Some music I am enjoying this week!
Cynthia xo
Wednesday, January 6, 2021
Tuesday, January 5, 2021
Mental Health Series: Mental Health for Life!
The Canadian Mental Health Association provides suggestions to improve mental health. Also, check out their website for more information. (Direct quotes italicized below.)
Mental well-being is bigger than the presence or absence of a mental illness.
1. Build a Healthy Self-Esteem
Activity: Build Confidence
Take a look at your good points. What do you do best? Where are your skills and interest areas? How would a friend best describe you?
What do you have difficulty doing? What makes you frustrated? We build confidence by developing our weaker areas and regularly reminding ourselves of the things we're comfortable with and proud of.
2. Build Positive Support Networks
Activity: Make Time
Make time just to be with important people in your life. Make time for simply having fun and enjoying each other's company, and time for serious conversations.
3. Get Involved
Activity: Volunteer
Be a volunteer. Read to children at your local library, visit people in a hospital or care facility, serve on a committee or board of your favourite charity, clean up your favourite park or beach, or simply help a neighbour.
4. Build Resiliency
Activity: Build your own Toolkit
Set aside time to think about the resiliency tools you already have. This might include skills like structured problem-solving or people who can help you during difficult situations.
5. Recognize Your Emotions
Activity: Identify and deal with your moods
Find out what makes you happy, sad, joyful or angry. What calms you down? Learn ways to deal with your moods. Share joyful news with a friend and find support when you feel sad. Physical exercise can help you deal with your anger and anxiety.
6. Spiritual Well-Being
Activity: Connect with yourself
Set aside quality time to be totally alone. Try a breathing exercise: count your breaths from one to four and then start once again.
Monday, January 4, 2021
Sunday, January 3, 2021
Mental Health Series: Phobias and Panic Disorder
The Canadian Mental Health Association provides information about phobias and panic disorder. Check out their website for more information. (Direct quotes italicized below.)
What are Phobias?
-an intense fear of a specific thing like an object, animal or situation
What is Panic Disorder?
-a feeling of intense fear or terror that lasts for a short period of time.
-involved repeated and unexpected panic attacks
Who Do They Affect?
-no one knows exactly what causes phobias or panic disorder but they are likely caused by a combination of life experiences, family history and experiences of other physical or mental health problems
What Can I Do About It?
-counselling and support
-medication
How Can I Help A Loved One?
-thoughts and behaviours related to anxiety are not personality traits
-a loved one's fears may seem unrealistic to you but they are very real for your loved one
-focus on the anxious feelings
-think of times you have felt intense fear to empathize with how your loved one is feeling
-it is better to help your loved one to complete their daily tasks, rather than doing the tasks for them
-counsellors can help with tools that support healthy relationships
-be patient-it takes time to learn and practice new skills
-set your own boundaries and seek support for yourself if you need it
Saturday, January 2, 2021
My Playlist 7 -Swift, Gilberto & Arden
Here is some music I enjoy, as well as learning that is important to me.
I hope you find it interesting too!
Cynthia xo
Look What You Made Me Do by Taylor Swift
The Girl from Ipanema by Astrud Gilberto & Stan Getz
Friday, January 1, 2021
My Life Learning 7
Some of my learning this week!
Cynthia xo
TED Talk: Why Books Are Here to Stay
Why 1.5 Billion People Eat with Chopsticks by Jennifer8. Lee
Thursday, December 31, 2020
Mental Health Series: Obsessive-Compulsive Disorder (OCD)
The Canadian Mental Health Association provides information about Obsessive-Compulsive Disorder (OCD). Check out their website for more information. (Direct quotes italicized below.)
What is Obsessive-Compulsive Disorder (OCD)?
-it's made up of two parts: obsessions and compulsions. People may experience obsessions, compulsions or both and they cause a lot of distress.
Who Does It Affect?
-researchers don't know exactly what causes OCD but there are likely many different factors involved, such as family history, biology and life experiences.
What Can You Do About It?
-counselling and support
-medication
-many people describe OCD as something that takes over their life and this is not easy to deal with. But the good news is that OCD is treatable.
How to Help a Loved One
-a loved one....usually understands that their experiences don't make sense
-trying to argue with obsessions or compulsions doesn't help anyone
-avoid helping behaviours....this can make it harder to practice healthy coping skills
-focus on the feelings behind the behaviours
-recognize that a loved one may need extra supports and try to plan ahead
-celebrate every victory
-set your own boundaries and seek extra support when you need it
Canadian Mental Health Association
Wednesday, December 30, 2020
My Life Learning 3 - Queen Rania, Kirkby & Murad
Here is some learning that has inspired me.
Cynthia xo
I am Hutterite by Mary Ann Kirkby
Nobel Peace Prize Lecture 2018: Nadia Murad
Tuesday, December 29, 2020
Mental Health Series: Post-Traumatic Stress Disorder
The Canadian Mental Health Association provides information about Post-Traumatic Stress Disorder (PTSD). Learn more on their website. (Direct quotes italicized below.)
What is Post-Traumatic Stress Disorder?
-often involves exposure to trauma from single events that involve death or the threat of death or serious injury.
-PTSD may also be linked to ongoing emotional trauma, such as abuse in a relationship
Who Does It Affect?
-While most people experience trauma at some point in their life, not all traumatic experiences lead to PTSD.
-We aren't sure why trauma causes PTSD in some people but not others, but it's likely linked to many different factors. This includes the length of time the trauma lasted, the number of other traumatic experiences in a person's life, their reaction to the event and the kind of support they received after the event.
What Can I Do About It?
-counselling
-medication
-support groups
How Can I Help A Loved One?
-learn about PTSD
-even if your loved one doesn't wan to talk, you can still remind them that you are there to listen when they're ready
-understand that behaviours related to PTSD....are not about you
-...it's still important to support your loved one's overall movement toward wellness. This balance is not always easy, but you need to respect your own boundaries too
-ask what you can do to help, but don't push unwanted advice
-try to put your own feelings into words and encourage your loved one to do the same
-take care of your wellness and seek support for yourself if you experience difficulties
-it may be helpful to seek family counselling
Monday, December 28, 2020
My Playlist 6 -Enya, Farmer, Sting & Celine Dion
Some of the music I have enjoyed this week!
Hope you are inspired by this too! Cynthia xo
Stolen Car by Mylene Farmer & Sting
Sunday, December 27, 2020
Mental Health Series: Stress
The Canadian Mental Health Association provides information about stress. Check out their website for more information. (Direct quotes italicized below.)
What is Stress?
Stress is the body's response to a real or perceived threat. These threats are usually problems that people have to work through.
What Can I Do About It?
-Identify the problem
-Solve problems as they come up
-Talk about your problems
-Simplify your life
-Learn helpful thinking strategies
-Learn about stress management
-Start on the inside. Practices like yoga, meditation, mindfulness, prayer or breathing exercises can help quiet your mind and look at problems from a calmer, more balanced point of view.
-Get active. Physical activity can be a great way to reduce stress and improve your mood.
-Do something you enjoy
Can I Prevent Stress?
-Stress is part of being a human
-The goal of stress management is to bounce back from problems or challenges and maintain wellness.
Saturday, December 26, 2020
My Christmas Playlist
Here are a few of my favourite Christmas songs. Hope you enjoy!
Merry Christmas to you and your family. Love from, Cynthia xo
Tennessee Christmas by Amy Grant
Happy Xmas (War is Over) by Sarah McLachlan
The Magic of Christmas by Rosie O'Donnell & Celine Dion
You Make It Feel Like Christmas by Gwen Stefani & Blake Shelton
Friday, December 25, 2020
Mental Health Series: Depression & Bipolar Disorder
The Canadian Mental Health Association provides information about depression and bipolar disorder. For more information, check out their website. (Direct quotes are italicized below.)
What is Depression?
-Signs of depression include feeling sad, worthless, hopeless, guilty or anxious a lot of the time. Some feel irritable or angry.
-People lose interest in things they used to enjoy and may withdraw from others.
-Depression can make it hard to focus on tasks and remember information.
-It can be hard to concentrate, learn new things, or make decisions.
-Depression may change the way people eat and sleep, and many people experience physical health problems.
What is Bipolar Disorder?
-With bipolar disorder, people experience episodes of depression and episodes of mania.
-An episode of depression in bipolar disorder is the same as other types of depression.
-Mania is an unusually high mood for the person.
What Can I Do?
-counselling and support groups
-medication
-relapse prevention- seeking help as early as possible can do a lot to reduce problems or challenges.
How Can I Help a Loved One?
-learn more about the illness and listen to your loved one
-give the person space when they want it to be alone
-ask how you can help
-make sure your expectations are realistic
-set your own boundaries
-seek support for yourself and think about joining a support group for loved ones
Thursday, December 24, 2020
Mental Health Series: Schizophrenia
The Canadian Mental Health Association provides information about schizophrenia. Check out their website for more information. (Direct quotes italicized below.)
What is Schizophrenia?
-a mental illness that affects the way a person understands and interacts with the world.
Who Does it Affect?
-it usually starts to affect people in the teen years, though females often start to experience the illness later than males.
What Can I Do About It?
-medication
-counselling
-group supports
How Can I Help A Loved One?
-learn more about schizophrenia
-schizophrenia can have a big impact on a person's ability to concentrate and make sense of information. It's okay to feel frustrated, but it isn't anyone's fault.
-choose quiet spaces to speak calmly and clearly
-avoid arguing with delusions or hallucinations
-ask your loved one how you can help
-talk about dealing with emergencies when your loved one is feeling well and decide how you can contribute
-learn more about support services for care providers
-plan for the future
-set your own boundaries, and seek support for yourself
Wednesday, December 23, 2020
Mental Health Series: Postpartum Depression
The Canadian Mental Health Association provides information about postpartum depression. Check out their website for more information. (Direct quotes italicized below.)
What is Postpartum Depression?
- a depression that may start during pregnancy or at any time up to a year after the birth of a child.
Who Does it Affect?
-Although it's more commonly reported by mothers, it can affect any new parents- both moms and dads-and it can affect parents who adopt.
What Can You Do About It?
-counselling
-support groups
-medication
How Can You Help a Loved One?
-Make sure your own expectations of your loved one's experience and day-to-day abilities are realistic.
-Remember that every parent and child is unique and it's not useful to compare two people or two families.
-Understand that people who experience postpartum depression may want to spend a lot of time alone.
-Offer help with daily responsibilities.
-Help with child care (including overnight help for feedings), or help finding a child care provider.
-Recognize a loved one's efforts regardless of the outcome.
-Talk to your doctor or public health nurse.
-Seek support for yourself, if needed.
Tuesday, December 22, 2020
Mental Health Series: Anxiety Disorders
The Canadian Mental Health Association has information about anxiety. Check out their website for more information. (All direct quotes are italicized below.)
What are Anxiety Disorders?
An anxiety disorder causes unexpected or unhelpful anxiety that seriously impacts our lives, including how we think, feel and act. The different types of anxiety disorders include:
-phobias
-panic disorder
-agoraphobia- fear of being in a situation where a person can't escape...
-social anxiety disorder
-generalized anxiety disorder- excessive worry around a number of everyday problems for more than 6 months
Other mental illnesses may not be classified under anxiety disorders, though anxiety or fear is a part of the illness. These include:
-obsessive-compulsive disorder (OCD)
-post-traumatic stress disorder (PTSD)
Who Do They Affect?
Anxiety disorders can affect anyone at any age, and they are the most common mental health problem.
What Can I Do About Them?
It is important to talk to a doctor about mental health concerns. Other ways that you can seek help is through:
-counselling
-medication
-support groups
-self-help strategies
How Can I Help a Loved One?
-remind yourself that the illness is the problem....behaviours related to anxiety are nobody's fault.
-be patient
-offer to help if a loved one is learning new skills
-listen and offer support
-set boundaries and seek support for yourself
-consider family counselling
Canadian Mental Health Association
Monday, December 21, 2020
Mental Health Series: Grieving
The Canadian Mental Health Association has a pamphlet on grieving and bereavement. More information can be found on their website: Canadian Mental Health Association (Italicized words below are direct quotes.)
What is Grief?
Grief (also called bereavement) is the experience of loss. People experience grief in many different ways- and experience many different thoughts or feelings during the journey.
What Can I Do About It?
-connect with caring and supportive people
-give yourself enough time. Everyone reacts differently to a loss and there is no normal grieving period.
-let yourself feel sadness, anger or whatever you need to feel
-recognized that your life has changed
-reach out for help
-holidays and important days can be very hard. Plan ahead...
-take care of your physical health
-offer support to other loved ones who are grieving
-be honest with young people about what has happened and about how you feel, and encourage them to share their feelings too
-work through difficult feelings like bitterness and blame
-make a new beginning
-think about waiting before making major life decisions
How Can I Help A Loved One?
-understand that a loved one needs to follow their own journey in their own way and express their feelings in their own way
-ask your loved one what they need and regularly remind them that you're there for support if they aren't ready to talk with others yet
-talk about the loss
-remember that grief may be bigger than the loss
-include your loved one in social activities
-help your loved one connect with support services if they experience a lot of difficulties
-take care of your own well-being and seek extra help for yourself if you need it
Mental Health Series: Myths About Mental Illness (Part 2)
The following myths about mental illnesses are addressed by the Canadian Mental Health Association. (Direct quotes are italicized.)
6. Myth: People don't recover from mental illnesses.
Truth: Even when people experience mental illnesses that last for a long time, they can learn how to manage their symptoms so they can get back to their goals.
7. Myth: People who experience mental illnesses are weak and can't handle stress.
Truth: Taking care of yourself and asking for help when you need it are signs of strength, not weakness.
8. Myth: People who experience mental illnesses can't work.
Truth: Most people who experience serious mental illnesses want to work but face systemic barriers to finding and keeping meaningful employment.
9. Myth: Kids can't have a mental illness like depression. Those are adult problems.
Truth: ...many mental illnesses first appear when a person is young.
10. Myth: Everyone gets depressed as they grow older. It's just part of the aging process.
Truth: Depression is never an inevitable part of aging.
For more information, check out:
The Canadian Mental Health Association
Sunday, December 20, 2020
Mental Health Series: Feeling Angry
The Canadian Mental Health Association has numerous pamphlets providing detailed information about mental health. Their website also provides information and sources to learn more. The following information is directly quoted when italicized. Check them out at:
What is Anger?
Anger is an emotion that tells us when something may be wrong and can involve a wide range of feelings.
What Can I Do About It?
Immediate Strategies:
-leave the situation that's making you angry, if possible
-count to 10
-repeat calming phrases
-breathe deeply
-shift your attention to something more pleasant or relaxing
Short-Term Strategies:
-acknowledge that you are angry
-consider whether your reaction matches the situation
-look at your thoughts. Sometimes the way you think can fuel anger....
-identify the source of your anger
-look for humour in the situation
Long-Term Strategies:
-learn what triggers your anger
-identify your early warning signs so you can take action before your anger turns into full-blown rage
-talk to someone you trust who may be able to see things more clearly than you do
-if your anger is caused by something beyond your control, such as job loss, learn how others have dealt with a similar problem successfully and try their strategies
-learn and practice skills like healthy thinking, problem solving and stress management
-physical activity can be helpful
-eat well and get enough sleep
-learn mindfulness practices such as mediation
-learn more about assertiveness
-if you feel easily frustrated when people don't act the way you want them to, remember that you cannot control how other people behave
Friday, December 18, 2020
Mental Health Series: Myths About Mental Illnesses (Part 1)
There are a variety of myths about mental illness that the Canadian Mental Health Association presents in this pamphlet. They are the following: (Direct quotes are italicized.)
1. Myth: Mental illnesses aren't real illnesses.
Truth: Mental illnesses create distress, don't go away on their own, and are real health problems with effective treatments.
2. Myth: Mental illnesses will never effect me.
Truth: All of us will be affected by mental illnesses.
3. Myth: Mental illnesses are just an excuse for poor behaviour.
Truth: ...people with a history of mental illness are like anyone else: they may make poor choices or do something unexpected for reasons unrelated to symptoms of their illness.
4. Myth: Bad parenting causes mental illnesses.
Truth: Mental illnesses are complicated conditions that arise from a combination of genetics, biology, environment and life experiences.
5. Myth: People with mental illnesses are violent and dangerous.
Truth: ...people who experience a mental illness are no more violent than people without a mental illness.
For more information, check out:
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