Detecting Employee Burnout: How to Spot Warning Signs in Your Team

admin — Mon, 22 Apr 2024 15:38:52 +0000

One common misconception about employee burnout is that it’s an obvious issue that can be spotted long before it has a major impact. Some employers even go so far as to dismiss the topic entirely, unaware of the detrimental effect it’s already having on their business.

This can be the result of false beliefs like:

“My employees are still showing up for work, so they can’t be that unhappy.”
“This is just a temporary rough patch. It’ll blow over.”
“All jobs lead to burnout eventually. People need to suck it up.”

The truth of the matter? Employee burnout doesn’t need to reach a crisis point to have significant and lasting repercussions. Even the slightest decline in engagement and satisfaction, if overlooked long enough, can put productivity—and profitability— at risk.

For this reason, employers must become adept at detecting employee burnout. Because more often than not, it manifests gradually, spreading throughout an organization and remaining unnoticed until its too late.

The good news, of course, is that burnout can be identified and prevented early. It’s just a matter of knowing the warning signs. Today we’ll be breaking down each stage of burnout and sharing the top indicators a problem may be present.

Let’s get started.

What is Employee Burnout?

Employee burnout is a state of chronic stress and exhaustion resulting from prolonged exposure to high-pressure work environments.

What are the Stages of Employee Burnout?

There are three levels of employee burnout that employers should be aware of. Undesirable outcomes can result from all stages but tend to escalate in severity as the organization advances from one stage to the next.

The three stages of employee burnout are:

1. Subtle Disengagement

This is the initial stage of burnout in the workplace. Employees begin to show a decreased enthusiasm for their work. You may notice team members are no longer eager to take on new challenges or they may seem reluctant to put in extra effort. Participation in team activities also starts to wane at this point in the burnout cycle, as employees question their loyalty to the organization.

2. Decline in Performance

At this stage, there’s a noticeable decline in productivity and engagement levels. Employees may miss important deadlines or turn in work that doesn’t meet quality standards. They will only attend mandatory meetings or events outside of regular business hours and avoid social interactions with their peers. They’ll also refrain from sharing ideas or feedback, giving the impression they’re only interested in doing the “bare minimum”.

3. Critical Overwhelm

This is when well-being and performance are severely compromised. Physical and mental health issues become more pronounced, and employees struggle to cope with everyday stressors. You may notice team members frequently calling in sick, sometimes for days at a time, or refusing to work extra hours. At this point, complications are inevitable and employers can expect significant losses in terms of productivity.

Detecting Employee Burnout: 7 Warning Signs to Look For

There are several key signs of burnout in employees, some more apparent than others. It’s important to familiarize yourself with these signs so you can take immediate action and support your team.

Here are 7 signs for detecting employee burnout:

1. Cynicism and Detachment

A lack of enthusiasm is one of the strongest indicators of burnout. Overworked employees lose interest in tasks they once found interesting or fulfilling. They also doubt the value of their contributions, making it difficult to feel connected to a sense of purpose. This ultimately results in a more pessimistic outlook on their professional role and workplace.

2. Procrastination

Even the most motivated and dedicated employees can reach a point of exhaustion. When this happens, they’re more likely to avoid tasks until the last minute in an effort to delay or avoid stress. Employers wondering how to detect employee burnout should look out for team members who turn projects in at the eleventh hour, or those who appear frantic before important deadlines.

3. Social Withdrawal

Overworked employees tend to avoid social events and interactions with their coworkers. The reason for this is two-fold. Firstly, burnout causes physical symptoms like fatigue, insomnia, and depressed mood— all of which make it difficult to muster the energy and motivation for socializing. Secondly, burnout often leads to job dissatisfaction, and when employees are unhappy in their roles they’re less inclined to prioritize professional relationships.

4. Frequent Absenteeism

Absenteeism is the most well-known method of detecting employee burnout, but it’s important to remember there are multiple ways absenteeism can present itself in the workplace.

Yes, using up sick days is a red flag, but employees who frequently show up late, fail to stay for their entire shift, or overextend their lunch breaks also engage in absenteeism. Awareness of these behaviours and addressing them quickly is the best way for employers to enhance job satisfaction and employee engagement.

5. Interpersonal Conflict

When people are experiencing burnout, their irritability and defensiveness increase, making it challenging to communicate effectively or cope with negative emotions. This means minor disagreements can quickly escalate to full-blown conflicts or even long-term resentments.

Corporate leaders must be keenly aware of combative or hostile conduct, as it’s one of the leading warning signs of employee burnout.

6. Loss of Confidence

Professionals who are subjected to constant pressure to perform tend to internalize failures and setbacks on a deeper level, leading to intense feelings of self-doubt and inadequacy. As time goes on, these individuals become hyper-critical of themselves and struggle to feel valuable or successful within their roles.

With this in mind, employers should always check in with team members to assess their level of satisfaction and support them in achieving their full potential.

7. Poor Attention to Detail

Burnout makes it harder to stay engaged in tasks, make decisions, or prioritize responsibilities. The mind and body are pushed to their limit, leaving little to no energy for tasks that would otherwise be manageable. This diminishes concentration and increases the likelihood of errors or omissions.

If your team members are struggling to remain “locked in” on a task or project, it could indicate they’re overworked and functioning at maximum capacity.

3 Employee Burnout Prevention Strategies That Actually Work

1. Encouraging Open Dialogue

Open dialogue promotes transparency, trust, and collaboration. By having honest and transparent conversations with your team, you make it easier to pinpoint and resolve workload issues before they worsen.

One effective approach is to schedule bi-weekly one-on-one meetings with your team members to discuss any challenges or concerns they may have.

2. Effective Workload Management

You don’t want your employees to be overburdened nor underutilized. That’s why it’s crucial to regularly evaluate the workload of each employee and ensure it aligns with their capacity and skills. You may need to redistribute tasks or provide additional support to specific team members in order to maintain optimal performance.

3. Mental Health Training Opportunities

Education is the foundation of corporate wellness. By investing in mental health training for employees, you empower them to recognize and manage stress in a healthy, productive way. Even a single session can help your team navigate challenges more effectively, reducing the risk of burnout and creating a supportive workplace culture.

Don’t Let Burnout Hold Your Business Back

Book one of our transformative corporate mental health training sessions today.

Take the First Step

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Why Corporations Choose Our Mental Health Training

admin — Thu, 07 Mar 2024 00:18:38 +0000

The last thing any corporate leadership team wants to do is invest in workplace mental health training only to eventually realize the experience being provided falls short of expectations. The investment has to be worthwhile.

It’s this potential for less-than-ideal results that stops decision makers from prioritizing corporate wellness initiatives. The question is always lingering— What if it doesn’t make a difference?

If you’re a high-level manager who has questioned the validity of corporate mental health training, you’re exactly who we aim to connect with at Catalyst Mental Health. We bring a fresh perspective and results-focused approach to our work that appeals to corporate leaders with a highly rational, real-world outlook on employee wellness.

By the end of this blog you’ll understand what’s different about Catalyst Mental Health and why corporations invest in our training with complete confidence.

But first, let’s briefly touch on the positive outcomes you can expect from our transformational sessions.

The Value of Mental Health Training for Corporations

1. Empowered Leadership Teams

Corporate leaders who participate in our mental health training sessions are better equipped to navigate challenges, resolve conflicts, and promote overall well-being within their organizations. They learn how to encourage open dialogue with their teams and gain practical tools for reducing stigma and fostering resilience.

2. Enhanced Employee Engagement

Our training sessions equip employees with practical strategies they can use to cope with work-related pressures, enhancing their ability to stay engaged during challenging times. We also teach employees communication techniques so they can express their needs effectively, enhance collaboration, and reduce potential conflicts.

3. Legal and Ethical Compliance

The pressure employers face to adequately address and support mental health in the workplace continues to escalate. The Supreme Court of Canada has ruled that employers must make every reasonable effort to accomodate employees experiencing mental health issues and take swift action to mitigate any potential risks. Our sessions equip employers with the knowledge and skills they’ll need to act in accordance with these legislative requirements.

Why Choose Catalyst Mental Health

You know what makes mental health training for corporations so valuable, but why choose us over any other provider? What makes our approach to mental health education so unique and impactful?

We believe the best way to answer this question is to pull from past experiences and the clients who have already benefitted from our services.

Here are the top 5 reasons why corporations choose our mental health training:

1. Specialized Expertise

Our founder and lead mental health instructor, Jenan Nasserdeen, brings a wealth of professional qualifications to her role. She holds a range of certifications, including Trauma-Informed Care, First Aid, Applied Suicide Intervention Training, and Verbal Crisis De-Escalation, which collectively provide her with a sweeping knowledge of mental health best practices.

2. Direct Experience

As a former social worker, Jenan doesn’t just bring in-depth academic knowledge to the table as an instructor– she also brings hands-on, frontline experience. She spent many years working directly with vulnerable populations living with mental illness, addiction, and a range of other safety and care concerns. She has seen how dire the need for support can be and she has personally helped people overcome some of life’s toughest and most complex challenges.

3. Evidence-Based Techniques

Theory in education is great, but application is always best. That’s our perspective, at least– and it’s one of the top reasons to hire us versus other mental health training providers.

We emphasize the use of proven, science-backed techniques, and we show employees how to implement these techniques rather than just explaining them on paper. Each session is an interactive experience where your team gets to put what they’ve learned into practice.

4. Outcome Focused Approach

Our sessions are thoughtfully designed to generate long-term success for our clients. We work with each employer to gain clarity about their greater corporate wellness goals and then tailor our trainings to align with the outcomes they’re hoping to achieve.

Whether you’re looking to address a recent increase in employee absenteeism, reduce the frequency of interpersonal conflicts, or guide your team through a challenging period of change– we will personalize our services to best suit your needs.

5. Commitment to Core Values

We go beyond simply delivering mental health training. We act in accordance with our mission, vision, and values at all times, advocating for positive change, upholding our standards as an accredited organization, and surpassing expectations for the corporations we serve.

What Others Have Said

“I would highly recommend this training to individuals and businesses looking for mental health first aid training. The facilitator was informed, engaging and a skilled educator. Even on a virtual platform the engagement level was excellent. This training offers crucial skills to support the mental health of self and others and helpful resources to share with your personal and professional networks.” – Melanie O

“I’ve been working with Catalyst Mental Health for nearly two years bringing MHFA training to ATCO employees. After most classes I receive phone calls and emails by attendees boasting about how amazing and transformative Jenan’s class and facilitation style is, and I couldn’t agree more. Jenan has this magical ability of bringing course material off the page in a fun and retainable way.” – Crystal D

“One of the best courses I have ever taken! Not only did I learn a lot & have my eyes opened, I was challenged personally regarding thoughts and stigmas. The instructors passion & sincerity regarding the topic was a huge benefit which helped underscore the importance of the material and also our new role in the awareness & helping path.” – Karen S

Go Beyond Training. Invest in a Strategic Partnership That Makes Success Inevitable.

Empowering your team today sets your business up for success tomorrow. Don’t wait to experience the benefits of a supportive environment where each employee thrives. Reach out today and let’s start the journey together.

Take the First Step

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Virtual VS In-Person Mental Health Training: Which is Right For Your Team?

admin — Sun, 11 Feb 2024 22:14:08 +0000

You want to give your team everything they need to thrive and succeed. Not just because it’s your responsibility as a leader, or because you’re aware of the connection between emotional wellness and productivity, but because you value their efforts.

You’ve noticed burnout levels have reached a critical point recently. It’s becoming more and more difficult to engage employees, and very few people are willing to go the extra mile to reach performance objectives. Your managerial intuition is telling you it’s the hour of decision— either you invest in corporate mental health training now, or you risk serious setbacks like lost productivity, interpersonal conflicts, and staff resignations.

The good news? You’ve identified the need and you’re willing to take action. That’s half the battle.

But now there’s the challenge of deciding between virtual vs in-person mental health training. How do you know which option is best?

Well, you’ve come to the right place. Today’s blog will guide you through this decision-making process step-by-step. Let’s get started.

Virtual VS In-Person Mental Health Training: What’s the Difference?

1. Format Delivery

The most obvious difference between online vs in-person mental health training is the method of delivery. Virtual training sessions are conducted via a video conferencing platform, while in-person sessions are delivered by an instructor who is physically present.

Both of these formats come with pros and cons. In virtual sessions, for example, participants are more prone to distractions like email notifications, disruptions in their home environment, etc. On the other hand, in-person sessions can result in logistical challenges like coordinating travel for employees.

2. Technical Requirements

Another key difference between in-person vs virtual mental health training is the need for various forms of technology equipment. Virtual sessions require a stable internet connection, a video conferencing platform, and computer access for all participants. In-person sessions, however, aren’t as reliant on these resources and do not require employees to have computer access.

3. Investment

Last but not least, the amount you pay for online vs in-person sessions will vary. This is because in-person sessions often require the instructor to travel to and from your desired location, resulting in additional fees for accommodations, meals, flights and/or mileage, etc. You may also need to pay for a venue if you do not have access to a suitable space.

Virtual sessions offer more flexibility and are the most cost-effective option for companies looking to reduce overall training costs.

When to Choose Virtual Mental Health Training

1. You Want to Scale Your Training Program in the Future

Virtual training can easily scale to accommodate a large number of participants, making it easy to accommodate expanding teams without a major increase in costs.

2. Your Team Isn’t Based in a Single Location

Virtual sessions are more accessible and allow companies to reach employees without the constraints of a physical location, making it the ideal choice if you have a dispersed or remote team.

3. You’re Looking to Get Started Immediately

It’s much easier to quickly deploy virtual training sessions, so if you expect you’ll need to respond promptly to training needs in the future, going virtual will allow you to avoid the logistical challenges associated with in-person training.

When to Choose In-Person Mental Health Training

1. You Want to Prioritize Engagement and Interaction

One of the greatest benefits of in person mental health training for employees is the direct interaction between instructors and participants. It allows for personalized feedback, mentorship, and the ability to address individual questions or concerns in real-time.

2. You’re Hoping to Facilitate Real-Time Problem Solving

If you’ve noticed specific concerns within your workplace that you’d like to see addressed, in-person sessions are encouraged. Instructors can tailor their approach to address specific issues and incorporate real-life examples relevant to your company’s unique dynamics. This ensures your employees leave with constructive advice and tailored strategies they can start implementing immediately.

3. You’re Looking to Immerse Mental Health in Your Company Culture and Values

Throughout in-person training sessions, instructors thoughtfully weave discussions and examples that align with your company’s values into the curriculum, reinforcing your company’s commitment to prioritizing employee well-being and ensuring the alignment of their mental health teachings with your company priorities.

As you can see, the decision to implement virtual or in-person mental health training is an important one that requires a lot of deliberation. Both options offer advantages, so the right choice hinges upon your organizational needs and desired outcomes.

Partner With Us to Empower Your Team

At Catalyst Mental Health, we work with employers nationwide to eliminate mental health stigma within their organizations and build resilient, supportive, and productive teams.

Our Mental Health First Aid instructors are accredited, highly experienced, and care deeply about reshaping the landscape of corporate mental health in Canada.

So, why not take action today and establish a work environment where success is inevitable?

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Navigating Employee Mental Health in the Remote Work Era

admin — Thu, 18 Jan 2024 22:17:35 +0000

The sudden shift to remote and hybrid working arrangements left many employers scrambling to adapt (in more ways than one). COVID arrived, the world changed, and a massive game of corporate catch-up began.

It’s a change that was difficult for all parties. Employees struggled to maintain and exceed productivity rates, while businesses fought to remain viable and operationally sound.

Even now, in the aftermath of the pandemic, the ripple effect continues. Approximately 31% of Canadian workers were fully remote as of 2023— a number experts expect will continue to rise— and 50% now work from home at least part of the time.

At first, the ability to work from home was celebrated by employees as a way to enjoy more work-life balance, lower their commuting expenses, and spend less on child care. Even business owners were intrigued by the potential for cost savings and the ability to tap into a global workforce.

But is remote work really the miracle solution we hoped it would be? Is it actually improving employee mental health the way we expected it to? And what should employers be doing to better support remote employee mental health?

These are the questions we’ll be exploring together today. Let’s get started.

The Impact of Remote Work on Mental Health

Almost every person you meet has an opinion on the merit of virtual work environments. These opinions can be quite extreme, with some believing it’s the way of the future, and others believing it more damaging than applaud-worthy.

But when we look at the scientific evidence as it relates to employee wellbeing, the truth of the matter becomes a little more complex. Multiple studies have shown there are both advantages and disadvantages to remote work.

Let’s explore these a little further.

Pros

79% of managers see an increase in productivity when their teams are working remotely or in a hybrid arrangement.
81% of remote workers say a better work-life balance is the biggest benefit of working from home
55% of Canadian workers say working remotely has lowered their stress levels

Cons

Working remotely full-time is associated with a 40% increase in the likelihood of depression and anxiety symptoms
50% of remote workers say they struggle to set healthy boundaries while working from home
Feelings of isolation are the biggest challenge for 53% of remote workers

Work From Home Mental Health: What Employers Need to Know

From a senior leadership perspective, it’s crucial to remember that remote work is neither all-bad or all-good. It’s simply a different way of operating that comes with its own unique benefits and challenges.

Simply put? Your team is capable of thriving in any environment if you empower them in three key ways:

1. Effective Workload Management

Ideally, you don’t want your employees to be overwhelmed or underutilized. It’s all about striking a careful balance and distributing tasks strategically— regardless of whether your team works in-office or at home. This way, you can enhance productivity while also minimizing stress and burnout.

2. Mental and Emotional Support

It’s impossible for employees to generate success in a toxic work environment. Their concerns, opinions, and perspectives must be heard and validated in order to maintain satisfaction within their roles. They must also have access to counseling services, mental health resources, and compassionate leadership.

3. Meaningful Social Connection

Your employees need meaningful social interactions to feel like they belong within your company and to maintain a sense of purpose within their role. This can be achieved through team-building activities, mentorship programs, and collaborative projects. The more you prioritize these experiences, the more united your team will be and the happier your employees will feel.

How to Support the Mental Health of Remote Workers

1. Put a Formal Remote Work Mental Health Program in Place

Attempting to address employee mental health concerns on-the-fly is never as effective as putting a proactive plan in place. A documented and formal mental health program provides clarity for your team, letting them know exactly what types of resources are available to them and what steps they need to take in the event of a mental health crisis.

Items to detail in a remote work mental health program include:

Mental health policies
Employee mental health workshops and training opportunities
Resources
Wellness holidays
Employee recognition initiatives
Peer support groups
Stress reduction programs

2. Maintain Open Communication Channels

Protecting remote employee mental health requires on-going effort. Having regular conversations with your team about how they are feeling, any challenges they may be facing, and how you can best support them is the simplest and most effective way to show you care. Plus, it allows you to identify problems before they snowball into larger issues.

Ways to prioritize open communication include:

Scheduling regular check-ins with your employees
Hosting virtual wellness forums
Conducting employee surveys on a regular basis

3. Lead By Example

Corporate leaders have a responsibility to set the bar high when it comes to work life balance and stress management in the workplace. When you compromise boundaries, work outside of regular office hours, and take on excessive workloads, you not only jeopardize your ability to lead effectively, but you expose your team members to the same unhealthy practices— increasing the likelihood of them experiencing job dissatisfaction, overwhelm, and even depression.

Ways to model positive mental health practices include:

Setting consistent technology-free hours where you can not be reached by email, text, phone, etc.
Encouraging team members to take breaks, use their vacation time, and disconnect during out of office hours.
Prioritizing tasks effectively and maintaining realistic expectations when it comes to desired outcomes.

Need Help Navigating Employee Mental Health in the Remote Work Era? We're Here For You.

At Catalyst Mental Health, we offer mental health training online for virtual teams, empowering your workforce with strategies to navigate stress, enhance resilience, and cultivate a positive corporate culture.

Let’s create an environment where success is inevitable.

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This Valentine’s Day, All You Need is Self-Love

admin — Sat, 09 Sep 2023 23:03:42 +0000

February 12, 2021|Self-Care

When you think of love, do you think about a relationship? Most of us do. We assume that the feeling of being loved originates from another person. This is why occasions like Valentine’s Day can cause feelings of loneliness and disappointment. When we look to others to make us feel special, treasured, and cared for, we deny ourselves the opportunity to receive love in other ways.

The truth is, all you need is self-love. You can feel all the wonderful and amazing feelings you associate with being loved by someone else on your own!

Sure, it’s nice to have a Valentine. But don’t convince yourself that having one is a prerequisite for feeling satisfied, valued, or admired. You can still experience all of the positive emotions and sentiments of Valentine’s Day, simply by making the decision to be your own Valentine.

So… it’s time to put a plan in place for your special day!

Here Are 5 Self-Love Ideas for Valentine’s Day

1. Order In Your Favorite Meal

Sure, COVID-19 has put a damper on the usual dining-out experience. But who says you can’t still enjoy a candlelight dinner? Why not have your favourite cuisine delivered and create a relaxing and romantic ambiance with soft lighting, roses, or background music? Treating yourself to the food you enjoy most is an excellent way to celebrate yourself on Valentine’s Day.

If you prefer company but don’t have a romantic partner, you can also invite friends or family members to a Zoom call and make it a social event! Play games, do a craft together, or simply chat and enjoy spending virtual time together.

2. Write a Love Letter to Your Future Self

If you have ever received a love letter, you know that warm, fuzzy feeling that comes with reading words that were chosen just for you. So, why not give yourself that experience? This is one of the best self-love tips, as it really is a powerful way to honour the positive traits and attributes you see in yourself. Write down what makes you proud to be you. Write down where you hope to be by the time you open the letter. Give your future self words of encouragement.

Trust us, when the time comes to open the letter, you’ll have forgotten what you wrote and reading those words will have a greater impact than even you predicted!

Here are some writing prompts to help you get started:

I hope that you are remembering to treat yourself with kindness by…

Remember that you are strong and capable of…

You are beautiful. Take the time to appreciate the things you love about your body, like your…

You are special because…

3. Make Your Own Honey and Oat Face Mask

Is there anyone who couldn’t use a day at the spa? This is a great, budget-friendly alternative that works wonders for your skin. Plus, it’s super relaxing and a super enjoyable way to pamper yourself.

Honey is a natural antibacterial, making this mask ideal for those who are prone to blemishes. But that’s not all— it’s also an antioxidant, which means it will prevent signs of aging and leave your skin feeling restored and youthful!

What better way to celebrate yourself on Valentine’s Day than checking out your newly rejuvenated reflection in the mirror?

Follow this DIY face mask recipe to get your glow on!

4. Get Cuddly

Yes, you can enjoy that warm, snug feeling even if you’re having a solo celebration. Try putting your favorite cozy blanket in the dryer for a while on low before curling up to watch your favorite movie or grab pillows from other rooms to make your bed extra comfy for the evening.

Other ideas include thick reading socks, pouring yourself your favorite hot beverage, or inviting your pet onto your bed for some quality relaxation.

We’re willing to bet that when you’re all wrapped up and snug as a bug, you’ll be glad you made the decision to be your own Valentine!

5. Make Your Mental Health a Priority

Taking care of your mind is one of the greatest gifts you can give to yourself. If you’ve been struggling to feel healthy, happy, and fulfilled in your life, it may be a good idea to speak to a professional who can help you put a plan in place.

There are many credible professional organizations that offer online therapy sessions and affordable payment options, so you can receive counselling without leaving your home or stretching yourself thin financially.

When you take the time to evaluate what is causing feelings of stress, anger, sadness, or overwhelm and seek out solutions, you are better able to enjoy and be present in your own life.

We recommend visiting the Affordable Therapy Network website or contacting your local health authority for more information about the services available to you.

These self-love tips are just the beginning. There are countless ways to love yourself on Valentine’s Day and throughout the entire year. Don’t limit yourself to just one day! Keep experimenting with different practices until you find the ones that have the greatest impact for you— then make them a part of your regular routine!

Interested in learning how to create your own personal self-care plan? Check out our previous blog post for a complete step-by-step guide.

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Don’t Practice Self Care Without Reading This First

admin — Sat, 09 Sep 2023 23:02:35 +0000

February 23, 2022|Self-Care

You aren’t sure exactly what you need. What you are sure of, though, is that you can’t continue feeling the way you do. You’re struggling to get out of bed in the mornings. You’re irritable even when nothing has happened to warrant your bad mood. And no matter what you do, you can’t shake the pervasive sense of hopelessness that now seems to follow you everywhere you go.

Does this sound familiar?

If so, you’re likely ready for change.

Maybe you’ve spoken to others about what you’ve been experiencing and gotten their feedback. Maybe you did your own research on the web and read up on possible solutions. Whatever steps have brought you to this point, one thing has become clear— you need to practice self care.

It’s a realization you’ve come to terms with. You haven’t been prioritizing yourself and it has drained you of the zest you once had for life.

The only problem? You’re completely new to self care. It’s not something you’ve ever done before. (Not intentionally, at least.) And you have so many questions.

Maybe you’ve been wondering:

How do I know what self-care activities will work for me?
How often do I need to make time for self-care?
Is self-care really the answer? Or is it just another health and wellness fad that will soon be replaced by a new craze?

Well, my friend, you have come to the right place.

The decision to start practicing self-care is a significant one. But in order to truly get VALUE out of your practice, you need to truly understand what self care is, what it isn’t, and how to customize it to your unique mental, physical, and spiritual needs.

Today, I’ll be sharing my complete guide to self care for beginners so you can start off on the right foot and ensure your routine is sustainable for the future. But first, let’s take a closer look at the meaning of self care.

What is Self Care?

Self care refers to any activity, practice, or ritual a person purposefully does in an effort to improve the health of their own mind, body, or spirit.

Common Misconceptions About Self Care

Many people misinterpret the meaning of self care or come to conclusions before they’ve done their research. Some of the most common misconceptions about self care include:

1. Self Care is Time Consuming

Self care takes as much (or as little) time as you want it to. The key is to determine how long your practice, ritual, or activity needs to take in order to yield its maximum benefit. You may feel energized after a 15 minute afternoon nap, for example, but wake up feeling groggy if you nap for 30 minutes or more. In this case, your ideal time commitment would be 15 minutes.

It’s all about finding the sweet spot for your personal mental, physical, and spiritual health.

2. Self Care is Selfish

It’s important to remember that self care does not mean “me first”. It means “me also”. It’s about giving yourself the same amount of care, time, and energy that you give to other people or obligations in your life.

It is never selfish to refill your own cup. We often neglect our own needs and desires, to the point of our own detriment. Self care is actually selfless, as it allows us to better care for others by showing up as the most healthy, fulfilled, and present versions of ourselves.

3. Self Care is a Luxury

When we think about self care, visions of spa treatments, tropical vacations, or studio fitness classes may come to mind. And while these things can be classified as self care, they are absolutely not a requirement.

In fact, self care doesn’t have to cost anything at all. Going for a walk in nature, avoiding negative self talk, or tidying up the space you live in are all examples of self care practices that are completely free to engage in.

When deciding on your personal routine, remember the three pillars of self care:

1. Reflective

When you practice self care, it should be the result of listening to your mind, body, and spirit, and identifying a need that is not currently being met. People experience a great variety of spiritual, emotional, and physical needs. From intimacy to security, fulfillment, protection, or solitude— there are countless possibilities. Getting in tune with yourself and identifying what it is you are lacking is an essential part of establishing a self care routine that is truly beneficial.

2. Purposeful

Your chosen self care activities should be chosen and completed with intention. Self care isn’t passive. It is a conscious effort. When you engage in your self care routine you should be fully present, rooted in the here and now, and focused on maximizing the positive impact of your practice as much as possible.

Additionally, it is crucial to address any needs you identified while reflecting on your current situation. If you realized you’ve been feeling lonely lately, for example, you could purposefully plan a movie night with a friend. Or if you feel you’ve been spending too much time at work or in your home, you could commit to doing an outdoor activity every Sunday afternoon.

3. Supported By Boundaries

Without boundaries, it is nearly impossible to maintain a consistent and beneficial self care routine. Boundaries allow us to remain true to ourselves, maintain healthy relationships, and be valued, appreciated, and respected at all times.

If you decide that a 10-minute meditation practice is an essential part of your personal self care routine, for example, you might set a boundary with your partner that they can not interrupt you (unless it’s an emergency) while you are meditating. This boundary will allow you to protect this important part of your day and enjoy a deeper, more focused meditative experience.

How to Start a Self-Care Routine

1. Listen to Your Inner Voice

Sit with yourself in silence and be honest about what you have been feeling lately. What has been missing in your life? What has there been too much of? Where is your stress or dissatisfaction originating from?

Remember, the universe whispers before it roars. Your mind, body, and spirit give subtle hints that something is wrong long before there’s a crisis. Pay attention to the little things. If you’ve been having trouble sleeping, for example, it could be due to anxiety. Implementing a night time self care routine that relaxes your mind would likely be a great solution.

2. Identify Your Intentions

You should have an end goal in mind when you practice self care. The goal can be as abstract or as specific as you’d like it to be, but it should be documented and at the forefront of your mind as you engage in your practice.

In a broader sense, for instance, your goal might be to feel more confident in your own skin. Or, if you prefer to be more particular, your goal might be to stop wearing makeup to work in an effort to embrace your natural beauty.

3. Explore Your Options

This is a critical aspect of self care for beginners. It’s so important to experiment with different self care techniques and practices before adding them to your routine, since you aren’t yet aware of which activities benefit you most or yield the best results.

Some examples of potential self care practices you might want to consider include:

Hosting a weekly family dinner
Creating a monthly vision board
Drinking 2 litres of water per day
Meditating for 10 minutes each morning
Volunteering at a local non-profit twice per month

Whatever activities you choose, be sure to clearly define how much time you want to dedicate to each practice.

4. Set a Sustainable Schedule

When deciding upon your new self care routine, it’s important to be realistic about your time commitments. Ultimately, you want your self care routine to be one you can enjoy and maintain indefinitely— not one that quickly begins to feel like a chore.

Review your current daily, weekly, and monthly obligations. How much time can you dedicate to your self care routine without compromising your other commitments or stretching yourself too thin?

The more realistic you are in establishing your routine, the more likely you are to succeed in maintaining it over time.

5. Evaluate As You Go

Our wants and needs are continuously changing and shifting. What benefits our mind, body, or spirit today may not have the same effect tomorrow, next week, or one year from now.

Checking in with yourself and asking, “Does this still serve me?” is the best way to ensure your self care practice evolves with you. Remember, it’s okay to let go of things that no longer benefit you the way they once did, and it’s always a good idea to add new techniques and activities to your routine to keep things fresh and exhilarating.

Are You Ready to Start Taking Better Care of Yourself?

Now that you’ve read this article, I believe you have the foundational knowledge required to put a practical and productive self care routine in place.

I invite you to share this article with anyone you know who might be new to self care. By sharing our knowledge and uplifting one another, we can all be catalysts for change.

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Returning to School During COVID-19: A Child’s Perspective

admin — Sat, 09 Sep 2023 23:01:10 +0000

August 25, 2020|Mental Health

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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The Myths (And Facts) About Suicide

admin — Sat, 09 Sep 2023 23:00:14 +0000

September 24, 2020|Mental Health

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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The Truth About Global Mental Health

admin — Sat, 09 Sep 2023 22:59:17 +0000

October 9, 2020|Mental Health

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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How to Find Your Ideal Self-Care Routine

admin — Sat, 09 Sep 2023 22:58:02 +0000

November 3, 2020|Mental Health

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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