Mental Health is Health.
As World Mental Health Day (Sun. Oct. 10th) has come and gone, I’ve been thinking more about mental health and hoping that you’re doing well. If you’ve been struggling, know that you are not alone and that it’s okay to not to be okay.
The overall objective of this year’s World Mental Health Day was to raise awareness of mental health issues worldwide and mobilize efforts in support of mental health. The World Health Organization (WHO) has acknowledged that the COVID-19 pandemic has significantly impacted mental health. We’ve all struggled with isolation and uncertainty, and in addition to this, you might also be dealing with illness, death, job loss and financial struggles in your own family. Some individuals have been particularly affected, including all frontline workers in health, teaching, first responders, truck drivers, farmers, grocery store staff, and those with pre-existing mental health conditions.
The number of individuals grappling with mental health issues in the last 18 months has increased, but 1 in 5 Canadians experiences a mental illness or addiction problem in any given year. By the time Canadians reach 40 years of age, 1 in 2 have—or have had—a mental illness. “(1)
The statistics are based on individuals that have disclosed, so I imagine that the numbers are even higher. I feel that most of us will struggle with mental health challenges at some point in our life. It seems overwhelming but doesn’t have to be hopeless because many individuals recover with appropriate treatment and support. The challenge can be accessing support because there are limited resources and to be comfortable taking the first step because the stigma of mental illness is still quite common.
If you are struggling:
1. Talk to someone you trust.
2. Talk to your family doctor.
3. Consider a referral to a therapist or other mental health specialist.
4. I’m not one to push medication, but they can certainly be helpful if you’ve had little success with other approaches.
5. Take a holistic approach to your self-care, focusing on nutrition, movement, sleep and stress management.
If you know someone that is struggling:
Check in on them, even if you feel that they would rather be left alone, or they told you that they don’t want to talk. There are many easy ways to connect: reach out via email or text, letting them know that you are thinking about them. Send them a card or flowers, or drop off some food. Go for a short walk or take them to an uplifting movie. Most importantly, LISTEN~ Don’t treat them differently than someone recovering from surgery or dealing with a serious illness. Did you know that psychiatric hospitals don’t have gift shops? I still find this so shocking. There is an enormous misunderstanding of what someone is going through when struggling with their emotions, and everyone’s experience is different, but don’t underestimate the importance of reaching out. There is discomfort because people don’t know what to say or do. Ask. It’s possible that the individual won’t be able to articulate what they need; if so, then figure out ways to support them.
I encourage everyone to make an effort to check in on family or friends that might be struggling. If you are the one struggling, then please talk to someone.
Some Mental Health Resources
These resources are based in Ontario. If you do not live in Ontario, please check your local mental health agencies for resources.
(I’ve listed a few below)
Barrett Centre for Crisis Support: 24hr mental health crisis line. 24-hour crisis line-905-529-7878.
Breaking Free Online
A free online therapy tool designed to help Ontarians ages 16 and older reduce or stop the use of over 70 substances, such as tobacco, alcohol and drugs, including opioids.
Internet-Based Cognitive Behavioural Therapy (iCBT)
iCBT is a practical, short-term program delivered online. It helps people develop skills and strategies to address mild to moderate anxiety and/or depression symptoms.
To learn more and get services, contact either:
BounceBack®
A free cognitive behavioural therapy (CBT) program that offers guided mental health self-help supports for adults and youth 15 and older.
ConnexOntario Helpline
Yoga & Mental Health
Yoga has helped my mental health enormously. It did not cure my depression or anxiety, but in conjunction with extreme self-care, therapy and, at times, medication, it has helped me manage my symptoms, and I haven’t had a serious episode since 2013.
When I had a serious bout of depression in 2002 and needed to go on sick leave, I was in terrible shape. I practiced yoga and meditation but was very inconsistent. I was unaware that I was unravelling and had to be peeled off the floor and told to take some time off. I spent most of my leave on the couch weeping and staring at the ceiling. I did slowly recover with the help of meds and a great therapist, but it took a long time, and a year later, I was still struggling.
Before my 2013 mental health leave, I had a regular meditation and yoga practice for many years, and I’m so grateful because my practice helped me tune into what was going on with me, and I knew that I wasn’t myself. Instead of waiting until I completely fell apart, I went to my boss and told him that I needed to take a leave. I took 4 months off, and this was a completely different experience. I knew what I needed, asked for it, and paid full attention to how I felt. At the beginning of my leave, I was pretty agitated, so I pulled back in my yoga and meditation practice and focused on going for walks every day. Once I felt calmer, I couldn’t meditate on my own, so I followed a guided meditation and focused on doing one very slow round of the sun salutation daily. After a few weeks, I was able to do more yoga and shifted my meditation practice again. After 4 months, I felt rested, restored and recharged and returned to work completely fine.
A regular yoga and meditation practice has transformed my inner landscape. I can say that yoga hasn’t cured anything for me, but it has changed my life over time. I’m happier, have more self-love, know how to be present and utilize my breath to destress and get centered.
I’ve learned that practicing the asanas along with mindful breathing reduces stress hormones like cortisol and adrenaline, inducing what’s known as the relaxation response. Once in a relaxed state, one can stay with uncomfortable feelings instead of trying to escape from them.
It’s essential to base your practice on how you are feeling. Suppose you’re feeling agitated, anxious, and fearful. In that case, you might want to focus on more energizing postures like downward-facing dog or the sun salutation, and once you feel more balanced and centered, calmer poses will be more accessible.
Yoga greatly benefits our bodies and teaches awareness, an important skill for individuals who struggle with anxiety or depression. When you can get in touch with your thoughts and feelings as they arise in the moment, you will be able to resolve them. Running from difficult emotions rarely works, and eventually, they will catch up with you. The ability to stay with pain will ultimately allow it to subside. When you learn to sit still in yoga or meditation, you become a container for your feelings. The discipline is to observe your thoughts and emotions, but not to interact with them, and allow them to pass with the help of your breath. This is the cure.
Be well.
Anita
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.
Resources:
1) CAMH
