Linda Kelly, MSW, RSW, CEO, Psychotherapist

​Are you tired of being told to be sensitive? Are you resonating with the #tiredofgenerationsnowflake trend? You might be suffering from social media overkill.
 
So take a break. Chill.

By: Kristen Sohlman, MACP, RP

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

By: Cassandra Nordal

​Returning to work after a lay off or leave in general, is difficult. You add a pandemic onto that and well, how do we begin to function properly?

By: Jordan Gross, RN TBRHSC

Right Now I am scared…. I am a Nurse and my job is to face the beast that the rest of the world is hiding from and is informed to avoid at all costs.

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

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.  

“Yesterday’s the past, tomorrow’s the future, but today is a gift. That’s why it’s called the present.” By Bil Keane
 
Have you ever heard this quote? It is a wise statement that talks about the importance of being able to enjoy the current moment, the here and now. But do you ever find it hard to enjoy the present? Does your mind focus on worrying about various things beyond your control? What if I burn dinner? What if my boss is unhappy with me? What if I can’t get everything done? What if she does not recover? What if...? What if…? What if…? Have others told you that you worry too much? Has someone called you a Worry Wart? No, you are not crazy.
 
Worrying is a pattern of thinking that our brain can get wrapped up in. Worry is the process of thinking about possible future outcomes, usually negative or fearful in nature, that can cause distress. It is normal to worry from time to time. It becomes a problem when it is negatively interfering with your ability to enjoy your life – to relax when you finally have the time, to sleep, or if you are avoiding the situations that you worry about. Although worrying can be useful, such as when we are planning to be prepared for something that is likely to happen…too much of it can make it hard to relax and enjoy our day.
 
Have you tried deep breathing, meditation or distractions to try and ease your worrying - but nothing seems to be working? Feeling frustrated? If you are finding that your worries just won’t let up, it might be that you actually need to allow the worry, but in a constructive way. Worrying is just the brain’s way of trying to problem solve possible future scenarios, and sometimes the brain can get stuck along the path to problem solving and enter in an unhelpful pattern of excessive worrying.

​Here are 4 steps to improve your mental health by easing your mind of worry so that you can enjoy the here and now.

1. PAUSE. Take a moment to close your eyes and visualize yourself constructing a wall between you and the worrying thoughts. It is okay to put them aside for now.
2. BREATHE. Notice your breath… the sounds of your breath, the feeling of the air as you inhale and exhale, the temperature of the air. Bring your shoulders back and let them fall from your ears. Allow your next breath in to be a little deeper and your next breath out to be a little longer. Continue to breathe this way.
3. DISTRACT yourself. Engage in an activity that stimulates the mind. Read an interesting book or article. Call a loved one. Do a craft. Write a list of things you are grateful for. Play a board or card game. Tidy up. Listen to music. Watch funny videos. Go for a walk and bring your attention to as many details in your environment as you can.
4. Be COMPASSIONATE with yourself. You may notice your worrying thoughts keep trying to return. This is normal. Your brain is only doing what it knows best… think. Don’t beat yourself up about it – it will only make it worse. Just notice that the worrying thought is there and allow it to leave as you focus on your breathing. After all, there is nothing that can be done about the thing you are worrying about in this moment. This moment is yours. Be gentle with yourself, with the thoughts you have and enjoy the now.

Bibliography:
Bourne, E. (2015). The Anxiety and Phobia Workbood: Sixth Ed.
Linehan, M. (2015). DBT Skills Training Manual, Second Ed. The Guilford Press. Pg. 2013-220, 439.