Keep Moving!

Featured

By Anita Manley

It has long been known that exercise improves your mental health.* Exercise causes your body to release chemicals called endorphins, which make you feel good. The feeling is commonly known as a “runners high”.

Regular exercise has been proven to:**

  • Reduce stress
  • Ward off anxiety and feelings of depression
  • Boost self-esteem
  • Improve sleep

    Exercise also has these added health benefits:
  • It strengthens your heart
  • It increases energy levels
  • It lowers blood pressure
  • It improves muscle tone and strength
  • It strengthens and builds bones
  • It helps reduce body fat
  • It makes you look fit and healthy

Years ago, I visited my psychiatrist and complained of mood swings and irritability. She didn’t increase my medication, but rather gave me the names of clubs I could join to get more exercise. So I joined a swim club, a cycling club (during the summer), and signed up to participate in my first and only triathalon. My mood soon regulated, my self-esteem increased and my mind was clearer. After a while, I also had a lean, toned body and during my annual physical I was in the best shape I’d ever been: weight, cholesterol, blood pressure, etc.

Let’s face it: lately, it has been challenging to get exercise with fear of catching COVID-19, if others choose not to follow the 6-foot rule while outside. So I’ve decided to get up earlier and get out for a long walk when hardly anyone else is about. It is peaceful listening to the multitude of birds chirping away while on my morning stroll. A lovely way to start the day and get some exercise at the same time.

Also, my husband and I have dusted off our bikes, filled up the tires and toured the neighbourhood a few times. We live in a beautiful area with parks and waterways, so it is great to be able to expand our exercise area by pedaling rather than walking, at times.

Another activity I do is a Body FX workout in my apartment living room. This is a Latin dance routine which has me moving, sweating and gives me a great all-around exercise session — while having fun at the same time.

There are many forms of exercise you could do in your home — such as chair yoga, or regular yoga. If you have some basic equipment you could lift weights or use resistance bands. Or you could dance or do an aerobic routine — a lot of guidance is provided on YouTube for free. You can also support local businesses with virtual sessions. If you can afford it, they would appreciate it. Some of my friends have supported local gyms, yoga places, dance studios; the list goes on. Bodies by Phil in Ottawa offers daily workouts (with minimal equipment required) for free during the pandemic. Check them out on Instagram.

Whatever you choose to do, just get off the couch and have fun with it! Your mind and body will thank you.

* https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350

** https://www.webmd.com/depression/guide/exercise-depression#1

Improve your mood and self-esteem by getting off the couch — and keep moving! It is so important to use exercise as a way to take care of your mental health during this pandemic.

The Many Benefits of Creating Art Guest Blog — Elaine Comeau

Featured

Elaine has been creating art in many forms for as long as she can remember. After many years of working as an Interior Designer, a decorative painter, and teaching many creative courses at Algonquin College, she opened up her own teaching art studio in 2009. She offers art classes, group sessions and private lessons starting at age 5 to no age limit. Go to: https://wildpigments.com for more info.

“Art washes away from the soul the dust of everyday life” — Pablo Picasso


Being creative, whether its painting, music, writing, dancing, knitting, cooking, woodworking etc., is so good for your soul. Creative thinking allows you to lose yourself in the process so you can find yourself.


Here are some of the benefits of being creative:


Being creative is a very powerful tool and a great distraction from your worries as it gives your busy brain a break which allows clearer thinking.

Being creative requires some concentration and focus on what you are doing which quietens the brain. Allow yourself to get absorbed into the process and lose track of time.


It relieves stress and helps to reduce depression and anxieties.


It is great brain work, allowing visualization, exploring new ideas, and it fuels imagination and memory work.


Creating something with your hands provides a sense of accomplishment, boosts self-esteem, and it is a tangible way to express yourself. This is excellent at any age and especially for the elderly.


There are so many forms of art that does not require great artistic skills but more imagination. For example: collage, abstract, mixed media, palette knife painting, papier-mâché, steam punk collage work, paint pouring and much more. Don’t be afraid to try something new.


Art, such as drawing, painting and sculpture, is not limited to the talented few. Art is for everyone. If you can write your name, you can learn to create art — at any age. The desire to create art is all you need to get started, even if you think you are bad at it.


Learning an art form through books and the internet is fine and the best way to learn during the COVID-19 pandemic. Once we are back to a new normal, taking creative classes is a wonderful way to get out of the house and make social connections with lots of guidance and support from the teacher and your fellow students. This can help to improve your mental health and happiness.


I miss teaching art and my students of all ages. I am looking forward to getting back to offering art classes again and welcoming people into my studio in Ottawa, when it is safe to do so.


In the meantime, get creative and have fun doing it! Check out your local art store for deliveries and curb side pick up.


Link for further reading:https://www.businessinsider.com/why-you-should-make-art-even-if-youre-bad-2016-6

Papier mâché, “Stella Louise”, by Elaine Comeau, Wild Pigments Art Studio. 
My very talented friend, Elaine Comeau, painting in her art studio.

Communication during COVID-19

Featured

By Anita Manley

I am married to a wonderful man, who happens to be over the age of 70, putting him at a higher risk of not recovering if he were to get COVID-19. Therefore, we have been self-isolating (me too, since we share a small one bedroom apartment together, so: no way to separate us if one were ill). We order groceries online, have wonderful neighbours, family and friends who help us pick up and deliver whatever we do not receive through online orders and we only go out for walks later at night when hardly anyone is around. We take precautions in our building, for example, only the two of us on the elevator, using half a Q-tip to push buttons, or our elbow to push street crossing buttons while out walking. Needless to say, we have no visitors, not even family over the Easter holidays. Like it was for many, Easter was different this year, but we made the best of it, having a nice candle-lit dinner for two on Sunday night.

So, how have we been communicating with others during this challenging time? Firstly, the best silver lining to all of this, is my renewed communication with my oldest daughter, Nicola, who lives on Vancouver Island. We had been estranged for over 10 years due to my mental illness, until Ron and I attended her wedding in the fall of 2018. Since I have been living in recovery for the past 8 years, we enjoyed a wonderful conversation on the phone this past New Year’s Eve. Unfortunately, she is off work due to this virus, but, she has more time and we talk on the phone or Facebook messenger video for about an hour, one day a week. In fact, last week, I was on video with both daughters, Nicola and Julia. It was the first time that we talked together in over 14 years – just the three of us. What a wonderful feeling! It warmed my heart.

In addition to using Facebook messenger video, we use FaceTime with other family members, and phone, text or email, often accompanied by photos. It is comforting to actually “see” a loved ones face rather than just hear their voice, but we make do with whatever works.

With both my knitting and work friends, we connect via Zoom, and with my public speaking group, Christopher Leadership Course, we use a professional Webex account. I am even starting up a Zoom peer support group, Journaling as a Wellness Tool, for women at the Ottawa Birth and Wellness Centre.

There really are so many different ways to keep up communication during the COVID pandemic. Last week, I called all of my neighbours to check in on them, see how they were coping. They all thanked me for calling, and very much appreciated my concern. Writing a letter to a loved one can help as well. Fortunately, everyone, including family, friends, co-workers and neighbours are all fine. They all are strictly following public health regulations. One of my neighbours has a daughter who is an ER doctor. I am always concerned for her safety and well-being, as is her mom. It is so hard for my neighbour not being able to see her daughter or her grandson. These are unprecedented times indeed. Our front line health care workers NEED us to stay home and follow public health rules.

During a time of crisis, it is so very important to stay connected with people. Be sure to keep communicating, whichever method works; just connect with people on a regular basis. You will feel better and your loved one will too! Increased communication helps with the loneliness you can feel from self-isolating and social distancing. Check in with family and friends, especially those who live alone or at higher risk. If you can, offer to help deliver groceries or other necessary items. Or just give them a regular check-in call.

Stay well! Stay 2 meters apart. Wash your hands. We’ve got this!

#stayhome

We are so fortunate to have so many different means of communicating in this day and age.

Spirituality and Mental Health – Kelley Raab – Guest Blog

Featured

Kelley is a psychotherapist, teacher and writer. She recently started a private practice specializing in Spiritually Integrated Therapy. Go to www.kelleyraab.ca to learn more.

Who Am I?

For me, both the question and the answer are to be found not in psychological assessment but in spiritual exploration. Psychologically, the question is a quagmire and points to the thorny problem of identity. Psychotherapist Mel Schwartz writes that “the more you seek to identify who you are, the more fragile you are likely to feel about yourself.” When faced with the question “Who Am I?” we may tend to think of various ways we define ourselves – such as husband, wife, mother, son, teacher, accountant, friend, etc. Or, we may describe ourselves using a mental health category, such as bipolar, schizophrenic, depressed, anxious, etc. We can easily see how such definitions pigeonhole us and inevitably fail to encompass the complexity of our lives.

Meditation teacher Matthew Flickstein recommends an exercise to address the question of “Who Am I?” First, list all the ways you have defined yourself over the years. The list may include anything, from career to relationships to phenotype or personality characteristics – short, tall, funny, serious, etc. Second, examine each self-definition to determine whether it exists as an absolute or merely in relation to some other characteristic. For example, I am short in relation to others around me being tall (particularly in North America). Sick is relative to being healthy. Our self-definitions, he states, prevent us from seeing the bigger picture of who we are, one that is non-conceptual; in essence, they restrict us from experiencing a deep knowing. And it is this non-conceptual knowing, according to Flickstein, that ultimately grants us spiritual freedom.

You may have heard the well-known phrase of Teilhard de Chardin: “We are not human beings having a spiritual experience. We are spiritual beings having a human experience.” What does it mean to live as a “spiritual being?” Synonyms for “spiritual” might include “sacred,” “transcendent,” “connected,” “self-aware,” “at peace,” “accepting.” “Being,” on the other hand, is often viewed in contrast to “doing.” Should we spend more time praying, meditating, taking things as they come? Probably. “Being” is a verb, so the words “evolving,” “changing,” “growing” come to mind – process versus goal, the idea of life as a spiritual journey.

I recently celebrated my retirement from The Royal, where I worked in Spiritual and Cultural Care for over fourteen years. Prior to The Royal I was a religious studies professor, also for fourteen years. To lose or relinquish a way that we have defined ourselves is always a life adjustment. There is grieving involved. I am no longer a chaplain or a university professor. So, who am I?

Letting go of self-definitions, however unsettling, is an opportunity for spiritual realization and growth. We limit ourselves by societal categories such as sick, healthy, well, unwell – constructs that are accentuated by comparing ourselves to the way we used to be or to how we view others (who are comparing themselves to us!). I may no longer be employed as a professor or chaplain, yet I am a spiritual being who continues to seek peace, meaning and joy in her life. I am eternally connected to Universal Energy, God, the Cosmos, or a Higher Power.

And so are you. As 2020 continues to unfold, I invite you to ponder the question, “Who Am I?”

References:

Flickstein, Matthew. The Meditator’s Workbook: A Journey to the Center. Boston, Wisdom Publications, 2009.

Schwartz, Mel. https://www.psychologytoday.com/us/blog/shift-mind/201006/who-am-i). Retrieved January 9, 2020.

With many of us having time on our hands, it is a good opportunity to contemplate, “Who am I?”

Mental Health and COVID- 19

Featured

By Anita Manley

The times are changing quickly, and we know now to self-isolate and only go out when absolutely necessary, wash your hands frequently with soap and water, don’t touch your face (especially nose, mouth and eyes), cough or sneeze into a tissue or crook of elbow…wash your hands, again.

A tip for washing your hands and your mental well being: List 4 gratitudes while washing for 20 seconds. For example, with a lather in hands while washing between fingers, thumbs, and back of hands — count — 1 and 2 and 3 and 4 and gratitude (I am grateful for the beautiful yellow tulips I bought) — 1 and 2 and 3 and 4 and gratitude (I am grateful for the sound of spring with the birds chirping outside) — 1 and 2 and 3 and 4 and gratitude (I am grateful for the health of my family) — and finally, 1 and 2 and 3 and 4 and gratitude (I am grateful for the time I have to focus on self-care). Rinse your hands and dry them. Now you have clean hands and an uplifted spirit, too.

It is normal to feel anxious, fearful, even panicked about the current global pandemic. In situations like these, Andrew Jacobs, a Psychologist at The Royal recommends making a list of things you do have control over. My list looks like this:

  • wash my hands frequently, always before eating and after coming in from outside.
  • don’t touch my face (unless I just washed my hands)
  • cough and sneeze into crook of elbow, or tissue – then wash hands
  • STAY HOME — I am fortunate to be able to do so.
  • only go out for essential items (effective today, I have decided to do online shopping for most items)
  • go for nature walks (try to get 10,000 steps in a day)
  • stay away from the gym (instead exercise at home or go for walks)
  • knit (I’m knitting beautiful headbands, in a brioche stitch, for friends/family)
  • write (writing in my blog after an absence and writing for a project requested months ago)
  • read all those books I have on my bedside table
  • listen to music, play music and have a sing along with my husband (a very talented musician)
  • bake
  • cook — try some new recipes
  • watch Netflix (catching up on episodes on my favourites list — watching with my partner)
  • Keep in touch with family/friends over text, social media, Zoom.
  • Hold essential meetings virtually
  • And for extra fun — I’m participating in a virtual knitting group on Tuesdays at lunch!

We can do this! Make your own list of things you CAN DO — so that you feel in control and empowered. It will lessen your anxiety.

You’ve GOT this!
From my friends at unsinkable.

The joy of music!

Featured

By Anita Manley

A recent study shows that music takes 13 minutes to “release sadness” and 9 minutes to make you happy. https://www.classicfm.com/music-news/music-to-release-sadness-and-feel-happier-study/?fbclid=IwAR0LeAgGxATyvxVpAUkHOS8amN-VObnrssGyee_EoYl4G-ARoZKBnTwuOh8

Listen to music!

Ever since I was a young kid, music has played a big role in my life. I used to listen to the American Top 40 with Casey Casem every week on CKGM radio from my bedroom in Beaconsfield, PQ. I’d be belting out the tunes as I sang into my round hair brush, admiring my form in the mirror — a rock star wanna be.

Whenever I am alone and perhaps not feeling the best, I turn on some of my favourite tunes. Music can be uplifting, spiritual, happy and sometimes sad — but it almost always takes you somewhere, on a journey. In order to get our groove on and into washing the dishes, my husband and I turn on some music so we can sing along and maybe do a little dancing in between washing and drying. The music seems to make the unsavory task of washing dishes go by faster, even making it somewhat enjoyable — dare I say! I also listen to a workout playlist when I am on the stationary bike, or while out on a walk along the canal.

Recently, on Valentines Day, I witnessed women living in supportive housing being absolutely joyful due to a couple of musicians who came and played their hearts out while the ladies sang and danced to some old style tunes. (Johnny Cash, The Beatles, Elvis, etc.) One of the ladies said to me “This sure beats me crying all night in my room and eating a dozen cupcakes by myself because I am alone on Valentines Day.” She was smiling and enjoying herself — because live music filled the air.

I often relate to the quote: “When you’re happy, you enjoy the music. When you’re sad you understand the lyrics.” — Frank Ocean

I cannot count the times, over the many years I was experiencing intense psychosis, that I could relate to all the lyrics of almost every song on the radio. I really felt as though most of these songs were either written by me, or written for me. I connected with them on such a deep and personal level.

Here are a few songs compiled into a list that people with mental health struggles might enjoy: https://www.huffingtonpost.ca/entry/songs-about-mental-health_l_5e326e79c5b69a19a4a9f977?guccounter=1

A couple of weekends ago, my husband and I went out to listen to some live, local talent. We never know what we are going to see or learn when we venture out to listen to music, but we always have a good time. On this occasion, my old university friend and award-winning singer/songwriter John Allaire was actually playing Chris Hadfield’s Space Guitar! No kidding — this guitar has been to space and John is the custodian.

So, be sure to listen to some music on a daily basis — it really can help you feel happier and you never know when it could become an “out-of-this-world experience”.

My friend, John Allaire (local musician), with Chris Hadfield’s Space Guitar.

How Winterlude helps beat Winter Blues

Featured

By Anita Manley

Every year in Ottawa, ever since I can remember (I lived here as early as 1986), there has been an urban winter celebration in Canada’s Capital Region. It is called Winterlude. This year, people from far and wide have been celebrating since January 31, and it will go on until Feb 17, 2020. Now I know many cities have winter festivals that are quite a lot of fun, but, in my opinion, nothing beats what we do here in the Nation’s Capital.

Firstly, we have the historic Rideau Canal, a UNESCO World Heritage Site which, each year (for the past 50 years), becomes the Rideau Canal Skateway, the world’s largest skating rink. It measures 7.8 km in length and has the equivalent surface area of 90 Olympic ice hockey rinks. Thousands of people from around the world come to skate on this canal. Locals get out to skate with family and friends, or they use it to commute to work or school. Non-skaters also enjoy walking along the edges, away from skaters. Of course, an outing along the canal would not be complete without visiting the Beavertails hut — celebrating 40 years of being in business this year. These yummy fried pieces of dough, shaped like a beaver’s tail are topped with a choice of 14 different flavours. My favourite Beavertail is sprinkled with cinnamon sugar and fresh lemon juice — a “Killalloo Sunrise”. If you talk to many parents, I’m sure you will often hear that a skate along the canal, with their children, must include a Beavertail and a hot chocolate.

Other outdoor events to enjoy during Winterlude are the ice and snow sculptures. These are beautiful and unique and spread out across Ottawa and Gatineau. There are other activities like snow slides for the kiddies and the introduction of snowboarding and downhill skiing — all at The Snowflake Kingdom, Jacques Cartier Park.

Other hot spots are Sparks Street where there is a light show and live entertainment, Bank Street and The Glebe (including the Aberdeen Pavilion).

There is really so much to do and see and many options to be active during Winterlude. It is bound to get even die-hard couch potatoes like me – outside, joining in on the fun. This past weekend, despite the sub-zero temperatures, the SUN was shining. All the more reason to get out and enjoy the festivities. Winterlude really does help beat the winter blues.

If you do not live in Ottawa, consider making it your next winter destination during Winterlude, when there is fun everywhere!

Me, enjoying a Maple Beavertail this year! Trying something new! It was yummy.
The very long lineup in front of the Beavertails hut (during Winterlude, 2020).