tracey found helpful and what worked to help her detach from those feelings and thoughts in the past?<br />
<br />
As we get used to detaching, exploring, and starting to understand our feelings and thoughts, we will find it easier to begin to do this with the different types<br />
<br />
<b>Other types of meditation practices include the following:</b><br />
<br />
<b>Buddhist and/or Zen meditation</b> - These tend to focus on core concepts and spiritual beliefs related to Buddhism. This includes mindfulness and other techniques, such a lessons and teaching on specific topics.<br />
<br />
<b>Hindu and/or Vedic meditation techniques</b> - These often combine the use of specific mantras, words, or phrases that are repeated to create a spiritual connection within oneself, and with a particular god, or goddess. Chakra meditation is a form of this type of mediation in which people focus on particular energy centres, or chakras, that may be blocked and causing problems in certain areas of ones' life.<br />
<br />
<b>Sound meditation and healing techniques</b> - Different types of sounds are used by enthusiasts of this form of meditation. It is often paired with breathing and mindful presence. Some may use music with certain levels of frequencies of tones that claim to help with focus, and healing. Some may use techniques such as sound healing with the use of certain musical instruments, such as bowls,<br />
<br />
Here is a nice, short mindfulness meditation to test out the techniques involved. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/64ZU2UCQdmQ/0.jpg" src="https://www.youtube.com/embed/64ZU2UCQdmQ?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<br />
<b>Here is an article that provides </b><span style="line-height: 42px;"><span style="font-family: inherit;"><b><a href="https://www.psychologytoday.com/blog/in-practice/201303/5-meditation-tips-beginners">5 Meditation Tips for Beginners</a> who are just getting started. </b></span></span><br />
Boyes, A. (2013). 5 Meditation Tips for Begginers. <i>Psychology Today</i>. Retrieved from: <a href="https://www.psychologytoday.com/blog/in-practice/201303/5-meditation-tips-beginners">https://www.psychologytoday.com/blog/in-practice/201303/5-meditation-tips-beginners</a>.<br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: blue; font-size: large;">5. Spending time talking with and being with people</span></b><br />
<br />
The tendency to socially isolate ourselves when we are experiencing heightened symptoms of anxiety and depression is pretty common. Our reasons for doing this vary, and can include:<br />
<br />
<ul>
<li>We want to keep our personal struggles to ourselves and consider them private. </li>
<li>We could come from a culture that sees mental health struggles as very stigmatizing, for the individual, or the family. </li>
<li>We might feel shame for not being able to cope better. Our socialization in our families may have instilled shame about mental health issues. We might have even experienced others trying to shame us into "getting better." </li>
<li>We might feel like if we share our struggles this will be a burden to others. </li>
<li>We feel negative, and even hopeless, about our situation, and wonder whether things will ever improve. Things seem bleak and we don't want others to really know how bad we are feeling. </li>
<li>We don't want to be seen as a "Negative Nellie," or "Downer Doug" to others. </li>
<li>We might even observe that when we try yo talk to others they aren't really supportive, empathetic, and/or we become aware that they aren't sure how to be helpful, or supportive of us. As a result, we might to start to feel like others are avoiding us, which reinforces our feelings and reasons for socially isolating ourselves. </li>
</ul>
<br />
Even if we come come up with a long list of reasons to avoid spending time with people, and prefer to socially isolate ourselves, this is one of the most important life hacks we might even have to force ourselves to do.<br />
<br />
There is no doubt we may not be at our best during these times of struggle, but spending time with others can provide a very important distraction from our anxious and depressing thoughts and feelings. Think of it as a mini-vacation from your struggles. Give yourself permission to take a break for a couple of hours. Even tell yourself, "Hey, anxiety, I'm going to go to a movie with my friends for a couple of hours today. I will be back later."<br />
<br />
We will most likely have to kind of "fake it" a bit (or a lot) that we are the person we used to be, or a person who genuinely cares about what is happening with the people we engage with, or that we want to be where we are. When things are really bad, we often just don't have the emotional energy to support, or care about others, as much as we normally might. However, we have to find a way to step outside of that. Doing so, even for brief periods of time, is helpful.<br />
<br />
Some of us are very fortunate to have people in our lives who offer, unconditional positive acceptance, regard, and love. It doesn't matter what we share with them, they will stand by and support us without fail. They are our rocks. They are the first people we think of calling, or do call, when we encounter difficulties, or just need a supportive voice, or a virtual, or real hug.<br />
<br />
We do have to be mindful (yes, that word again), to not get caught up in just focusing entirely on ourselves, and our struggles. When we are struggling with anxiety and depressing, our feelings and thoughts can take on an epic, all-encompassing life of their own. When we pair this with the kind of self-centred focus that often happens when we are in this stuck place, this can prevent us from being there for others.<br />
<br />
Even in the midst of our personal struggles, we need to consciously engage our support people. We need to ask and find out how they are doing and what's going on in their lives. We need to muster up whatever empathy, care, concern and support we can so that even though the balance might be off, we are still engaging in relationships that involve reciprocity, to some degree. If we do not do this, we may find ourselves burning out the people in our lives who are most supportive, loving and caring to us. Sadly, I have worked with many individuals and family members who have reached this point, and it is not a good place for anyone to be in.<br />
<br />
Make an effort to get out to social events, celebrations, and spending time with people. Dress up and show up, even if its mostly just a physical presence for/to you. Often, you may end up having a better time, or even fun, when you started out dreading the entire social situation.<br />
<br />
There isn't a person alive who hasn't had to "fake it" that they were interested in being at a certain social, or family function. Draw on that previous experience. You can absolutely know you are going through the motions, others might even sense that too. It doesn't matter. Instead of sitting around at home, being/feeling isolated, emotionally stuck, and maybe bored, or unstimulated, being around people and engaging socially with others, is generally better than the alternative. <br />
<br />
In Part 2, we will continue to look at 5 more Life Hacks for Coping with Anxiety and Depression.Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-23452489145754638252017-02-11T19:46:00.001-08:002017-02-11T19:46:32.405-08:00Resources: The Complex PTSD Workbook<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-irlmvJXXC9s/WJ_Z0SWOURI/AAAAAAAAWjs/GG0HMjoI-To4gPfTs7A8B-amlqfeO85YQCLcB/s1600/ComplexPTSDbook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-irlmvJXXC9s/WJ_Z0SWOURI/AAAAAAAAWjs/GG0HMjoI-To4gPfTs7A8B-amlqfeO85YQCLcB/s320/ComplexPTSDbook.jpg" width="251" /></a></div>
<strong><br /></strong>
<strong><br /></strong>
<strong><span style="font-size: large;"><a href="http://drarielleschwartz.com/the-complex-ptsd-workbook-dr-arielle-schwartz/#.WJ_ZJmfavOV">The Complex PTSD Workbook</a>: <span style="color: blue;">A Mind-Body Approach to Regaining Emotional Control & Becoming Whole!</span></span></strong><br />
<strong>Retrieved from: </strong><b><a href="http://drarielleschwartz.com/the-complex-ptsd-workbook-dr-arielle-schwartz/#.WJ_ZJmfavOV">http://drarielleschwartz.com/the-complex-ptsd-workbook-dr-arielle-schwartz/#.WJ_ZJmfavOV</a></b><br />
<br />
<b><span style="color: red;">Available on Amazon:</span> <a href="https://www.amazon.com/Complex-PTSD-Workbook-Mind-Body-Regaining/dp/1623158249/ref=redir_mobile_desktop?ie=UTF8&dpID=51thcdcWFpL&dpPl=1&keywords=Arielle%20Schwartz&pi=SY200_QL40&qid=1479930218&ref=plSrch&ref_=mp_s_a_1_2&sr=1-2" target="_blank">click here to order.</a></b><br />
<strong><br /></strong>
Those affected by complex PTSD (C-PTSD) commonly feel as though there
is something fundamentally wrong with them-that somewhere inside there
is a part of them that is broken<em>.</em> Though untrue, such beliefs
can feel extremely real and frightening. Difficult as it may be, facing
one’s PTSD from unresolved childhood trauma is a brave, courageous
act…and with the right guidance, healing <em>is</em> possible.<br />
<br />
In <em>The Complex PTSD Workbook</em>, you’ll learn all about complex
PTSD and gain valuable insight into the types of symptoms associated
with unresolved childhood trauma. Unlike other books, this workbook
applies a mindful, strength-based perspective to develop and integrate
your positive beliefs and behaviors.<br />
<br />
Within, you will find information
about common misdiagnoses and explore a synthesis of therapeutic methods
for healing including somatic therapy, EMDR, CBT, DBT, and mind-body
perspectives. Importantly, this book creates opportunities for personal
reflection using writing exercises to explore how you feel as related
to the material presented.<br />
<br />
<blockquote>
<b>“Complex PTSD is defined by a set of symptoms that are
the result of pain and stress that often began at a very early age—they
could be all you’ve known. Naturally, these early experiences shape your
perspective of yourself and the world. Healing asks that you turn
toward your past to find relief from the weight of trauma. As a result,
you become less defined by your history and have greater choice about
your future. Take comfort in this: your symptoms are the result of <i>learned </i>ineffective beliefs and behaviors and they can be replaced by a positive mindset and health-promoting behaviors.” - Dr. Arielle Schwartz</b></blockquote>
<h2>
<strong><span style="color: blue; font-size: large;">Read Excerpts from the Book and Related Posts:</span></strong></h2>
<ul>
<li><strong><a href="http://drarielleschwartz.com/complex-ptsd-and-dissociation-dr-arielle-schwartz/" target="_blank"><span style="font-size: large;">Understanding Complex PTSD and Dissociation</span></a></strong></li>
<li><strong><a href="http://drarielleschwartz.com/overcoming-barriers-in-complex-ptsd-dr-arielle-schwartz/#more-1585" target="_blank"><span style="font-size: large;">Overcoming Barriers to Healing PTSD</span></a></strong></li>
<li><strong><a href="http://drarielleschwartz.com/polyvagal-theory-unlocks-symptoms-of-ptsd-dr-arielle-schwartz/" target="_blank"><span style="font-size: large;">Polyvagal Theory Helps Heal PTSD</span></a></strong></li>
</ul>
<br />
<br />
<br />
<strong><br /></strong>Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-19341145114828658532017-02-11T19:38:00.001-08:002017-02-11T19:38:15.418-08:00First Responders and lack of support for PTSD<h1 class="articleHeadline">
<span style="font-size: large;"><a href="http://www.ctvnews.ca/mobile/canada/mountie-who-witnessed-bus-beheading-dies-by-suicide-1.1918550">Mountie who witnessed bus beheading dies by suicide</a></span></h1>
<br />
<div class="clearfix">
<div class="s-data">
CTVNews.ca Staff (July 17, 2014). Retrieved from: <a href="http://www.ctvnews.ca/mobile/canada/mountie-who-witnessed-bus-beheading-dies-by-suicide-1.1918550">http://www.ctvnews.ca/mobile/canada/mountie-who-witnessed-bus-beheading-dies-by-suicide-1.1918550 </a> </div>
</div>
<br />
<div class="articleBody" id="articleBody">
After a long struggle with post-traumatic stress disorder, a Mountie
who witnessed the beheading of a Greyhound bus passenger has taken his
own life.<br />
<br />
A family member has confirmed that recently-retired RCMP corporal Ken
Barker died by suicide last weekend. A total of 13 Canadian first
responders have taken their own lives over the past 10 weeks.<br />
<br />
For first-responders, PTSD is all too common. Those burdened with
confronting horrific crime scenes and accidents often suffer
psychologically. For people like Andy Cunningham, that suffering is
largely done in silence.<br />
<br />
"I was afraid that people would think I'm weak," said the firefighter.<br />
<br />
At first, Cunningham didn’t want to tell his supervisors. But after 22 years on the job, the trauma became too much.<br />
<br />
"I started seeing all the bad calls that I had ever run,” he said.
“Dead bodies, parts of people, horrific accidents," said Andy
Cunningham.<br />
<br />
Vince Savoia, a former paramedic and founder of the Tema Conter
Memorial Trust, said Cunningham isn’t alone in being afraid to speak up.<br />
<br />
"When they finally do come up and ask for help, they are harassed, they
are ridiculed, they are isolated, they are ignored," said Savoia.<br />
<br />
With nowhere to turn for help, some turn to suicide. Ottawa's fire chief is calling the situation a national epidemic.<br />
<br />
"The leadership has to step up, people look to the leaders of
organizations to say it is OK to talk about mental health issues," said
John de Hooge.<br />
<br />
An estimated 24 per cent of first-responders suffer from PTSD. And
though the government says they’re receiving care, Savoia still thinks
the problem is being ignored.<br />
<br />
"If they do acknowledge it, it is an admission that somewhere along the way they have failed," he said.<br />
<br />
<em>With a report by CTV’s Peter Akman and files from CTV News Winnipeg</em></div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-31389448350353570802017-02-11T18:31:00.001-08:002017-02-11T18:52:10.358-08:00Coping with Feelings of Hopelessness and Suicidal Ideation<b><a href="http://beatingtrauma.com/2015/09/16/suicidal-ideation-how-to-avoid-the-thought-trap/"><span style="font-family: inherit; font-size: large;">Suicidal Ideation: How to Avoid the Thought Trap</span></a></b><br />
<span style="font-family: inherit;">Elisabeth Corey (Sept. 16, 2015). Beating Trauma. Retrieved from:<a href="http://beatingtrauma.com/2015/09/16/suicidal-ideation-how-to-avoid-the-thought-trap/"> http://beatingtrauma.com/2015/09/16/suicidal-ideation-how-to-avoid-the-thought-trap/</a></span><br />
<span style="font-family: inherit;"><br /></span>
<br />
<div style="background: rgb(252, 252, 230); border: 0px; color: #72486c; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;">This week, I experienced a physical release in my body. I get these often as a part of my recovery. The emotions and memories have been stored in my body and I am releasing them as I recover. But the physical releases come with good and bad. I love the feeling of freedom that comes with the release. I have to expend much less energy maintaining that particular defended place. I have less muscle tension to keep me drained. However, with those releases come emotions. And they can be hard to handle.</span></div>
<div style="background: rgb(252, 252, 230); border: 0px; color: #72486c; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;">I have also noticed that location matters. When I have a physical release in my knee, the impact can be more tolerable. I can handle the anger and sadness as long as I can keep it from impacting my family. But I knew I was in trouble with this one. The physical release happened just below my heart. I can’t think of a more potent spot than that. To make matters worse, I could feel the desperate attempt to shut it back down. I had to focus for hours to allow it to stay released. I knew I was in trouble.</span></div>
<div style="background: rgb(252, 252, 230); border: 0px; color: #72486c; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;">After the release, I was inundated with hopelessness. It is the worst feeling of all the feelings. It is the feeling that brings the suicidal ideation. To stay present with that feeling is the most difficult thing I have ever done. To make matters worse, I have noticed I am not alone. While the feeling of isolation can contribute to suicidal ideation, I certainly don’t wish these feelings upon anyone. Yet I have been approached by many who are struggling with the same thing.</span></div>
<div style="background: rgb(252, 252, 230); border: 0px; color: #72486c; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;">And while the hopelessness is terrible, it can be beaten. So I decided to write down my approach. What do I do to avoid being swallowed up by hopelessness, to keep from being tricked by the thoughts? I have six approaches that help me get through it.<span id="more-96838" style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></span></div>
<div style="background: rgb(252, 252, 230); border: 0px; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;"><span style="color: blue;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1) I check in with my body.</strong> </span><span style="color: #72486c;">When I first feel the hopelessness, it may show up as a physical sensation. I hold many of these feelings in my stomach, my lower back and my heart. I may feel the familiar heart racing or quick breathing which usually indicates I am fighting against an emotion. I take the time to acknowledge the physical feeling. I stay curious about it. If I can see the physical feelings before the emotions, I can stay ahead of the game.</span></span></div>
<div style="background: rgb(252, 252, 230); border: 0px; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;"><span style="color: blue;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2) I watch my thoughts.</strong> </span><span style="color: #72486c;">I first become aware of them. And I ask, “How are my hopeless thoughts being triggered by my current emotions?” I stay aware of my thoughts with an understanding that emotions from the past are creating thoughts about the present. And those two things don’t mix well (or maybe they mix perfectly which is the problem). If I can let the thoughts go, I do. If I can watch them as an observer, I do that.</span></span></div>
<div style="background: rgb(252, 252, 230); border: 0px; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: blue;">3) I figure out where I am.</span></strong><span style="color: #72486c;"> If I am hopeless, I am not present. So I try to figure out where I am. When I can get present enough to close my eyes and visualize my location, I usually find it is a place from my childhood or early adulthood. And as it becomes more clear, I can gain an understanding for why I feel the hopelessness.</span></span></div>
<div style="background: rgb(252, 252, 230); border: 0px; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: blue;">4) I journal from that place.</span></strong><span style="color: #72486c;"> What does that part of self have to say? What are the specifics that my inner part wants me to know? The more information I can write down, the quicker it passes and the better I feel.</span></span></div>
<div style="background: rgb(252, 252, 230); border: 0px; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: blue;">5) I practice extreme self-care.</span></strong><span style="color: #72486c;"> This is the not the time to run a marathon or cook a spaghetti dinner for 50 people. I do get that life has to happen. But I do my best to release as many non-obligatory tasks as possible.</span></span></div>
<div style="background: rgb(252, 252, 230); border: 0px; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: blue;">6) I connect with others as much as possible.</span></strong><span style="color: #72486c;"> There is nothing that creates presence like connection. And isolation is the defense mechanism of choice for many survivors. So I always go against my norm. As a single mother, I can’t always leave the house, but I can connect virtually. It helps that I have a forum and a Facebook page full of amazing survivors. But there are many ways to keep from isolating.</span></span></div>
<div style="background: rgb(252, 252, 230); border: 0px; color: #72486c; line-height: 1.7; outline: 0px; padding: 0px 0px 1em; vertical-align: baseline;">
<span style="font-family: inherit;">Don’t get me wrong. This isn’t as structured as it sounds. It is messy. It is very messy. I fall in to the thoughts. I forget it isn’t about this moment. And then I wake up and remember it is old stuff. I give myself a guilt trip for my lack of productivity until I remember I am deep in an integration process. I block the memory for a while and then remember I want to remember it. But then, by some act of divine intervention, it passes, if only for a while, and I am a little less burdened than I was before. I have more freedom. I am more whole. And I relish in my courage for pulling through another bought of hopelessness. And I find a few moments of peace.</span></div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-90101920045182397282016-09-22T13:15:00.000-07:002016-09-22T13:15:20.563-07:00Media stories on BC's Mental Health System and Legal Challenges to BC's Mental Health Act<h1 class="title">
<a href="http://www.straight.com/news/790696/sarah-leamon-its-time-change-bcs-mental-health-act"><span style="font-family: inherit; font-size: large;">Sarah Leamon: It's time to change B.C.'s Mental Health Act</span></a></h1>
<div>
<span style="font-family: inherit;">Leamon, S. (2016). <i>Georgia Straight</i>. Retrieved from: <a href="http://www.straight.com/news/790696/sarah-leamon-its-time-change-bcs-mental-health-act">http://www.straight.com/news/790696/sarah-leamon-its-time-change-bcs-mental-health-act</a></span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;"><b><a href="http://www.bclaws.ca/civix/document/id/complete/statreg/96288_01">British Columbia’s Mental Health Act</a> <span style="color: blue;">is under fire. On September 12, a
legal action was filed in B.C. Supreme Court. It is challenging the
constitutional validity of the legislation and argues that the forced
treatment of patients, who are suffering from mental illness, is done in
breach of their charter rights.</span></b></span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">By way of background, under the Mental Health Act, any person who is
involuntarily detained at a facility for mental-health reasons lacks the
ability to consent, or deny consent, to any medical treatment. In other
words, they are deemed to consent to all psychiatric treatment so long
as it is authorized by a director appointed by the health authority. It
also denies them the ability to designate and appoint a substitute
decision maker on their behalf, such as a spouse or a parent. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">This
means that patients who have been involuntarily detained may be
subjected to medical treatments against their will. Treatments can
include medication, including injections, and invasive therapies, such
as electroconvulsive therapy.</span><br />
<span style="font-family: inherit;"><br /></span>
The Mental Health Act is in stark contrast to the law governing general
health care in this province. This law states that service providers
cannot treat a patient without their express consent. The only exception
to this is if there is an emergency or otherwise extraordinary and
urgent circumstance. It also allows individuals who are not afflicted
with mental-health issues to select substitute decision makers or make
directive plans for their future care in the event that they would be
unable to make such decisions or provide such consent on their own. In
this way, it puts patient autonomy and dignity at its forefront.<br />
<br />
<b><span style="color: blue;">British Columbia is actually the only province in this country to retain
such a seemingly outdated legislative model. In all other provinces,
all adult patients—afflicted with mental illness or not—are presumed to
be capable of making decisions related to their own treatment until they
are evaluated and proven incapable. Our province is therefore the only
jurisdiction in which patients with mental illness are considered to be
legally incompetent solely on the basis of their medical condition.</span></b><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><b><span style="color: red;">Read the full article here:</span></b> <a href="http://www.straight.com/news/790696/sarah-leamon-its-time-change-bcs-mental-health-act">http://www.straight.com/news/790696/sarah-leamon-its-time-change-bcs-mental-health-act</a></span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">*******************************</span><br />
<h1 class="entry-title" style="background: rgb(255, 255, 255); border: 0px; font-stretch: normal; letter-spacing: -0.6px; line-height: 1.25; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="Legal action filed in B.C. Supreme Court argues involuntary therapies violate a person’s Charter rights and reinforce stereotypes">
<span style="font-family: inherit; font-size: large;"><a href="http://www.theglobeandmail.com/news/british-columbia/bc-patients-launch-court-challenge-over-forced-psychiatric-treatments/article31846031/">B.C. patients launch court challenge over forced psychiatric treatments</a></span></h1>
<div>
<span style="font-family: inherit;">Woo, A. (2016). <i>The Globe and Mail</i>. Retrieved from: <a href="http://www.theglobeandmail.com/news/british-columbia/bc-patients-launch-court-challenge-over-forced-psychiatric-treatments/article31846031/">http://www.theglobeandmail.com/news/british-columbia/bc-patients-launch-court-challenge-over-forced-psychiatric-treatments/article31846031/</a></span></div>
<div>
<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><b><a href="http://www.straight.com/life/780486/bc-patients-challenge-forced-psychiatric-treatment-bid-greater-say-mental-health-care">B.C. patients challenge forced psychiatric treatment in bid for greater say in mental-health care</a></b></span></div>
<div>
Lupick, T. (2016). <i>Georgia Straight</i>. Retrieved from: <a href="http://www.straight.com/life/780486/bc-patients-challenge-forced-psychiatric-treatment-bid-greater-say-mental-health-care">http://www.straight.com/life/780486/bc-patients-challenge-forced-psychiatric-treatment-bid-greater-say-mental-health-care</a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">********************************</span><br />
<span style="color: red; font-family: inherit; font-size: large;"><b>Other articles and advocacy on mental health issues:</b></span><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal" style="background-color: white; line-height: 18.2px;">
<span style="line-height: 14.95px;"><span style="font-family: inherit;"><span style="color: #444444;">Young, T.A. (2010).</span><strong><span style="color: #444444;"> </span>Editorial: Mental health services need an overhaul. </strong><i style="color: #444444;"><span style="color: #111111;">The Province</span></i><span style="color: #111111;">.<o:p></o:p></span></span></span></div>
<div class="MsoNormal" style="background-color: white; color: #444444; line-height: 18.2px;">
<span style="font-family: inherit;"><span style="color: #111111; line-height: 14.95px;">Location: </span><span style="line-height: 14.95px;"><a href="http://advocacybc.blogspot.com/2010_07_01_archive.html" style="color: #3778cd; text-decoration: none;">http://advocacybc.blogspot.com/2010_07_01_archive.html</a>.</span></span></div>
<div class="MsoNormal" style="background-color: white; color: #444444; line-height: 18.2px;">
<span style="line-height: 14.95px;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="background-color: white; line-height: 18.2px;">
<span style="font-family: inherit;"><span lang="EN-US" style="line-height: 14.95px;"><span style="color: #444444;">Young, T. (December, 2012). </span><b>Tragedy results from mental health system, safety net that fall. </b><i style="color: #444444;">Vancouver Sun</i><span style="color: #444444;">. </span></span><span style="color: #444444; line-height: 14.95px;">Retrieved from:</span><span style="color: #444444; line-height: 18.2px;"> </span><span style="color: #444444; line-height: 14.95px;"><a href="http://advocacybc.blogspot.ca/2012/12/tragedy-results-from-mental-health.html" style="color: #3778cd; text-decoration: none;">http://advocacybc.blogspot.ca/2012/12/tragedy-results-from-mental-health.html</a>.</span></span></div>
<div class="MsoNormal" style="background-color: white; color: #444444; line-height: 18.2px;">
<span style="line-height: 14.95px;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="background-color: white; line-height: 18.2px;">
<span style="font-family: inherit;"><span style="line-height: 14.95px;"><b>Tracey Young: How Many Must Suffer, Die, Before Action? </b><span style="color: #444444;">(February 8, 2013). Retrieved from:</span></span><span style="color: #325600; line-height: 14.95px;"><a href="http://blogs.theprovince.com/2013/02/08/tracey-young-how-many-must-suffer-die-before-action/" style="color: #3778cd; text-decoration: none;">http://blogs.theprovince.com/2013/02/08/tracey-young-how-many-must-suffer-die-before-action/</a>.</span></span></div>
<h1 class="title">
<a href="http://www.straight.com/news/763086/vpd-apprehensions-under-mental-health-act-level-remain-high"><span style="font-family: inherit; font-size: large;">VPD apprehensions under the Mental Health Act level off but remain high</span></a></h1>
Lupick, T. (August 24th, 2016). <i>Georgia Straight. </i><span style="font-family: inherit;">Retrieved from: </span><a href="http://www.straight.com/news/763086/vpd-apprehensions-under-mental-health-act-level-remain-high">http://www.straight.com/news/763086/vpd-apprehensions-under-mental-health-act-level-remain-high</a><br />
<br /></div>
<div>
<b><span style="font-family: inherit; font-size: large;"><a href="http://www.straight.com/news/389811/chasing-crisis-challenge-caring-vancouvers-severely-mentally-ill-and-addicted-residents">Chasing a crisis: The challenge of caring for Vancouver’s severely mentally ill and addicted residents</a></span></b></div>
<div>
<span style="font-family: inherit;">Lupick, T. <span class="sans-pro">(</span><span class="sans-pro">February 11th, 2015). </span></span><i>Georgia Straight. </i><span style="font-family: inherit;">Retrieved from: </span><a href="http://www.straight.com/news/389811/chasing-crisis-challenge-caring-vancouvers-severely-mentally-ill-and-addicted-residents" style="font-family: inherit;">http://www.straight.com/news/389811/chasing-crisis-challenge-caring-vancouvers-severely-mentally-ill-and-addicted-residents</a></div>
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Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-56722560261975887572016-08-25T18:37:00.002-07:002016-08-25T18:37:33.109-07:00Understanding Schizophrenia, BC Information and Resources<h2 class="newsheadline" itemprop="headline" style="background-color: white; line-height: 29px; margin: 0px; padding: 0px; text-align: justify;">
<a href="http://www.castanet.net/news/States-of-Mind/174005/mystery-of-schizophrenia"><span style="font-family: inherit; font-size: large;">Mystery of schizophrenia</span></a></h2>
<div class="byline" style="background-color: white; color: #333333; line-height: 18.9px; margin: 0px 0px 10px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;"><span itemprop="author" itemscope="" itemtype="http://schema.org/Person" style="margin: 0px; padding: 0px;">Dr. Paul Latimer</span> (<span datetime="2016-08-24T06:00:00" itemprop="datePublished" style="margin: 0px; padding: 0px;">Aug 24, 2016). Castanet Kelowna page: States of Mind. Retrieved from: <a href="http://www.castanet.net/news/States-of-Mind/174005/mystery-of-schizophrenia">http://www.castanet.net/news/States-of-Mind/174005/mystery-of-schizophrenia</a></span></span></div>
<div class="byline" style="background-color: white; line-height: 18.9px; margin: 0px 0px 10px; padding: 0px; text-align: justify;">
<div style="color: #333333;">
<span style="font-family: inherit;">Schizophrenia is one of the most frightening psychiatric diagnoses.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">It is a chronic condition affecting about one per cent of the
population and is associated with some of the most notorious symptoms of
mental illness – hallucinations and delusions.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">Schizophrenia is troubling because it often begins when a person is
in the prime of his or her life and can distort one’s ability to tell
what is real and what is not.<span id="more-3527"></span></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">Schizophrenia can be difficult to treat and its causes and triggers are still a mystery.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">A large-scale study published in 2014 in Nature has brought us a little bit closer to understanding this complex disease. </span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">A collaborative group of researchers examined the genetic codes of
more than 150,000 people. Roughly 37,000 were diagnosed with
schizophrenia and results found 108 genetic markers for the risk of
getting the disease.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">This is a big finding because the majority of these markers had not previously been reported.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">Most people will have some of these genetic markers and still not
develop schizophrenia, but this study did find that those with the most
markers were 15 times more likely to develop the disease than those with
fewer of them.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">This is very interesting and provides some insight into genetic vs. environmental triggers for the condition.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">We have long known there seems to be a link between the immune system and schizophrenia.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">Families with autoimmune disorders appear to be at increased risk and
there is a link between viral infections during pregnancy and higher
rates of schizophrenia in offspring.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">The markers identified in this study confirm this immune system link.
Researchers associated with the study say it is now very clear the
immune system is involved with the condition.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">Although it will still be many years before this information can lead
to new treatments for schizophrenia, it is a piece in the ongoing
puzzle.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">There is still much to learn, but when scientists from around the
world work together and pool data from many thousands of people, it
certainly allows our understanding to move forward much more quickly
than when we work in isolation.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">I look forward to seeing more results from this group and others as we continue to unlock the mystery of schizophrenia.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #333333;">
<span style="font-family: inherit;">In the meantime, there are treatments available that help many with
this frightening condition. If you are concerned for yourself or a loved
one, contact your doctor now for help.</span></div>
<div style="color: #333333;">
<span style="font-family: inherit;"><br /></span></div>
<span style="color: blue; font-family: inherit; font-size: large;"><b>Resources</b></span><br />
<div style="color: #333333;">
<span style="font-family: inherit;"><b><br /></b></span></div>
<div style="color: #333333;">
<b><a href="http://www.bcss.org/"><span style="font-family: inherit;">BC Schizophrenia Society</span></a></b></div>
<div style="color: #333333;">
<b><span style="font-family: inherit;"><br /></span></b></div>
<h3 class="r" style="color: #222222; margin: 0px; overflow: hidden; padding: 0px; text-align: left; text-overflow: ellipsis; white-space: nowrap;">
<span style="font-family: inherit; font-size: small;"><a href="http://www.earlypsychosis.ca/">About EPI & About Us - About Us - earlypsychosis.ca</a></span></h3>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<h3 class="r" style="color: #222222; margin: 0px; overflow: hidden; padding: 0px; text-align: left; text-overflow: ellipsis; white-space: nowrap;">
<span style="color: #4e0a70; cursor: pointer; font-family: inherit; font-size: small;"><a href="https://mindyourmind.ca/help/weblinks/psychosis-sucks">Psychosis Sucks!</a><span style="font-weight: normal;"> | </span><a href="http://mindyourmind.ca/">mindyourmind.ca</a></span></h3>
</div>
<div style="color: #333333;">
<br /></div>
</div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-46719675225698685282016-08-25T18:21:00.000-07:002016-08-25T18:21:00.437-07:00What Psychiatrists Do<h2 class="newsheadline" itemprop="headline" style="background-color: white; line-height: 29px; margin: 0px; padding: 0px; text-align: justify;">
<span style="font-family: inherit; font-size: large;"><a href="http://www.castanet.net/news/States-of-Mind/79436/the-psychiatric-mystique">The psychiatric mystique</a></span></h2>
<div>
<span style="font-family: inherit;">Dr. Paul Latimber (2012). Castanet: Kelowna page. Retrieved from: </span><a href="http://www.castanet.net/news/States-of-Mind/79436/the-psychiatric-mystique">http://www.castanet.net/news/States-of-Mind/79436/the-psychiatric-mystique</a></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">For many people unfamiliar with the experience, the thought of seeing a psychiatrist seems a very mysterious business – akin to visiting a fortune teller or psychic.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Many people seem to have little idea of what a psychiatrist actually does, what training is involved and what might be uncovered during a session. As a result, most visit a psychiatrist with a certain degree of trepidation.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Unfortunately, Hollywood characterizations don’t help much. Most often, these movie portrayals are unrealistic and not very flattering of the profession.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">I’d like to help dispel some of the mystery.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Psychiatrists are medical specialists just like cardiologists, surgeons, obstetricians, dermatologists or others. This means the educational training usually involves an undergraduate university degree of three or four years, a medical degree of three or four years, an internship of one or two years, a residency of an additional four to six years and sometimes a postgraduate degree like a PhD for a further three to five years.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">In psychiatry, the special interest and training is in mental illness, which can include everything from attention deficit disorder to schizophrenia. Some specialize in one illness or group of illnesses like depression and other mood disorders while others specialize in certain age groups such as children or the elderly.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Psychiatry and psychology are also often confused. Although there is a big overlap between the two disciplines, the essential difference is that psychiatrists are medically trained while psychologists are not.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Many people have the mistaken idea that psychiatrists are only interested in prescribing medication and are not interested in psychotherapy. This is not true.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Psychiatrists are unique in the ability to prescribe medication for mental illness, but are also trained in various types of psychotherapy and are still interested in other aspects of a patient’s life and problems. In most cases, education and therapy are necessary in addition to medication.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">A lot has changed in the field since the days of Freud - and we shouldn’t expect psychiatry to look the same as it did a century or more ago. Today we are very fortunate to have a variety of effective, evidence-based treatments both pharmaceutical and not.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Confusion also arises because patients sometimes have unrealistic expectations about what therapy involves and how much time it takes. This confusion is fostered by media portrayals and fringe therapists with little training who may offer strange therapies based on little evidence and flimsy theories.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">If a psychiatrist doesn’t offer a particular therapy it often isn’t due to unwillingness or inability to conduct that treatment, but is because of a belief the therapy isn’t necessary in the specific situation.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Generally a psychiatrist will tailor treatment to meet the specific needs of the individual based on the presenting problems and what the patient wants. We are not usually trying to address every problem a person has and we don’t try to completely re-shape a personality.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Unfortunately, there are still many problems for which we don’t have very good solutions and many others that do not require psychotherapy. Sometimes people in the depths of depression become troubled about things from their past that do not normally concern them. In many cases, treatment of the depression is the first step rather than focusing on the particulars of a temporary preoccupation.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">If you are seeing a psychiatrist and are uncertain of an approach or treatment focus, the best thing to do is ask about it. Your psychiatrist may explain his or her reasons or take your lead and pursue another avenue with you.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Remember, the average psychiatrist will have seen your problem hundreds if not thousands of times.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Something that seems strange, inexplicable and frightening to you may be very familiar to your doctor and it is likely the psychiatrist has a well practiced approach to the problem. This is one reason why simply talking with a psychiatrist for the first time is often very comforting and leads to substantial improvement even before any specific treatment is prescribed.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">Your psychiatrist is not interested in judging you and will not think less of you because of the problems you bring. We deal with difficult situations all the time and are here for one reason – to hear your problem and work with you to find a solution.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">When you are motivated, your psychiatrist will usually be quite interested in working with you and will not usually give up unless you do. However, if you give up, stop taking your medication or attending appointments, the psychiatrist will not be able to help you.</span></div>
<div style="background-color: white; line-height: 18.9px; margin-bottom: 14px; padding: 0px; text-align: justify;">
<span style="font-family: inherit;">If you want to see a psychiatrist, speak with your family doctor and ask for a referral. </span></div>
</div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-42128909118511978202016-08-23T19:06:00.002-07:002016-08-23T19:06:56.860-07:00Older Adult Mental Health: Symptoms, Risks, Treatments for Depression<h1 class="g1-mega g1-mega-1st entry-title" itemprop="headline" style="background: rgb(255, 255, 255); border-style: solid; border-width: 0px; clear: both; color: #333333; line-height: 1.2; margin: 0px 0px 1.5rem; outline: 0px; padding: 0px; transition: all 0.375s ease-in-out; vertical-align: baseline;">
<b><span style="font-family: inherit; font-size: large;"><a href="https://www.socialworkhelper.com/2016/08/15/geriatric-depression-symptoms-risk-factors-treatments/">Geriatric Depression: Symptoms, Risk Factors and Treatments</a></span></b></h1>
<div>
<span style="font-family: inherit;">Neese, B. (2016). <i>Social Work Helper</i>. Retrieved from: </span><a href="https://www.socialworkhelper.com/2016/08/15/geriatric-depression-symptoms-risk-factors-treatments/">https://www.socialworkhelper.com/2016/08/15/geriatric-depression-symptoms-risk-factors-treatments/</a></div>
<div>
<div style="background: rgb(255, 255, 255); border-style: solid; border-width: 0px; color: #454545; line-height: 30px; margin-bottom: 2.14286rem; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-family: inherit;">Around 7 million of the nation’s 39 million adults ages 65 years and older are affected by depression, according to the <a data-wpel-link="external" href="http://www.cdc.gov/aging/pdf/cib_mental_health.pdf" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="CDC Promotes Public Health Approach To Address Depression among Older Adults">Centers for Disease Control and Prevention</a> (CDC). Although a majority of older adults are not depressed, they have an increased risk of developing depression, which is a persistent sad, anxious or empty feeling, or a feeling of hopelessness and pessimism.</span></div>
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<span style="font-family: inherit;">Unfortunately, depression in older adults is often not recognized or treated. Symptoms may be mistaken for natural reactions to illness or life changes that occur during aging. Geriatric depression is associated with an increased risk of suicide, decreased physical, cognitive and social functioning, and greater self-neglect, reports the</span><span style="font-family: inherit;"> </span><a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2852580/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank" title="Depression in Older Adults">Annual Review of Clinical Psychology</a><span style="font-family: inherit;">.</span></div>
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<span style="font-family: inherit;">Due to its consequences, geriatric depression is regarded as a major public health problem. On a more positive note, the CDC says that it is “fairly easy to detect” and “highly treatable.”</span></div>
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<span style="line-height: 1.25;"><span style="color: blue; font-family: inherit; font-size: large;"><b>Symptoms</b></span></span></div>
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<span style="font-family: inherit;">Depression can cause feelings of sadness or anxiety that last for weeks at a time. Additionally, a wide range of other symptoms may be present.</span></div>
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<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Feelings of hopelessness, pessimism, guilt, worthlessness and helplessness</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Irritability and restlessness</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Loss of interest in activities once pleasurable</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Fatigue and decreased energy</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Difficulty concentrating, remembering details and making decisions</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Sleeping difficulties or irregular sleeping patterns</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Overeating or appetite loss</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Thoughts of suicide</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Persistent aches or pains that do not get better, despite treatment</span></li>
</ul>
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<span style="font-family: inherit;">Depressed individuals over the age of 65 are less likely than younger individuals to exhibit dysphoria, which is a state of unease or general dissatisfaction with life, a study in the <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/7963280" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Age Differences in the Symptoms of Depression: a Latent Trait Analysis">Journal of Gerontology</a> found. Older individuals with depression are more likely than younger individuals to experience sleep disturbance, fatigue, psychomotor retardation, loss of interest in living and hopelessness, according to <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/10218924" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Age Differences in Depression and Anxiety Symptoms: A Structural Equation Modelling Analysis of Data from a General Population Sample">Psychological Medicine</a>.</span></div>
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<span style="font-family: inherit;">Additionally, older depressed individuals commonly complain of poor memory and concentration. The <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/15184238" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="The Nature and Determinants of Neuropsychological Functioning in Late-Life Depression">Archives of General Psychiatry</a> found that patients with late-life depression had slower cognitive processing speed and performed poorer in all cognitive domains.</span></div>
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<span style="color: blue; font-family: inherit; font-size: large;"><b>Risk Factors</b></span></h2>
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<span style="font-family: inherit;">“Non-genetic biological risk factors for depression are particularly important in old age,” says the Annual Review of Clinical Psychology. Several factors have been associated with late-age depression.</span></div>
<ul style="background: rgb(255, 255, 255); border-style: solid; border-width: 0px; color: #454545; line-height: 30px; list-style: circle; margin: 0px 0px 1.5rem 2em; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Endocrine dysregulation, bone loss and certain medications (beta blockers, central nervous system medications, hormones, anti-Parkinson agents, certain cancer medications and others) may cause late-life depression.</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Around 20 to 25 percent of heart disease patients experience major depression, and another 20 to 25 percent experience symptoms of depression not meeting criteria for major depressive disorder, according to <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/12893100/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Depression, Mortality, and Medical Morbidity in Patients with Coronary Heart Disease">Biological Psychiatry</a>.</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Dementia may be a risk factor for depression, but diabetes is not. Rather, the evidence suggests that depression is a risk factor for diabetes.</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Stroke patients have the highest rates of major depression (20 to 25 percent) among other neurological disorders. Rates are intermediate (15 to 20 percent) for Parkinson’s disease compared to Alzheimer’s disease (10 to 15 percent).</span></li>
<li style="background: transparent; border-style: solid; border-width: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">Anxiety disorder and sleep disturbance are also risk factors for depression among older adults.</span></li>
</ul>
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<span style="font-family: inherit;">Social risk factors for depression, though less important in old age, can become more significant in very old age when individuals face greater losses and fewer resources. As with other ages,<a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/11931280/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Age Differences and Similarities in the Correlates of Depressive Symptoms.">Psychology and Aging</a> found that late-life depression is linked to the number of stressful life events experienced. Also, troubled relationships can explain depressed older individuals, including spousal depression, marital conflict and perceived family criticism. In <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/14614116/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Depressive Symptoms and Aging: the Effects of Illness and Non-Health-Related Events">The Journals of Gerontology</a>, financial trouble is one of the most common stressful life events experienced by older adults.</span></div>
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<span style="color: blue; font-family: inherit; font-size: large;"><b>Treatment and Prevention</b></span></h2>
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<span style="font-family: inherit;">In a review of evidence-based therapies for depression in older adults, <a data-wpel-link="external" href="http://onlinelibrary.wiley.com/doi/10.1093/clipsy.bpi033/abstract" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Evidence-Based Psychotherapies for Depression in Older Adults">Clinical Psychology: Science and Practice</a> named the following as beneficial: behavioral therapy, cognitive behavioral therapy, cognitive bibliotherapy, problem-solving therapy, brief psychodynamic therapy and reminiscence therapy. A behavioral treatment plan for depression in nursing homes was successful in <a data-wpel-link="external" href="http://ccs.sagepub.com/content/5/4/287.short?rss=1&ssource=mfc" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Increasing Pleasant Events in the Nursing Home">Clinical Case Studies</a>. It found a strong increase in positive affect and activity level after a 10-session program for increasing pleasant activities was administered. In the <a data-wpel-link="external" href="http://psycnet.apa.org/psycinfo/2001-18174-002" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="How Effective are Psychotherapeutic and Other Psychosocial Interventions with Older Adults? A Meta-Analysis">Journal of Mental Health and Aging</a>, a meta-analysis found that psychotherapeutic interventions changed self-rated depression and other measures of psychological well-being in older adults by about one half standard deviation and clinician-rated depression by more than one standard deviation.</span></div>
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<span style="font-family: inherit;">In 2007, an expert panel recommended home- or clinic-based depression care management (DCM) along with cognitive behavioral therapy for older adults with depression, the <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/17826575" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Recommendations for Treating Depression in cCommunity-Based Older Adults">American Journal of Preventive Medicine</a> reports. DCM uses a team approach with a trained social worker, nurse or other practitioner alongside a primary care provider who prescribes treatments in consultation with a psychiatrist. Clinical trials link DCM to a reduction in depression symptoms, higher remission rates and improvements in health-related quality of life, reports the CDC.</span></div>
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<span style="font-family: inherit;">Prevention efforts are often directed to those who are at an increased risk of disorder. <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/16946188/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Prevention of Late-life Depression in Primary Care: Do We Know Where to Begin?">The American Journal of Psychiatry</a> found that treating all patients with subsyndromal depressive symptoms could prevent 24.6 percent of new depression onsets in that period. In <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/19347696" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="The Prevention of Depression in Nursing Home Residents: A Randomized Clinical Trial of Cognitive-Behavioral Therapy">Aging & Mental Health</a>, cognitive behavioral therapy demonstrated significant benefits in the prevention of depression in nursing home residents. Treatment of insomnia and other sleep disturbance is a valuable opportunity to prevent depression in older adults, given the <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/15961205/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Treatment of Insomnia in Older Adults">highly effective nature of cognitive behavioral treatments for insomnia</a> in this age group. <a data-wpel-link="external" href="http://www.ncbi.nlm.nih.gov/pubmed/18515687/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Brief Interventions to Prevent depression in older subjects: a systematic review of feasibility and effectiveness">The American Journal of Geriatric Psychiatry</a> identified that individual educational interventions for subjects with chronic illness, individual therapy for at-risk bereaved older adults, cognitive-behavioral interventions to reduce negative thinking and life review were interventions with the most empirical support. Programs to reduce social isolation may also help prevent depression in older adults.</span></div>
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<span style="line-height: 1.25;"><span style="color: blue; font-family: inherit; font-size: large;"><b>Helping Seniors in the Community</b></span></span></div>
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<span style="font-family: inherit;">Human services professionals can join healthcare professionals and families to provide support for older adults who have or are at risk for depression. From clinics and nursing homes to homeless shelters, a variety of environments exist where individuals are particularly at risk for developing depression. Professionals trained to work with older adults and lead initiatives in the community can make a difference.</span></div>
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<span style="font-family: inherit;">Southeastern University offers an online B.S. in Human Services and an online <a data-wpel-link="external" href="http://online.seu.edu/online-degrees/behavioral-social-sciences/master-arts-human-services/" rel="nofollow external noopener noreferrer" style="border-style: solid; border-width: 0px; color: #0dc5dc; cursor: pointer; text-decoration: none;" target="_blank" title="Master of Arts in Human Services">M.A. in Human Services</a> to positively impact seniors. Both programs equip graduates with the knowledge and skills needed to work in and lead human service environments. The master’s program offers a gerontology specialization, and both degree options take place in a convenient online format.</span></div>
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Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-59817178329788858912016-06-16T13:50:00.002-07:002016-06-16T13:50:29.334-07:00Domestic Violence Exposure in Childhood Leads to Increased Suicide Risk in Adulthood<h1 class="postheader entry-title">
<span style="font-size: large;"><a href="https://consumer.healthday.com/public-health-information-30/domestic-violence-news-207/what-incidents-in-childhood-increase-suicide-odds-711825.html">The Childhood Incidents That Increase Later Suicide Risk</a></span></h1>
<div>
<b><span style="color: red;">Exposure to domestic violence, abuse cast a long shadow, study finds</span></b><br />
Retrieved from: <a href="https://consumer.healthday.com/public-health-information-30/domestic-violence-news-207/what-incidents-in-childhood-increase-suicide-odds-711825.html">https://consumer.healthday.com/public-health-information-30/domestic-violence-news-207/what-incidents-in-childhood-increase-suicide-odds-711825.html</a><br />
<em><br /></em>
MONDAY, June 13, 2016 (HealthDay News) — Adults who witnessed
parental domestic violence in childhood are at increased risk for
suicide attempts, a new study finds.<br />
<br />
“When domestic violence is chronic in a home, there is a risk of
long-term negative outcomes for the children, even when the children
themselves are not abused,” said study lead author Esme Fuller-Thomson.
She is a professor with the University of Toronto’s Faculty of Social
Work.<span id="more-3334"></span><br />
<br />
The researchers examined data from more than 22,500 Canadian adults.
They found that about 17 percent of those exposed to chronic parental
domestic violence (more than 10 times before age 16) had attempted
suicide, compared with roughly 2 percent of those not exposed to
parental domestic violence.<br />
<br />
“We had expected that the association between chronic parental
domestic violence and later suicide attempts would be explained by
childhood sexual or physical abuse, or by mental illness and substance
abuse,” Fuller-Thomson said in a university news release. “However, even
when we took these factors into account, those exposed to chronic
parental domestic violence still had more than twice the odds of having
attempted suicide.”<br />
<br />
These chaotic home environments cast a long shadow, she added.<br />
<br />
“Social workers and health professionals must continue to work
vigilantly to prevent domestic violence and to support survivors of this
abuse and their children,” Fuller-Thomson said.<br />
<br />
The study also found that adults who were maltreated during their
childhood were more likely to have attempted suicide. Almost 17 percent
of those who’d been sexually abused and more than 12 percent of
physically abused children were later found to have made at least one
suicide attempt, said study co-author Reshma Dhrodia, a recent Master of
Social Work graduate.<br />
<br />
The researchers also found that a history of major depressive
disorder, anxiety disorders, substance abuse and/or chronic pain was
associated with significantly higher odds of a suicide attempt.<br />
<br />
<b><span style="color: red;">The study was published online June 9 in the journal <em>Child: Care, Health and Development</em>.</span></b><br />
<b><span style="color: red; font-family: inherit;"><br /></span></b>
<div style="background-color: white; border: 0px; font-stretch: inherit; line-height: 17px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<b style="border: 0px; color: #333333; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: inherit;">More information</span></b></div>
<div style="background-color: white; border: 0px; font-stretch: inherit; line-height: 17px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">
<span style="font-family: inherit;">The American Academy of Child and Adolescent Psychiatry outlines how to <a href="http://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Helping-Children-Exposed-to-Domestic-Violence-109.aspx" style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; color: #333333; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_blank">help children exposed to domestic violence</a>.</span></div>
</div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-45068913501980219372016-06-16T13:38:00.002-07:002016-06-16T13:38:47.204-07:00Trauma-informed care and practice resources for adults<b><span style="color: blue; font-size: large;">Trauma-Informed Care and Practice </span></b><br />
<br />
<span style="background-color: white; color: #212121; line-height: 18.5714px;"><span style="font-family: inherit;">To provide trauma-informed care to children, youth, and families involved with child welfare, professionals must understand the impact of trauma on child development and learn how to effectively minimize its effects without causing additional trauma (Child Welfare Information Gateway).</span></span><br />
<br />
Below are resources that are helpful to support the development of trauma-informed practices and provide helpers with opportunities to develop enhanced knowledge and skills in supporting adults coping with trauma. I will be providing a separate post for trauma-related resources for children and youth.<br />
<br />
<span style="color: blue; font-family: inherit; font-size: large;"><b>Canada</b></span><br />
<br />
<b><a href="http://bccewh.bc.ca/wp-content/uploads/2012/05/2013_TIP-Guide.pdf">Trauma-informed Practice Guide</a> </b>(2013). Retrieved from: <a href="http://bccewh.bc.ca/wp-content/uploads/2012/05/2013_TIP-Guide.pdf">http://bccewh.bc.ca/wp-content/uploads/2012/05/2013_TIP-Guide.pdf</a><br />
<ul>
<li>The Trauma-Informed Practice (TIP) Guide and TIP Organizational Checklist are intended to
support the translation of trauma-informed principles into practice. Included are concrete strategies
to guide the professional work of practitioners assisting clients with mental health and substance
use (MHSU) concerns in British Columbia. </li>
</ul>
<div>
<span style="font-family: inherit;">Authors: <span style="background-color: white; line-height: 17.82px;">Em</span><span style="background-color: white; line-height: 1.5em;">i</span><span style="background-color: white; line-height: 1.5em;">ly Arthur, Amanda Seymour, Michelle Dartnall, Paula Beltgens, Nancy Poole, Diane Smylie, Naomi North, and Rose Schmidt</span></span></div>
<span style="font-family: inherit;"><span style="background-color: white; line-height: 1.5em;">Initial draft authors: Cristine Urquhart and Fran Jasiura of Change Talk Associates<br />British Columbia Centre of Excellence for Women’s Health; BC Ministry of Health, Mental Health and Substance Use Branch; and Vancouver Isl</span><span style="background-color: white; line-height: 1.5em;">and Health Authority, Youth and Family Substance Use Services, 2013.</span></span><div>
<span style="color: #666666; font-family: Verdana, Geneva, sans-serif, Arial, Helvetica, sans-serif;"><span style="font-size: 11px; line-height: 16.5px;"><br /></span></span><div>
<b><a href="http://www.ccsa.ca/Resource%20Library/CCSA-Trauma-informed-Care-Toolkit-2014-en.pdf">Trauma-informed Toolkit </a></b>(2014). Canadian Centre on Substance Abuse. Retrieved from: <a href="http://www.ccsa.ca/Resource%20Library/CCSA-Trauma-informed-Care-Toolkit-2014-en.pdf">http://www.ccsa.ca/Resource%20Library/CCSA-Trauma-informed-Care-Toolkit-2014-en.pdf</a></div>
<div>
<br /></div>
<b><a href="http://trauma-informed.ca/wp-content/uploads/2013/10/Trauma-informed_Toolkit.pdf">Trauma-informed</a></b>: <b>The Trauma Toolkit </b>Second Edition (2013). Klinic Community Health Centre (Manitoba). Retrieved from: <a href="http://trauma-informed.ca/wp-content/uploads/2013/10/Trauma-informed_Toolkit.pdf">http://trauma-informed.ca/wp-content/uploads/2013/10/Trauma-informed_Toolkit.pdf</a><br />
<ul>
<li>A resource for service organizations and providers
to deliver services that are trauma-informed</li>
</ul>
<b><a href="http://bccewh.bc.ca/wp-content/uploads/2014/02/2010_GenderingNatFrameworkTraumaInformed.pdf">Trauma-informed Approaches in Addictions Treatment (</a></b>2010). Retrieved from: <a href="http://bccewh.bc.ca/wp-content/uploads/2014/02/2010_GenderingNatFrameworkTraumaInformed.pdf">http://bccewh.bc.ca/wp-content/uploads/2014/02/2010_GenderingNatFrameworkTraumaInformed.pdf</a><br />
<br />
<ul>
<li>A discussion guide to gendering the National Framework for Action to Reduce the Harms Associated
with Alcohol and Other Drugs and Substances in Canada. Identifies Canadian examples of promising
practices in action. Lists discussion questions on providing integrated approaches.</li>
</ul>
<br />
<span style="font-family: inherit;">Authors: <span style="background-color: white; line-height: 17.82px;">British Columbia Centre of Excellence for Women’s Health (BCCEWH) in partnership with the Canadian Centre on Substance Abuse (CCSA) and the Universities of Saskatchewan and South Australia, 2010.</span></span><br />
<br />
<span style="color: blue; font-family: inherit; font-size: large;"><b>United States</b></span><br />
<span style="color: blue; font-family: inherit; font-size: large;"><b><br /></b></span>
<div>
<a href="http://www.samhsa.gov/nctic" style="background: rgb(250, 250, 246); box-sizing: border-box; color: #16344e; font-weight: bold; line-height: 18.5714px; outline: 0px;"><span style="font-family: inherit;">National Center for Trauma-Informed Care</span></a><br />
<br />
<b><a href="http://www.treatment-innovations.org/seeking-safety.html">Seeking Safety:</a> <span style="color: blue;">A Treatment Manual for PTSD and Substance Abuse </span></b><br />
<br />
<ul>
<li>Website offers the book Seeking Safety as well as a wide variety of articles about treatment and
implementation (primarily photocopies of journal articles). Website: <a href="http://www.treatment-innovations.org/seeking-safety.html">http://www.treatment-innovations.org/seeking-safety.html</a></li>
</ul>
</div>
</div>
Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-33173638014938928412016-05-30T11:08:00.002-07:002016-05-30T11:08:56.510-07:00Student Loan Debt & Mental Health Impacts<h1 class="entry-title" title="As student debt levels climb, some institutions are helping students cope by beefing up their mental health services">
<span style="font-size: large;"><a href="http://www.theglobeandmail.com/globe-investor/personal-finance/genymoney/post-secondary-schools-look-to-address-mental-health-impact-of-rising-student-debt/article30200722/">Schools look to address mental health impact of rising student debt</a></span></h1>
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By Aleksandra Sagan (May 30, 2016). The Canadian Press/The Globe and Mail. Retrieved from:<a href="http://www.theglobeandmail.com/globe-investor/personal-finance/genymoney/post-secondary-schools-look-to-address-mental-health-impact-of-rising-student-debt/article30200722/"> http://www.theglobeandmail.com/globe-investor/personal-finance/genymoney/post-secondary-schools-look-to-address-mental-health-impact-of-rising-student-debt/article30200722/</a></div>
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Many of this year’s new post-secondary
graduates have left the academic world carrying tens of thousands of
dollars in debt. Meantime, those heading to college and university this
fall will soon contend with steep tuition rates that often result in a
similar burden.</div>
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While schools attempt
to lessen the load by offering financial aid, average student debt
appears to be climbing. So some institutions are also responding by
beefing up their mental health services to help students cope with life
in the red.</div>
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“We’re worried about one type of debt —
student debt — and we want to know how to pay it off as quickly as
possible,” said Dillon Collet, who is about to enter his final year at
the University of Toronto’s faculty of law and sat on the dean’s
advisory committee on financial aid.</div>
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The
committee organized a financial aid workshop that discussed the
psychology of debt. It was well-attended, Collet said, with about 60
students in the room and a lineup outside.</div>
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The
committee’s student representatives also pushed to have tuition fees —
and their connection to student stress — to be discussed at the faculty
council’s meeting each year, Collet said.</div>
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“A lot of students suffer silently.”</div>
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Estimates suggest average student debt in Canada is past the $25,000 mark.</div>
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In
2013-14, graduates finished school with an average of $12,480 in
federal loan debt, according to numbers from the Canada Student Loans
Program.</div>
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However, that figure doesn’t
include provincial or private loans. An Ontario student graduating from a
four-year university program, for example, shouldered an average of
$22,207 in provincial debt in 2012-2013. That makes for a total debtload
of more than $34,000 if they also borrowed the average sum from the
federal government.</div>
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The Canadian
University Survey Consortium surveyed more than 18,000 graduating
university students from 36 Canadian universities for its 2015 annual
report. The average debt-ridden student owed $26,819.</div>
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Such
a debt load can have an impact on a student or graduate’s mental
health, though only a small amount of published research exists on the
apparent link.</div>
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A 2015 journal paper
analyzed data from a U.S. Bureau of Labour Statistics survey of more
than 8,000 youth in the United States — where tuition fees are
significantly higher than in Canada — to determine if debtload and
psychological well-being were connected.</div>
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“Students
who took out more student loans were more likely to report poor mental
health in early adulthood,” said one of the paper’s authors, Katrina M.
Walsemann, an associate professor at the University of South Carolina.</div>
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Canadian
experts have also noticed a link, even though Canadian students don’t
generally go into as much debt as their American cohorts.</div>
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Jillian
Yeung Do, York University’s director of student financial services,
witnessed it while working with a student. While she couldn’t provide
much detail for privacy reasons, she said she became really concerned
about a student.</div>
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“After that encounter,
I decided that it would be a good idea to — for myself, personally, and
as well for the entire team — to be trained in having these
conversations with students,” she said.</div>
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The
university’s health educator taught the financial services staff how to
identify students in distress, listen to them and provide proper
referrals. York University also plans to launch a new financial literacy
campaign soon, she said.</div>
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The
University of Toronto’s faculty of law staff, including its financial
aid workers, will also have training on mental health issues next month,
said Alexis Archbold, the assistant dean of the JD (juris doctor)
program. She’s also the chair of the dean’s advisory committee on mental
health and wellness, formed this past academic year.</div>
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Archbold
and the committee spent the year listening to students’ primary
concerns. Unsurprisingly for a professional program, she said, high
tuition and the anxiety of the corresponding debtload emerged as one of
the common themes.</div>
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The school’s new
academic, personal and wellness co-ordinator will work with Archbold
this summer to develop a wellness strategy, she said.</div>
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The
committee will continue to hear from students on how to improve the
strategy, which seems to fall in line with at least some of what the
students want.</div>
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“We want a platform in
which we can engage with the faculty and the administration,” said
Collett, “and we can really talk about the nuts and bolts.”</div>
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Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0tag:blogger.com,1999:blog-6375287112218316798.post-82464205961693599522016-04-05T12:48:00.003-07:002016-04-05T12:48:34.825-07:00HeadsUpGuys: Support and Help for Men Experiencing Depression<b><span style="font-size: large;"><a href="http://headsupguys.ca/">HeadsUpGuys</a></span></b><br />
<br />
<b><span style="color: blue;">Men Get Depressed</span></b><br />
<br />
It’s not a sign of weakness, it’s a fact. Guys get depressed. Depression
affects 840,000 men every year in Canada, and is the second leading
cause of disability worldwide.<br />
<br />
There are many misconceptions about depression that make it difficult for men to talk to others and take charge of their health.<br />
<br />
<b><span style="color: red;">Check out the site to read about </span><a href="http://headsupguys.ca/mens-depression/">Myths and Reality</a> <span style="color: red;">of coping with depression. Find out about Symptoms, a Self-check tool, learn more about triggers and risk factors. </span></b><br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: blue;">Depression Can be Treated</span></b><br />
<br />
Ignoring or hiding the pain of depression only makes things worse. This site will provide you with<b> <a href="http://headsupguys.ca/take-action/practical-tips/">tips and tools</a></b>, information about <a href="http://headsupguys.ca/take-action/professional-services/"><b>professional services</b></a>, and <a href="http://headsupguys.ca/you-are-not-alone/"><b>stories of success</b></a> that show you how depression can be overcome.<br />
<b><br /></b>
<b>It starts with you recognizing depression and then making important
changes in your life to overcome it. It takes courage. It takes
strength. It takes work. But know that it can be done.</b><br />
<br />
<b><span style="color: red;">Take the next step in your recovery and learn more about</span> </b><a href="http://headsupguys.ca/mens-depression/symptoms/"><b>what men’s depression looks like</b></a>.<br />
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<b><span style="font-size: large;"><a href="http://headsupguys.ca/you-are-not-alone/">You Are Not Alone</a></span></b><br />
<br />
<br />Mental Health BChttp://www.blogger.com/profile/03934690420136606966noreply@blogger.com0