 As the world continues to grapple with the coronavirus outbreak, you — like so many people in the world right now — may be feeling a heightened sense of anxiety. Often this anxiety is caused by an extraordinary sense of uncertainty about the future: “how will this crisis affect my loved ones?”, “what will happen to my job?”, “when will things go back to normal?” As humans, our natural reaction to a future that remains uncertain is to feel fear. The emotion of fear can feel uncomfortable and difficult to regulate. When regulation becomes challenging we will often fall into a state of fight/flight/freeze, a normal biological reaction when we perceive an imminent threat to our physical safety. During these uncertain times, our ability to cope and regulate our emotions can become even more challenging. It is important to remember that we are not alone and that we are all going through this together. The question is, during this time of increased stress and anxiety, how do we make sure to take care of ourselves? COPING WITH CORONAVIRUS ANXIETY Fear and anxiety are subjective emotions and so are the ways we cope with them. Here are some different strategies that may help if you’re feeling extra anxious about life right now:
Times of upheaval and uncertainty, like the unfolding coronavirus crisis we’re all living through, can lead us to feel more fearful and anxious. If you find yourself struggling right now, consider the above strategies and always reach out if you need additional support. Wishing you comfort and peace of mind. RELATED LINKS: Eco-Anxiety: How to Cope with Climate-Related Stress Understanding the Symptoms, Triggers and Treatment of Panic Attacks Panic Attacks and Panic Disorders: What’s the Difference?
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 Today’s blog entry focuses on the early stages of the therapeutic process: finding a therapist that’s right for you. I’m posting on this theme to clarify some of the confusion that still exists and to provide a roadmap for anyone interested in taking the next step on their mental health journey. THE ROAD TO THERAPY The decision to start therapy isn’t made lightly in most cases. It can be daunting if you don’t know what to expect and can feel like an expensive or time-consuming exercise you just don’t have room for in your already busy life. Perhaps the biggest deterrent to seeking therapy, however, is the ongoing stigma attached to it and the fear that getting professional help is a sign of failure or weakness. Research shows that men are particularly resistant to therapy because of concerns that society will look down on guys “who can't ‘tough it out.’” Of course, the opposite is in fact true: therapy can be incredibly beneficial and takes great courage; it is nothing to ever be embarrassed or ashamed of. FINDING THE RIGHT THERAPIST Once you’ve made the important decision to see a therapist, the next step is finding the right one. Finding a therapist in a large metropolitan city like Toronto can be overwhelming. With that said, it is important to remember that therapists, much like their clients, are all different. They have unique disciplines, areas of specialization, educational backgrounds and personalities that all contribute to their overall approach. Searching for the right therapist requires patience, effort and even an actual session or two to determine whether they are a good fit for your needs. Ultimately, the key to making progress in therapy is finding someone you trust and can connect with in a meaningful way. Here are some steps for finding a therapist that’s right for you:
The decision to embark on therapy is a big step in anyone’s life. Afterall, it takes courage to admit we don’t have all the answers and might need some extra help. Doing the necessary diligence, as I outlined above, will go a long way to helping you find the right therapist in Toronto and set you on a path to progress in your mental health journey. RELATED LINKS: Stop Mental Health Stigma! The Pursuit of Happiness  I routinely meet with people who are struggling with the pressures of raising kids. It’s a 24/7 job that can spark a roller coaster of emotions depending on the day: fear, resentment, joy, frustration….and that’s just before breakfast. But one of the most common emotions that my therapy clients struggle with goes to the heart of how they see themselves as parents. And that feeling is shame. WHAT IS SHAME? The experience of shame is deeply personal and can make us question how we see ourselves in everyday life. As a parent, shame can lead to feelings of unworthiness and self-doubt around how we’re bringing up the next generation, particularly when certain parts don’t work out as we envisioned or planned. WHERE DOES SHAME COME FROM? Moms and dads often have an image in their mind of what parenting ‘should’ look like. Aptly coined the ’myth of the perfect parent’, this romanticized outlook is usually formed before the babies are even born and the messiness (literally and figuratively) or parenting truly sets in. This universal idea of what parenting ‘should’ look like can also give rise to a million smaller ‘shoulds’ that creep into our everyday thinking. For example: I should be breastfeeding my baby. I should be balancing career and family. I should always enjoy spending time with my kids. I should never yell or show frustration. The trouble with all these ’shoulds’ is that they put an unrealistic pressure on moms and dads to parent a certain way and can lead to feelings of defeat when things don’t work out. This disconnect between expectation and reality is where shame starts to set in. WHAT ELSE IS AT PLAY? While the issue of shame around parenting isn’t anything new, certain aspects of modern life aren’t helping. Social media, for example, has made it easier than ever to compare ourselves to one another and fill our minds with doubt about what we should and shouldn’t be doing as parents. Just last year, a survey of 500 Canadian women revealed that 82% of moms compare themselves to other moms online and 69% said they have “insecurities about motherhood” due to social media. SO, WHAT CAN BE DONE? Despite the emotional challenges of parenting in today’s world, there are strategies that can help:
RELATED LINKS: The Underexplored Issue of Postpartum Anxiety Lowering the Stress of Summer Parenting Surviving Motherhood: 5 Tips to Help Avoid Burnout  The end of December is synonymous with celebration, but it also signals the start of another time-honoured tradition: making new year’s resolutions. The act of pledging to start doing something “good” or stop doing something “bad” is one that’s observed by many Canadians annually. But, is it a healthy way to start the year? You may be surprised to read this, but I don’t think it is. THE DOWNSIDE OF MAKING BIG PROMISES According to a recent study, the top 10 New Year’s resolutions for 2019 were:
When you combine this list with the fact 80 percent of resolutions fail by February, the cracks in this longstanding ritual begin to appear. Overhauling aspects of our lifestyle is challenging at any time of year, but particularly when its tied — not to internal motivation or readiness — but to a fixed date on the calendar. If we pledge to make major and unrealistic changes without actually being ready, the chances of failure increase and we can end up feeling more demoralized and unhappy than before we started. AN ALTERNATIVE APPROACH Rather than making lofty and life-altering resolutions at the start of the year, I suggest approaching January 1st with a renewed commitment to wellness and self-care. Life can be frenzied and stressful enough without piling on a list of new tasks to achieve. I’d prefer, instead, my clients focus on learning who they are and how to healthily move forward when life doesn’t go as planned. In dedicating more time to personal wellness and less time to pressure-driven goals, we can hopefully strive for a healthier, wiser and more improved self in 2020. Wishing you a peaceful and happy New Year!  ‘Tis the season for family gatherings and while many people enjoy reconnecting with relatives at this time of year, others feel less than cheerful about it. Why? There are several reasons someone may dread a holiday get together, but one that’s come up a lot in recent weeks is the unease some clients have expressed around spending time with a toxic family member. If you’re struggling with a similar worry in the lead up to the holidays, below are some self-care tips and strategies that may help.
If you have decided to attend:
This time of year is merry for some and challenging for others. If you’re concerned about encountering a toxic family member during the holidays, consider the above steps and reach out to a therapy professional if you need additional strategies or support. Wishing you a peaceful and joyous holiday season.  It’s not an official diagnosis, but the term “eco-anxiety” has gone mainstream as a way of describing the stress or despair some people feel when it comes to climate change. And it’s not hard to see why. Dire assessments about the environment and seemingly non-stop images of natural disasters have permeated our lives near constantly. Sixteen-year-old activist Greta Thunberg captured international attention in September when she was literally moved to tears describing “the beginning of a mass extinction” due to global warming. THE STRUGGLE IS REAL A 2017 American Psychological Association study revealed that climate change can affect individual mental health in a variety ways and can lead to stress-related problems from depression to substance abuse. On a macro level, environmental upheaval (i.e. from droughts or flooding) can displace entire communities and lead to long-term feelings of insecurity, powerlessness and fear. To further understand the real-time impact of climate change on our psyche, look no further than the results of a recent U.S. study that found 20 percent of millennials believe climate change will lead to the end of human civilization in their lifetime. So, what can be done to overcome eco-anxiety? TIPS AND STRATEGIES Being conscious of climate change is important but it's necessary to have coping strategies if your concern becomes too consuming. Here are some solutions for managing climate-related stress.
 We were blessed with a beautiful summer here in Ontario, which makes the inevitable start of winter a tough pill to swallow. And while cold temperatures combined with shorter days can irk even the toughest Canadians on occasion, some people struggle intensely when the mercury takes a dip. I’m speaking today about Seasonal Affective Disorder. UNDERSTANDING SEASONAL AFFECTIVE DISORDER Seasonal Affective Disorder, commonly known as S.A.D., is a type of depression linked to changes in the weather that typically sets in during the fall and winter months. Research suggests S.A.D. is caused by fluctuations in sunlight that can disrupt a person’s biological clock and lead to feelings of sadness and depression. Lack of sunlight is also believed to impact important brain chemicals, like serotonin and dopamine, that are directly linked to behaviour, cognition and mood. WHAT ARE THE SIGNS OF S.A.D. AND WHO IS MOST AT RISK? Symptoms of S.A.D. generally turn “on” and “off” at similar times each year and can range in severity from behavioural to physical. People suffering from S.A.D. may notice a drop in energy levels, changes in mood, appetite or sleep patterns, difficulty concentrating and an overall sense of sadness that lasts for days or weeks on end. Studies show women and young peopleare most at risk for developing S.A.D. It’s also more common for people with a family history of the condition and those living in places with major swings in daylight hours throughout the year (i.e., people living far north or far south of the equator). STRATEGIES AND TREATMENT While we can’t change the weather or the hours of sunlight in a day, we can change how we cope when the seasons turn.
With daylight savings and the start of colder temperatures, it’s clear that seasonal change is upon us. Be on alert for signs of S.A.D. and consider the above strategies to help yourself or your loved ones overcome it.  You knew things would be different, but maybe you weren’t prepared for how different.
From leaving the security of your parent’s house to finding yourself plunked inside a giant lecture hall (um…who are all these people?), the shift from high school to university is a big one. So big, in fact, that it’s a common issue I discuss with my adolescent clients. CHANGING COURSE The transition to post-secondary can be broken down into three distinct areas of change: personal, social and academic.
STRATEGIES 101 If you’re finding the shift from high school to post-secondary to be challenging, consider the below strategies to help ease the change.
The transition to post-secondary is a major milestone in any student’s life and while the change may go seamlessly for some, it may be more difficult for others. If you or someone you know is having difficulty adjusting to university life, consider the above strategies or reach out to a therapy professional for additional support.  It’s hard to believe September is just around the corner and these lazy days of summer will soon give way to fall routines. For children and parents alike, this time of year tends to be filled with mixed emotions as excitement blends with nervousness in the lead up to a new school year. These feelings are common and completely normal, especially in the case of new or first-time students. If your child is feeling a tad anxious ahead of the new school year, below are some tips that may help ease their anxiety and calm your nerves too.
Switching from summer mode to school mode is always an adjustment, but with the right outlook and approach, it can go smoothly. Consider the above strategies for making the next few weeks a positive transition for the whole family. o edit.  It’s the postpartum struggle almost no one talks about. Like new moms, new dads can also suffer the devastating effects of depression in the periods before, during and after pregnancy. But since men don’t endure the hormonal fluctuations associated with childbirth, a common misconception is they must be exempt from struggles like postpartum depression (PPD). This couldn’t be further from the truth. A 2015 Canadian study revealedthat roughly 13% of first-time fathers experienced “elevated depressive symptoms” during the latter stages of their partner’s pregnancy. Even starker is the fact that an overwhelming majority (80%)of men refuse to seek medical care until convinced by their spouse, likely due do the ongoing stigma and misinformation surrounding male PPD. SYMPTOMS & FACTORS Similar to new moms, symptoms of PPD in new dads can range in severity and adopt many different forms. Below are some common examples:
While a personal or family history of depression can be a contributing factor in PPD among men, other considerations may also be at play, including:
TREATMENT As I mentioned above, an overwhelming majority of men suffering with PPD refuse to get help until persuaded by their partner. Research shows, however, that speaking with a registered therapist can be very effective in treating symptoms of perinatal depression in men. In addition, online support groups are available for those wishing to share their experiences anonymously. Medication may also be prescribed in the most extreme PPD cases. The important thing to remember is that male PPD is nothing to be ashamed of. It can be overcome and support is always available. |
AuthorLindsay Ross, MSW RSW, is a clinical social worker in private practice in Toronto, Ontario. Archives
March 2020
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