mental health Archives - Page 2 of 2

How to Cope With Travel Anxiety on Your Next Vacation

Travel offers a host of health benefits for your mind, body, and soul. It relieves stress, boosts happiness, strengthens mental resilience, and increases cognitive flexibility. Vacations break the cycle of stress which permeates our daily lives, allowing us some time out from usual routines—and it allows us to gain a new perspective on our problems. After a successful trip, we feel energized and refreshed, ready to take on the world again.

Travel can also lead to an improved connection to ourselves and others. Research shows that when we go beyond our social comfort zone and immerse ourselves into different cultures, we strengthen our personal identity and increase our confidence. Vacations also promote “shared experience” with others by fostering connections. Shared memories and time spent together, outside of usual mundane routines, help to promote these positive ties with family and friends.

All that said, when leaving your usual routine and surroundings, challenges might come up. One challenge is that traveling may cause symptoms of a mental health condition to flare. Regardless of whatever idyllic and peaceful location you are headed to, most people experience some level of stress both before and/or during any trip.

Research has found that the most common stressful travel experiences are related to pre-travel issues such as planning, financial concerns, packing, making travel arrangements, and developing the itinerary. But some people also have stressful experiences during the trip, such as coping with weather conditions, traffic jams, flight delays, conflict with travel partners, and transportation.

The good news, however, is that in many cases, there are ways to prevent travel anxiety from ruining our vacations!

Plan ahead:

Research your destination, especially if you might experience cultural and linguistic differences
Learn a few common phrases to help you get by in the local language, if needed
Find out where to exchange currency for the best rate
Know what kind of electrical outlets people use so you can recharge your phone, tablet or use your curling irons!

Be organized:

Ensure that your passport is current and you have the necessary visas
Book your hotel before you arrive and keep a copy of your confirmation with you
Check in for your flight online the day before and leave extra time at the airport to get through security

Be prepared for emergencies:

Look up the local emergency number so that you have it, just in case
Don’t leave home without travel insurance!

Know the rules when it comes to medications:

If you are travelling with prescription medication for a mental health condition, it’s important to research your destination country’s drug importation laws to see if your medication is regulated. Many medications for treating mental health conditions are highly regulated and countries impose restrictions on the amount and type of medication that can be imported.

Know whether you can travel with it to your destination
Carry your medications in their original containers
Bring a letter from the prescribing physician indicating that the medicines have been prescribed for medical reasons (including health condition, and the dosage prescribed)

Try to relax and don’t feel guilty:

Do remember that you are not indispensable to your workplace—they will manage without you
Don’t check work emails
Do remember that recharging is just as important as working
Remind yourself that you deserve this time off
If you’re a caregiver and feel guilty leaving your charge with someone else, try to focus on the reality vs. your anxieties and worst case scenarios

Be mindful of how you’re feeling:

Don’t be afraid to take a break from your planned activities if you need to relax and recharge
Keep up routines that make you feel stable
Pack a few items to help you relax at the end of a challenging day, such as a journal, music or your running shoes
Music is great for reducing anxiety when travel becomes stressful—listening to your favourite songs can have a huge difference on your mood

Stay healthy:

Maintain a healthy sleep schedule to help diminish stress while traveling
Eat properly and avoid too much over-indulgence
Even mild dehydration can affect mood, energy levels and the ability to think clearly so carry water with you and stay hydrated—avoid alcoholic beverages before or during a flight, which can increase dehydration

Written by Lorna Allen, CMHA BC

6 Ways Exercise Benefits Your Mental Health

We all know the physical benefits of exercise. It helps keep excess pounds at bay, increases stamina, strengthens our heart, keeps arteries clear, and wards off illness. But did you know that exercise can improve the structure and functionality of our brains, as well as improving our overall mental health?

There’s no denying exercise should be a key part of any strategy to combat depression, anxiety, and the general stress of daily life, but “green exercise” in particular, such as cycling, brings with it added psychological health benefits compared to exercising in synthetic environments such as gyms!

Recent studies suggest that exercising in nature gives a quick and significant boost to our mental health. Researchers analyzed studies encompassing more than 1,200 participants involved in outdoor activities such as cycling, walking, horseback riding, and fishing. They found that outdoor exercise improved mood and self-esteem significantly, with the biggest effects coming within just five minutes. The study also found that the trials also showed an improvement in mental well-being.

Compared with exercising indoors, exercising in natural environments is associated with greater feelings of revitalization, increased energy and enjoyment, together with decreases in tension, confusion, anger, and depression. Here are six interesting ways exercise can positively affect our brains.

1. Improves cognitive functioning

The overlooked cousin of “grey matter,” white matter is comprised of millions of bundles of nerve fibers acting as the computer cables that connect various parts of the brain. Research has shown than exercise enhances white matter integrity and improves conductivity resulting in better cognitive functioning.

2. Promotes brain health

Intense exercise results in elevated levels of brain-derived neurotropic factor (BDNF) – an important protein that that promotes brain health and memory. BDNF prevents the death of existing brain cells and supports cognitive function. Low levels of BDNF have been linked to obesity, depression and even schizophrenia. Therefore maintaining satisfactory levels of BDNF results in optimal neurotransmission and potentially prevents a myriad of physical as well as mental diseases.

3. Improves memory and reasoning

Exercise acts directly on the body by stimulating physiological changes such as reductions in insulin resistance and inflammation and by encouraging production of chemicals that affect the growth of new blood vessels in the brain, and the overall health of new brain cells. Studies show that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. Exercise also boosts memory and thinking indirectly by improving mood and sleep.

4. Reduces anxiety and stress

Exercise is a natural and effective anti-anxiety treatment. It produced endorphins—chemicals in the brain that act as natural painkillers. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. Physical activity helps to relax muscles and relieve tension in the body and also improves the ability to sleep, which in turn reduces stress.

5. Acts as a natural antidepressant

Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects. It promotes changes in the brain, including neural growth, reduced inflammation and new activity patterns that promote feelings of calm and well-being. It also increases blood flow to the brain, releases endorphins and other neurotransmitters, like serotonin, which makes you feel good.

6. Increases self-esteem

Regular activity is an investment in YOU. When it becomes habit, it increases feelings of self-worth, achievement and make you feel stronger. It also helps you feel more confident in your physical appearance too!

And if you still aren’t convinced that getting outside is worth the effort then consider this: Science also suggests that mental health may be an even stronger predictor of life expectancy than physical health or even heavy smoking. If we’ve got you motivated, throw on some shoes and head outside this summer!

Written by Lorna Allen, CMHA BC

Support Youth in Need with Kids Help Phone

There are times when a child or teenager needs a safe space to talk about what is happening in their lives. Whether it’s dealing with anxiety or depression, coping with tragedy, or facing cyberbullying, kids can come up against several hardships at a young age—and it’s important to let them know that they are not alone.

This May, London Drugs is supporting Kids Help Phone, Canada’s only 24/7 national service offering professional counselling, information, and referrals to young people across Canada. Customers will be invited to donate $3 at checkout when shopping at London Drugs, starting May 14 until May 31, and all proceeds raised will go directly to Kids Help Phone to help them always be there to support youth in need.

The impact of Kids Help Phone in Canada

Kids Help Phone is a Canadian leader, known for their expertise and continuous innovation as Canada’s only 24/7, bilingual (English and French) professional counselling, information and volunteer support service for young people.

Since 1989, they have offered kids, teens, and young adults a critical lifeline of hope and support through their free, anonymous service, which research shows significantly improves youth mental health. Young people reach out to Kids Help Phone from every corner of the country via phone, Live Chat, an internationally-recognized website, and through a confidential volunteer-led texting service (available nationwide by the end of 2018) in addition to having access to a database of local youth-serving programs.

Kids Help Phone speaks with young people every day—often acting as the only mental health and well-being support available to vulnerable and at-risk youth across the country. In 2017, Kids Help Phone provided over 59,000 counselling sessions in total across Canada, and youth reached out to Kids Help Phone an average of 530 times per day for counselling, information or referrals.

Kids Help Phone is a registered Canadian charity, and the majority of their revenue is raised from individuals, foundations, corporations, and community fundraising. It takes courage for a young person to reach out to Kids Help Phone and it takes courage for the community to stand behind and support them. With the support of supporters like London Drugs and its customers, Kids Help Phone can work to achieve their vision of a future where every young person in Canada will access the support they need, in the way they need it most.

To learn more about Kids Help Phone, please visit kidshelpphone.ca.

Changing Destructive Thoughts

Everyone has bouts of low mood and excessive worrying. Thankfully, these are often temporary. For some, however, the feelings don’t go away on their own and more structured help is needed.

One very effective treatment is cognitive-behavioural therapy (CBT). CBT is a form of psychotherapy that helps treat problems by modifying our unhealthy thoughts, emotions and behaviors and has been shown to be as effective as medication in the treatment of anxiety and depression in some people.

Whether it’s a job interview, a date or just walking into a meeting, many of us carry our own negative inner voice amplifying small feelings of self-doubt into full on landslides.

Here are a couple of accessible CBT tips which you can employ the next time you are feeling stressed or anxious:

Focus on how these feelings will pass

It can be very calming to remember that feelings, and fears, are fluid and transitory. So when you feel yourself starting to feel overwhelmed by news or an event, try focusing on how you will feel once this initial sense of panic passes.

Write down those expected changes in a few words. For example, if you are a nervous wreck about an impending job interview or an exam, think about how calm and relieved and accomplished you will feel when you walk out the door afterwards! How you will have the rest of your day ahead of you and the anxiety will have dissipated.

Trick anxiety by “acting normal”

Anxiety is a survival response which kicks in when you sense a perceived threat. The key word here is “perceived”, because anxiety can be a little over-protective and tends to over-react! Let’s think of it like a protective lioness – determined to protect her cubs at any cost.

One way to train anxiety to be selective and not pounce into action at the slightest sound or movement is to calmly give it feedback to let it know that its help isn’t currently required and that “you got this”.

If you try and act calmly and without responding physically, anxiety will not be further roused and will follow your example and begin to fade. Talk to yourself softly and calmly, salivate, breathe deeply and try to smile (not always easy, we know!).

By behaving this way we alter the feedback to our fear response system. We are sending our anxiety a message that things aren’t as bad or as scary as they seem so they can “stand down” and this helps dial back the feeling of stress.

The Canadian Mental Health Association’s Bounce Back® program is founded on CBT principles provides and teaches effective skills to help individuals (aged 15+) overcome symptoms of mild to moderate depression or anxiety, and improve their mental health. Participants can learn skills to help combat unhelpful thinking, manage worry and anxiety, and become more active and assertive.

Available for free across BC, Bounce Back® has been shown to help reduce symptoms of depression and anxiety by half, and over 90% say they would recommend it to a friend or family member. Bounce Back® is also available in regions of Ontario and Manitoba.

For more information on Bounce Back®: https://cmha.bc.ca/programs-services/bounce-back/

How to Practice Self-Care for Your Mental Health

Practicing self-care is so important for the maintenance of our personal health and wellness. It’s like how airline attendants instruct passengers to put on their own oxygen masks before assisting others—if you’re not taking care of yourself, you’re affecting your ability to take care of the people around you. Not only that, but neglecting yourself can take a toll on your physical and emotional well-being.

It’s always a good time to identify some everyday things you can do to practice self-care to help your mind and body. Here are some tips on how to take care of yourself without breaking the bank.

Reconnect with your inner self

When life gets chaotic, it can help to slow down for a minute and listen to your inner dialogue. For some this might involve a creative outlet like drawing, painting or writing, while for others it might be a physical outlet like taking up yoga, going for a jog, or enrolling in a fitness class. When you are listening to your mind and body, you feel healthy and more productive, and your self-esteem gets a boost.

Pamper yourself

You may not have the time for a spa day, but you can still indulge yourself at home by taking a long bath with your favourite essential oils. You could apply a deep-clean conditioner to your hair or nourish your skin with your favourite lotion. When you’re stressed or overwhelmed, self-care is usually the first thing to go. We may feel guilty or indulgent taking some time to ourselves when we already have so much on our plates, but it’s crucial to look after ourselves if we want to avoid feeling burned out.

Unplug and disconnect

In this digital era, many of us are permanently plugged into the outside world. We’re constantly checking our emails and social media feeds, but now and then stepping away from it all can make a world of difference—even if it’s for an hour or two. Put down the phone, close the lid on your computer, and read a book that’s on your shelf, walk through the park, or meet a friend for coffee.

Consult with an expert

Most of us feel intense pressure to be perfect. We want to excel at work and be good parents to our children. But while we’re focusing all our energy on others we forget to take care of ourselves. If you’re looking for more ways to support your self-care journey, our London Drugs advisors are happy to talk to you about other ways to practice self-care.

Feeling stressed or burnt out? Find out how to simplify your life, get support, and use relaxation techniques to fight stress from our London Drugs Pharmacy.

Take Time for Tea: Support Mental Health with CMHA and London Drugs

The Canadian Mental Health Association BC is thrilled that locally-based mental health services will be made stronger this Mental Health Week, through a new “Take Time for Tea” campaign being offered at all 80 London Drugs stores across Western Canada.

“After sponsoring our suicide prevention work last fall, it is pretty amazing that London Drugs is with us again with this unique awareness and support campaign,” said Bev Gutray, the CEO of the Canadian Mental Health Association BC Division. “Pick-up a tea card at London Drugs, learn about our top tips for mental health, and make a donation if you wish. All proceeds from this campaign will go toward mental health services assisting people in need, right in our local communities.”

Raise awareness and support mental health services

The “Take Time For Tea” campaign for local Canadian Mental Health Association branches runs this Mental Health Week May 7 to 13, at London Drugs stores from BC to Manitoba. Along with a stress-busting tea bag, the card contains tips for wellness and self-care from the Canadian Mental Health Association. The card reminds people, “Whether it’s tea, a good book, or a walk in the park, remember to enjoy a cup of mental health today—and share it with someone you care about.”

This campaign follows a suicide prevention awareness campaign for World Suicide Prevention Day September 2017 funded by London Drugs, and an in-store initiative where London Drugs pharmacists received critical suicide prevention training, and mental health and suicide prevention information was displayed at pharmacy counters. Donations received through “Take Time for Tea” will facilitate access to resources individuals and their families require to maintain and improve mental health, as well as support recovery from mental illness.

“London Drugs is proud to continue our partnership with CMHA across Western Canada with this important “Take Time for Tea” awareness campaign,” said Chris Chiew, general manager, pharmacy, London Drugs. “Mental health affects everyone and pharmacists are in an important position to reduce stigma and get people talking about it.”

Chiew added, “Let’s get everyone talking about mental wellness and self-care. Our London Drugs pharmacists are here to listen and here to help; we are encouraging everyone to get behind the theme of Mental Health Week, and #GetLoud.”

In support of Mental Health Week, London Drugs and the CMHA also hosted a Facebook Live conversation about post-natal health and wellness on May 2. The video is available on the London Drugs Facebook page. For questions regarding post-natal health and wellness, London Drugs pharmacists are available to speak with patients.

Building Suicide Safer Communities With CMHA

The Canadian Mental Health Association (CMHA), in partnership with London Drugs, is on a mission to bring suicide prevention training to communities across western Canada. Suicide prevention training isn’t just for professionals. Suicide prevention is everybody’s business.

The most basic premise of suicide prevention is that if we are thinking about suicide ourselves we need to tell someone, and if we are concerned someone else may be thinking about suicide we need to ask them about it, clearly and directly. If they are indeed thinking about suicide, we need to listen carefully for long enough to acquire some understanding of what they are going through and then based on what we’ve learned help them link with supports and resources to keep safe for now.

But all of us worry, “will they be offended if I ask them?” Experts agree that you will not suddenly open someone up to the possibility of suicide as an option by talking about it, but rather will show them you care enough both to notice they are troubled, and to ask. The intention is to open up a dialogue that can lead to the possibility of help. And if they are offended? You might get something back like “Hey things are bad but they aren’t that bad!’, and you can again respond that the ask comes out of noticing they were troubled, and feeling care and concern for them.

CMHA’s vision of mentally healthy people in a healthy society has every community working to become suicide-safe, with many people equipped to step in and offer help to someone who is struggling. We can all be part of making this change happen — and one place to start is to sign up for a safeTALK workshop where you’ll learn what to look for, what to do and how to help. Visit askaboutsuicide.ca to learn more.

Askaboutsuicide.ca was made possible through the generous support of London Drugs. We are grateful to London Drugs for recognizing that suicide is everybody’s business and that we all have a part to play in creating suicide safer communities.

How to Cope With Travel Anxiety on Your Next Vacation

Plan ahead:

Be organized:

Be prepared for emergencies:

Know the rules when it comes to medications:

Try to relax and don’t feel guilty:

Be mindful of how you’re feeling:

Stay healthy:

6 Ways Exercise Benefits Your Mental Health

1. Improves cognitive functioning

2. Promotes brain health

3. Improves memory and reasoning

4. Reduces anxiety and stress

5. Acts as a natural antidepressant

6. Increases self-esteem

Support Youth in Need with Kids Help Phone

The impact of Kids Help Phone in Canada

Changing Destructive Thoughts

How to Practice Self-Care for Your Mental Health

Reconnect with your inner self

Pamper yourself

Unplug and disconnect

Consult with an expert

Take Time for Tea: Support Mental Health with CMHA and London Drugs

Raise awareness and support mental health services

Building Suicide Safer Communities With CMHA

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How to Cope With Travel Anxiety on Your Next Vacation

Plan ahead:

Be organized:

Be prepared for emergencies:

Know the rules when it comes to medications:

Try to relax and don’t feel guilty:

Be mindful of how you’re feeling:

Stay healthy:

6 Ways Exercise Benefits Your Mental Health

1. Improves cognitive functioning

2. Promotes brain health

3. Improves memory and reasoning

4. Reduces anxiety and stress

5. Acts as a natural antidepressant

6. Increases self-esteem

Support Youth in Need with Kids Help Phone

The impact of Kids Help Phone in Canada

Changing Destructive Thoughts

How to Practice Self-Care for Your Mental Health

Reconnect with your inner self

Pamper yourself

Unplug and disconnect

Consult with an expert

Take Time for Tea: Support Mental Health with CMHA and London Drugs

Raise awareness and support mental health services

Building Suicide Safer Communities With CMHA

Archive

Categories

Pages

Newsletter

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