Triggers That Can Lead To Mental Illness

imHaving positive mental health means there is a balance in all parts of your life. (social, physical, spiritual, emotional, financial, and mental).

Mental health issues can cause a big change in the way a person thinks, feels, acts, and their ability to function on a daily basis. Mental illness has a huge affect on the quality of life of people living with these illnesses.

There is usually no one cause of a mental health problem:

  1. biological: chemistry in the brain or other body system
  2. psychological: issues with thought or emotion
  3. social: life events and stresses

Many factors can potentially trigger a period of poor mental health:

  • childhood abuse, trauma, or neglect
  • social isolation or loneliness
  • death of  a loved one
  • severe or long-term stress
  • unemployment or losing your job
  • social disadvantage, poverty or debt
  • homelessness or poor housing
  • caring for a family member
  • a long-term physical health condition
  • drug and alcohol misuse
  • domestic violence
  • significant trauma as an adult
  • genetic factors

There are two common forms of treatment for mental illness: talking treatments and medication.

  1. Talking treatments provide a regular time and space for you to talk about your thoughts and experiences and explore difficult feelings with a trained professional. This can include general counseling, psychotherapy, cognitive behavioral therapy, or psychological therapy.  These treatment options can help deal with a specific problem,and help cope with upsetting memories or experiences while develop helpful ways of dealing with  day-to-day life.
  1. Medication treatment is available by prescription medication.  Prescription medication doesn’t cure mental health problems, but can reduce many symptoms, which will help the individual cope with daily life.  Some common medication used for mental health are: antidepressants, anti-anxiety medication, sleeping pills, mood stabilizers and anti-psychotic medication.

It can be hard to recognize whether someone’s behavior is a result of an emotional incident, or a signal of mental illness. Short-lived feelings of sadness, loneliness or stress are part of our every day experiences, and help us  cope with more traumatic experiences in the future, however, when these emotions remain unchanged over time and start to interfere with day-to-day life, they could be signs of mental illness.

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It’s That Time Again…New Years Goals

imagesThis is the time of year when many of us start to take stock of our lives and make decision about how to improve ourselves.  Setting goals can be a great way to make changes in your life, but they can also be a source of stress for many people.

If you are always setting goals, you are actually saying, you’re not good enough until the goal is reached. Also, if you frequently quit your goals….. you can start to feel negative about yourself.

So the first question you should be asking is do you want to set a goal this year. Remember the goal doesn’t have to centre around you being a better you.  Why not try goals that incorporate your interests such as I will read five books this year, or I will cook a vegetarian meal once a month.

But if you are determined to set a new years goal ; below are some guidelines on setting goals.

 Only set one or two goals and make sure that the goals can be measured – Specific goals are more effective. An effective goal clearly indicates what you need to do to accomplish the task. This means that you must be able to measure the performance that relates to the specific goal. For example,  I need to spend less time on the social media… should be…I will spend 30 minutes less a day on the computer.

Set realistic goals – Goals should not be so big that you experience failure and frustration in trying to reach them. Once a goal has been chosen, make sure it includes a target date for accomplishing what you set out to achieve.

Goals should not be “set in stone” – Life sometimes gets “in-the-way” of our goal; so your goals may need to be revised in order to achieve them. Don’t feel discouraged if you need to “tweak” your original goal… stay positive.

Many folks use the SMART formula when setting goals: SMART is a mnemonic used by life coaches and motivators for a system of goal identification, setting, and achievement.

S – Specific: A specific goal is simple and easy to describe. Stating that you will start an exercise program is not specific. A specific goal is… I will start a yoga class two nights a week to improve my flexibility.

M – Measurable: You need to be able to tell if you are achieving your goal.

 A – Achievable: Don’t schedule your workouts  after work, when you know that your job will interfere with your ability to get to the gym. A better goal is to state that you will workout twice a week…. Remember you can always adjust your goals.

 R – Be Realistic: If you haven’t been exercising, and you’ve never done any fitness classes before,  sign up for a beginner class! Signing up for an intensive workout class will sabotage your goals.

 T – Timely: Set a clear time frame to achieve your goal. Always take time to celebrate your achievements. Reward your hard work along the way as you achieve the small goal.

Whatever system you decide to use, remember to stay positive, know that there will be set backs, and surrounding yourself with positive people who will be your cheerleaders.  Or, perhaps this will be the year that “you are perfect” just the way you are” and take a year off from goal setting!

Happy New Year!

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16 Ways To Increase Activity Into Your Daily Routine

recreational-activities-1Most of us want to increase our activity levels; but we never seem to find the time. “According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as ‘the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.”  This requires proper conditioning through both structured exercise and leisurely activities.

Here are a few tips to help you increase your activity levels without really trying.

At Home:

  • Join a walking/ running group
  • Walk the dog or your neighbour’s dog
  • Clean the house
  • Walk more and drive less
  • Do stretches and exercises while watching TV
  • Do yard work
  • Clean your house
  • While waiting for the water to boil, fill your time with angled push-ups on the counter
  • While brushing your teeth, fill your time with squats

At Work:

  • Get off public transit one stop earlier and walk the rest of the way
  • Park your car a few blocks away from the office and walk the rest of the way
  • Replace a coffee break with a quick 10-minute walk
  • Keep a water bottle at your desk and only fill it halfway so that you have to get up for refills throughout the day
  • Switch out your office chair for a stability ball or standing desk
  • Take calls standing up
  • Move around at work – try filing, copying,  or scanning

Every little bit  of activity adds up, and doing something is better than doing nothing.  Many of the activities listed above, involve working a wide range of muscle groups, through walking, bending, lifting and stretching.  You can purchase a fitness monitor: they are a great way to measure the amount of physical activity you are getting each day, and can also serve as a great motivator in your quest to becoming more active.

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How Acupuncture Can Help with a Cold or Flu

Treatment by acupunctureCan acupuncture help with a cold or flu?  The answer to that question is a resounding yes!

Acupuncture regulates the function of the immune system to give you a fighting chance against the common cold and flu. Acupuncture invigorates the organs of the body with fresh blood and body fluids, cleansing and helping to protect us by fortifying the body’s defensive barrier against foreign invaders such as viruses that cause seasonal illness.

The common cold and flu can occur during any time of the year, but is most prevalent during the fall and winter months Typical symptoms are headache, coughing, stuffy and running nose and body aches. Cold and flu are differentiated by their symptoms and treatment.

According to TCM (Traditional Chinese Medicine), there are three types of cold: wind cold, wind heat, and damp heat.

 Wind Cold:  Strong aversion to cold, minor fever, soreness and pain in limbs, itchy throat, white and thin phlegm, runny nose, clear nasal secretion and sneezing are symptomatic of wind cold.

Wind Heat:  Radiating headache, fever, running and stuffy nose, aversion to wind, sweating, sneezing, thirst, sore and swollen throat, coughing out thick, yellow phlegm and dry mouth are typical symptoms of wind heat.

 Damp Heat:  Headache, tiredness, stuffy or pressing sensation in the chest, nausea, and poor appetite,  are normally present with a damp heat cold.

Flu:  Flu can be spread rapidly through viral or bacterial infection in upper respiratory tract and gastrointestinal system.  The symptoms appear quickly, beginning with chills, then fever followed by the feeling of “achyness”. The flu can be accompanied by  symptoms of upper respiratory tract infection, including severe headache, red eyes, body aches and pain, fatigue, low energy, sinus congestion, running nose, sore and swollen throat, coughing and shortness of breath.

Prevention is the key to everything and TCM is no different. Patients will benefit much more from being treated prior to the onset of flu symptoms. However, if you start to exhibit symptoms of a cold or flu, then early intervention is the key to effective treatment. The sooner treatment is received for flu-like symptoms the faster and more effective acupuncture is.

To find out more about acupuncture and if it’s right  for you,  please contact Diversified Health Clinic.

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Holiday Anxiety

16513267_sThe holidays can be a stressful time and often those who suffer with anxiety feel symptoms increase and become out of control during this time of year.

Most people that feel anxious during the holidays are dealing with anxiety which includes persistent and excessive worry about activities or events.  The worry is usually out of proportion to the actual circumstance, and can interfere with the ability to cope with daily events.

Common anxiety signs and symptoms include; feeling nervous, having a sense of impending doom,  having rapid breathing and an increased heart rate, feeling tired, sweating, and trouble concentrating about anything other than the present worry.

By making some basic lifestyle changes, and taking small, and straightforward steps everyday you can manage and minimize your anxieties.

1. Remember to breath. Deep breathing triggers a relaxation response.  Inhale slowly to a count of four, hold your breath for a count of four, then slowly exhale to a count of four. Repeat this four or five times.

2. Get active. One of the best things to cope with anxiety is to get regular cardiovascular exercise.  A brisk 30 minute walk will release endorphins that will help reduce your anxiety. Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer which can improve your mood and help you stay healthy, and improve your sleep.

3. Make sleep a priority. Not getting enough sleep can trigger anxiety. If you’re having trouble sleeping, put away the smartphones and tablets and engage in relaxing activities several hours before bedtime.  These activities could include a relaxing bath, listening to soothing music, or reading a book. Many people with anxiety have trouble falling asleep, because at this time of night the brains starts to work “overtime”.   Try to focus your thinking on something like mental math. That could be counting backwards from 100, or reciting the times tables.  The result is to calm your mind and distract from your worries.

4. Engage with others and do something you like. Social support is helpful in managing stress and anxiety, so schedule a coffee date or go to lunch with a friend. Make sure you book an activity you enjoy, such as taking a walk, or going to a yoga class. Engaging in enjoyable activities will help to reduce your anxiety.

5. Limit time spent at holiday parties, especially if you’re feel stressed. How much time you spend at the party is not as important as being there. Also limit or avoid alcohol, sedatives, coffee and tea.

6. During the holidays, it can seem like every task takes three times as long; from air travel, to waiting in a line up. Instead of getting angry and irritated during these times, start a conversation with someone else standing beside you and wish them a happy holiday, or  “plug-in” and listen to your favourite piece of music, to help the time pass.

7. Lower your expectations, and keep your expectations of the season realistic.

8. Instead of spending every night at a holiday function, take time out, and spend a quiet evening at home. Watch a movie or have a game night with your family or just spend time being by yourself.

By taking small steps everyday, you can minimize your anxiety and cope more effectively throughout the Holiday season.

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The Best 2017 New Years Resolutions Guide

Article by Snack Nation

Setting goals and sticking to them isn’t easy. In fact, 73% of people give up on their resolutions before meeting their goals. But I don’t want you to be another person who falls into that category. This can be the year that you accomplish everything you set out to do!

At one of our recent team personal development sessions, I spoke with the team about goal setting. On of the most important things we talked about is the common mistakes people make when they set goals and how to overcome them.

We recorded this presentation so that we could share it with all of you.

First, Download the “High Five” Goals Worksheet 

Next, Watch the Video! You’ll learn how to fill out the worksheet, and hopefully pick up a few more goal setting tips along the way.

Please click this link to see the entire article.

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9 Ways to Avoid The “Seasonal Blues”

Beating the “Seasonal Blues”During this time of year it is easy to feel stressed-out and overwhelmed; so we’ve rounded up 9 ways to help you escape the seasonal blues.

Do Less – Enjoy More

Most of us go overboard to please others especially during the holidays, from shopping, family obligations to attending numerous events. This season why not take care of yourself, and say no to one or two activities!

Say Good-Bye To Perfection

Remember that the world is not going to end if your home is not “Martha Stewart” perfect, or if you have a pile of laundry on the kitchen table. Use your energy and focus on the important things – the people in your life.  As author Richard Carlson wrote “Don’t sweat the small stuff “!

Stop Over Scheduling

If you can’t slow down and relax during this time of year, when can you?  Your daily agenda shouldn’t make you feel stressed and overwhelmed. Slow down, simplify your schedule and learn how to delegate!

Find Time To Exercise

It may be the last thing you feel like doing when you’re stressed out, but going for a walk or attending a Pilates class can actually make you feel better. Research has found that exercise can boost your mood for up to 12 hours and can decreases anxiety.  So get out of the house and go for a brisk, 20 minute walk every day.

Health Maintenance

Take some time for yourself and schedule a massage or an acupuncture session; your health care practitioners can help you keep healthy and feeling fit.

Put Down the iPhone

Enjoy spending time with your family and friends without the constant buzz of your smart phone.  It becomes a habit that is very hard to stop, and repetitively looking at your phone is exhausting, and contributes to mounting stress.

Re-Think Old Customs

Ending old customs can be a good policy if you’re a lone or grieving.  Start some new traditions that will have happy memories associated with them.

Positive Thinking

Negative thoughts drain you of energy and keep you from being in the present moment. The more you give in to your negative thoughts, the stronger they become. On-the-other hand, a small positive thought can have the same effect -developing into a beautiful positive outcome.

Get More Sleep

Don’t underestimate the value of the power napor a good night’s sleep.  Light exercise like yoga or walking at night can help sleep as it releases tension without over stimulating the body.

Music can also help by soothing your mind and body as well as meditation, which can relieve stress in the body and mind. It’s a great technique to use before bedtime because it relaxes the body, clears the mind, and creates inner peace.

Put yourself first for a while. Take care of yourself, pay attention to your needs and desires, and find the courage to do something about them.

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6 Ways To Avoid Getting Sick During The Holidays

cold-and-flu-185711581With winter fast approaching, the cold and flu season is just around the corner.  So how can you avoid getting sick during the Holidays? Try to incorporate these 6 easy tips into your every day routines.

  • Hand sanitizer and hand washing

When hand sanitizers are used correctly, they can eliminate up to 99.9% of germs.  Make sure you use enough product so your hands still feel damp after rubbing together for 10 to 15 seconds, and that the product has at least a 60% alcohol content.

If you are washing your hands with soap; wet your hands with running water, apply soap, lather well and rub your hands vigorously for at least 20 seconds.

  • Extra package of pens

Cold and flu germs are easily passed through hand-to-hand contact, and using someone’s pen is a good way to come into contact with germs. Having your own supply of inexpensive pens will keep you safe from unwanted germs.

  • Phones and keyboards

Just as with pens, phones and keyboards can be a “mine field” of germs. Make sure to have a small package of anti bacterial wet wipes with you…. and don’t be afraid to use them!

  •  Schedule a massage

Getting a massage, can reduce stress and increase serotonin and dopamine, which are mood boosters that can help protect and increase your body’s immune system.

  • Stay hydrated

With the cooler weather, many of us forget to drink enough water. You still need to aim for about two litres of water daily for your body to function at peak performance.

  •  Increase spices and digestion friendly foods 

Many digestion friendly foods and spices have the added benefit of boosting your immune system with their  antibacterial properties. Try adding dark greens, berries, garlic, onions, ginger, cumin, and oregano to your meals.  You can also strengthen your body’s defenses by eating foods that contain natural probiotics like yogurt, miso soup, and pickled foods like sauerkraut and pickles.

These are just some of the simple things you can do to strengthen you immune system, so you can avoid getting a cold or flu this winter!

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Walking For Exercise

running-shoes_13602015Want to feel healthy, more energetic, less stiff…then get out and walk! The average person will walk approx.115,000 miles in a lifetime which is more than four trips around the earth’s equator.

The benefits of walking, go on and on. The Canadian Podiatric Medical Association recommends walking to ward off a number of related illnesses. Following is a list of benefits:

  • Strengthens your heart and lungs, and improves circulation.
  • Reduces obesity and high blood pressure.
  • Boosts your metabolic rate and lowers your cholesterol.
  • Improves muscle tone.
  • Reduces stress and tension.
  • Reduces arthritis pain; stops bone tissue decay.

Walking actually strengthens your heart and lungs…thereby improving circulation. Your heart is a muscle, so it is increasing in strength just as leg muscles increase in strength when they work out.

Circulatory fitness is measured by how much oxygen you transport in your bloodstream to the muscles and how much of the oxygen the muscles use. The more fit you are, the more oxygen you can use (and the more calories you burn). By walking, you elevate your heart rate and, you teach the body how to use oxygen efficiently.

The a good healthy walk should make you “warm and slightly out of breath.” Compared to rigorous sports such as racquetball or running, walking burns less, but it is an activity you can do on a regular basis.

Waking is far more effective for body endurance, tone and overall health. Walking consistently everyday, will have a more positive effect on your body rather than a two hour golf game once a week.

Many physicians recommend adding regular walking and exercise as a natural treatment to relieve a bout of depression. The cause of depression is related to brain chemistry. By getting your brain to release more of the happy chemicals – the endorphins – you achieve naturally what many prescription drugs and herbs try to do.

Walking tips:

  • Move at a steady pace. Move briskly enough to make your heart beat faster.
  • Breathe deeply.
  • Keep good posture. Walk with your head erect, back straight, abdomen flat.
  • Swing your arms, and keep them relaxed
  • Maintain proper foot motion. As you walk, land on the heel of your foot and roll forward to push off on the ball of your foot.

Waking can improve your health, your mental abilities, and allow you to enjoy nature; just by putting one foot in front of the other.

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How Sick Is Too Sick To Go To Work?

headacheYour throat feels sore, your nose is “snuffy” and your body aches. The first question most folks ask is what do I have; the second question is, I wonder if I am contagious, and the last question is, should I go to work?

How do you know if you’re contagious?

The flu is a viral infection with symptoms that range from a runny nose, watery eyes, sore throat, a cough, general body aches and pains, and a fever.

Unlike a cold, the flu penetrates deeper into the respiratory tract, accompanied with a high fever.  The flu normally goes away in about seven days, although some symptoms such as a cough can persists for many days.

The flu is contagious a day before and five to seven days after it begins.  You can go back to work, without worrying that you are contagious when a full 24  hours without a fever has occurred.

Colds can also  be caused by viruses with symptoms similar to the flu, such as a runny nose, watery eyes, and a cough. There is normally no fever associated with the common cold.

A cold usually lasts five to seven days, with varying degrees of symptoms and will be contagious from one day before you experience symptoms up until your sneezing, runny nose and cough stops.

When to Stay Home:

How well can you carry out your work duties? If you are feeling poorly, there’s a good chance you will not be at your best.  Try to work from home, re-arrange meetings, and use technology as much as possible.

If you have a viral or bacterial illness,  you are contagious, and going into work will expose your coworkers and clients, and in turn they will infect others.

Are you taking any medications that could impair your ability to think, work, or drive? If yes, stay at home.

Will resting help heal the body faster? By going back to work when you are still sick, you can actually make yourself  sicker. By letting your body fight the infection from home for the first day or two, you will be more likely to have a stronger body and be able to manage going back to work, without a relapse.

When in doubt about what type of illness you have, contact your doctor, walk-in clinic or health care practitioner.

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