In the spirit of Bell Let’s Talk Day, which is on Thursday, January 28th, let’s take some time to talk about mental health.
It’s no surprise that the COVID pandemic has led to an increase in mental health issues, as people are financially strained, isolated, and fearful. If you are feeling new or worsening symptoms of anxiety and depression, you are not alone.
One of the goals of Bell Let’s Talk Day is to break down the stigma associated with mental health. 40% of Canadians with anxiety or depression don’t seek medical help due to stigma. Stigma can arise from those around you (family, friends, colleagues), societal messages (news, TV, social media), and from yourself (your own thoughts and beliefs around mental health).
In this article, I’m going to bust 3 common mental health stigmas, and then give you 3 tips to help you restore your mental wellbeing.
Busting Mental Health Stigma
Busting Mental Health Stigma1) A mental health issue is a sign of weakness. Listen closely… YOU ARE NOT WEAK. In fact, symptoms associated with depression and anxiety do not often arise “out of the blue” but after a person endures long-standing pressures for too long. Your body, mind, and psyche can only take so much before it starts to scream at you to take a break. For some, mental health-related symptoms may be due to medical conditions or physiological imbalances (e.g., hormonal), which is not your fault and not a sign of weakness.
2) Mental health conditions are not “real” health conditions. Let me assure you – depression and anxiety are as real as a broken leg or a heart attack. The symptoms are not just feeling “blue” or “nervous” – there are a myriad of physical symptoms and medical consequences of mental health disorders, from insomnia to hypertension. Mental health conditions have a profound effect on mental, emotional and physical health and can impact quality of life as much as a physical health condition.
3) I just need to get over it on my own. There is no shame is asking for help, and acknowledging your struggles to another person can be the first step on the path to healing. Seeking counselling or psychotherapy, taking a natural health product or pharmaceutical medication – none of these are a sign of weakness. When we are struggling on our own, when we feel like we are drowning, when we cannot get up without great effort – we need a helping hand. These “tools” do not need to be seen as “giving up” or a “crutch” that you will need to rely on forever. Whether short or long-term, therapy in the form of talking or pills can get you that little boost you need to take your next step. And the best any of us can do is take things one step at a time.
3 Tips For Your Mental Wellbeing
1) Get Outside For A Walk. Walking for 20 minutes a day has been found to prevent depression. If you are able to go outside around 9 am, the effect is even greater. But whatever the length, whatever the time of day – try to get outside, get some fresh air and sunlight, and move your body. This is especially important during the lockdown, if you are working from home, stuck at home with kids, in your home with the same group of people all the time – get out of your space and get outside at least once a day.
2)Take A Deep Breath. It may sound simple, but the simplest solution is often the most effective. Deep breathing exercises are very cost effective (free!), and it doesn’t take a lot of time before you notice an impact. Start by just finding some time in the day (before bed, lunch break) to do some deep breathing – in through your nose for a count of 4, and out through pursed lips for a count of 6 (like slowly blowing out a candle). If you have a yoga or meditation practice, these can be great ways to be with your breath. There are many apps for yoga, meditation, or relaxation that will incorporate breathing exercises. If you don’t have time or are feeling too overwhelmed to set aside time for breathing, try instead to just be mindful of your breath throughout the day, or “be with your breath” whenever you remember.
3) Focus On What You Can Control. Anxiety can arise when you feel like you do not have control over what is going on around you. It can be very helpful to acknowledge that there are things that are out of your control, and to learn to focus instead on what you can control. You are always in control of your thoughts and actions and so every situation has an aspect that is within your control. For example – the rising cases of coronavirus are not within your control, since you do not control what other people do, the rules laid out by the government, or the spread of the virus. However, you can control whether or not you wear a mask, wash your hands, etc. Focus on what you can control (your own thoughts and actions) and don’t worry about what you cannot control.
Final note: You do not need to suffer alone. If you are in need of any kind of support for feelings of depression, anxiety, overwhelm or burnout, please reach out to your Naturopathic Doctor or other health professionals. If you are unsure whether what you are experiencing requires help, there is no harm in reaching out – that’s what we are here for. Remember that asking for support, talking about what you are experiencing, can be itself therapeutic and help set you on the path to better mental wellbeing.
Bell Let’s Talk Day is more important this year than ever before. Talk about how you are feeling. Know that you are not alone. Remember there is no shame or blame in however you feel right now. Please don’t be shy in asking for what you need to be well. Show yourself the same kindness and compassion that you would to your best friend.
Naturopathic Doctor
