Did you know that according to the Canadian Mental Health Association (CMHA), mood and anxiety disorders impact an estimated 22% of the Canadian population but that 60% of people with a mental health problem or illness won’t seek help for fear of being labeled (Mental Health Commission of Canada). Working in the field of mental health and having the privilege of meeting the amazing men, women and children who have in some way been touched by mental illness has opened my eyes to the discrimination that they have all faced. The courage to come forward and ask for help in a country that continues to stigmatize its sufferers is inspiring to any mental health practitioner.
So how is it that in a country like Canada only 1 out of 5 children who need mental health services receives them (CMHA) and less than 4% of medical research funding goes to mental illness research (Canadian Alliance on Mental Illness and Mental Health)? I believe that it is a result of stigma.
What is Stigma?
Stigma is a set of negative beliefs and behaviours held by society or a group of people. Stigma spreads fear and misinformation and creates and perpetuates stereotypes. When it comes to mental illness, people are met with stigma at schools, in the workplace, hospitals, local communities as well as by their friends and family. According to the Canadian Medical Association, 2 in 3 people suffer in silence fearing judgment and rejection. Because of stigma, these individuals are not able to access the resources that are necessary for treatment and recovery. They continue to live and suffer in silence.
Here are just a few programs in Canada whose purpose is to reduce mental health stigma:
Opening Minds Initiative
The Mental Health Commission of Canada has created an Opening Minds Initiative, in partnership with 110 organizations, whose aim is to “reduce discrimination by changing negative behaviours and attitudes often associated with mental health problems and mental illness.” Opening Minds has evaluated anti-stigma programs across the country to identify those that are effective and should be continued or replicated. They have targeted four key areas: healthcare providers, youth, the workforce and the media. Opening minds is now in the phase of using their research to promote and launch anti-stigma programs across the country.
Let’s Talk Day
Every January, Bell Canada participates in a Let’s Talk day. This year it was on January 27th. Its purpose is to drive awareness and understanding of mental health by creating a national conversation to help reduce stigma. With the power of social media and with the help of their celebrity ambassadors, Bell Canada hopes to break the silence that surrounds mental health and to provide a voice to those who have been touched by mental illness. It also hopes to raise much needed money for programs.
Mental Illness Awareness Week
Mental Illness Awareness Week is an annual national campaign to increase public education associated with the realities of mental health and illness. In 2015, the week took place October 4th-10th. One of its major initiatives is its Faces of Mental Illness Campaign. Throughout the campaign, individuals are nominated to represent the many faces of mental illness in Canada. Their unique journeys and backgrounds are told through public service announcements that are aired over a variety of media outlets. Its hope is to initiate and increase discussion for the purpose of increasing awareness and decreasing stigma.
It is only when people increase communication and become more educated about the realities of mental health can the veil of stigma be lifted. Only then can those who are living with mental illness feel they don't have to suffer in fear and isolation.
For more information:
For many, coming to the realization that the issues they face are more than they can handle alone can be overwhelming. Unfortunately, there is still a lot of stigma around mental health and misconceptions about the therapeutic process that can be confusing for a lot of people. Once a person has made the decision that they would like to seek out therapy, their next task is to find a therapist that’s right for them.
It is important to remember that finding the right therapist can take time and patience. Often times it can take a few sessions before you can evaluate whether you are able to connect and trust the therapist. Without this connection or trust it will be difficult to make any sort of significant progress in your therapy.
Here are some tips on how to find the right therapist for you:
1. Make a list of names.
When you have decided that you would like to start therapy it can be beneficial to make an appointment with your family physician. Not only are you informing them of a decision that you’ve made regarding your health but often your physician has a list of therapists that they have worked with and referred other patients to in the community. Family and friends may also be a good resource for referrals as they may know others who have had personal experiences with a particular therapist.
Once you have collected a list of therapists it will be important to start finding out more information about them. What is their professional designation, are they covered by OHIP or insurance, where are they located, what are their areas of expertise, and so on. Depending on what you are looking for in a therapist will guide your research.
3. Reach out.
Once you have narrowed your list down, contact the therapist either by phone or email. Often times contacting the person by telephone can be extremely beneficial. Many clients can make an initial assessment of how comfortable they felt with the conversation, whether the therapist was sincere and helpful and whether an initial connection was made. It can also be a good way of attaining more information about the therapist’s treatment philosophy, specializations, fees and any other questions you may have.
4. The initial sessions.
Like with any new relationship it can take time to build trust and feel comfortable with a therapist. The first few sessions are often a trial for both the client and therapist to determine whether a positive working relationship can be established. Some questions to reflect on after each session that can help you determine whether the therapist is a right fit for you can include: 1) Is the therapist non-judgemental, sincere, understanding, patient, informed and in tune with my emotions? 2) Does the therapist have appropriate boundaries and has he/she discussed their limits of confidentiality? If after 3 sessions you continue to feel that the therapist is not providing you with a trusting and sympathetic environment or you feel that the relationship is just not the right fit then it may be time to move on. Try not to feel discouraged if this happens to you. Unfortunately, a lot of people have a tendency to give up on therapy after discontinuing with one therapist. Again, finding a therapist can take time but once you have found the right person the benefits can be invaluable!
On a day like today, with the sun shining and the mild temperatures, it’s easy to forget that we are entering into the coldest and shortest days of the year. For some people, autumn is received with a great deal of excitement. The changing and falling of the leaves, the crisp air, the coming of the holidays, ski and hockey season are often welcomed with enthusiasm. But for many people, autumn and the anticipation of winter may bring worry of the impending winter blues.
What are the winter blues?
As the days get shorter and the temperature grows colder, many of us start to feel more tired, sluggish and down. It can be hard to get out of bed in the morning, maintain energy levels throughout the day and feel motivated to exercise, socialize and even do basic errands. The reduced amount of sunlight that comes with shorter days is often linked to feeling down. The main theory is that the lack of sunlight can have an affect on certain hormones your body produces. Melatonin, a hormone that makes you feel sleepy and helps control your sleep and walk cycles, may be produced in higher levels in the winter. As well, serotonin, a hormone that impacts your mood, appetite and sleep, may be produced in lesser amounts during these months and can result in lower mood.
Here are some tips to help combat the winter blues:
1) Get Some Light
It is so tempting to stay inside when it is cold and miserable outside. Try to resist this urge and get yourself out of the house or office a few times a day. Getting enough sunlight is the most important. Even if it’s a cloudy day, a walk around the block or to your local coffee shop can wake you up and increase your mood. If it's a blizzard outside, even absorbing some light from the window or from a light box (emits artificial light) for 20 minutes a day can make a difference.
When you exercise, your body naturally releases chemicals called endorphins. These endorphins can reduce stress, improve feelings of anxiety and depression, boost self-esteem and improve sleep. Even short episodes of physical activity can have a big impact.
Again, as much as you may be tempted to stay in the warm comforts of your home, being around other people can lift your spirits. If you are at work, go out for lunch with co-workers. If you are at home with the kids, schedule a play date. It not only can boost your mood but can also reduce your feelings of isolation and loneliness.
4) Take Care of Yourself
Give yourself some permission for some pampering. It can be as indulgent as going for a massage or as simple as taking a bath or reading a book. Self-care is important all year round to promote mental wellness but especially during the cold winter months.
Seasonal Affective Disorder (SAD)
If your winter blues symptoms become more intense and persistent you may actually be suffering from seasonal affective disorder (SAD) or winter depression. Please seek medical care immediately from your family doctor or psychiatrist.
Today is a day of new beginnings. As a person who has never been particularly tech savvy, I am thrilled to welcome you to my new website and blog! Lindsay Ross Counselling is a new and exciting next step in my career as a clinical social worker, therapist and counsellor. I am hoping this blog will allow you to get to know more about me, my private practice and the many issues that individuals, families and couples are faced with every day.
With new beginnings comes change. Through my years working with clients in hospitals and in private practice I have learned that change is never easy. Those who resist change can often get stuck in a routine pattern of behaviours, thoughts and feelings. Sometimes this “stuckness” can get in the way of accomplishing goals, bettering relationships and improving both physical and mental wellness.
For many people change can be filled with hope, positivity and enthusiasm. It can also bring up feelings of loss, insecurity and worry. Often all of these feelings can be experienced simultaneously. Change is a normal and expected part of life. Starting high school, moving away to university, beginning a new job, getting married, having a baby and retirement are all common life transitions. Others can bring on more challenging feelings and emotions such as death of a loved one or friend, divorce, loss of a job or being diagnosed with an illness or disability. How one copes with these changes can have a major impact on a person’s psychological and physical well-being.
Do you find change and new transitions to be hard? You are not alone. Here are some practical tools to consider:
So, as I now move into this new chapter of my career, I welcome my new beginnings with open arms and I look forward to sharing them with all of you!
Have a thoughtful day!