Guest Post - Laura

As we continue to post our own blog posts, we have been reaching out to those dealing with a mental health illness or disorder to talk about how they deal and cope.  Today's post comes from Laura, who has suffered from depression most of her adult life. 
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This month I moved.  I have two major deadlines at work.  By March 31 I will have travelled to New York, Vancouver, Montreal and Ottawa.  I have a workshop that I have to participate in and will be evaluated on and I’m nervous.  I’m the maid of honor in two weddings this summer and my duties for those wedding have ramped up.

Needless to say, I’m a little stressed.

As someone who has suffered from depression for most of my adult life, stress and I don’t always get a long.  There are some people that are incredibly productive and resilient during the most difficult times.  Their able to turn stress and anxiety over something into fuel and drive.  For me stress can upset all sorts of things and impact my sleep, my weight, and my general emotional well-being.  There was a time in my early twenties where any stressful situation paralyzed me.  It made navigating the ups and downs of life extremely difficult.

For people that suffer from a mental illness of any sort - scratch that - for ANYONE – learning how to deal with stress in a healthy way can be difficult.  I’m no expert, but in this post I’d like to share a few things with you that I have learned to be incredibly helpful in dealing with stressful times and have helped kept my physically and mentally well.

Reach Out

The first and most important lesson I have learned is that I need emotional support during times of stress.  When I have a lot going on in my life, I know that I have the tendency to feel the weight of it all emotionally.  I get teary, maybe I’m not sleeping as well and in order to build my resilience I need to have an outlet.  For me that outlet comes in the form of a professional with whom I speak twice a month.  Its important that I have someone that helps me to reflect on what’s going on for me and suggest helpful strategies to work through times of difficulty.  A really good friend, family member, coach or mentor can also be a good person to reach out to if speaking to a professional isn’t your thing.  Sharing our challenges can be a good outlet and can go far in helping us unload some of the emotional weight that stress can cause.

Eat well

Pass the peanut butter chocolate ice cream.  Seriously.  Give it to me. 

I have been known to eat my feeling in times of stress.  Anything delicious gives me temporary comfort.  Unfortunately it ultimately it makes me feel a whole lot worse. In order to get through times that are challenging mentally our body needs the proper fuel.  The best thing that you can do is to show yourself some love by taking time out to eat healthy and nutritious foods.  You’ll feel better, operate better and chances are you’ll sleep better if you’re filling your body with whole, nutritious foods instead of a pint of ice cream.

Exercise

When I’m busy with work or travelling I get tired.  Really tired.  As a result, exercise is usually the first thing that gets eliminated from the schedule – I make excuses because I think I just don’t have the energy.  I have learned again recently that this is probably the worst thing I can do.  During times of stress I need to carve out time to sweat.  It helps me shake my sillies out and re-focus.  It also helps me have more energy to keep on keeping on and to do the other things on this list - like making healthy meals and reaching out when I need to.  Endorphins are powerful things!

Theme Music

There are all sorts of studies that connect listening to upbeat or soothing music to improving one’s mood.  For me, a great song can help to distract me and ease tension and anxiety.  Over the past month I have made a conscious effort to turn music on when I’m at home or listen to my iPod more on the way to work to get the positive vibes flowing.  Right now I’m loving Lykke Li’s “I follow” – its upbeat and makes me feel like I can take on the world!

Sleep

I’m not a great sleeper on a good day – ask anyone that has ever shared a bed with me!  I toss, I turn, I sleep walk, I talk – it’s a full day’s work in one night.  So when times get tough my sleep really suffers.  I have found that the best thing I can do during times of stress or just to ensure my resilience is listening to my body and trying to get as much sleep as I can.  I’ve read that turning off electronics (phone, TV, computer) and being conscious of what you’re reading before bed (nothing too heavy) can also have a positive impact your ability to get to sleep and have a restful sleep so these are some strategies I use as well.  Everything seems easier when you are well rested.

This too shall pass

I try to remember when times are tough that this too shall pass and I will get through those things that are challenging for me.   We need to remember to be kind to ourselves and do those things that make us feel good when work or our personal lives seem crazy stressful.  So this month I plan to listen to upbeat music on repeat, get good sleep, eat well and not sacrifice exercise in favour of work.  Maybe doing some of these things will be helpful for you too?

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If you or someone you know, needs to talk, we're here 613-238-3311

 

 

Post Traumatic Stress Disorder (PTSD)

We often hear about Post Traumatic Stress Disorder associated with those in the military, coming back from a tour, and having to deal with what they've dealt with oversees, seeing what they have seen, but PTSD can affect anyone.

PTSD can develop in any one of any age, following a traumatic event that has threatened your safety, made you feel vulnerable, helpless and unable to surface.

PTSD can affect those who have personally experienced the tragedy, those who witness it, and those who pick up the pieces afterwards.  Doctors, emergency workers, police, firefighters, paramedics are at high risk for experiencing PTSD.  Family members, friends, co-workers of those who have gone through the actual trauma can experience PTSD as well. 

Anything can trigger PTSD symptoms: a sound, a smell, crowds, the touch of something or someone, a voice, a room, dreams, and a change in routine.  Sometimes symtoms come out in a few short hours or days after the event, however PTSD can sneak up weeks, months, and even years later.

Traumatic events, like mentioned above, is something that has threatened your safety.  Examples of this can be: natural disasters, transportation accidents, sudden death of someone, sexual abuse or rape, physical & sexual assult/abuse, childhood neglect, kidnapping, & war. 

PTSD is a very unique and personal disorder for those experiencing it.  However, there are three key symptoms that indicate PTSD in someone.  Re-experiencing the traumatic event, avoiding reminders of the trauma and increased anxiety and emotional feelings.

Those with PTSD can often experience "black outs" or "flashbacks" where they are back at the scene of the traumatic event, and either act out according to their current emotions, or revert back to how they were during that time.  These black outs can be potentially dangerous to the person in the moment and those around them.  It's important to seek help immediately if black outs are occurring. 

Treatment for PTSD can come in the form of therapy and medication, group therapy, and relaxation techniques.  Those dealing with symptoms should avoid drugs or alcohol, as it can act as more of a trigger than it does to "numb the pain".

Friends and family can provide love & support during this time, and encourage treatment.  Simply providing our phone number can be a step in the right direction for the affected person. 

PTSD is a serious condition, and should not be ignored.  If you or someone you know is dealing after a traumatic event or experience, please reach out.  Our phone number is 613-238-3311, and we're here 24 hours a day, 7 days a week to provide support.

 

Guest Blog: Dysthymic Dad

In an effort to reach out to those dealing with mental health illnesses, now & then we will be featuring a guest blog post.  These people are dealing with anxiety, depression, bi-polar disorder, stress, and other disturbances to their mental health.

Everyone featured has granted us permission to post on their behalf, to share their stories, their blogs, and hope that you will find solace and comfort in that you are not alone.

Today's post comes from Dysthymic Dad on Twitter.  This man has been very brave in battling his Depression and Dysthymia.  This blog post comes on a snowy day in Ottawa, which makes the analogy he writes about understandable.

Visit http://dysthymicdad.wordpress.com/ for more blog posts from Dysthymic Dad. 

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Depression: Driving Stick-shift, Uphill in Wintry Conditions
   

My mental health muse must’ve taken a holiday, what with over a month since updating this blog. I kept telling myself I should write another entry, but the motivation / inspiration simply would not materialize. Symptoms of my condition? Mayhaps… Meanwhile, I’ve been filling the “creative” void, 140-characters (or less) at a time… hence why you should follow @DysthymicDad!

But I have been giving some thought as to how I could explain what I’m going through, to those I choose to disclose my condition…to come up with an analogy, a “story”, to explain what Depression feels like. Or at least, what it feels like for me. Being Canadian, you know weather had to factor into the story, somehow!

When first diagnosed with Major Depression and likely dysthymia, I’d been stuck at the bottom of the hill for so long, spinning my wheels in 5^th gear, I’d no clue what might lie on the road ahead. At first, the blizzard-like conditions of my depression swirled around me, blinding me to my surroundings. Complete white-out conditions.

What revealed itself to lie ahead was one very steep hill to climb, riddled with unavoidable icy patches. I felt overwhelmed, ill-equipped to weather the wintry storm and topography ahead; I was an old beat-up clunker with balding summer tires, no map and no GPS device. I wasn’t even sure anymore what destination I was trying to reach. My internal On*Star navigation system had completely failed me.

Extended sick leave from a supportive employer allowed me to put some gas in the tank and recharge the battery. With the help of my GP, I equipped myself with winter tires – an anti-depressant called Cipralex – to gain traction on the road to recovery. Both my GP and EAP (Employee Assistance Program) Counsellor were of great assistance in pointing out the destinations that are open to me. 
 And my Mindfulness practices are the polarized lenses that allow me to notice the individual snowflakes, and see through them as I plod ahead.

I have no illusions that conquering this hill will take time. There are still days where I feel stuck in neutral, all traction lost on an icy patch as I slide backwards. Sometimes my GPS acts up when I hit a pothole. Loosening my white-knuckled death-grip on the steering wheel of anxiety doesn’t always come easy. And there will be times when I may need to call out a tow truck to get me out of the ditch.
But progress is being made, one gear shift at a time. Sometimes I do need to downshift, and I’ve learned to accept that, if not outright welcome those opportunities. I’ve given up on *wishing* that the weather clear up, or a sand/salt truck magically appear ahead of me. The road and weather conditions are what they are.

What drives me now is knowing that I will reach the top of this hill. Maybe not tomorrow, or next week, or next month. But one day, I will reach the summit… and hopefully find a level parking lot where I can do doughnuts to my heart’s content.
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As always, the Distress Centre of Ottawa & Region is here for you, at any time, day or night.  You can call us at 613-238-3311 to talk about what you're experiencing.  We're here to support you.

 

Benefit Concert

If you're in the Ottawa area, and love live music, while helping out a not-for-profit company - this post is for you!

This Friday night, November 30th at the Elmdale Tavern, there is an acoustic showcase benefit concert, in memory of Janet Vachon, and in support of the Distress Centre of Ottawa & Region (us!)

One of our volunteers, Jessica, has been organizing this show, and has put together an awesome array of local musicians such as:

• Apocalypstic
• Claudia Acoustic
• Tenaj
• Tara Holloway
• Fiona Noakes

I wanted to hear why Jessica decided to host this event, and this is what she said:

"I chose to create the Acoustic Showcase Benefit Concert for many reasons. The event is close to my heart because it is in memory of a dear friend who was part of the music community. It also combines the talents of 5 bands in Ottawa showcasing their music. All bands have a significant connection to the cause in one way or another and we are hoping to raise awareness and money to support the efforts of the Distress Centre to help people in crisis. I also believe music is a beautiful way we can bring a community together to support each other and remember that we are not alone."

Cover is $10 at the door, and the doors open at 8:30pm.  We hope to have a full house for the showcase - to both honor the passing of Janet Vachon, and to support the Distress Centre. 

Hope to see you all there!

Volunteers Are Always Needed!

Did you know that our phone lines are run completely by volunteers?  24 hours a day, 7 days a week, 365 days a year, volunteers are answering the calls from our community.  We get calls from people who have had a bad day at work, people who are dealing with relationship problems, have suffered a tragedy in the lives, and calls from people who are contemplating suicide.

We're always recruiting, training, and developing volunteers for the Distress Centre. 

Currently, we're accepting applications for our January 2013 training classes.  What a great New Year's Resolution for 2013 - deciding to make a difference in the lives of others. 

To apply to be a volunteer, you'll need to fill out our Volunteer Application Form, provide us with a Police Record Check, and three references. 

The Distress Centre has volunteers that come from all walks of life.  They are united by their desire to help their community and provide a lifeline to those in need.  Those who get the most out of volunteering are emotionally mature, calm and empathetic individuals.

Do you have the willingness to listen and provide non-judgmental support?  Are you able to commit to three (3) shifts per month, including an overnight shift, for one year?  Are you applying at a point in your life where you have not experienced any major upheavals or life stressors? 

As a volunteer, you can expect an amazing, 59 hour training session, done by our expert trainers in where you'll be taught active listening, stress and crisis management.  You will also attend a 2-day LivingWorks ASIST suicide intervention workshop.  You'll be provided with a comprehensive training manual. 

As mentioned before, as a new volunteer, we expect you a 1 year commitment or 144 total hours, which breaks down to 24 daytime or evening shifts (2 per month) and 12 overnight shifts (1 per month).  The 1 year commitment is based on the fact that are providing the training, workshops and ongoing education services free of charge to our volunteers in order to give them the necessary tools and skills they will need once they are on the lines.  Our commitment to each other is what will ensure the longevity and success of the Distress Centre.

Shifts are scheduled according to your schedule!  We work around you time! 

Being a volunteer is incredibly rewarding. 

"Being a Distress Centre volunteer has helped me realize how similar we all are. Over a lifetime, we all experience stresses and we should not have to always face these difficulties alone. I have witnessed time and again the benefits that arise from talking about an issue with someone who really listens to your concerns. I believe in the Distress Centre's impact and this is why I volunteer"

If you're interested in becoming a volunteer with the Distress Centre of Ottawa, apply today at www.dcottawa.on.ca and watch what a difference you can make in our community!

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Mental Health In The Workplace

It's Mental Illness Awareness Week, and while it's a rainy Monday morning in Ottawa, and we're all back to work, it's fitting to talk about Mental Health in the workplace.

Scenario:  Your alarm clock goes off at 6:30am, and as you roll over to shut if off, you groan, thinking about your day & week ahead of you.  You struggle through your morning getting everyone out the door, and on their way for the day, only to sit in traffic for 30 minutes.  By the time you get to work, you're already feeling like you've ran a marathon, and you open your email to see that you have piles of work to do.  As you work away, your co-workers start gossiping about others in the office.   You try to block these individuals out, but the constant hum of their voices irritate you.  After lunch, you come back to your desk to see more piles of work, with urgent deadlines on them.  You start to feel anxious, flustered and panicky.  Everything seems to swallow you whole.  Your phone rings, and it's your daughter's school, telling you she is sick with the flu, and you need to come pick her up.  Your brain is almost at capacity - and then you spill your coffee on your pile of papers marked URGENT.  You break down, and wonder why you even bother anymore. 

Seems like a bad day right?  Sometimes, this anxiety, stress, depression is not just a bad day, but a sign of mental illness.  Did you know that 1 in 5 Canadians experience diagnosable mental illness?  And that almost 4000 Canadians commit suicide every year?

There are many ways to maintain a healthy work environment for yourself.  Some suggest getting up on the hour every hour, just to stretch and get the blood flowing, and oxygen to your brain.  Getting outdoors on your lunch hour to alleviate the ho-hum of the office can boost energy levels for the rest of your work day.  Of course, it's not always easy to get out and about during the Canadian winters, but having access to a gym close by can help you get some mid-day exercise to release endorphins that will be a mood enhancer.

Having a healthy lunch, and healthy snacks during the day is a great way to keep your mind feeling great.  The better you eat, the healthier you are.  Fast food creates feelings of sluggish-ness and can make you feel even worse.  Comfort food is always a go-to in the colder months, so instead of picking up a burger & fries, why not make a homemade soup at home and bring it in for your lunch?  It's easy and packs the same "comfort-food-punch".

Work with your boss and colleagues to have an open door policy.  Being able to effectively talk about issues, without feeling like you have to hold them in will better everyone.  Having a problem with a co-worker that you just can't deal with?  That open door policy will help with that. 

Breathe.   We breathe to live, but have you ever turned out the lights, turned off all electronics, just for a few minutes to hear what your breathing sounds like?  Try it.  Shallow, quick breaths suggest anxiety and stress.  Deep, balanced breaths suggest a healthy being overall.  Take time to close your eyes if you're feeling overwhelmed, and just breathe, in and out, slowly, feeling your lungs expand and deflat.  Do this for a couple of minutes until you start to feel better.

Finally, work at a job that you like and that you're good at.  Having a career is an amazing thing, but if your heart isn't in it, neither is  your mind.  Consider making a switch, even if your background isn't in that field.  Many of us aren't working in the field we went to school for.  (Me - Radio Broadcasting, now working for the Distress Centre of Ottawa & Region)  You may just surprise yourself, finding something you are passionate about!

Be healthy, mentally, in your workplace.  Make a pledge to yourself to try some of the above.  The Distress Centre of Ottawa & Region also provides a Speaker's Bureau in which one of our speaker's can come into your workplace to talk about mental health.  Simply call us at 613-238-1089 and ask for Leslie.

If you're experiencing depression or have a workplace problem you need to talk about, we're here, 24/7.  613-238-3311.

Monthly Donations

If you weren't aware, the Distress Centre of Ottawa & Region is a Not-For-Profit organization.  This means, that with the assistance of our donors, and community supporters, we are able to continue on with what we do here at the centre.

A great way to suppor the Distress Centre of Ottawa & Region, is by becoming a Monthly Donor - especially if making a lump sum donation isn't in your budget.

Some of the benefits to becoming a Monthly Donor include, but are not limited to:

• Ability to spread out your donations by making smaller contributions over the year.  If you're able to spare $5 a month, you'll donate $60 over the year.  Double that to $10 a month, and you've donated $120 for the year.  If 250 people donated $10 a month, we would raise $30,000 in a year!

• Smaller gifts make it easier to incorporate into your budget. 

• Easy initial set up!  You can either contact our office directly to set-up your monthly giving schedule by calling 613-238-1089 x 223 or you can set it up yourself online at www.CanadaHelps.org

• Donating will also give you a break on your income tax return.  You'll receive one consolidated receipt from your donations to the Distress Centre of Ottawa & Region in preparation for your tax return.

• Your donation is confidential on our end.  We will never trade, sell, or rent your contact information, or make your personal information available to other organizations.

• With your donation, you will automatically receive our bi-annual newsletter entitled "On-Call" where you will see what's going on at the Distress Centre, and how your donation has helped us.

• You'll also receive advanced notice for all upcoming Distress Centre events, such as the delicious Festival of Chocolate!

Thank you for taking the time to consider setting up a monthly donation to the Distress Centre of Ottawa & Region!

New Blog

Welcome to the Distress Centre of Ottawa & Region's new blog!

You've most likely landed on our blog through our website or from a search engine.

You may be asking yourself, what exactly is the Distress Centre of Ottawa  & Region?

We are the people who are here, day or night, 24/7, to answer the calls from those who are reaching out for help. Callers may have simple questions. Or they may be in crisis. Either way, with more than 150 volunteers answering over 37,000 calls a year, we provide an integral, important and vital service in the community.

In short form, we're here to help. 

Maybe you landed on our blog, because you're searching for volunteer work in Ottawa.

We count on our volunteers, who have been trained to answer the calls that come in. 

We provide training, not only for our own volunteers, but for other groups as well, including colleges and universities, social service agencies, businesses, government departments and police staff.  OUr professional trainers, renowed for their expertise and knowledge, have trained on topics as diverse as conflict management, communication skills, stress management, sucicide prevention, crisis intervention and more.

If you're interested in becoming a volunteer for the Distress Centre of Ottawa & Region, your next step is to fill out an application form, which can be found here. 

Maybe you landed on this page, because you're just looking for more information in general about crisis, suicide, stress management, or other issues. 

You're in luck.  Bookmark our blog, because we'll be updating with information from our professionals once a week.

Oh, did I forget to introduce myself?

My name is Leslie, and I am the Community Relations Coordinator here at the Distress Centres of Ottawa & Region.  Nice to meet you! 

I hope you've gained some knowledge from today's post, and there will be many more to come.