​What is mental health anyway? Well, mental health is something that we all have, just like physical health. Some days it may be better than others, some days it may be challenging… just like physical health.

​Often couples evaluate their relationship based upon how much they fight.  When they are not fighting, things must be going well and when they are fighting, things must NOT be going well within their relationship. It is a myth that healthy couples do not fight or do not fight often.

For some the opportunity to work from home has been a glorious and welcomed change, while for others this change has been difficult and the wait to return to “normal” cannot come fast enough. While there are many work environments and workplace needs, there are some things that can help make the “new normal” more manageable.
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Where possible, things to consider when working from home:

​Try not to fall into the trap of right and wrong, when, in fact, multiple truths can exist in any given situation.  When you disagree with someone, that does not make you right and the other person wrong. 

​Can you distinguish a comment from criticism? Being able to distinguish between the two is important.  

By: Kelly Graham, MSW, RSW

​Often, you’ll hear how bad video games are for society. Many people are quick to blame them for increased violence and other social problems.
 
Not many people look at the positive side of video games except those that enjoy them the most, but I think it’s important that we take a moment to acknowledge their worth.

By: Kristen Sohlman, MACP, RP

​Did you know that gardening helps to support positive mental health?  Here is how!

​I regularly see clients who are struggling with day to day functioning because of their mental health, and are feeling emotionally overwhelmed. This happens to all of us at some point, and it often feels like making positive change can be impossible. I would like to remind you about the importance of ‘getting back to the basics’ as this can have a significant impact on your well-being and health. We frequently (as a society and as individuals) take these things for granted. ​

By: ​Laura Groulx, MSW, RSW

​I talk to a lot of people. Like really talk. Typically, in my first meeting with a new client, I’ll ask what their goals are for counselling. As in, what is it that they are looking to change about themselves, or what can I support them through.

​An answer I often encounter is this: I want to be happy. This is a big goal. What does this even mean?? 

​The experience of coping with difficult situations, significant changes in life, and other life challenges might leave you feeling low in mood and even hopeless. The challenge with feelings of hopelessness is that this feeling carries with it a certain reality: that things won’t get better, that it is not worth trying, and that you might as well just give up.  

By: Kelly Graham, MSW, RSW

Right now, a lot of people are feeling stressed, anxious, and afraid. We don’t know how badly COVID-19 will affect Canada or Thunder Bay. We are also unsure of when schools and workplaces will open, and when we can spend time with family and friends. ​

By: Kristen Sohlman, MACP, RP

Looking for some fun things to do online this long weekend? Here are a few ideas to try out!

By: Kelly Graham, MSW, RSW

​Growing up you’ve probably been taught that you shouldn’t talk about masturbation, or maybe even that you shouldn’t masturbate. Because this is something that is not talked about and seen as a “taboo” subject, many people don’t know how good masturbating can be for you. 

By: Kelly Graham MSW, RSW

​A dilemma that comes up as everyone continues to self-isolate is how to spend your time. One enjoyable activity that may help you feel better is sex, either with your partner, or (oh yes, we’re going there!) with yourself! 

By: Kristen Sohlman, MACP, RP

Are you feeling that the world has changed so much?  Are you feeling helpless?  Are you feeling sad?  You may not be just depressed; you may be grieving. The grief response happens when there are significant changes in life, when things will not go back to the way they used to be, when there is a loss of normalcy, a loss of connection, when there is worry or fear, and all of this is hitting us in a short period of time.  

By: Kelly Graham, MSW, RSW

You’ve probably been bombarded with articles about how you should use your time in self-isolation to better yourself (learn a language, play an instrument, etc.). However, this can be hard for a lot of people. We are feeling stressed and anxious about what is happening in the world, and for some people that isn't easy to overcome. 

By: Cassandra Nordal

This is obviously a scary time for us all. Hour by hour, we are watching our world change so drastically that we are all in a state of constant worry and panic. We have been focusing on the detrimental health risk and factors that this virus is causing, and now, we need to talk about the impact this is having on our mental health.
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By: Seija Grant, Med CP, RP

​Wow! Things are feeling a little chaotic and overwhelming, and certainly anxiety-provoking out there. I am not immune to that as a therapist, and was thinking about what can be done to ease some of the mental (and physical) tension in our community.  One such skill that can be cultivated and applied during these tough times is ‘Mindful Self-Compassion’ (MSC).  I realize this may be a new concept for many of you, so I will give a brief overview of what this is and how this may be helpful during this tense time.

𝒷𝓎​ Marianne Wylie, MSW, RSW

In life, we have many different roles and responsibilities related to work, physical health, a career, family, friends, and time.  It is no wonder that sometimes we find ourselves feeling stressed or overwhelmed.  It is important to remember that small amounts of stress are healthy and necessary as they help us to be motivated, efficient, helps with good mental focus, and helps us to feel more content and happy within our lives.  Whereas having too much stress for a long time results in feeling stressed out, overwhelmed, overloaded, burnt out, and exhausted.

​Work life balance does not mean that we are making our priorities between work and other aspects of our lives equal, and instead, that we are meeting our own individual needs in order to perform optimally at work, as well as in the other aspects of our lives. 
 
Steps to Achieve Work Life Balance

1. Find what works for you. Everyone is different, and therefore, everyone’s needs are different.  Our needs can change over time.
2. Set priorities.  Learn what replenishes your batteries, versus what drains them, and make this your priority.  Identify what is important to you, what you value, and makes this your priority.
3. Set realistic goals for yourself.  Break down your goals into small and more achievable steps, break down your day using a time log, and track your progress. 
4. Let go of perfectionism.  Work and life cannot be perfectly balanced and is up to you to let go of this unhealthy expectation in order that you can do the best that you can for what is required in the present moment.  Learn to delegate tasks.  Learn to let go.
5. Take breaks. You will actually be more productive if you take breaks and will be a better employee for it!  Try something different like going for a walk, socializing, reading a book, meditating, stretching, or whatever makes you feel good.  Enjoy some quiet time. 
6. Try to leave your work at work.  Help yourself to transition from work to home by taking a walk, listening to music, or something else that you enjoy.  Don’t check your work emails or answer work-related phone calls when not at work (unless you are on-call!).  This is your time and it is important!  Give yourself value outside the role of being a boss, a manager, or an employee.
7. Take care of yourself.  Engage in self-care.  Don’t skip exercise, meals or sleep.
8. Set healthy boundaries.  Don’t overbook yourself, learn to say no, respect yourself, know what you value, know what you want and need, understanding your feelings and communicate them clearly, know your limits, and ask for help when needed. 
9. Have fun!  Cultivate your interests outside of work.  Enjoy recreational activities and hobbies. Get out there and volunteer.
10. Develop a support network.  Consider who you trust, who will listen when needed, and include both personal and professional supports. 
11. Ask yourself: whether you have time in your life to set aside in order to focus on other aspects of your life in order to create a better balance for your life?  If the answer is no, then something needs to change!