Today, in Ottawa, we had a blizzard or up to 40 cm of snow. Talk about bleak weather! So, I decided to take action.
In follow-up to last week’s blog about turning up some inspirational music, and at the recommendation from Canadian singer/songwriter, Serena Ryder on her January 7th Instagram post, I’ve resolved to turn on some dancing music and dance away the blues, or as David Bowie says, “Let’s dance. Put on your red shoes and dance the blues.” I’ve been doing this for about a week now, to at least one song a day, then maybe more as the mood strikes. It really gets those endorphines moving and helps to cheer me up, so I’ve included it as part of my daily routine. More on the importance of a daily routine for mental wellness here.
So today (on Blue Monday), and everyday, try putting on some upbeat music and “Just Dance”! Be sure to watch Serena Ryder’s post for some inspiration!
I’m not going to kid you, this last wave of the “super-spreader” omicron variant of COVID has really been difficult. I’ve been struggling. I’m sure that many others are too, as we welcome the New Year with anticipation, anxiety, fear and every emotion in between.
I’ve started wearing a KN95 mask everywhere I go, since it has been said that the 3 layer cloth mask is not effective against omicron. My friend says, “all the stylish people are wearing them.” Folks are worried and want to stay safe. Yet, despite our best efforts, I know several people who have tested positive. Fortunately, they have all been vaccinated and several had also received their booster. As a result, they only had mild to moderate symptoms and avoided serious illness. Vaccines work! Trust the science. Go get vaccinated and get your booster as soon as you are eligible.
I’ve been listening to the radio as I’m driving around in my car, often joining in on the chorus. Songs with lyrics such as: “Everything’s gonna be alright” (No Woman No Cry by Bob Marley) and “And what it all comes down to my friends, yeah… Is that everything is just fine, fine, fine.” (Hand in My Pocket by Alanis Morissette) – and I hold onto the HOPE of these lyrics like a lifeline. I belt out these lyrics with all my heart and soul, and I begin to believe that everything will be fine, it will be alright. It always amazes me how music can do that… change your state of mind, and in this case, make me feel more hopeful than I was before the songs came on the radio.
So, I invite you to also choose HOPE for 2022, because we know that all pandemics do come to an end. We also have vaccines and science on our side. Despite the huge rise in cases, people (in Canada) have been staying out of the ICU and recovering in their homes after just a few days. There is lots to be grateful for, and hope lives on.
Wishing you all a safe, healthy and happy 2022! Choose HOPE!
It is no surprise that volunteering has been the absolute best wellness tool that I have undertaken on my recovery journey. Since I started volunteering a mere 2 months after being discharged from the hospital back in 2012, my recovery soared. That is because among many other benefits, volunteering and giving to others makes you feel good, gives you a sense of purpose and often makes you realize that you are doing better than you thought. Volunteering helps me stay well. I learn so much from others while conducting my groups, and it makes me feel so good that others are grateful for my time and expertise. While improving my life, I am helping improve the lives of others.
For more about the benefits of volunteering, read my blog here.
The Mental Health Commission of Canada (MHCC) says:
“While it’s often said that volunteering is selfless, we believe the sense of fulfillment that comes from bringing joy to others is priceless. This holiday season, consider the power of giving your time, your talent, and your empathy. You may find that it’s the greatest gift you receive.”
So, if you have time on your hands over the holidays, consider volunteering. It will bring joy to your heart. And who doesn’t need more of that?
As the holidays approach, many people become anxious about spending time with family. With COVID, there is the added stress of gathering with more people than you might feel comfortable with, or perhaps you are concerned about new variants, or if everyone at the gathering is vaccinated.
It is so important to set healthy boundaries in our relationships with others, and in order to do so, saying ‘No’ sometimes is imperative. But, saying no is hard for us, since we do not want to disappoint people.
Here’s a handy list of “Nice ways to say no” from WRAP (Wellness Recovery Action Plan):
Sounds nice, but I’m not available.
I am honoured that you asked me, but I can’t do it.
I’m sorry, but I can’t help you out at this time.
Unfortunately, it’s not a good time.
I am not available at the moment, maybe next time.
Unfortunately, this is not something I can do right now.
I really appreciate you asking me, but I can’t commit to that right now.
Sorry, but I can’t make it, maybe another time.
WRAP also mentions that it is also OK to say ‘NO’ not so nicely, when the occasion calls for it!
So, from this point onwards, you can set healthy boundaries with loved ones in your lives, by saying NO, in a nice way (or perhaps not so nicely). It’s important to stay true to ourselves and be clear and honest with others at the same time.
Do you find it hard to say NO?
You can view another one of my posts here, about saying no.
I’ve really been taking note of how incredibly amazing my family members are lately.
They have all been showing up everyday, despite obstacles and times when they were feeling very discouraged.
My oldest daughter has been working hard on her Biology and Chemistry assignments, completing them with an A average, while being a full-time Mom to a newborn. My youngest daughter is studing at university full-time while working to put herself through school and live independently. Ron’s oldest daughter is working full-time and taking a university level course towards completing her degree. And Ron’s youngest daughter is working hard at two jobs, plus some musical gigs on the side, while recovering from an injury.
Things have not been smooth sailing for any of them, and I’m just so very proud of how much they have accomplished through sheer willpower.
I know all of you are working hard towards your goals as well. Just remember to be proud of yourselves for how hard you are trying. And if today all you did was hold yourself together, I’m proud of you!
Yes, that’s right everyone, if you don’t know this by now, I take medications to stay well!
I know that there is a feeling out there by a rather large number of people, that taking medication for a mental illness means you are weak– expecting a pill to fix everything for you. I can tell you that this is simply untrue. I am a very strong, resilient and capable woman, but medication helps to manage my highs and lows, helps to keep my delusions at bay, and more.
On this Canadian Thanksgiving weekend, the birthday of my eldest daughter, I’ve been reflecting upon my past 29 years of motherhood. It can be broken down into two parts: 19 years of instability and 10 years of stable recovery. Although within the past decade, I am older, wiser and have many more life skills and wellness tools in my toolkit (including medication), I resisted taking medication early on, when my children were young.
I will not tell you the exact names of the medications I am taking, but I will let you know what families they fall into. I’m taking a mood stabilizer and an anti-psychotic. The “mood stabilizer” does just that — it stabilizes my moods, evens them out, makes the highs and lows less noticeable. The “anit-psychotic” is something relatively new that has been introduced into my regime and it has been a game-changer. In addition to helping rid me of my delusions, this wonderful little yellow pill helps make me less irritable and also acts as a sleeping aid. In the irritability category, I asked my husband, Ron if he would describe me as being irritable? He said, “not at all, that is not even a word I would use to descibe you. I would describe you as being good humoured, unflappable and resilient.” On the other hand, when I inquired with my eldest daughter Nicola, “would you have described me as being irritable when you were growing up and living at home?”, she responded “oh ya, that’s for sure.” So there you go! A personality enhancer– anti-psychotics! Who knew? Also, many years ago, my psychiatrist advised me that it is imperative I get enough sleep to manage my symptoms. So, having a good night’s sleep on a regular basis, as a result of taking this anti-psychotic, is immensely helpful to my overall mental health and well-being.
Quite frankly, I am a better version of myself because of the medications I take every single night. Don’t get me wrong, I know that all the other things I do for self-care; journaling, deep breathing, knitting, baking, cooking, daily nature walks, cross-country skiing, practising an attitude of gratitude, etc. also play a big role, but I do not underestimate the value of medication for good mental health and wellbeing when prescribed by a doctor.
I am blessed to have so many strong and healthy relationships that I have carefully tended to over the past 10 years, while living in recovery. I have my husband, both daughters, a son-in-law, his family, baby Rowan (my new grandson), my extended family, many friends and neighbours and, of course, my peers at The Royal. All of this has been possible, in part, due to the medications I take to keep me well.
So, if you think that people who take medication for their mental illness are weak — think again. I’m sure you wouldn’t think that someone who takes insulin for diabetes is weak. They are trying to stay alive and live their best life. That’s what I’m trying to do, too — to stay alive and live my best life. Mental health and physical health should be viewed equally. Mental health is health.
I have so much to be grateful for on this Thansgiving weekend — including my medications.
A couple of weeks ago, in preparation for a big week of presentations and a meeting, I felt completely overwhelmed. After a meeting, I had a meltdown.
“How was I going to get everything done in such a short period of time?”, I exclaimed to my husband. He gave me a big bear hug in response. It felt good, but it didn’t help me with my long “to do” list. “What are you going to do?”, Ron queried. I replied, “Absolutely nothing, I’m feeling paralyzed, I cannot do one more thing, so I am going to bake muffins.”
I also decided to call a close friend. She very calmly broke down my tasks into three easy to manage pieces.
The baking was so incredibly therapeutic for me. It was almost meditative, as I had to concentrate on one thing at a time: one cup of flour, one teaspoon of vanilla, etc. And then, listening to my friend break things down for me, just made everything seem so much more manageable. Afterwards, I felt calm, relaxed and capable of continuing with my “to do” list, one step at a time.
What do you do when you feel overwhelmed? Share in the comments. I love hearing from you all.
In follow-up to last week’s guest blog about perinatal mental health, I thought I’d provide some tips that I found on children’s mental health, involving play.
This is from the Canadian Public Health Association (cpha.ca):
5 Key Findings on Unstructured Play & Mental Health:
Promotes positive feelings: When children engage in unstructured play, they report feeling joy, thrill and competence. When they don’t, they report feeling bored, sad and angry.
Builds resilience: When children experience the uncertainty of challenging or risky play, they can develop emotional reactions, physical capabilities and coping skills that expand their capacity to manage adversity. These skills are important for resilience and good mental health in childhood and into adolescence.
Improves concentration: Unstructured play is associated with improved attention span, especially in children who have trouble focusing for long periods of time.
Helps develop & maintain healthy relationships: Evidence indicates that unstructured play can provide the opportunity to improve social competence. This means that children can improve their problem-solving skills, emotional intelligence, and ability to empathize. Children can become more self-aware and are better able to compromise and cooperate.
Improves undesireable behaviours: Studies with schools report fewer problems with undesireable behaviours like bullying when unstructured play is increased. When children lead their own play, they can engage in social and emotional learning, such as the ability to control aggression and regulate feelings of anger and frustration.
Never undervalue the importance of unstructured play-time for your child. Perhaps this has been one advantage of COVID, without many organized activities, there has been more time for unstructured play.
BIO: Firstly, Nancy is my friend and colleague at The Royal. She is also a Peer Specialist/Mental Health Worker in Women’s Mental Health at the Royal. Nancy has a Master’s in Social Work and is the proud mom of three teens.
Most people have heard of postpartum depression. Not as many people have heard that you can experience anxiety, bipolar disorder or psychosis for the first time while pregnant and after giving birth. Depression is not the only type of mental illness that can emerge during the perinatal period.
Before the pandemic, 1 in 7 perinatal people would have a mood or anxiety disorder. We know these numbers are higher for black, indigenous, people of colour, LGBTQIA2+ people and people who have experienced trauma.
Although I could not find an exact percentage, one Canadian study reported a significant increase in depression and anxiety during the pandemic compared to pre-pandemic numbers. COVID and physical distancing has really changed the way people experience pregnancy, birth and postpartum.
During COVID, formal and informal support for perinatal people has been impacted. Pre-pandemic a person who gave birth would go to their midwife or doctor’s office for an appointment and they would sit in the park with others. Their parents, friends or relatives would drop by to chat, hold the baby or do a small chore. With physical distancing and COVID regulations, these meetings and supports diminished, if not altogether disappeared.
New parents are also concerned about the physical safety of their baby and this can lead to stopping visits with friends and family. Participants in the peer groups that I co-facilitate have told us that in addition to depression and anxiety they are also experiencing loneliness and isolation.
During the pandemic, pregnant people have had to give up their expectation of an in-person baby shower and spending time with relatives while they are pregnant. Birthing people would have limitations imposed on the number of people who could be present at their baby’s birth. There would be restrictions on coming into and leaving the hospital while their partner is labouring.
In Women’s Mental Health at the Royal Ottawa Health Care Group we recognized that pregnant people and people who have given birth, would need support during the pandemic. We were not able to offer in person services so we moved to online delivery. At the Royal, in the Women’s Mental Health program we have peer facilitated groups that include: Journaling as a Wellness Tool-Perinatal version, Life with a Baby and 2 Wellness (virtual) drop-ins. Our groups are built on peer support principles: we don’t try to fix anyone and we believe that people are the experts of themselves.
The reason I am interested in supporting pregnant and postpartum people is because I also struggled with mental illness during my perinatal period, years ago. When I was pregnant and after I gave birth to my son, I thought it was normal to be sad all the time, crying, worried about the safety of my baby and having intrusive thoughts of dying and my baby dying. This is not a normal part of pregnancy and early parenthood. After the birth of my twin daughters, I again stopped sleeping, felt unreal and began to hear voices. I was hospitalized and moved towards wellness with medication and informal peer support from people who had similar experiences.
I knew I wanted to use my lived expertise to help other women experiencing mental illness during pregnancy and birth. I wanted to show people that it is possible to have a mental illness and then feel better. You can get pregnant, give birth and be a mother/parent/caregiver with a mental illness.
To register for one of our virtual groups you can email me at: email@example.com
In honour of Labour Day, I thought I’d quote some statistics.
– Just 50% of Canadians would tell friends or co-workers that they have a family member with a mental illness, compared to 72% who would discuss a diagnosis of cancer and 68% who would talk about a family member having diabetes.
– 64% of Ontario workers would be concerned about how work would be affected if a colleague had a mental illness.
– 39% of Ontario workers indicate that they would not tell their managers if they were experiencing a mental health problem.
– 40% of respondents to a 2016 survey agreed they have experienced feelings of anxiety or depression but never sought medical help for it.
– 46% of Canadians thought people use the term mental illness as an excuse for bad behaviour, and 27% said they would be fearful of being around someone who suffers from serious mental illness.
If you are in a leadership position in the workplace, what are you doing to create an inclusive and healthy environment for everyone? Do people in your workplace feel comfortable talking about their mental health, without feeling it would be a career limiting move?
I would love to hear from you all in the comments.