We’re living through intense political upheaval right now, and it’s weighing on our well-being. With social media and constant news updates, the discord is only getting louder, fueling anxiety and leaving us overwhelmed.  

It’s something we’re all experiencing to varying degrees, but here’s the big question—is this turning into a major mental health crisis? And if so, how do we cope and regain control over the stress it’s causing?

We’re unpacking political stress and offering practical ways to handle it. Keep reading for all the details.

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The Importance of Shifting Our Focus Back to the Little Ones That Look Up to Us

As adults, we often forget what it felt like to be a small child. We forget that from a very early age, children experience powerful emotions and absorb the energy around them, even if they don’t fully understand what is happening.

This is particularly important to remember in the wake of COVID-19. While parents around the world have been exchanging views on whether or not children should attend school during coronavirus, their little ones have been paying close attention and attempting to make sense of what they are witnessing.

We must not fool ourselves when it comes to how intelligent and observant our tiny humans can be.

It’s time for us to put ourselves in the little shoes we taught our children how to tie and consider what returning to school during COVID-19 will feel like for them.

The Connection Between Child Anxiety and COVID-19

There are several different factors that can contribute to the development of an anxiety disorder in school-age children. 

Some kids are genetically predisposed to anxiety and other forms of mental illness. This is especially true if a parent is living with anxiety and exposes the child to their anxious thoughts or behaviors.

In most cases, however, anxiety is a symptom caused by environmental stressors. And this happens to be the case when it comes to the relationship between child anxiety and COVID-19.

There is a wide range of external events or circumstances that can cause a child to experience anxiety, including:

• The death of a loved one or close friend
• Family conflict or separation
• Witnessing extreme violence
• Becoming seriously ill or being injured in an accident
• Bullying
• Seeing or hearing disturbing content (TV programs about war, terrorism, etc.)

Unfortunately, all of the media coverage surrounding COVID-19, in addition to the inescapable life changes the virus has resulted in, are enough to be considered a stressful life event for children and thus can result in child anxiety.

Why Your Child May Have a Fear of Returning to School

As mentioned above, external factors and stressors are a key part of understanding why children are experiencing anxiety.

Below are some reasons your little one may be nervous about the 2020 school year:

• They have overhead reports of COVID-19 deaths (from the radio while driving in the car, TV news programs, etc.) and don’t fully understand the risk to themselves or their loved ones
• Their normal routine went through a lot of sudden changes due to the virus, and they are struggling to adapt. As a result, they may be reluctant to further change, including returning to school during coronavirus.
• During times of uncertainty, many children cope with anxiety by becoming overly attached to a parent or loved one. Many kids are afraid of returning to school during COVID-19 because they want to remain close to their families where they feel most secure and comforted.
• They may not fully comprehend how the virus works and thus they may feel out of control. Without adequate information, children may fear they are at risk of contracting the virus when they do normal activities, such as using the bathroom or touching doorknobs. This can lead to a hypersensitivity and intensified state of anxiousness.
• They may have witnessed your emotional responses to stressful situations surrounding COVID-19 and are now mimicking your emotional regulation skills (or lack thereof). For instance, they may have overheard you talking on the phone to a friend about how you feel it’s dangerous for kids to return to school and your disapproval of your government’s return to school plan, which could contribute to their own feelings of anxiety.

How to Support Your Child’s Mental Health as They Return to School

Below are some of the most effective ways to alleviate coronavirus anxiety in children:

Empower Your Child With Knowledge

Just like adults, children fear the unknown. For this reason, parents should make every effort to educate their children about COVID-19 and instill confidence.

Teach your children how to properly wash their hands, put on their mask, socially distance, and apply hand sanitizer. Practice these protocols often before school starts to ensure they are already in the habit. Show them safe ways to interact with friends and loved ones, such as bumping elbows instead of hugging or high-fiving, or using Facetime to connect with friends.

The more informed your children are, the less vulnerable they will feel and the greater their personal sense of control will be.

Help Them Identify and Copy With Stressors

It’s easy to forget that little minds often don’t have the experience required to analyze or even recognize the source of their anxiety. This is where parents come in!

Try sitting down with your child and getting them to list the things they are worried about or afraid of. Then discuss each one. Provide them with reasons why the worry may not be as serious as they think it is. Help them list ways they can comfort themselves when a specific concern arises. 

It may even be a good idea to meet with your child’s teacher to inform them of any severe stressors your little one is struggling with. If your child has separation anxiety, for example, their teacher may be willing to let them keep a photo of their pet on their desk or keep their favorite toy in their backpack to enjoy during free time.

Limit Media Exposure

Do your best to limit the amount of exposure your child has to news programs on TV, radio reports, and the internet. Supervise these activities as much as possible and respond to any questions your child may have.

It may be beneficial to let your child know that media outlets often focus on bad news and that just because something is on TV does not make it automatically true.

Encourage your child to come to you for answers instead of relying on Google searches or media reports.

Regulate Your Emotional Responses

This is absolutely imperative. Child anxiety is an overwhelming experience for your little one. When they see signs that you are experiencing overwhelm too, it can leave them feeling especially insecure and vulnerable.

Children need a healthy example to follow. Always pause before responding in stressful situations and take time to yourself to release your own worry before engaging with your kids.

Try practicing mindfulness and relaxation techniques with your children. Meditation, deep breathing, coloring, and gratitude exercises are all excellent ideas that can help both you and your little ones feel more at ease.

Remember, when we connect deeply with our children, model ideal behaviours, and reassure them in times of certainty, they are able to better navigate their own feelings and build their sense of self.

Instead of joining in the chaos, show your kids the beauty of being calm.

You’ll be amazed at how well they respond!

Are you interested in connecting with mental health experts who can help your family thrive despite the uncertainty that surrounds the 2020 school year? 

Check out the list of monthly resources on our website or reach out today! We’d be happy to connect you.

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We Separate Fact From Fiction And Break Down Sources of Stigma

There are few topics of discussion more difficult to address than suicide. It’s a subject that is attached to intense emotions, deep-rooted taboos, and unmentionable shame for many of us. But what if I told you these uncomfortable responses to the topic are precisely why we should be talking about suicide?

Here’s the thing— when we don’t talk about things that make us uncomfortable, stigma grows and shame takes a stronger hold. It also makes it more difficult for the average person to gather credible, reliable information about suicide.

Suicide stigma and misinformation have a major impact on those struggling with mental health issues, and can contribute to a person’s decision to take their own life.

By having conversations and learning the facts about suicide, we can be a better support system to others and also care for and protect ourselves during times of crisis.

The Myths (And Facts) About Suicide

MYTH: People Who End Their Life Are Selfish and Inconsiderate

FACT: People Who End Their Life Are Suffering

This is absolutely untrue. People do not take their life because they don’t want to live. They do it because they truly feel there is no other way to end their suffering. It isn’t that they don’t value your presence in their life and it isn’t a reflection of “only caring about themselves”. They are sick. They are struggling with a real, devastating illness. And furthermore, many who are experiencing suicidal ideation actually think they are being considerate by taking their life because they believe they will no longer be a burden or that their friends and family will be happier without them. These types of inaccurate thoughts are symptoms of depression and should be treated like any other medical condition.

MYTH: Discussing Suicide With Someone Who Is Depressed Will Just Make It Worse

FACT: Discussing Suicide With Someone Who Is Depressed Will Make Them Feel Heard and Valued

This is one of the most prevalent suicide myths and one that contributes to the silence of those who are struggling. It is not dangerous to speak to someone who is exhibiting the warning signs of suicide. In fact, it’s potentially life-saving. Most mental health professionals involve family members and loved ones in the treatment process because evidence shows healthy connections can reduce feelings of loneliness and hopelessness.

MYTH: Being Suicidal is Completely Random and Impossible to Predict

FACT: There Are Several Known Risk Factors for Suicide

This is another of the myths about suicide that is often mistaken for truth. There are real, tangible risk factors that make a person more likely to experience a mental health crisis and, as a result, more likely to consider suicide.

Some of the known risk factors include:

• Family history of suicide
• Childhood trauma
• Genetic predisposition to mental illness 
• Access to harmful means 
• Previous suicide attempts
• Being widowed or divorced
• Financial stress or unemployment
• Male gender
• Indigenous culture
• Prolonged Bullying
• Substance abuse
• Physical illness or disability

MYTH: People With Good Jobs and Happy Relationships Don’t Attempt Suicide

FACT: Depression and Hopelessness Don’t Discriminate

The friends and family members of those who die by suicide often say the individual “seemed to have it all” or “had so much going for them”. The thing is, there are so many factors that play a role in suicide. Biological, economical, psychological, and spiritual factors are just a few that must be analyzed. It’s impossible to know how to prevent suicide if we do not take into account the entire spectrum of reasons why a person might feel lonely, helpless, or defeated. There is no such thing as being immune to suicide. In order for suicide prevention to be effective, we must remember this and never assume that those we care about are happy and healthy just because they appear to have a “good life”. 

Together, We Can Reduce Stigma and Spread the Truth About Suicide

Those who believe myths about suicide often have no idea that the information they’ve been given is incorrect. Or, in other cases, we simply don’t stop to question what we’ve been told. This is where we each have a role to play. 

When you hear someone sharing information that doesn’t align with the suicide facts we’ve shared here today, speak up and shed some light.

Below are a few examples of statements you can make when addressing suicide stigma or misinformation:

• “Depression is an illness, not a character defect. Those who are considering suicide are sick, not selfish, lazy, or weak.”
• “Please do not refer to people as crazy. They may be struggling with a legitimate mental health condition.”
• “You wouldn’t tell someone with diabetes to ‘just get over it’. People living with a mental health condition should not be treated any differently.”
• “People with mental illness are not dangerous or scary. In fact, people with mental illness are more likely to be the victim of violence than they are to inflict violence on others.”

Interested in Additional Suicide Prevention Resources? Check out our Resources Tab (on our Homepage) or check out the Centre for Suicide Prevention. 

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It’s easy to forget that others are struggling when our own stress feels so overwhelming. This is the case both within our closest circles and within our global community.

We are often unaware of the mental health challenges others are experiencing—not because the information doesn’t exist—but because we are focused on problems that are nearest to us.

This is not to say that the issues closest to us aren’t important. They are and should be given the attention they require. But it is also beneficial practise to put ourselves in the shoes of others and to learn more about the experiences of people who are far removed from us.

This is the very reason why World Mental Health Day was established. It is an effort to educate global citizens about greater challenges and to mobilize efforts in support of mental health.

In a nutshell? It’s a chance to come together and look closely at the bigger picture. And so in today’s post, we’d like to touch on some common misconceptions about global mental health and shed a light on the truth.

Truth #1: The Prevalence of Mental Health Disorders Has NOT Increased

This may come as a surprise, but it’s a fact. According to a study by the Global Burden of Disease Collaborative Network, mental health conditions and substance abuse issues were just as common 26 years ago as they are today.

What has changed, however, is the seriousness of these cases. Mental health and substance abuse issues are extremely detrimental to a person’s well-being and must be treated with the same care and consideration as other health concerns.

Additionally, we have seen an increase in the prevalence of depression in teenagers, specifically, which indicates the need to dedicate more resources and funding to initiatives that support this demographic.

Truth #2: Mental Health Disorders are More Common in Women

Globally, anxiety, bipolar disorder, eating disorders, and depression all impact females more than their male counterparts.

Schizophrenia is one of the only exceptions to the rule, which tends to impact both men and women almost equally, with a slight increase among men in some countries.

It is important to note, however, that there are many factors which could contribute to these findings. Women may be more likely to seek professional help for symptoms of mental illness than men, for example. Additionally, some psychological experts believe women tend to ruminate on their problems more than men do, as men tend to be more action-focused. 

While we may not know precisely why women are more frequently impacted by mental health conditions, we must consider this when making higher-level decisions about how global mental health is addressed.

Truth #3: Mental Health Accounts for 30% Non-Fatal Disease Burden Worldwide

This is one of the global mental health facts released by the World Health Organization and it’s a powerful reminder of just how much pressure mental health and substance abuse issues puts on global healthcare systems.

The same study found that mental, neurological and substance use disorders are estimated to contribute to economic output losses of $2.5-8.5 trillion globally— a figure that is difficult to even imagine!

If there was ever a doubt that mental health is a concern for all of humanity, these numbers put that doubt to rest. Every country and every community experiences mental health issues (to varying capacities). We must remember this when evaluating the significance of global mental health initiatives and the importance of dedicating resources to these programs.

Final Thoughts

There is a silver lining in every situation. At Catalyst Training Services, we believe that the truth about global mental health can bring us together and remind us that we are never alone in mental illness, despite how isolated it can make us feel. 

Remember, together we can create change and form a united front against stigma.

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We Each Have Individual Self-Care Needs, So Why Are Self-Care Recommendations All The Same?

You’ve had a bad day. Maybe a coworker was particularly difficult to deal with at work, or unexpected car trouble has left you with a hefty bill to pay. Maybe you’ve been feeling down lately due to Seasonal Affective Disorder and it’s left you struggling to find the energy for things you typically jump at the chance to do. 

Or perhaps you’re struggling to adapt to COVID-19, which has altered our lives in a wide range of unexpected ways.

Whatever the scenario may be, the next question is the same: Do you have a self-care plan that is customized to your unique preferences and mental health needs?

For the vast majority of people, the answer is “no”. 

Instead, we tend to wait until our lives become overwhelming before we seek out self-care activities or reevaluate our personal wellness goals— a practice that definitely doesn’t serve our best interests. What we should be doing is proactively creating a self-care routine that works for us and incorporating our activities into our regular schedule, so we can minimize the frequency of our “low points”.

But here’s the thing— it can’t just be any self-care routine. It needs to be a customized routine that meets our individual self-care needs.

If you aren’t sure what your personalized self-care routine would look like, don’t worry. That’s the point of today’s blog post. We’ll be taking you through the steps… so just keep scrolling!

How to Find Your Ideal Self-Care Routine

1. Meaning

In order for your self-care plan to truly benefit you, it has to align with your sense of purpose or your greater intentions. Consider the things that matter most to you or that bring you the most fulfillment. How can you incorporate those things into your self-care plan? 

For example:

• A person who has a passion for baseball might decide to coach a local Little League team as a way of giving back to the community while also engaging in physical activity and distracting themselves from the stress of their full-time job.
• Someone who was raised by a single parent might decide to volunteer at a non-profit organization that supports single parent families.
• The family member of a deceased veteran might find joy in cooking a holiday meal for their community veteran’s association.

2. Enjoyment

Laughter is good for the soul. When setting your personal wellness goals and creating a self-care routine, it’s important not to disregard the positive impact enjoyment can have on our lives. Try to think of activities you genuinely take pleasure in. Don’t worry about what others think of the activities you enjoy. If they make you happy, that’s all that matters.

For example:

• If you’re an animal lover, consider fostering kittens or puppies via your local pet shelter. You get to enjoy all the snuggles you want until they are connected with their forever home!
• Are you a board game fanatic? Why not create a weekly MeetUp and play your favorite games with like-minded enthusiasts?
• Do you enjoy hunting? Schedule a bi-monthly hunting trip and start planning early. Even just the process of picking your location, packing, and practicing your marksmanship can be enough to keep your spirits lifted between trips!

3. Relief

Your personalized self-care routine is all about your spirit and what makes you feel relieved, relaxed, and rejuvenated. For some, spending time with loved ones, connecting, and engaging in conversation may be the best way to find relief. But for others personal time spent in silence may be what restores their energy. It’s crucial to identify what “fills your cup” and what doesn’t if you want your plan to work well for you.

For example:

• Morning yoga sessions can be exhilarating and motivating for the right people, while others find them to be draining and inconvenient. If you’re someone who benefits from exercise in the morning, consider incorporating it into your self-care plan. But if you don’t, simply plan your activity for later in the day.
• Some men find it relaxing to tinker in their workshop, complete home projects, or work on their car. But there are also men who find these tasks to be overwhelming, aggravating, or burdensome— especially after a long, hard day at work. For the latter group, it doesn’t make sense to incorporate these activities, as they wouldn’t provide relief.
• If you’re prone to depression, you may find it revitalizing to take a nap when you get home from work, as a way to let your mind settle before facing your usual household chores. However, there are also individuals who become increasingly depressed when they crash for extended periods of time. Pay close attention to how you feel after you rest. Do you have more energy? Does your mood improve? If not, napping may not be the ideal self-care activity for you.

Remember, we ALL need a personalized self-care routine (this includes men, women, children, and seniors). It is only by effectively caring for ourselves and protecting our own mental health that we are able to show up and be present for those we care about.

Now that you know how to find your ideal self-care routine, will you be putting a plan in place? Be sure to share your ideas in the comments section if you do!

Also, did you know I am an experienced keynote speaker? I would be happy to speak to your team about the importance of self-care and provide more in-depth suggestions for maintaining personal wellness. Reach out today to learn more!

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We all know we have been living through extraordinary circumstances since early last year. But what we may not be aware of is how dramatically these unprecedented times have impacted our mental health. Or, if we are aware, we may not realize how intense or long-lasting the effects can be.

To better understand the implications of the global pandemic on our well-being, we must take a closer look at the current state of Canadian mental health. Only in analyzing data can we fully grasp just how severe the psychological fallout of COVID-19 has been, or how much support will be required to help Canadians recover and thrive once more.

So, I’ll be shining a spotlight on what we do know for certain regarding mental health in Canada (as it stands today). 

What We Need to Understand About The Current State of Canadian Mental Health

1. More People Are Experiencing Suicidal Ideation

Suicidal ideation refers to serious, and often all-consuming, thoughts of harming oneself or taking one’s life. These thoughts often arise when a person becomes intensely overwhelmed by a particular situation or by feelings of hopelessness. Recently, a study revealed that one in every 10 Canadians has experienced recent thoughts or feelings of suicide, which is up from the usual 2.5 per cent before the pandemic occured.

This significant increase is a major signal of distress, and indicates declining mental health across the country. We must remember that every day, approximately 10 Canadians die by suicide— a number which could increase as a result of pandemic-related stress. 

Fortunately, however, suicide is preventable with proper care and intervention.

2. Loneliness is a Significant Stressor 

54 per cent of Canadians say being separated from their family and loved ones has been a major source of worry and concern since the onset of the pandemic. Furthermore, 21.3 per cent of Canadians say they have felt lonely occasionally or most of the time within the past week. 

On the surface, loneliness may not seem like a major concern— but when we consider the fact that loneliness is linked to increased risk of many mental health problems, including depression, anxiety, low self-esteem, sleep problems and increased stress, we realize just how alarming these numbers really are.

Loneliness is without question one of the major contributing factors to mental illness in Canada at this time. By zeroing in on strategies for alleviating loneliness, the Canadian healthcare system and other organizations can better prevent a potential crisis.

3. Financial Insecurity is More Severe Than Ever

This is another important consideration when analyzing the current state of Canadian mental health. We know that nearly half of all Canadians (45 per cent) feel less financially secure since COVID-19 began and that more than half (55%) of unemployed Canadians say job loss is having a negative impact as the pandemic continues. This financial instability has far-reaching repercussions, with 20.4 per cent of Canadians reporting difficulty in paying expenses related to housing, food, transportation, clothing and other necessary costs.

Being in financial risk not only makes Canadians more susceptible to mental illness and other health concerns, but it makes them less likely to receive adequate care and support. 

4. Younger Canadians are Most Vulnerable

You probably wouldn’t assume that young adults would be particularly susceptible to mental distress. We so often think of young people as being more adaptable and resilient, purely based on their age. But when it comes to the mental wellbeing of Canadians, this demographic is actually disproportionately affected. 

To be more precise, 46 per cent of Canadians aged 18-34 say they are suffering from anxiety, depression or another mood disorder. Furthermore, 37.6 percent of children who considered themselves mentally healthy before the pandemic now report increased depression, and 38 per cent report an increase in anxiety.

These statistics show that it is not only young people with existing mental health conditions that are being impacted, but also those who would otherwise consider themselves to be emotionally and psychologically well.

5. Work-Life Balance is Becoming a Challenge

We know that a healthy work-life balance helps reduce stress and prevents burnout. It allows us to better nurture personal relationships and provides us with the time required to practice self-care.

Yet despite this, 25 per cent of Canadians say their work–life balance has worsened due to COVID-19, with 29 per cent parents of children under 18 feeling this way.

A lack of work-life balance is often the impetus behind declining mental health, and it can have lasting impacts not only on the individual, but their families and loved ones as well. 

Should We Be Concerned About Post Pandemic Mental Health? 

Based upon the available data, yes—absolutely. There are several proven indications that the mental wellbeing of Canadians is dwindling. We all have a role to play in raising awareness regarding this trend and in advocating for proper support.

How Can Canadians Access Support If They Are Experiencing Declining Mental Health?

Below are a few of the trusted mental health resources I recommend:

1. The National Alliance on Mental Illness

Who They Are

The National Alliance on Mental Illness (NAMI) is a non-profit organization that offers a free helpline to those experiencing declining mental health (or to those who are concerned about someone who is struggling). 

What They Do

Volunteers operating the NAMI helpline are able to answer questions, offer support and provide practical next steps and options for the future.

How to Reach Them

Call 800-950-NAMI (6264) or text 741-741.

2. Canadian Suicide Prevention Services

Who They Are

Crisis Services Canada (CSC) is a national network of existing distress, crisis and suicide prevention line services.

What They Do

They provide a safe and confidential space for individuals to be honest about thoughts of suicide, seek support, connect with additional resources, and learn proven coping strategies for the future.

How to Reach Them

Call 1-833-456-4566 or text 45645.

3. Wellness Together Canada

Who They Are

Wellness Together Canada is a mental health initiative created in response to an unprecedented rise in mental health and substance use concerns due to the COVID-19 pandemic, with funding from the Government of Canada.

What They Do

Wellness Together Canada provides free support for mental health and substance use problems to people in Canada and Canadians living abroad.

How to Reach Them

Call 1-866-585-0445 (Adults) or 1-888-668-6810 (Youth). You can also text WELLNESS to 741741 (Adults) or 686868 (Youth) to connect with a trained crisis responder for support.

There is Hope

During challenging times, it is imperative that we shift our focus away from the things that are bothering us and do our best to remember there is always hope. 

Try to remember that we all have strengths. What are yours? Maybe you’re extremely creative and love to paint. Maybe you’re a very adventurous person and you enjoy exploring new places. Whatever your personal strength is, consider how you can use it to connect with others and build more positive experiences. 

Paint a picture and give it to a loved one. Explore a part of your city you’ve never seen before. Volunteer to watch a friend’s pet while they’re away. Anything that will make you feel like you have something to contribute and refocus your mind.

The more we reframe our way of thinking, remind ourselves of our value and strength, and connect with others who want to see us thrive, the more hopeful and healthy we become. 

In the words of John Green, “There is hope—even when your brain tells you there isn’t”. 

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We all have conversations with ourselves, whether we realize it or not. Our subconscious minds are constantly speaking to us, sending messages about the things we see, feel, or perceive. Most of the time these messages are relatively trivial, like “I should make lasagna for dinner”, or “I forgot to check the mail”— but there are other times when our inner dialogue actually begins to negatively impact the way we feel about ourselves.

In these situations, it’s imperative to be aware of our hurtful thought patterns and to actively combat them using proven techniques.

We’ll discuss these techniques more in just a moment, but first, let’s cover the basics.

The Importance of Self-Talk

Try thinking back to the last time you were unhappy with yourself. What was happening at that moment? Maybe you forgot an important task at work. Or raised your voice when telling your child to clean their room.

Now, think about what your inner voice was saying to you. Were you criticizing yourself for not doing a better job? Did you tell yourself you were a bad parent? Did you feel like you couldn’t do anything right?

These types of internal narratives are referred to as negative self-talk and they can be extremely detrimental to your overall mental health, putting you at a higher risk for anxiety, depression, perfectionism, feelings of hopelessness, and a host of other potential issues— a fact that’s particularly concerning when we consider up to 77 percent of our thoughts are negative and counterproductive.

How Self-Talk Works

The connection between our mental and physical realities has been scientifically proven many times. We know that our inner thoughts can significantly impact how we interact with and navigate through the real world.

In one study, for instance, scientists asked women who were living with anorexia to walk through doors. They noticed that despite having more than enough room, these women turned sideways or squeezed their shoulders together when they passed through the doorway— while women without anorexia did so far less frequently.

This experiment proved that what we think has a real, tangible impact on our everyday lives, and solidified the idea that our inner dialogue is capable of damaging our cognitive processes, changing how we problem-solve, make decisions, and even how we remember the events that occur in our lives.

How to Speak Positively to Yourself

Developing positive self-talk is possible. And as with any skill, your ability to maintain positive self-talk will improve the more you practice and gain new strategies for shifting your mindset.

Here Are 5 Ways to Practice Positive Self-Talk:

1. Give Your Inner Critic a Name

Managing your inner critic is challenging even at the best of times. One way to make the process easier, however, is to think of that nagging voice in the back of your head as a totally separate person. Giving the voice a name is an excellent way to differentiate your inner critic from who you really are— a whole, complex, and beautiful spirit.

You could try a funny name like “The Grinch” to add an element of lightheartedness to difficult situations, or you can choose an ordinary name like “Steve”. Whatever you choose, try to reframe how you acknowledge negative thoughts. Instead of saying, “I’m so miserable today”, try saying “Steve is so miserable today”. 

You may be surprised just how effectively this one simple practice can improve your mood and prevent further negativity.

2. Gather Evidence Before Believing

Too often, we believe our thoughts without ever evaluating them— a strange practice, especially since we’d rarely take something someone else said as truth without analyzing it to some degree.

I encourage you to try gathering evidence about your own thoughts before accepting them or allowing them to take up too much space in your mind. Try asking “What evidence do I have to support this thought?”, or “What other possible explanations are there?”. 

Maybe you aren’t a bad employee, for example. Maybe you had a bad day because you didn’t sleep well and tomorrow will be better.

3. Identify Your Triggers

This is one of the most useful self-talk exercises I have tried, personally. We all have certain feelings, situations, or events that tend to bother us more than others, and these occurrences are often the driving force behind our negative thoughts.

Try to identify five triggers that frequently cause you to feel badly about yourself. 

Here is an example of what your list might look like:

• When I miss a deadline at work.
• When I eat too much while snacking in the evenings.
• When someone else takes credit for the work I’ve done.
• When my husband doesn’t compliment me for an extended period of time.
• When I have to punish my children.

Being aware of your triggers is the first step to identifying them as they occur and developing healthier thought patterns. Never be ashamed of your list— everybody has one!

4. Measure Your Window of Opportunity

Have you ever assumed you had to fix a problem immediately, only to realize later that the issue wasn’t as urgent as you thought? This is a frequent occurrence for those who are prone to negative thinking.

One way to practice positive self-talk is to ask yourself how necessary it is to react to a situation immediately. If you accidentally burnt the nice dinner you were making for your partner, for example, is it necessary to start ruminating on what you “should have done”? Or would your time be better spent ordering take out and lighting some romantic candles?

Usually, when we avoid reacting negatively right away, we feel better about ourselves after we’ve found a solution and no longer feel the need to beat ourselves up over our mistakes.

5. Remember That Hindsight Isn’t Always Helpful

We have a tendency to look back at situations we’ve been in and re-write the narrative surrounding them. If you trusted a coworker to watch our purse, for example, only to return and notice money missing from your wallet, you might think “I’m so stupid. I knew they weren’t trustworthy!”.

While it can truly feel like you knew the person was dishonest, this isn’t necessarily true. There are countless possible outcomes to any decision we make and beating ourselves up over an unfavourable outcome doesn’t benefit us at all.

Instead of allowing your inner dialogue to become negative in these situations, try reminding yourself there is no way to predict the future and remember you couldn’t have possibly known what was going to happen. It’s a powerful self-talk exercise that validates your experience and relieves you of the burden of blame.

Teach Your Team How to Practice Positive Self-Talk

I’d be happy to engage your employees in a conversion about the importance of positive self-talk. As an experienced and certified Edmonton mental health trainer and keynote speaker, I am able to share my advanced knowledge of self-care strategies, grounding techniques, and mindfulness in a way that fosters connection and participation.

Let’s ensure your employees feel supported, valued, and equipped with the tools they need to achieve emotional and mental well-being.

REACH OUT TODAY

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The Government of Alberta recently dedicated $7.3 million to youth mental health to be spent over the course of three years, expanding the network of programs and support available to young people in our province.

This investment in child and adolescent mental health will have far-reaching impacts, making it easier for youth across Alberta to access specialized, integrated services tailored to their unique emotional and psychological needs.

While these funds are a major step in the right direction, they’re also long overdue and will, undoubtedly, be opposed by a large number of Albertans (as is expected with any major government expenditure). 

So, why has it taken so long for youth mental health to be prioritized by provincial and federal administrations? Why haven’t our leaders been proactively fighting for youth experiencing mental illness?

It’s likely due to the same reason child and adolescent mental health issues remain so prevalent: misinformation.

There are a lot of misconceptions about youth mental health and the effects of these misconceptions can be seen at every level of society— whether it’s in our own homes, in our educational institutions, or within our government agencies, laws, and financial budgets.

To truly begin understanding youth mental health, we must first demystify these beliefs and focus on the facts. Here’s what you need to know:

5 Common Misconceptions About Youth Mental Health

“Therapy for kids is a waste of time and money. They’ll grow out of it.”

This belief is not only inaccurate, it also has the potential to be quite dangerous. We must remember that Canada’s youth suicide rate is the third highest in the industrialized world, and that hindering a child’s ability to access support can exacerbate suffering and lead to hospitization or even death.

It’s also important to remember there are many non-profit organizations that offer affordable programs and services, as well as psychologists who offer sliding scale payment options for low-income families. You can find a psychologist that aligns with your financial needs using www.psychologytoday.com. 

Do not dismiss how your child is feeling or wait for their symptoms to pass. Youth experiencing mental illness are at an increased risk for suicide, self-harm, addiction, and a host of other (more serious) conditions.

“Children and teens don’t have anything to be depressed about.”

Of all the misconceptions about youth mental health, this one is particularly harmful. Many adults convince themselves children don’t actually have “real problems” or experience hardships worth stressing about— a perspective that further perpetuates stigma and shame amongst youth.

This is absolutely untrue, of course. The American Psychological Association (APA) periodically conducts surveys for stress in the American public, and their studies have shown that since 2013, teens have had higher levels of stress than adults.

Another study conducted by San Diego State University showed that between 2005 and 2017, teens and young adults experienced a significant rise in serious psychological distress, major depression, and suicide.

We know that school demands, dating, peer pressure, family violence, divorce, sexual identity, and a wide range of other factors all contribute to intense feelings of overwhelm, anxiety, depression, and fatigue in young people.

“It’s just normal teenage hormones. It will pass.”

There’s no denying that hormones play a role in the moodiness a vast majority of teenagers experience— but they are absolutely not the cause of mental health conditions like depression, anxiety, bipolar disorder, etc.

The best way to determine the cause of your child’s behavior is to focus on three key criteria:

• Duration (How long the behavior lasts)
• Domains (How many areas of your child’s life are affected by the behavior)
• Severity (How intense your child’s moods or behaviors are at any given time)

If you notice your child is exceptionally sad, angry, irritable, etc, for extended periods of time and that their mood is impacting school performance, their interest in activities they once enjoyed, or their motivation to socialize, it is best to consult with a professional.

“My child is just lazy, selfish, moody, etc . They need to get their act together.”

Most children are not inherently difficult to deal with. In the overwhelming majority of cases, there is an underlying explanation for a child’s “problematic” behavior. 

For instance, did you know that a study by Dr. Amy Roy of Fordham University found that 75 per cent of children who experience severe temper outbursts also fit the criteria for ADHD?

We must be careful not to disregard a child’s behavior, no matter how unpleasant or inconvenient it may be. More often than not, this behavior is a warning sign and can be addressed with proper professional support and treatment.

“I’m a good parent. I would be able to tell if my child had a mental health problem.”

Yes, even engaged, loving parents can fall victim to misconceptions about youth mental health, and this is one of the top examples. It’s quite common for these parents to assume they know everything about their child, or to believe their child isn’t susceptible to mental illness because they’ve been raised in a positive, healthy environment.

Unfortunately, however, that isn’t how mental illness works. A family history of mental illness, impaired brain chemistry, and traumatic experiences (which may be unknown to parents or caregivers) can all result in youth mental health issues.

Remember, even parents are human— it’s impossible to get it right 100% of the time. What matters is that you are there for your child and that you encourage their healing process, whatever that might entail.

Why Youth Mental Health Matters

• 21 per cent of low-income children and youth ages 6 to 17 have mental health disorders. (Source)
  
• Approximately 70 per cent of youth in the juvenile justice system have a diagnosable mental health disorder. (Source)
  
• In 2016 alone, 487 individuals between the ages of 15 and 24 died by suicide in Canada. (Source)
  
• The Canadian Mental Health Association estimates that 3.2 million young adults between 12 to 19 years olds are at risk of developing depression. (Source)
  
• 1 in 5 Canadian children and youth (aged 15-20) has experienced cyberstalking, cyberbullying, or both. (Source)

How Adults Can Make a Difference

There are several ways adults can support youth experiencing mental illness. Below are a few of our recommended strategies.

Connect With Casa (If You Live in Edmonton)

CASA Child, Adolescent and Family Mental Health is a non-profit organization with over 20 programs and services tailored to specific children’s mental health issues. They treat approximately 4,300 kids each year – from newborn through 18 years.

Click here to learn more about their programs.

Seek Out Information

There are many resources available online to help you engage and positively parent your child. I personally recommend this FREE guide from mentalhealthliteracy.org. 

Encourage Your Child to Communicate

Provide them with access to support and resources, and remind them they are never alone. You want your child to speak up, even if they are uncomfortable speaking with you or someone they know.

Youth can now text Kids Help Phone by sending the word text CONNECT to 686868.

They may be more comfortable with this form of communication, and you benefit from the peace of mind that comes with knowing your child is speaking to a trained, informed professional.

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As a society, we tend to see the psychological impact of pregnancy loss as a female experience. But while pregnancy loss primarily affects expectant mothers, it is important to remember miscarriage is a familial loss— hopeful fathers, siblings, grandparents, and even supportive close friends all feel the reverberations of such a devastating blow.

In the difficult days, weeks, and months following the loss of a pregnancy many would-be mothers are left to navigate miscarriage trauma, struggling with symptoms like nightmares, depression, and anxiety. 

During this time, the bereaved mother may become distant, show a lack of interest in usual day-to-day activities, or seem disconnected from or “numb” to the world around her. These behaviors are all normal for anyone experiencing miscarriage trauma and they should never be a source of shame or embarassment.

But in addition to the pain a would-be mother experiences, her partner will also experience grief, often in silence so as to appear strong and to better serve as a support system. Grandparents will struggle with not being able to take away the pain their child is experiencing while simultaneously dealing with their own heartache.

So, since the pain of pregnancy loss is profound and shared by many, shouldn’t the healing journey be shared as well?

I believe healing should be a collective experience. By coming together family, friends, and loved ones can both find and offer support, sharing the load and strengthening the familial circle as a whole.

Let’s take a closer look at how families can unite while coping with the loss of a baby and find comfort in healing with combined effort.

How to Heal After a Miscarriage: Tips for Families 

Don’t Deny the Pregnancy Happened

It’s a common misconception that pain can be avoided by refusing to acknowledge difficult situations. Not only is this untrue, but it can actually exacerbate feelings of loneliness, shame, confusion, and sadness.

The psychological impact of pregnancy loss will be felt whether or not you discuss it, so why not open up the floor to conversation? 

Bereaved parents can lovingly refer to their unborn child by the nickname they used during pregnancy. 

Ultrasound photos can be kept as precious mementos.

Family members can encourage each other to speak about the unborn baby and listen with empathy when others share their thoughts or emotions.

Couples can choose a day to mark as a special occasion in honour of their unborn child. (The estimated due date, the date of conception, etc.)

There are countless ways to acknowledge the child and carry them in your heart. Agreeing as a family which ways would be most meaningful can be a wondering bonding and healing experience.

Be Specific When Offering Support

Asking “How can I help?” is a kind gesture, but many bereaved parents may not be comfortable asking for the help they need. Instead, try communicating exactly how you’d like to offer support to your loved one.

Some examples of specific ways to offer help include:

• Dropping off homemade meals
• Running errands on their behalf (picking up medications, grocery shopping, etc)
• Helping with household chores (tidying, laundry, mowing lawn, etc)
• Babysitting their other children
• Offering to pay for spa treatments, therapy sessions, or even household bills (if you have the financial ability to do so)

Remember, many would-be mothers experience intense feelings of shame, embarrassment, guilt, and even hopelessness as a result of miscarriage trauma. Being intentional and specific when offering support takes the onus off her and allows her to focus solely on grieving.

Don’t Put Pressure on the Healing Process

Grieving is a natural and normal part of life. We must experience and express our full range of emotions in order to truly begin healing after a miscarriage. For this reason, it’s critical not to rush the process— there is no need to “bounce back” within a specific timeframe.

Adjusting to the loss of a child isn’t easy and it can’t be hurried. You’ll need time to adapt to both the emotional and physical absence of your baby. You’ll need to establish new routines and slowly regain the ability to enjoy life without experiencing guilt or remorse.

It’s important for families to be patient with their grieving loved ones and to understand that healing isn’t linear— it’s a series of highs and lows that must be endured.

Try not to push those who are grieving to make major changes or “put on a brave face”. Instead, share in their sorrow and continue offering practical help. Encourage seeking professional support when necessary. 

Ultimately, we must remember that it is a blessing to love a child, even for the briefest of moments. We can’t always change the circumstances we find ourselves in, but we can learn from our painful experiences— by being grateful for what we have, refocusing on the future, and not letting our hearts grow bitter.

If you have experienced pregnancy loss, what coping strategies did you find to be most helpful? How did you choose to honour your loss? What did others do to support you that made an impact? I invite you to share and connect with others in the comments (if you are comfortable).

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