Anxiety, Mental Health, Stress

Spotlight on Stress

Written by Whole HeartMarch 26, 2023

April is Stress Awareness Month. Stress Awareness Month has been held every April since 1992 to raise awareness of the causes and cures for modern-day stress.

Stress is a physical and psychological reaction to perceived challenges or threats and part of our natural “fight or flight” response.  We all have it!

Sometimes a little stress or anxiety can be helpful:  it can motivate us to take action, to achieve our goals, to grow and learn. It’s the stress we feel when starting a new job, preparing for a marathon, undertaking new studies, or planning celebrations for a big life event.

There is also stress that comes with traumatic events or ongoing challenges in our personal or professional lives. Examples can include dealing with chronic health problems – either your own or a family member, losing a job, financial difficulties or going through a divorce.

Chronic or excessive stress can cause high blood pressure, increased risk of heart disease, anxiety and depression and negatively impact our overall quality of life. This kind of stress can leave us feeling unwell and susceptible to serious health impacts.

Here are some tips for stress management from the team at Whole Heart:

 

Go for a walk

Physical activity not only provides a healthy distraction from stressful thoughts, it improves mood and overall health. Exercise not only reduces the levels of the stress hormones in the body, it releases natural chemicals in the brain that promote feelings of well-being.

Practice mindfulness or other forms of meditation

Mindfulness has been scientifically proven to reduce our stress response by helping us train our awareness away from stress-inducing thoughts. We can learn to focus on the present moment, rather than fixating on the worries that come from thoughts related to past events that we can’t change or future possibilities that we can’t predict or control. Mindfulness and meditation also provide awareness of our response to stress in real time, so that we can start to develop strategies to create calmness in the body and mind even when the situations may be challenging.

 Eat nourishing foods

There’s a strong relationship between food and stress; from what we crave to how it can make us feel. It’s important to have foods that you enjoy and that provide comfort.  There are also foods that can provide important support for your immune system when coping with stressful events. A nutritionist can provide you with helpful guidance.

Cultivate enjoyable hobbies and activities

Having interests that provide a healthy distraction away from sources of stress is important.

Hobbies don’t have to be complicated or expensive. Turn on some music and dance, read a book, colour or create crafts, cook or bake or go for a bike ride or shoot some hoops. Hobbies and activities not only divert your attention away from stress, they often combine other stress management techniques – such as physical activity and time spent with friends and family.

Connect with friends and family

Sometimes when we are “stressed out” we move away from seeing and speaking to friends and family because we feel we are too busy or that we are physically or emotionally exhausted. Leaning on a supportive network is important to keep your mood up and prevent you from feeling isolated. Call a friend, go out with friends or family for a meal. Give yourself a break and get the support and boost that comes from talking to and being with loved ones.

Identify challenges to prioritization

If you’re feeling stress due to constant competing tasks it may be an opportunity to review how you manage your time or prioritize. Sometimes it’s as simple as looking into skills training – for example, Whole Heart runs a study skills group to help students prepare for exams, which includes time management and prioritization skills. Other times, the inability to manage time or prioritize can be tied to a condition like ADHD. If you or a member of your family is experiencing chronic stress tied to time management or prioritization you may want to seek out a consultation from a mental health professional.

Get a good night’s sleep

When we are dealing with stressful periods, we may be getting less sleep at a time when we actually need more and better-quality sleep. The quality of sleep we get impacts our physical, mental and emotional states. Look to relaxation and meditation to help prepare you for sleep. Limit screen use before bed, avoid large meals, caffeine and alcohol before bedtime, and ensure your sleep space is quiet, dark, and at a comfortable temperature. Recognize that you can function better if you are well-rested.

Seek support from a mental health professional when needed

If you feel that you need more help, don’t hesitate to contact us at Whole Heart Mental Health and Wellness. Not sure where to begin? Reach out and let us help guide and support you: https://wholeheartmentalhealth.com/contact/

Stress Awareness Month is an important reminder about the impact of stress on our lives and the importance of learning effective strategies for managing stress so that we can improve our well-being and prevent the negative health consequences of bad stress.

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Anxiety, Behavioural, Family

Navigating Food and Festivities this Holiday Season

Written by Whole HeartDecember 14, 2022

The holidays are meant to be a time of enjoyment and celebration that is generally also filled with traditional and festive foods. These joyous occasions can also cause stress and anxiety when it comes to navigating relationships with food, especially if you or your teen are recovering from an eating disorder. Setting goals and creating a strong framework to approach this time of year can be the best preparation for the weeks ahead.

Whole Heart offers these tips:

Shift the focus away from a food focused holiday and redirect your attention to your loved ones. As much as there may be an emphasis on what we eat when we are together, focus instead on ensuring you connect in some meaningful way with each of your family members and friends.

Stay present and do your best to not get stuck on negative thoughts. Trying a grounding exercise by actively shifting your attention to your other senses instead. You can focus on feelings of gratitude within the moment and feel joy this holiday season by actively noticing the people and experiences for which you are grateful.

Have support from a friend, family member or healthcare provider with whom you can check-in to help you navigate difficult situations. Knowing there is someone to support you can be a very powerful reassurance as you embark on the holidays.

Set boundaries by discussing your holiday expectations with those who you may be spending time. If friends or family know that you are recovering or may be struggling, talk to them about your concerns and identify strategies that they can help support through their actions.

Decrease body and diet talk by practicing ways to redirect the conversation and if need be, simply saying “I don’t want to talk about this.” and changing the subject. Aim to give others compliments that are not related to appearance to inspire them to do the same.

Keep your concentration on your plate, limiting comparisons. Everyone has different needs, and it is important to honour what works best for you and your recovery.

When it comes to food there are no good foods or bad foods, especially during the holidays. Remember that nourishing your body is the ultimate form of self-care and giving yourself permission to enjoy your favourite festive foods without fear is part of that. Mindful eating – taking your time and involving all your senses – can be helpful as well.

Try to be flexible when possible and allow for changes. While you may be following a particular plan, give yourself the flexibility to allow for unexpected changes. This will help you move through challenging situations.

Try not to over commit. There can be so many people to see and places to be. Choose the events that you feel most comfortable attending. Try to plan for these events by asking a friend for support or giving yourself an exit strategy if things become overwhelming. This is a time for relaxation and renewal, so ensure you are attending events that help you fulfill those needs and allow yourself to decline those that won’t.

The team at Whole Heart wishes you and yours the very best this holiday season. For support navigating dietary needs, contact Whole Heart’s Registered Nutrition Consultant Practitioner.

 

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Anxiety, Family, Mental Health, Wellness

The Stresses of December

Written by Whole HeartDecember 1, 2022

December is upon us. The move towards the end of the year can be exciting at times, but can also be a major source of stress.

The team at Whole Heart has identified some common stressors along with some helpful tips for coping:

Exams

Many students have not yet had the experience of writing in-person exams due to the pandemic. Preparing for closed book/in-person exams for the first time can feel overwhelming and cause stress. To help alleviate stress, having a plan that involves proven memory and learning strategies, good organization, and a schedule that includes breaks and adequate sleep and nutrition is key.

A supportive study group can also help. Whole Heart’s December Study Skills Group (beginning December 6) is designed to help students acquire the strategies and skills needed to feel ready for their in-person exams.

Holiday Gatherings

Social situations can make people anxious at any time, and the holidays can add a new layer!

How to cope? Try to shift focus from how things “should be” to how they are. Before the event: think about the things you have liked in the past when you see friends or family.

People tend to focus on what could go wrong, but what about the things that have gone well?

In the event: Use your five senses to calm a busy mind and shift focus into the present moment and stay grounded. Notice things you can hear, things you can taste, things you can smell, things you can touch, things you can see.

Take breaks from a crowded room if and when you feel it’s needed.

If you’re hosting a gathering, keep it simple; invite guests to take part by planning a pot luck.

Year-end at work

You may be counting down the days until your office closes for a holiday, but for many people calendar year-end is their busiest time of year. Getting to the holidays may feel exhausting as the pressure mounts to deliver on quotas or reports, meet the seasonal rush or wrap up projects.

This is an important time to practice self-care. Get sleep, limit caffeine and alcohol, shut screen time off well before bed, eat nourishing foods and get outside or exercise!

Prioritize the work that must be done before end of year and where possible, delegate, partner or look to your supervisor to help identify alternative strategies to manage what’s on your plate.

Set up your out of office auto response early, to let others know that you will follow up with any non-urgent needs in the new year.

Keep this time feeling more manageable by creating lists of what must be done and setting smaller goals among the large ones so that you can see your movement forward.

 Family Vacation

Some of you are staying home, and others may travel during the holidays. Travelling with anxious kids can be a challenge. Moving from structured to more unstructured time can be especially stressful for those children who function best with consistent routines.

Meditation and mindfulness during these moments can also help you feel more in control. Whole Heart offers drop-in meditation classes for relaxation and an Introduction to Mindfulness for Teens.

This may be a time where some flexibility with screen time can be helpful.

For example, new guidance from the Canadian Paediatric Society encourages parents to prioritize educational, interactive and age-appropriate screen time – a move away from previous recommendations that set a strict limit.

Remember that the shifts and changes that come out of breaking routine are temporary! Focus on the larger goal of spending time, building memories and enjoying being together.

Finances

Gift giving and gatherings can create new or added financial strain and it’s hard for some people to say “no” to participating in gift exchanges or other festive expenses. This year especially, Canadians are feeling the pressure of rising costs and recent news reports indicate consumers plan to spend less this season.

Alleviate stress by asking for or setting budget limits, or getting creative with handmade gifts, re-gifting or pot-lucks where possible.

Reflecting Back and Projecting Forward

It’s normal and natural to reflect back as we close out the year – and some people participate in making resolutions for the year ahead; the thoughts and feelings associated with both of these actions can impact your mental health.

Try to focus on and stay grounded in the present. Notice your breathing, notice your senses. You can also identify things for which you are grateful and focus on the feeling of gratitude.

Ultimately the stresses of the season may be with us, but remember that you have made it through another year and faced challenges successfully, learned and grown. Take a moment to be proud of yourself or tell your child or teen that you’re proud of them as well!

The team at Whole Heart wishes you and your family the very best this holiday season. To learn about our programs and services go to: https://wholeheartmentalhealth.com/services/

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Anxiety, Mental Health, Wellness

Dealing with Exam Stress

Written by Whole HeartMarch 15, 2020

Its that time of year again and summer is hopefully just around the corner! For students, this time is EXAM time which brings along with it anxiety, doubt, pressure, excitement and joy. A functional amount of stress in our lives can help us to live well, meet deadlines, get out of bed in the morning, tend to our families and our own needs- this is healthy stress. However, for some this type of stress can be overwhelming and unbearable.

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