Stress and Mental Health

What exactly is stress?17 Stress is a biological response that causes hormones (brain chemicals) to surge through your body. These hormones make you sweat, breathe more rapidly, and tense your muscles. Sometimes called “fight or flight,” the stress response is a built-in alarm system that prepares your body to take action – or leave the scene.

Stress and Mental Health

Stress is a normal response to outside pres­sures or demands, and small doses of stress help people stay focused, meet deadlines, and handle challenging situations. When stress is frequent or prolonged, however, the risk of mental health problems increases. Long-term stress raises the risk of depression, anxiety, and harmful substance use, as well as medical problems such as aches and pains, digestive problems, and even heart disease.17 It also works the other way: mental health problems make you less capable of handling stress.1

Common sources of stress include a challenging physical environment (such as an unsafe living space), relationships, work, financial problems, and major life changes.17 Of course, you may have other sources of stress that reflect the unique pattern of your life.

Modern life puts stress in just about everyone’s path. So how do you know if stress is a problem for you? The table below lists some symptoms to watch for.17 Pay special attention if you notice these symptoms occurring more often than usual.

Thinking symptoms

  • Difficulty thinking or concentrating
  • Memory problems
  • Negativity or lack of self-confidence
  • Constant worrying
  • Difficulty making decisions

Emotional Symptoms

  • Nervousness, inability to relax
  • Fear or Anxiety
  • Sadness or Guilt
  • Low morale
  • Feeling hopeless or helpless

Physical Symptoms

  • Heahaches, muscle tension, other physical aches
  • Digestive problems
  • Rapid heart rate
  • High blood pressure
  • Fatigue
  • Loss of sex drive

Behavioural symptoms

  • Changes in eating or sleeping patterns
  • Social withdrawal
  • Nervous habits such as nail biting
  • Increased use of substances
  • Neglect of family or work responsibilities

The Sandwich Life

About one in 10 parents belong to the “sandwich generation” – people caring for both children and elders- and they typically spend three hours per day on caregiving duties. Not surprisingly, such double duties create extra stress. if you find yourself in this situation and have other family members who can step up, hold family meetings to discuss and assign tasks, so the responsibility doesn’t fall on you alone. Prepare for financial challenges by consulting an advisor. Just as important, schedule “duty-free” leisure time with the older people you care for, so you get a physical and mental break from your to-do list.

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Mental Health: When You Need Extra Help

Mental health problems rarely stay in one place. If we catch them early, they often improve. If we wait too long, they can easily get worse and turn into a true mental health disorder, like anxiety or depression.

Mental health problems and substance use also feed into each other: having a mental illness doubles the risk of having a substance use problem, and people with substance use problems are three times as likely to have a mental illness.21

Mental health and substance use disorders are common­ and not to be taken lightly. Consider these facts:2-1 25

Frequency

  • In any given year, 1 in 5 Canadians experiences a mental illness or addiction.
  • By age 40, about half of Canadians have had (or still have) a mental illness.
  • About 4.6% of Canadians have an anxiety disorder, while 5.4% have major depression.
  • Over a lifetime, about 18% of Canadians meet the criteria for alcohol use disorder (the most common substance use disorder).

Impact

  • Mental illness is the leading cause of disability in Canada.
  • People with mental illness and substance use disorders are more likely to die early.
  • Tobacco is the leading cause of premature death, responsible for 17% of cases.
  • Depression reduces cognitive (thinking) performance on the job about 35% of the time.

Recognizing when you need extra help can make all the dif­ference. Reach out to a health professional if you experience symptoms like these2:5

  • Excessive worrying or fear
  • Feeling excessively sad or low
  • Confused thinking
  • Extreme mood changes
  • Difficulty carrying out daily activities
  • Avoiding friends and social activities
  • Changes in eating patterns, sleep habits, or sex drive
  • Overuse of substances
  • Physical symptoms without obvious cause (such as headaches or stomach aches)
  • Thoughts about self-harm

Such symptoms could signal depression or anxiety. Talk to your doctor to learn more. Once you have a diagnosis, you and your doctor can lay out a treatment plan, which in most cases will in­clude talk therapy and/or medication. In fact, research suggests that combining therapy and medication has the strongest and most lasting effect for both depression and anxiety.26

Don’t hesitate to use your London Drugs pharmacist as a resource. Your pharmacist can provide general guidance on mental health and substance use, help you navigate the healthcare system, and connect you to community resourc­es. If you start a medication for a mental health disorder, your pharmacist can answer your questions about the drug and help you manage side effects.

Bouncing Back: A self-help program for people with mental health problems

if you have anxiety or depression – or if you’re simply feeling low, worried or stressed, a free self-help program called BounceBack (http://bounceback.cmha.ca) may help you gain new skills to boost your mental health. Developed by the Canadian Mental Health Association and available to everyone over 15, the program provides skill-building workbooks and online videos, as well as telephone coaching if you get a referral from a health professional.

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Mental Health: From Fragility to Resilience

A cookie, a tall drink, an edible, a texting marathon with a stranger… unhealthy cop­ing strategies provide instant gratification: they allow you to forget the stresses of life, if only for a few moments. But in the long run, such coping strategies just add to the stress you already have. That cookie, multiplied by 100, puts you at risk of unhealthy weight gain. Those hours spent on social media prevent you from meeting a deadline.

Healthy strategies have the opposite effect: they build resilience, which means the ability to recover quickly from challenges. If stress is a problem in your life, start with these healthy coping strategies: 19

  • Recognize and focus on what you can control.
  • Take breaks from the news and from screens.
  • Practice self-care: eat healthy foods (including when snacking), get moving, and get plenty of sleep.
  • Avoid excessive substance use.
  • Make time for relaxing, including activities you enjoy.
  • Practice slow and deep breathing (four counts in, four counts out).
  • Stay connected with other people and organizations.
  • Reach out for help by talking with others who can help you.

Take the time to assess your unhealthy coping strategies. Start a paper or electronic log book and record your pat­ terns: when, where, and why you turn to your “quick fix:’ If you feel a craving coming on, resist it and replace it with another activity (like the healthy strategies listed above). If you feel uncomfortable, sit with the feeling and record it in your log book.

If you are coping with stress by using harmful amounts of alcohol, cannabis, or other substances, you may need help to quit or cut back. Take that first step and schedule a visit with a doctor or counsellor. And don’t forget your pharmacist: many London Drugs pharmacists have training in smoking cessa­tion, cannabis misuse, and opioid use disorder. Your local pharmacist can also point you toward other helpful resources.

Post-Pandemic Resilience

The COVID-19 pandemic has disrupted just about everyone’s routine and increased stress for most of us. To build resilience during the pandemic, the Mental Health Commission of Canada recommends crating a self-care and resilience plan. The idea is to make a list of behaviours and activities that can hep you manage stress, decide which ones you’re willing to try now, and then schedule times to try them. TIP: Focus on simple activities you can easily incorporate into your daily routine.

You can also reduce stress by taking every reasonable precaution to protect yourself from severe illness from the virus. The most important precaution, experts agree, is vaccination. If you have fallen behind on your COVID-19 shots, your London Drugs pharmacist can help you catch up. And while you’re at it, talk to your pharmacist about other vaccines that may protect you, like the influenza or pneumonia shots. The more protection you have, the less you need to worry about getting sick.

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6 Movies For When you Just Need a Break

We all need to take time and relax every now and then. A movie is a great way to do so. If you are having a bad day, bad week, or just need to refresh on the couch, watching a fun movie is a great way to reset your spirits. Keep reading for some great picks to lighten the mood.

Babe and Babe: Pig In The City 

Babe, everyone’s favourite sheep-herding pig will delight the family in this 2 movie combo. In the original film, Babe learns he’s cut out for herding, against his owners wish. The sequel takes babe and a gaggle of animal friends to the big city to help save Arthur Hoggett’s farm. With plenty of light hearted laughs, and adorable characters, these movies are family fun for parents and kids alike.

The Pink Panther Cartoons

The Pink Panther is paws down the world’s grooviest cartoon star. In 1964, this pink-inked feline slinked onto the opening credits of Blake Edwards’ caper film by the same name and threatened to steal the entire show. This digitally remastered Pink Panther cartoon collection is the perfect companion for everything from a few minutes to a few hours of laugh inducing entertainment.

Bad Boys for Life 

Action packed, and full of laughs, the Bad Boys Mike Lowrey and Marcus Burnett come back together for one last ride in the highly anticipated Bad Boys for Life. A great last hurray for this mid 90’s hit franchise, sure to help you escape reality for 2 hours and 4 minutes.

The Land Before Time

This is another great adventure for the whole family. For some this will remind them of their childhood, for others it might be a whole new discovery. Voyage back in time with Littlefoot, Cera, Spike, Ducky and Petrie – a group of very different young dinosaurs who find themselves thrown together when the world around them quickly changes. With one common dream of making it to the lush, legendary Great Valley, they quickly learn that they’ll need to overcome differences and trust each other in order to survive.

Ocean’s 8 

The latest addition to the Oceans series has Debbie Ocean planning an elaborate heist at the biggest event of the year, the Met Gala. The target, 150 million dollar diamond necklace that’s around the neck of world-famous actress Daphne Kluger who will be center stage at the event. Laugh along as her and the team of specialists she’s recruited, as they try to do the impossible.

Aladdin

Soar away to “a whole new world” in Disney’s animated masterpiece Aladdin. Join the charming street rat Aladdin, the determined Princess Jasmine and the hilarious Genie (voiced by the unforgettable Robin Williams) on a wondrous journey filled with action, laughter and Academy Award-winning music.

We hope whatever your movie taste, we’ve inspired some fun ways to escape for a bit and unwind in the realm of cinema. Remember we have everything you need for your home theater, and a wide selection of Blu-Ray and DVD’s.

4 Mental Health Tips for 2021

Let’s face it, 2020 was a tough year for everyone. If prioritizing your mental health is one of your New Year’s resolutions, we’ve collected some tips that may help you reach your goals and improve your overall wellbeing for 2021.

1. Focus on a Hobby or Goal

Research has shown that regularly doing activities we enjoy is actually beneficial for our mental health. This can be continuing to do something you already enjoy, improving on an existing hobby, or taking up something new that you have always wanted to pursue. Having a goal or a hobby gives one motivation, purpose, and can even improve our self-worth and self-esteem as we develop this new skill. As well, when we are engaged in an activity we enjoy, it is easy to fall into the mental state known as “flow” or “getting into the zone.” This state promotes mindfulness and can help ease stress and anxiety. A hobby is also a great way to help you connect with others. If you love reading, join a book club. If you paint, schedule a virtual painting session with friends who also enjoy painting. If you love running, find someone to run with regularly. Whatever you choose to do, it is important to dedicate time to it, whether it is daily, a few days a week or even just weekly.

2. Limit Your Screen Time

It’s great if you are using technology to connect with family, or access resources that may be beneficial to you. But if you are using it to mindlessly scroll on social media, or compare yourself to others, it may take a toll on your mental health. You don’t have to cut your screen time completely, but know that disconnecting a little can help with your overall wellbeing.

Some ways include creating “tech-free” zones at home, like your bedroom or the family room, where phones are not allowed. You can also dedicate a chunk of time during the day to unplug for a couple hours or even for a whole day. Setting a limit to how many times you pick up your phone can also be helpful to ween off your screen time, as many of us constantly reach for our device multiple times a day without even thinking. Another way is to move apps that eat up most of your time off of your home screen, so you are less likely to to see them and open them up. Lastly, although it may seem counterintuitive, install some apps that may actually help with limiting your screen time. A really fun one is Flora, which helps you to stay off your phone, clear to-do lists, and build positive, life-changing habits by planting “virtual trees.” Whenever you want to make progress toward your goals, your trees grow bigger!

3. Practice Gratitude

Practicing gratitude can be an instant mood booster as you reflect on all the positive things in your life. It is also associated with increased happiness and stronger relationships with loved ones. There are many ways you can practice gratitude. An easy way is to write down at least one thing that you are thankful for every morning. You can also create a list of things you are thankful for and place it in a spot at home where it can be easily seen, as a reminder.

Practicing gratitude can also be done through journaling and writing down all the positive things you experienced during your day. These can be as small as the beautiful sunshine you woke up to, or the delicious cup of coffee you got to enjoy in the morning. Lastly, gratitude meditation is another great way to focus on appreciation, as it allows you to be present and in the moment. Some great apps for meditation include Calm, Headspace and Buddify.

4. Reach Out

Lastly, know that it is ok to reach out and talk to someone or ask for help. Having a friend or family member to talk to can help you feel like you are not alone in your feelings of stress, uncertainty or anxiousness. Even if they don’t have any advice to offer you, having someone to just listen with an open mind can provide a sense of relief.

Mental Health During Isolation

The emergence of the new coronavirus has changed our lives immensely. Differences in our daily routine, the constant buzz of negative media reports, fears about losing our jobs and the economy in general can play havoc with our peace of mind. And to make matters worse, we can’t even meet up with friends for a chat and a comforting hug.

Fortunately, social distancing or isolation does not reach as far as our digital devices and we can catch up with friends and colleagues on our phones, tablets and laptops, if only to share a smiling emoji. Being alone can have a few benefits when we know it won’t last forever. We could, for example, learn a new language, read a book or two in the time we’d normally spend commuting, or take up a new hobby. And if we feel fear amid these activities—or during working hours if we’re working from home­—a few deep breaths or short meditation will help alleviate anxiety.

Practicing meditation at home is a great way to calm and relax the mind.

If you are a parent of little ones, you will naturally have concerns about their wellbeing, and find it challenging if you are also working from home. If elderly parents, or loved ones with compromised immune systems live with you, you may be wondering how best to protect them from the virus when you yourself have been out of the house on a food run, for example.

Perhaps it brings some solace to remember that everyone is in the same place; that all over the world, in universities and private labs, the best scientific minds of our time are working on developing vaccines that will help restore some normalcy to our lives.

Until then, we must try to relax, to seek out reliable online resources that can help us, and share our fears and questions in online groups and forums for those with similar concerns.

Reaching out to friends and family through video calls can help provide comfort during this time.

For children, teens and adults, it is important to maintain as normal a routine as possible, getting up at the same time as usual, eating regular meals, exercising (think stretches, yoga, dancing and getting in your 10,000 steps by walking around the house). Make sure you are getting to bed reasonably early and don’t make it your second job to watch the news on TV. Instead, get caught up once a day then find something positive to focus on. (If you are seriously troubled by what you are hearing, ask a partner or friend to fill you in on anything that is important for you to know.)

Talk openly to those in your care, making sure your language is age-appropriate. Find out their concerns and open them up for discussion. There is truth to the adage A trouble shared is a trouble halved. Above all, however frightening the spread of this virus may seem, remember to breathe and stay calm.

6 Strategies for Starting the Year with a Positive Mindset

Start the year with a positive mindset

We live in a culture that often delights in focusing on the negative: a constant stream of bad news, fear-based headlines, guilt-inducing ads, and social media shaming. It’s no wonder it’s so easy to dwell on everything that’s wrong with the world; but doing so can take a heavy toll.  

Research has shown that your mindset affects your mood, your relationships, and your well-being. Thinking positively rather than focusing on the negative can even mean the difference between success or failure in your endeavours. Cultivating a positive mindset means looking for the bright side in every situation, choosing to see the good in the world, and finding the silver linings no matter what’s going on in your life. Cultivating that optimism is possible with a few solid strategies.

Here are six ways to start the new year with a powerfully positive mindset.

Use a selective focus

Focus on the positive

Consciously focusing your mind onto something positive is a powerful way to change your mindset. For example, choosing to focus on the silver lining in a bad situation, the good in someone you might not get along with, or the learning opportunities in a challenging time turns your view from negative to positive and lets you approach things in a new light.

If you tend to worry about the future or stew in the past, you might also try focusing only on the present and on the things you can control.

Cultivate an attitude of gratitude An attitude of gratitude can shift your mindset

Gratitude is a powerful feeling, and an excellent tool to reset your mindset. No matter how dire the circumstances, we can all find something to be grateful for: a good friend or family member, community support, a sunrise, happy memories, the air we breathe. Tapping into the power of gratitude takes your mind off negative scenarios and opens it up to a more positive perspective.

Use a one-word mantra

Choosing a one-word mantra that is motivating, uplifting, or meaningful can help you to refocus your mindset whenever the need arises. For example, if you find yourself getting weighed down by the heaviness of the world, choose a word like “joy” or “goodness”. If you lose steam with your goals and feel like giving up, try a word like “focus” or “forward” to keep you on track.

Once you’ve got your word, repeat it often. Post it on your fridge or keep it in your phone and reflect on it whenever you feel the need for a boost of positivity.

Nurture your sense of humour

Strategies for cultivating a positive mindset

Nurturing your sense of humour is a great way to cope with stress and negativity. The physical act of smiling and laughing has been shown to actually make you feel happier. So watching a comedy, telling a joke, or just thinking back to a positive memory that brings a smile to your face can turn a grumpy mindset around.

Surround yourself with positive influences

Surround yourself with positive people

They say we become like those we hang out with, so choose your companions carefully. There’s nothing more uplifting than happy people who view life through rose-coloured glasses. Surrounding yourself with positive people will undoubtedly have a positive influence on your own mindset. Can’t find anyone positive around you? Read positive books or watch positive shows.

Choose healthy habits

Healthy habits help to cultivate a positive mindset

Ever tried to be positive when you feel sick, exhausted, or in pain? It’s tough. Your physical body affects the state of your mind, so building healthy practices into your life can completely change your state of mind. Exercise, for example, increases serotonin in the brain, which boosts your mood and well-being. Eating a balanced diet, drinking plenty of water, and getting enough rest also have a huge impact on your outlook.

Looking for more healthy habits inspiration and support? Come talk to an expert at the LD Pharmacy anytime.

 

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