About anitamanley

Mother to millennials. Woman with lived experience of mental illness and homelessness. Peer Facilitator/Patient Advisor/Public Speaker/Mental Health Advocate. #FACES19

Setting Personal Boundaries

By Anita Manley

It is always so important to have healthy relationships where clear boundaries are set. Firstly, know yourself, your limits, your values and morals — these are the cornerstones to setting boundaries. Boundaries are also about self-esteem. Knowing when to say NO, or ENOUGH! Or even before that point… saying what you will or will not do.

This time of year can be very stressful with family gatherings, work functions and parties with friends. Often, the pressures are greater because we feel obliged to say yes to everything in order not to make waves. Whether it is saying yes to a party that we really do not want to go to, or saying yes to a family member just because you know there will “be hell to pay if you say NO”. But it is so important around this time of year and always, to set clear limits and boundaries in order to have happy and healthy relationships. If your boundaries are repeatedly not respected, then perhaps it is time to rid yourself of that relationship — or turn a close friendship into an acquaintance that you see only occasionally. If it is a family member you can distance yourself from that person and not commit to doing any favours for them, for example.

If possible, it is important to start setting boundaries early on in the relationship — whether it is raising children, a budding friendship or a blossoming romantic relationship. Remember, it is never too late to start implementing personal boundaries and to show some self-respect.

Not long ago, I had the very difficult task of setting clear boundaries with someone very dear to me. There was some really negative and abusive language used towards me and I just put my foot down and said I would not accept that kind of language or disrespect. If you want me to help you do X,Y,Z, then you will have to show me more appreciation, respect, and stop the abusive language. Very soon afterwards (and after some self-reflection on their part), it worked, and our relationship has been much more solid and mutually respectful ever since.

I remember someone saying to me once: you teach people how to treat you. That is why self-esteem is so important. Someone with high self-esteem will expect to be treated with respect and will set clear boundaries with everyone in their circle.

I have many examples in my life of how setting boundaries is paramount to developing healthy relationships. I will not share them with you, however, to protect the innocent! I will say, though: it is so important to do it as individuals and equally important to develop a united front as parents or partners. Do not be afraid to say no, or I will do this but not that. Or give specific time limits that you will be available for. Be clear and concise with your expectations and limitations. And stick to them. Do not waver. Be firm.

”Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.” —BrenĂ© Brown

So if your relationships are not as happy or healthy as you would like them to be, start setting clear personal boundaries. You are worth it!

Be Kind.

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By Anita Manley

When I say Be Kind, I am not talking about only being kind to others, but also, Be Kind to yourself.

It is so true that we do not know what goes on in other peoples lives and even if people look great with a smile on their face, they may be fighting a battle you know nothing about. The same goes for YOU! You may look good, all put together with a fake smile on your face when the reality is you are feeling burnt out and struggling with depression and anxiety.

So, BE KIND, first to yourself by doing some self-care which I talked about in a previous blog posting. Re-read that list and see if you can check off a few this week. I know I have been feeling a little low energy lately and find it hard to get out of bed, and quite frankly it is difficult to smile. So I have increased my exercise (biking and walking) and I am knitting, baking and cooking more often as I find all of these things relaxing and they all improve my wellness. My mood is lifting gradually, with a lot of effort.

BE KIND to others as well. Especially to those who are unkind. After you have taken care of yourself, reach out to others. Invite a neighbour over for tea. SMILE at a stranger. In fact, SMILE at everyone. (It will make you feel better too! It really does.) Offer your seat up to someone on city transit. Hold the door open for someone. Send a text or make a call to a friend/ family member who is struggling, just to check in. Take in gently used clothes/ purses/ shoes to a place in need. This holiday season, I am baking my Mom’s Scottish Shortbread for friends and family as everyone loves it and it is a family tradition. I will bake with my daughter, Julia, as well (a gluten free version of her Gramma’s shortbread). Make jam or pickled beets or other preserves and share with friends/ family. Give a gift card (coffee shop/ grocery store) to a person sitting out on the street panhandling. I often offer a drive to some friends/ family who don’t have a car to help them get to out of the way places. Write a note to an elderly relative or, if possible, visit them. If you can, give some change to someone who is short to pay for a coffee or parking. I know strangers have done this for me in the past and it really made my day! Be kind to your servers, always. Be sure to remember your pleases and thank yous – they go a long way! Also, try to be generous tipping your server if service is great – servers get paid less than minimum wage and rely on tips to pay their bills.

There are many ideas of how to be kind to others. The important thing to remember, is Be Kind to yourself first…treat yourself like the rock star you are… then go out and change the world with one random act of kindness at a time.

Let it go!

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By Anita Manley

Perhaps you are now envisioning me breaking out into the Frozen theme song! And, I’m OK with that.

A couple of weeks ago, I was speaking with a good friend and colleague about some things that happened in the past. Specifically, about the loss of so many friendships and the loss of a loving and functional relationship with my oldest daughter due to the symptoms of severe and persistent mental illness.

My friend said to me, “Just let it go! You cannot dwell on all the losses. Be thankful for all the privileges you have in your life now.” I do agree with his advice and I believe I have mostly tried to live my life this way starting a couple of years into my recovery, around 2013.

I lost my Mom to cancer that year. But I was truly grateful that she did not die before we had the opportunity to reconnect, as we did in October of 2011. Fortunately, I was able to spend a great deal of time with her (even though she lived in Toronto and I live in Ottawa) up until her death in December 2013.

I also decided, around that time, to remain hopeful of reconnecting with my daughter Nicola. Rather than being sad, distraught and miserable, often crying due to the loss of my relationship with her, I made a choice to be happy with the relationships I did have and to cherish those. Especially, the very special relationship I have with my daughter, Julia. In addition to losing connection with Nicola, despite my recovery, I lost connection forever with a number of good friends from my past, two of whom I had been friends with since high school and university days. This was tough to overcome. After all, I had recovered and was well now – why could they not see and respect this and reconnect with me?

I must admit, when I think about all these losses – it still hurts tremendously. But I did decide to LET IT GO in order to live a happier life. I could not change the past. I could not take back the sometimes hurtful words I said to people while experiencing delusions. So, I no longer dwell on these losses and instead think back on the wonderful times spent with these friends and family members.

As a result, I have been able to make a lot of new friends who enjoy being around me and love me for who I am. And, as I patiently awaited for my daughter, Nicola, to come around…she finally did by inviting me to her wedding last October, 2018 on Vancouver Island! My benevolent friends and family members all pitched in money for our wedding in July, 2018 to help send us out west to attend her wedding and for a bit of a honeymoon. It was a trip of a lifetime for Ron and I. What JOY it was for me to see my first born daughter again, for the first time in over 10 years. And, to see her Dad walk her down the aisle! It was a very special moment indeed. Since then, Nicola and I communicate sporadically on Messenger around special occasions and I am overjoyed with every single message I receive from her.

By being able to LET GO of all of my past losses and grief, I have been able to create a happy, fulfilling and love filled life. It hasn’t always been easy, but I have found that focusing on what I am grateful for in the present moment and by setting attainable goals for the future, I am a happier and healthier version of me. A person that people enjoy being around. This is a far ways away from the years I spent alone and isolated from anyone other than those who were paid to care for me. No wonder I am so happy these days! I have so much to be grateful for. I have a loving husband, his large family, my lovely daughter, Julia, my extended family, lots of friends and a slow growing relationship with Nicola, her husband Roy and his family. I am truly blessed.

Let go of all your past baggage! It will be easier to live in the present and to move into the future without all that excessive load weighing you down.

Suicide Intervention

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By Anita Manley

A couple of weekends ago, I took an intensive and emotionally exhausting training session for suicide intervention called ASIST – Applied Suicide Intervention Skills Training. I am now certified.

I did not write a post last Monday, November 11 (Remembrance Day in Canada) as I was recovering from this suicide intervention training.Two full days, and I was wiped! I slept a lot and didn’t get out of my PJ’s on Monday until 4:30 pm when I absolutely had to go out and pick up something to cook for dinner that night. But, it was definitely worth it. (Please note: I did watch the Remembrance Day ceremony on CBC and stopped for 2 minutes of silence at 11 am in honour of all those who have fought for our freedom).

Did you know that in Canada, the reported suicides for one year is 4,157 (does not include MAID – medical assistance in dying). And unreported suicides are 5 – 25 % more than this number. Suicide behaviour is 40 – 100 times greater than the number of suicides. And each suicide behaviour affects a few or a very large number of people. Given these facts, I believe my ASIST training will come in very useful, perhaps by helping to save more lives than with my CPR training – based on the staggering numbers. It is not lost on me that I am discussing suicide numbers along with mentioning our veterans, as I am not sure of the numbers but sadly, we have lost many veterans to suicide.

The training itself, I would highly recommend. It is put on by Living Works http://www.livingworks.net and was started in Alberta, Canada more than 20 years ago. I was trained by excellent Instructors from The Royal in Ottawa.

It is designed to meet the needs of a person at risk of suicide using a three pronged model of “I care, I understand and I’ll help”. By the end of the weekend, I felt much better equipped to help with suicidal behaviours and to be able to intervene successfully. This can only help me in the peer support work that I do. Also, many people contact me now to ask for help when their friend or loved one is in crisis, since they are aware that I work in mental health.

The most surprising point to me was that asking a person if they were thinking of suicide and if they had a plan were good questions to ask. These questions do not plant the seed of suicidal thoughts but enable you to find out where they are at, so that you can help.

ASIST training is taught all over, so look up Living Works to find a course that you can take. You may save a life as a result.

Surround Yourself With Positive People!

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By Anita Manley

Along my road to recovery, I have found that surrounding myself with positive people has really helped improve my state of mind.

Firstly, like attracts like. Positive people are fun to be around, and they always point out the best in you since they tend not to be wrapped up in only themselves. They lift their friends spirits up as well. And if you are a positive person, you will do the same for them. As a friend of mine always said: “Imitation is the best form of flattery”.

If you don’t already have a positive attitude, develop one! There are many health benefits to having a positive attitude and you will attract quality people as a result. Positive people tend to avoid drama and negativity. So be that person people want to be around. SMILE!

By improving your interpersonal skills such as active listening, unconditional high regard, honesty, and acceptance, you will be well on your way towards gaining positive relationships.

Volunteer your time or expertise. By showing others we care and by giving without expecting anything in return, we naturally attract generous people.in our lives. I have found this to be true with volunteering at The Royal and with Christopher Leadership Course (public speaking).

And most importantly, rid yourself of drama and negativity. I had to do this with two people in my life and it is not at all easy, but imperative to having a good state of mind. I found both of these people were full of drama, complaining often and blaming others for all of their problems, rather than taking on personal responsibility. You know the type. They really did not make me feel good about myself while around them, so I delegated them to the acquaintance category rather than close friends. Once I distanced myself from the negativity, my moods improved and there was more time in my life to spend with people who added value to my life.

So, surround yourself with positive people! You’ll be glad you did.

The Importance of Setting Goals!

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By Anita Manley

Setting goals and accomplishing them, has been a very important part of my recovery, and still is. There is nothing like putting a check mark next to something on your goal list and thinking – next! What a feeling of pride and accomplishment which helps with feelings of self-worth and self-esteem.

Years ago, I learned about S.M.A.R.T. goal setting. I now use this to attain all my goals, no matter how big or small.

S – Specific

M – Measurable

A – Achievable

R – Realistic

T – Timely

In the early days of recovery, I remember I had a daily goal of getting up, getting dressed, making my bed (of course 🙂 ) and getting out of my home by 10 am. Lately, my goals are larger and more challenging. Currently, a couple of my goals are to lose 30 pounds and to workout 5 days a week.

To break them down into S.M.A.R.T. goals:

S – lose 30 pounds

M – weigh in once a week

A – I have done it before, I can achieve this again.

R – yes, can lose 3 pounds per month

T – by August 15, 2020

And Goal number 2:

S – workout

M – 5 times per week, heart rate up to 120

A – I am in shape and can achieve this

R – yes, have time during week days

T – 30 minutes per day

You get the idea.

Setting S.M.A.R.T. goals makes it more likely you will achieve them.

“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you. ” – Les Brown

Go for it! What’s holding you back?

Why Women’s Mental Health?

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By Anita Manley

I volunteer as a peer facilitator in the Women’s Mental Health Program at The Royal in Ottawa, ON, Canada. I am always amazed by people, even women, who ask: “What is so different about women’s mental health?”

To answer, I am going to quote my good friend and Lead, Women’s Mental Health at The Royal, Ann-Marie O’Brien:

“Sex and gender are important influencers of health ,illness, treatment and recovery. Sex refers to the biological assignment at birth – male, female, intersex. Gender is the socially constructed meaning; man,woman, trans ,non-binary .  Failing to consider the impact of sex and gender serves neither women or men and is particularly harmful for women :
Twice as many women as men are diagnosed with a depressive disorder.
70% of new Alzheimer’s patients will be women.
Eating disorders-the most lethal mental illness almost exclusively effects women.”

“Social factors influence experiences of illness and present additional barriers to accessing treatment:
The fastest growing homeless population is women over 60 in Ottawa.
Women make 82 cents for every dollar a man makes.
Women are more likely to be victims of gender based violence.
Trans folks experience unique barriers due to stigma and lack of awareness of healthcare providers.”

“In Canada age has trumped sex and gender as the critical factor, and receives more funding. Because of this we are missing really important information and prolonging suffering for women.”

So, now you know why women’s mental health is so important. I am so proud of the work we do at The Royal. I see first-hand, many women benefiting from our peer-support programs.