Whatever

It's one of those days when you have to force yourself out of bed, for either yourself, work, your kids, your pets, WHATEVER.

It's getting stuck in traffic on a Friday when there's never any traffic on Friday.  

It's forgetting your lunch on the kitchen counter, and not having any cash with you to get something else.

It's dealing with your depression and anxiety, and feeling like you're just in a rut with everything.

It's hearing that someone you care about has been diagnosed with a terrible disease.

It's wanting so much more from your life, but not understanding how to get there.

It's that fight you had with your friend/sibling/co-worker/partner that just was not even worth the arguing.

It's having lost something so very precious to you - a person, an object, a life, a job, WHATEVER.

It's knowing the holiday season is just around the corner and trying to muster up the strength to just get through it in one piece.

It's getting your paycheque and knowing that it's just not enough for your family to keep surviving on.

It's like feeling as if today would have been better without you in it.

It's WHATEVER is affecting your life, that you can reach out and talk to us.

We often blog about different mental health disorders, different coping mechanisms, what's going on in accordance to the time of year, etc.

Today, our blog post is just about one thing: having you know that WHATEVER you are dealing with in your life, we are here for you.

Our crisis line specialists are at our phone stations 24 hours a day, 7 days a week, 365 days a year for WHATEVER you want to talk about.

In fact, this year, we'll have answered over 40,000 calls from people just like you who have been dealing with different issues in their lives that have been affecting their every day.  For some, it may be something that they've been dealing with for a very long time, and they know that we are always there to talk about WHATEVER with them, for others they may be a first time caller, looking for someone to turn to, and we are here.  Honestly, we cannot stress that enough - we are HERE for WHATEVER you need to talk about.  You don't even need to give us your name if you're feeling overwhelmed about calling, but just know that every call is confidential.

If the thought of calling us to talk is just not on the table for you right now, we encourage you to check out our website at www.dcottawa.on.ca to learn more about our services.  

And just remember that no matter what, we are here for you to talk about WHATEVER you need to talk about.

613-238-3311

Obsessive Compulsive Disorder

"Tap three times on the right, tap three times on the left."

 

"I have to check to make sure the oven is off, the lights are out, the door has been locked.  Okay, check again.  The oven is off..."

 

"My hands are still dirty from that germ-infested bus ride home from work, I'll keep washing them."

 

"If I change my morning routine even the slightest bit, my family will all get sick and die."

Obsessive Compulsive Disorder.

What is it?  OCD (as most commonly used) is an anxiety disorder in that people who are affected by it, have both obessive and compulsive tendancies.  OCD affects 1-2% of the population, and usually becomes present in late teens-mid twenties, although some people say they noticed

What is the difference between an obession and a compulsion?  An obsession is generally a thought that is disturbing and unwanted, unprovked, that come to mind that are either in the form of an image or an impulse that cause a great deal of anxiety or distress.  A compulsion is a behavior that is deliberate, needed, like washing something, checking something, ordering something, or a mental act like counting & repeating.  Compulsions are acted upon by the person affected to "help to reduce the anxiety" caused by the obession, when in turn can cause additional anxiety.

How is OCD diagnosed?  Well first, the person must be willing to see a doctor.  A doctor will run a series of physical, labratory and pyschological exams.  The doctor will talk to you regarding your thoughts, feelings, how you are physically feeling, how you cope, and what triggers set your obsession and compulsions off.  You may also be asked about thoughts of self-harm, harming others, or suicide ideations.   It is so important to be honest with your doctor about all of the above so that a proper testing and a diagnosis can be made.

What kind of treatment is available for OCD sufferers?  There are a couple options, and depending on what your doctor thinks is best, there may be a combination of the variety.  A type of psychotherapy called "Cognitive Behavioral Therapy" (CBT) may be used - it's an exposure and response therapy.  It involves the person becoming gradually exposed to their obession, and learning healthy ways to cope.  You may do this therapy alone, or your doctor may invite your loved ones who are closest with you to participate as well.

There are also antidepressants and antianxiety medications that may be prescribed, which can elevate levels of seretonin, which with OCD, can be lacking.  There are a few to choose from, and once prescribed, and the person has been taking them for a minimum of 2 weeks, it's ideal to note how you're feeling, how you are coping with the OCD, and what is and is not working for you.  Your doctor will be able to make adjustments of the medication if you find it's not working out. 

Above all, know that you're not alone.  Our volunteers here at the Distress Centre of Ottawa & Region are ALWAYS here for you, no matter what.  613-238-3311 anytime of day or night.

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

 

 

New Year, New You

2012 has flown by hasn't it?

Does it not seem to you that we were just relishing in the warmest spring, the hot, dry summer, walking in the leaves this unseasonably warm autumn?

And yet, here we are, about 15 days until Christmas, and 22 days until 2013!

Time to start thinking of those 2013 New Year's Resolutions!

Let's see...there's the usual, lose weight, quit smoking, go to the gym, eat better.  These are all great, and kudos to those of you who really stick with it.

But have you ever considered making a difference with your time?

2013 can be the year that you help out thousands of callers at the Distress Centre of Ottawa & Region.

Through 59 hours of training, you'll learn vital tactics to learning how to support callers, without the use of providing advice.  Our job is to lend a supportive, non-judgmental, and unbiased ear.  Sometimes people just need someone they don't know to listen to them, sometimes it's just easier to talk to someone who doesn't know you personally.

You'll also be trained in the Applied Suicide Intervention Skills Training workshop.  This is a 2 day course, that we provide free of charge to our volunteers.  You will learn how to listen for warning signs of someone with suicide ideations.  You get the chance to interact with many others and our very qualified educational managers to learn how to diffuse suicidal intentions, and help the person in need get to a safer place for themselves.

We sometimes hear people "Oh I couldn't do that, I couldn't talk to people who are in distress or suicidal."  And that's the truth - you need to be comfortable, and with all the training that we have each volunteer partake in, by the end of it you will feel comfortable.

Take it from me - I just finished my own training, and 2 days later, I got asked to help out on the phone lines.  And let me tell you, it was a very rewarding couple of hours!

So if you think that your New Year's Resolution will be to volunteer at the Distress Centre of Ottawa & Region - fill out your application today!

www.dcottawa.on.ca

Anxiety

Imagine your every day being a struggle in terms of fear, shortness of breath, panic, phobia of being around people.  Even going to get a coffee can cause an attack.

Anxiety Disorders are the most common mental disorders in the general population, affecting 10-15%.  Anxiety can range from mild uneasiness to a panic attack - that feeling where the world is crashing down around you, completely falling apart, yet nothing is happening.  Anxiety can last for a few moments, days, months or a lifetime.

Most likely, you have experienced a form of anxiety in your life.  Buying a house, studying for an exam, a loved one being sick, driving in bad weather.  These are all mild cases of anxiety examples, but at any given moment, these examples can become full blown panic attacks, where you just lose complete control of yourself.

People with anxiety often describe symptomes such as: feeling "on edge", difficulty concentrating, irritability, physical symtoms such as trembling or sweating, sleep disturbance, uncontrollable worry that is disproportionate to source and interferes with day to day living.

Anxiety often produces frightening physical sensations as well - shortness of breath is one that can be very scary as people try to breathe, and can't seem to exhale.  Tactics our volunteers take on the phone with callers, are breathing exercises.  "Let's take a deep breathe together, and count to 5".  Often this is helpful for the caller to gain control of how they are feeling so that they are able to talk about what is causing the anxiety.

Another way to cope with anxiety or attacks is focusing on strategies that have worked in the past.  Does going for a walk help you?  Does cooking or baking help you?  Does cleaning help?

Anxiety Disorders are diagnosed by doctors, and can include:

• Generalized Anxiety Disorder
• Panic Disorder
• Obsessive-Compulsive Disorder (OCD)
• Phobias
• Post Traumatic Stress Disorder (PTSD)
• Operational Stress Disorder (This is a fairly new disorder, focusing on Military, Police, etc)

A great place to start if you're thinking you are dealing with an Anxiety Disorder, is to visit your family doctor, or a clinic nearby.  We have such amazing resources in the city for our use.

As always, if you are experiencing something you need to talk about, call and speak to one of our amazing Distress Line volunteers.  613-238-3311.

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.