coping with stress

How to cope with stress this holiday season

by Mental HealthUncategorized

The holidays usually represent a time of happiness and appreciation, However,  it’s easy to feel overwhelmed or stressed when you look at your lengthy to-do list or turn on the news.
This year might be a little bit different but you can make the most of the holidays by changing your approach to the way you handle difficult situations. Here are some techniques to help you cope with stress and have a fulfilling experience:

Take care of yourself

You do your best when you feel your best. Taking care of your mind and body is important for increasing your energy, staying positive and keeping healthy. 

Meditation

Meditation brings more patience, calmness and clarity to your life. It helps you observe and  understand your thoughts and feelings without judgement. This allows you to respond to situations instead of reacting based on your emotions. Here are a few techniques that can help you get started.

4-7-8 Breathing Technique 

  • Close your eyes – breathe in slowly through your nose for a count of 4 seconds. 
  • Hold your breath for 7 seconds and slowly exhale through your mouth for a count of 8 seconds.This is one cycle of breathing. Keep repeating the process for as long as you need.

Simple Meditation Practice

  • Find a comfortable space where you won’t be bothered for a few minutes. 
  • Set a timer for the length of time you would like to meditate for. This can allow your mind to relax and be present with the process so you won’t have to worry about the length of time you’re meditating for.
  • You can sit cross legged on the ground, or in a chair with your feet planted to the floor with your back straight. 
  • Begin by taking a few deep breaths. Inhale through the nose and exhale through the mouth.
  • Gradually lower your gaze and close your eyes. 
  • Focus your attention on the sensations of your body. Starting with the point of contact between your body and the chair or your body and the floor. Notice the sensations – tingling, vibrations, pressure.
  • Slowly scan your body from your head down to your toe.
  • Gradually become aware of your breath. This may be the feeling of air entering and leaving your nostrils or the rising and falling of your chest. There is no need to try to control your breath – simply pay attention to the sensation.
  • When doing this you will notice your mind begin to wander. You may notice thoughts and emotions start to pop up. This is totally normal and part of the meditation experience. Whenever you notice your mind wandering let go of the thought or emotions and gently return to the sensation of breathing. 
  • Continue doing this until the end of your practice.

 

Although meditation can provide immediate relief from stress, in order to experience the lasting effects that meditation is known for – it’s best to set aside some time everyday to meditate.

 

Exercising

One of the most proven ways to relieve stress and improve your mood is to get your body moving. Although the gyms may be closed and the weather is getting colder, there are still many exercises that you can do from the comfort of your living room. Some of these include, bodyweight exercises (pushups, squats, lunges etc.), dancing, yoga, and Pilates.

 

Here are some other fun practical ways that you can cope with stress and have a more fulfilling experience:

 

Connect with friends and family – Although we might not all be able to be in the same physical space this year – you can use video chat to make the experience feel like you’re all in the same room. Video chat platforms now allow up to 8 people to be on the same call.  Set a time with your family to have a group call. You can all cook a special meal and pretend you’re dining together. Whether you’re sharing jokes, or reflecting on your memories, talking to others can help to take the edge off.  Make the most of your resources!

 

Show Gratitude – Thank the people that have been there for you when you need them. You can give them a call, send a text, write a card, or surprise them with a meal. Showing others you care and appreciate them can bring you closer together no matter how far apart you are. Showing gratitude will make you happier because you shift from focusing on what you don’t have to appreciating all that you do have.

 

Journal – Set aside some time to introspect and write down your thoughts. Journaling allows you to express your emotions in a safe space (without judgement from others) that you may be bottling up which can lead to stress and anxiety. 

 

Donate to charity or friends in need – It’s no secret that the act of giving and helping others makes us feel good. Instead of accumulating more this season, try giving what you no longer need to the less fortunate. Also, when we declutter our environment  the added space gives us a feeling of calm and clarity.

 

Get dressed up even if you’re staying home – You don’t have to go to a fancy restaurant or event to get dressed up. Wearing our favourite clothes naturally makes us feel good. It can also make any activity feel like a special occasion. So even if you’re having dinner at home – play some music, set the mood with lighting, and get dressed up.  Give yourself permission to be silly and have fun.

 

Talk to a professional


When you’re going through a rough patch sometimes you might need a fresh perspective from someone outside of your family or friends group. Talking to a professional can help you release pent up emotions, discuss issues that you don’t feel comfortable sharing with your loved ones, and heal from traumatic experiences.

Seeking help from a therapist doesn’t mean you’re weak. It means that you’re brave enough to step outside of your comfort zone and be vulnerable in order to grow.  When you’re ready to open up, we have virtual psychotherapy sessions that can help you cope with stress and improve your mental health.

man with ptsd symptoms

Moving On From Trauma – How to manage PTSD Symptoms

by Mental Health

If you’ve been through a traumatic event, it’s normal to experience some lingering effects like anxiety, difficulty sleeping, or a tendency to replay the event over and over in your mind. But in most cases, these symptoms will decrease over time and you can move on with your life.
However, for people with PTSD (Post Traumatic Stress Disorder), those effects don’t go away. PTSD is a serious mental health problem that can have a significant impact on every aspect of your life. But if you or someone you know is struggling to manage PTSD symptoms, there are ways to overcome it.

What is PTSD?

PTSD is a mental illness that can arise after you’re exposed to a traumatic event. That could include things like:

  • Witnessing a death
  • Being under threat of death or serious injury
  • Events such as car accidents, crimes, conflict, and natural disasters

But PTSD is a complex issue. People deal with trauma in different ways, and no one knows exactly why a traumatic event can cause PTSD in some people but not others.

It’s also not always caused by a single event. In some people, it can arise from the culmination of a number of traumatic experiences. 

There are also some risk factors that increase a person’s chances of developing PTSD. They include:

  • Family history of PTSD or depression
  • Occupations that involve traumatic events, such as police and paramedics
  • Previous traumatic experiences, especially early in life

Symptoms of PTSD

Some of the most common symptoms of PTSD include:

  • Severe anxiety
  • Uncontrollable thoughts about the event
  • Vivid nightmares
  • Flashbacks
  • Drug and alcohol abuse as a way to cope

If the symptoms seem to arise out of nowhere, you should keep in mind that PTSD symptoms sometimes don’t appear for months or even years after the event occurred. 

How is PTSD Treated?

Support Groups

There are support groups for people with PTSD, as well as for those who have a family member or friend affected by it. They can help by providing education, advice, support, companionship, and more. For one, just meeting people who are dealing with similar issues and seeing how they are overcoming them can make dealing with PTSD seem more doable. 

Mental Health Therapy

There are mental health programs that will enable you to get help from a professional. Whether that’s a mental health counsellor, psychologist, or psychiatrist, they have the expertise to guide you as you deal with your trauma. 

One effective treatment for PTSD is cognitive behavioural therapy (CBT), which teaches you how to control the thoughts and behaviours that contribute to PTSD. This therapy will also help you stop avoiding talking or thinking about the experience, so you can address it and begin to move on. 

What to Do When a Loved One has PTSD

If you think a family member or close friend is suffering from PTSD, you may be wondering how you can help. This may be difficult because people with PTSD will sometimes withdraw from loved ones, and they may not want to talk about it. 

So here are some tips on what you can do:

  • If the person doesn’t want to talk about it, don’t force them. Begin by just letting them know that you’re there for them whenever they’re ready.
  • Educate yourself on PTSD so you’ll have a better understanding of what the person may be going through, and the options for treatment.
  • Don’t take anything personally. If the person is treating you differently than normal (such as being cold or quick to anger), remind yourself that its part of the illness.
  • Remember to take care of yourself too. PTSD can be hard on the family and friends of the affected person. So seek support for your own mental wellness if you feel you need it.

Preventing PTSD

While having some anxiety or sleeplessness is normal after a traumatic experience, getting timely help and support can help prevent it from becoming more serious. So remember that you don’t have to deal with trauma alone, there are many options for support and treatment.

anxiety at work

Anxiety in the workplace

by Mental Health

It’s perfectly normal to experience some stress or anxiety at work. At times it can even be a good thing. For example, when you have a pressing deadline, those anxious feelings can motivate you to work harder and be more productive.

However, anxiety in the workplace is a problem if it becomes constant and affects your ability to do your job. At that point, what you’re dealing with is an anxiety disorder. It may affect your concentration, cause you to dread stepping into the office every morning, and seep into other aspects of your life outside of work.

So if you are struggling with anxiety on the job, here’s what you need to know. 

When Anxiety at Work Becomes a Problem

If you’re not sure if you are dealing with normal, run-of-the-mill anxiety, or an issue that you need to address, here are some of the signs and symptoms to look for.

Anxiety at work should be addressed if the symptoms become severe and persistent. That can include psychological symptoms such as:

  • Fear and a sense of impending doom
  • Difficulty concentrating
  • Insomnia
  • Irritability

It can also include physical symptoms such as:

  • Rapid heart rate or chest pain
  • Shortness of breath
  • Headache
  • Dizziness
  • Dry mouth
  • Nausea
  • Muscle aches and tension

How to Overcome Anxiety at Work

Here are some measures you can take to reduce your anxiety at work:

Identify Your Triggers

An essential part of overcoming anxiety is having a clear understanding of what causes it. Even if the trigger is something you can’t change (like that your workload is too heavy or you get anxious about dealing with a difficult coworker), identifying it is the first step towards making a strategy for handling it. 

Tell a Trusted Coworker

Telling someone at work that you’re suffering from anxiety can make you more comfortable with it. As opposed to feeling ashamed and keeping your anxiety secret, it can be comforting to know that someone else at work accepts your condition. 

Use Time Management Techniques

Having a heavy workload and tight deadlines are among the most common causes of anxiety in the workplace. In those cases, time management techniques can help you stay on top of your duties and remove some of the stress. It can be as simple as creating a concise to-do list every morning and actually sticking to it!

Tackle Difficult Tasks Head On

Simply avoiding coworkers or situations that make you anxious can actually make the problem worse. For example, if you stop replying to emails that you don’t know how to answer, or avoid a coworker after a disagreement, your anxiety can grow as you anticipate the time when you’ll eventually have to face the issue. 

So answer those difficult emails immediately, and try to resolve issues with coworkers as soon as possible. Getting those tasks off your plate can go a long way towards reducing anxiety.

Get Professional Help

If these measures don’t help reduce your feelings of anxiety, you should consider getting professional help. Mental health therapy is effective at treating anxiety disorders. Typically, these disorders are treated with a combination of medication and cognitive behavioral therapy. 

This type of talk therapy aims to help you control the negative thoughts that contribute to anxiety, realize how some of your fears are irrational, and get you more comfortable with the things that make you anxious.

At Activa Clinics, we have a team of psychologists, psychotherapists and counsellors who can help you through your anxiety. Try our Mental Health Programs  if you don’t want to continue living in fear at work!

Grayhair

Why stress turns your hair gray

by Mental HealthUncategorized

Why does your hair turn gray?

The idea that stress turns hair gray has been around for many years. But it was always based on anecdotal evidence. People might point to pictures showing U.S presidents before and after holding office, or refer to stories of people who got gray hair practically overnight after being through a traumatic experience. But no one really knew how stress affects your hair colour, and many scientists were skeptical that there was even a connection.

But recent research has revealed how it happens. Scientists put black-haired lab rats through stress tests which caused them to start sprouting gray hairs within a few days. The scientists were then able to identify the mechanism behind how it happens.

Age-related Graying

First, here is a little background on why your hair can turn gray as you age.

Normally, your hair follicles use stem cells to produce colour. That’s because stem cells can be converted into pigment-producing cells. However, your body can’t replenish stem cells so the supply gets used up as you age. When those stem cells are finally depleted, your hair loses its colour.

The Stress Connection

It turns out that stress speeds up that process. When you’re feeling stressed, it causes a release of stress hormones that are meant to prepare you to deal with threats. Those hormones include norepinephrine, which boosts your heart rate, increases blood flow to muscles, and acts as a neurotransmitter to increase your alertness and reaction time.

However, the new study revealed how this chemical also affects your hair follicles. The researchers found it causes the hair follicles to go into overdrive, and to quickly use up a flood of stem cells, depleting the supply and causing premature gray hair.

Dealing with Stress

So while your hair turns gray as a normal part of the ageing process, you can take some measures to avoid stress-induced graying.

It’s also important to keep in mind that gray hair is only one of the many effects of frequent or prolonged stress. For example, the stress hormones your body releases can also impact your blood pressure and heart health. Therefore, it’s a good idea to think about stress management. Some techniques for reducing stress include, aerobic exercises, breathing exercises, talking to a close friend, and yoga.

If you’re ready to get advice or professional help for stress management, contact your healthcare provider or try out our Mental Health Program.

woman getting better sleep

How to get a better sleep at night

by Mental Health

If you have trouble getting a good night’s sleep, you’re not alone. Whether it’s that you don’t feel sleepy at night, you have trouble staying asleep, or you don’t feel rested in the morning, sleep problems are a common issue.

Luckily, there are many simple measures you can take to improve your sleeping habits and get better quality sleep.

Set a Sleep Schedule and Stick to It

Your body tries to anticipate when you’re going to sleep and begins the process as your bedtime approaches. For example, it releases melatonin, which helps you fall asleep. Having an irregular sleep schedule means you won’t be able to take full advantage of these processes. So try to keep to your regular sleep and wake times, even on weekends.

Exercise Regularly

Vigorous exercise is best, but any physical activity can help you use up energy during the day so you can rest better at night.

Do Something Relaxing Before Bed

Find a calming activity that you can add to your bedtime routine. For example,  reading, listening to relaxing music, meditating, practicing gentle yoga or taking a bath.

Avoid Taking Naps, Especially in the Afternoon

A nice nap may feel refreshing, but studies show that daytime napping leads to worse nighttime sleep. So if you’re having trouble sleeping at night, you should save your sleep for bedtime. 

Use The Right Mattress and Pillow

If you’ve had your mattress for too long, it might not be providing proper support, so check if it’s time for a replacement. Most good quality mattresses have a life expectancy of about 10 years.

There are a variety of specially-designed pillows that may help you sleep better, such as cervical neck pillows designed to keep your head and neck properly positioned.  

Pay Attention to What You Eat and Drink

While you probably know to avoid caffeine right before bed, it might surprise you that research shows that drinking coffee up to six hours before bed can impact your sleep.

You should also avoid eating large meals for 2-3 hours before bed, and avoid alcohol and cigarettes, as they can also disrupt sleep.

Avoid Bright Light Before Bed

Being exposed to bright light can trick your brain into thinking it’s daytime. It throws your internal clock (also known as the circadian rhythm) out of whack.  So looking at the bright screen of a TV, computer, or phone before bed will make it harder for you to fall asleep.

If you have trouble avoiding those electronics before bed, there are screen dimmer apps that can help. They can automatically adjust your phone or computer screen, so that as your bedtime approaches, the light gets gradually shifted towards the red end of the spectrum. This helps minimize the effects on your sleep because red light is the least disruptive to your internal clock.

Get More Bright Light During the Day

Being exposed to bright light during the day can help your internal clock stay in sync, which will help you feel more energized during the day and sleep better at night.

Put it into Practice

These sleeping tips should give you some options when it comes to improving your sleep habits. So try a few of them out to find what works best for you and enjoy a good night’s sleep!

shutterstock_1463204258

Simple Ways to relieve Stress and improve your Mental Health

by Mental Health

Stress is a normal part of everyday life. Everyone experiences stress, but it’s not always a bad thing. For example, when you’re preparing for a job interview, some stress can be expected and it can sometimes motivate you to perform well.

However, stress is a problem when it becomes constant or overwhelming. It can cause changes in your body that negatively affect your immune system, sleeping habits, mental health, and more. 

This leads to symptoms like anger, sadness, anxiety, irritability, headaches, and sleeplessness. Over time, stress can contribute to serious health conditions such as high blood pressure and heart disease. Some people even experience stress rashes and hives.

Thankfully, there are a lot of techniques for helping you deal with stress. They range from simple mental exercises to guidelines for managing your daily schedule. The wide range of methods available means that you should be able to find options that will work for you in different situations. 

 Here are some effective coping techniques for overcoming stress:

Take a Breather

Controlling your breathing is one of the easiest ways you can calm your body and feel more relaxed. It’s also a technique you can do wherever you may be—whether it’s the office, in traffic, at home or outdoors. There are several different breathing methods you can try, but a simple one to start is to just focus on taking slow, deep breaths. Breathe in through your nose while slowly counting to three, hold it for one second, and then slowly exhale while counting to three again. Go ahead and try it right now while you read this. 

Meditate On It

Meditation involves focusing your attention and blocking out all your nagging thoughts. Besides relieving stress, meditation has been shown to help alleviate symptoms of a range of conditions, from chronic pain to asthma.

There are many different types of meditation, but the one that most people are familiar with is mantra meditation. This method involves closing your eyes, choosing a calming word or phrase, and then repeating it in your mind. The mantra gives you something to focus your attention on while avoiding distracting thoughts. Among meditation’s many benefits, it can retrain your mind to be better focused and block out unwanted and anxious thoughts.

Hug a Loved One

This tip may sound silly or simple, but you may not realize just how beneficial hugging can be. Research shows that a simple caring touch from a loved one can make a real impact on your health. That’s because it releases oxytocin, which causes relaxation, lowers blood pressure, and results in a decrease in stress hormone levels such as cortisol.

Shorten Your To-Do List

Setting goals and priorities is a good thing. It can help you stay on top of your responsibilities and can give you a sense of accomplishment. But your to-do list can also be a major contributor to your stress when it becomes unmanageable. So whittle down that list of tasks so it’s more realistic.

To help guide you, start keeping track of how often you are able to complete everything on your daily agenda. Then start making adjustments until it becomes the norm.

Talk it Out

When you’re dealing with stress on your own, every little problem can seem worse than it actually is. In this way, your distorted perception of problems can contribute to your stress. 

But speaking to someone you trust, like your family or friends can help you get some perspective. By helping you see things from another point of view, you may realize that an issue that was stressing you out was not as bad as you thought. Talking with others can also give you more confidence to deal with situations by receiving helpful feedback.

Get Help From an Expert

Mental health professionals like counsellors and therapists are experts at stress management. Besides knowing the different techniques, they understand how to help you use them properly and find the best solutions for you.

Getting expert help may be easier than you think, and wellness clinics such as Activa Clinics, help with assessing your specific needs and creating a treatment plan customized for your needs. 

Don’t Ignore It

Remember, stress is normal, but being overwhelmed by it isn’t. You shouldn’t learn to live with chronic stress as part of your daily routine. It can seriously impact your mental state and overall health. But with some simple techniques and a little help, you can overcome it.

Contact us to book an appointment if your stress is causing anxiety or depression issues.

FAQ’s

Can stress have a physical impact on my body?

Stress does have a negative impact on your body. Being under constant stress makes it hard to get enough sleep, which, in time compromises the body´s ability to maintain itself properly. When we are under stress our body releases corticosteroid, a hormone that suppresses the immune system. Leaving it unable to effectively identify and deal with rogue cells or fight off viruses and other infections. Stress also leads to muscle tension which can cause musculoskeletal issues, persistent headaches, even digestive problems.

What is chronic stress, and how do I know if I’m suffering from it?

Chronic stress is when you feel almost constantly strung out and under too much pressure. In time, you start to feel this way even when everything in your life is going smoothly. You will also start to suffer from physical issues as a result of your body being constantly flooded by stress hormones. Headaches, digestive issues, tense muscles, palpitations, difficulty breathing, fatigue and unexplained pains can all be caused by chronic stress.

Can my stress lead to serious health conditions?

Stress can lead to serious health conditions. Over time it puts your body under a tremendous physical strain. Especially if the stress you are suffering from stops you from being able to sleep properly. When that happens, your body cannot protect or repair itself as well as it should.