Guest Post - Yoga for Depression

Yoga for … Depression?

Wherever you are. Whatever you’re doing. Just for a moment, be right here. Put down the cell phone. Turn off the music. Close your door. Open a window.

Breathe with me.

No really, I mean it.

Start tuning into your breath. Just notice. Gradually start to slow down your breath. Begin breathing through your nose. Gently deepen your inhale, and lengthen your exhale. Close your eyes. Stay here for a while.

Place your hand on your belly. Feel your belly expand on the inhale and draw in on the exhale. Nice. And. Slow. In 2-3-4. Out 2-3-4-5. Whatever feels comfortable and natural, do that. Try five more rounds of inhales and exhales.

Pause. Notice. How do you feel?

This is the power of Yoga. And this is just the beginning.

I know yoga. I also know depression. I have faced it. I have lived in the fog. I have stared up from the bottom of that dark, empty, seemingly endless black hole. And I’ve climbed back up, towards that tiny crack that lets the light in.

Depression is not a straight line. Life is not a straight line. The honest truth: if life was a straight line (think ‘flat line’), we’d be dead.

So what can we do? Find peace in our minds and our lives? Accept the ups and downs? Learn to truly live through them, even thrive through them? Sounds about right. Easy? No. Worth it? YES.

One thing I know for sure is that nothing, nothing is permanent … the good stuff, the bad stuff, the in between stuff. We are inherently resilient. We have great capacity to rewire, change, adapt and grow. It’s never too late. The best part? We have so much more power than we think, and we already have everything we need. Yoga simply serves as a powerful tool that can help us access this.

Pain x Resistance = Suffering

Depression (and anxiety) is more than a mood disorder. It’s a universal human experience and more common than we’d like to admit, let alone talk about. Sometimes life is too much, too big, too difficult, too painful to bear. Pain, it’s inevitable. Even those who do not claim to be depressed still find countless ways to tune out, numb out, and shut out. Pick your poison. We all do it, to varying degrees. Suffering, though, this can be optional.

Yoga heals.

This mantra found it’s way into my life following a Traumatic Brain Injury, and helps me to navigate the tumultuous journey through recovery, rehab, and acceptance. It’s an ongoing journey (life is not a straight line!), but one that is hardly recognizable from that day yoga found its way into my life. Yoga awakened an ability to heal … myself. A capacity we all share.

It’s the connection of mind AND body. This is our way through.

Yoga is much more than a series of physical postures and pretty poses. You do not have to be bendy, strong, or in perfect health to do yoga. Quite the opposite! However, for most of us (myself included), this is how we first see yoga.

Equally important as physical yoga (and some would argue more so), are the breathing practices, mindfulness, restorative postures, and meditative elements of yoga.

Time. Practice. Awareness. Possibility.

While I was in the Rehab Hospital following my TBI in 2011, yoga called to me. I got permission to leave the hospital a few mornings a week and attend a yoga class before my various daily therapies. This was a critical turning point. In a place where I felt surrounded by closed doors, a window of possibility opened.

Awareness. This makes all the difference.

The obvious initial benefit was that yoga helped me to manage my pain, my mood, my sleep. The benefits began to compound. I started to see many other powerful changes as a result of my practice.

The easy AND the hard part: No pressure. Just practice.

I made a personal commitment to practice in any way, for any length of time, at least 3x a week. I scheduled it in my calendar. I had my therapists hold me accountable. I dragged myself out of bed or off the couch to practice. I stumbled. I fell off the wagon. I found my way back. Remember: it’s never a straight line. It takes time to build new pathways, new habits.

Want to see for yourself? I hope so. Experiencing this in your own body, your own mind, is truly the only way to really get it. To feel it for yourself.

And. It. Takes. Practice.

No pill or treatment of any kind will result in lasting change if it isn’t taken or            done regularly.

I want to help.

The yoga community is filled with incredible people who want to be of service, to guide you into a practice, to be part of your healing journey. If introducing yoga into your life seems overwhelming, confusing, intimidating. You are not alone. If going to a public yoga class doesn’t feel quite right, quite yet, you are not alone. I’m here to tell you there are so many options!

In my next post, I will provide you with four foundational practices that you can incorporate into your life, immediately.

Get curious. Trust me. You will not regret it.

xo Kate

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Kate Durie
Registered Yoga Teacher, Blissologist, Yoga Therapist (in progress)

Kate is a Registered Yoga Teacher, and has trained under renowned yogi and Blissologist, Eoin Finn. Kate is currently in training to become a Yoga Therapist, specializing in yoga for chronic pain, depression, anxiety, and other various conditions. As a Traumatic Brain Injury survivor, Kate understands first hand how Yoga is more than a series of asanas. Yoga heals. With every breath, every movement, every intention, yoga is transformative.

Connect with Kate on...
Twitter & Instagram: @kateudurie

Facebook: /kateunderhilldurie

www.kateandsuz.com

www.katedurie.com (coming soon)

Email me: kateudurie@gmail.com

Back To School - Middles

You remember what being in middle school was like.  You remember recess being fun, doing plays & playing the recorder in music class, you remember "nature walks" and field trips, you remember playing soccer or basketball and travelling for games & tournaments.

Middle school is an amazing time in your child's life, as they are set in their school routine, know that they have homework to do, know which subjects they like, and which they need to work harder at.  Middle school is also where your child starts to really develop a personality, a group of friends, along with their own morals and values.  

Although all of these great things are happening during middle school, these years can be tough on your child.  With all of the above positives, there are other things to watch for:

Developing own personalities - is your child's personality something to be concerned about?  Is he/she lashing out?  Are there more tears than smiles?

Groups of friends - is your child hanging out with others that are easy to get along with?  Are they nice?  Are they a good or bad influence? 

Homework - is your child doing his/her homework?  Are they making up excuses for not handing in their homework?  Are they lying about having homework?

Hormones - oh the joy of the puberty age!  Is your child struggling with hormonal changes?  
Is your child nervous about having a locker for the first time?  How to remember that darn combination code?  

Is it nerve-wracking for them to be moving from classroom to classroom for subjects, instead of staying with their one teacher who just teaches everything all day?

Has your child mentioned a bully in his/her class or an older grade?  Is there a fear about going to school?  Has your child been threatened by someone at school?

The very best thing a parent can do is listen & watch.  Listen to your child's concerns "What if I can't get my locker open and I miss my bus?"  and watch for behavioral changes "I hate going to gym class now!!" (from a child who loved gym before), does your child suddenly not speak to a friend that they've been friends with for a long time?  Reading between the lines of your child's statements may be a great indication as to what's going on.  Also, there is no shame in getting in touch with your child's teachers if there is something you need to discuss ie: homework, behavior in class, etc.

Another thing that parents can do for their kids, is to make sure they stay healthy during the school year.  Getting eyes tested, vitamins taken, and regular dental check ups are a key to a successful school year - but what about their mental health as well?  Ensuring that you take time each week to talk about school, friends, groups of kids, etc.  Watching for signs of depression, stress, anxiety, and even thoughts of suicide can be overwhelming as a parent, but you know your child better than anyone.  Having healthy meals (breakfast, lunch & dinner) are very supportive in mental health as well.

As embarrassing as it may be as a parent to talk to your child about sex, this is the time in their lives where they will be learning about it at school, and from their peers, and they are dealing with puberty.  Your child will be embarrassed to be talking about it with you as well (as we all were growing up) but, hey, if we couldn't embarrass our own child, who can we embarrass?  :)  In all seriousness, the age of those participating in sexual activity is dropping, and better safe than sorry with having the discussion about safe sex early on. Deep breaths, it's going to be okay.

Encourage your child to live their school life to the fullest - play spots, swing on swings, take on yearbook or art classes, run track, join clubs.  School isn't just about learning from books, it's about learning who you are!  

Anyone needing support during the school year - students, parents, teachers, faculty, bus drivers - can call and speak to one our volunteer crisis line specialists, in confidence, 24 hours a day.  Simply call 613-238-3311.  

Back To School - Littles

The time has finally (or maybe, too quickly) arrived - your baby is heading off to Kindergarten!  

As you do your shopping together, for backpacks, lunch kits, crayons, new clothes and more, your child starts to ask questions about what Kindergarten will be like.

"Will my teacher like me?"
"Will I make new friends?"
"When do I take a nap?"
"Who makes my lunch?"
"How do I go to the bathroom?"
"How will I know what bus to get on?"
"What if my teacher forgets about at recess?"
"How can I talk to you when I'm sad?"
"What if nobody likes me?"
"What if someone calls me names?"

...and the heart-wrenching moment for any parent "Do I have to go?  Can't I stay at home with you?"

Kindergarten is an immense change for your child, even if they've been going to a pre-school or daycare.  A new routine and people can be very overwhelming for your little one - as well as yourself.  School stress can occur at any age, especially at an early age.

Preparing your child for Kindergarten may take more than the week before.  There will be an adjustment period, where your child is more fatigued, and more irritable, as the days are more challenging with learning to read, write, and learning new social skills with friends they've just met.  They're learning how to cope with aggression, and manage their emotions (no, you can't hit Bobby, same rules as at home, use your indoor voice, it's okay to be sad, etc).

Does your child's new school have an "Introduction to Kindergarten Day/Program"?  It's a program where your child can take the bus (if applicable) with a parent to see what it's like, then spend a few hours getting to see the classroom, meet the teacher and other kids in their class, and absorb their environment.  Then, they take the bus back home to see how they get on the bus after school.  It's a great day to help calm their little minds, and big worries.

If your child's school doesn't have this program, inquire about taking your child into the school the week before.  Most teachers are already in their classrooms a week before, and would probably just love to meet your child one-on-one.  

Involve your child in the shopping aspect of getting ready.  What clothes will make your child the most comfortable.  Dresses for little girls are adorable, but are they play-appropriate?   Are there lots of buttons on their pants?  This can be a tricky thing when having to use the bathroom at a new place, and may cause accidents.  Do you need to send a spare change of clothes in case of an accident, paint droppings or juice spillage?  Leggings for little girls are great and easy to play in, change into, etc.  Track pants or elastic waistbands are perfect for little boys who sometimes just don't have the time to worry about buttons and zippers!  

Celebrate your child going into this new milestone!  Maybe have a nice dinner the night before school starts with their favorite meal to celebrate what a big boy/girl they've become - or celebrate after the first day or week is done!

Consider getting your child on an earlier bedtime routine.  Summer months have us keeping our children up later than normal, so setting a new routine for school will help with potential fatigue.  And hey, what does a nap here and there hurt?  

Finally, allow yourself to feel what you feel.  Having your child head off for their first year of school can bring forth many emotions for you, the parent, as well.  You are most likely overjoyed that you've gotten them this far, but are afraid to send them off into the school world.  You may feel like your child is too young, or too shy, or too little to go to JK, or that they may be the victim of bullying.  You may feel anxiety about your child being in the care of another.  These are all normal emotions & feelings.  Rest assured that you're not alone.  

Is there a Parent Council you can join to ensure that your little student is being taken care of properly?  Does your child have an agenda that the teacher signs and sends home daily?  Ask your child about their day.  Avoid the "What did you do at school today" question, as you'll often get the "I forget" answer, as they have a busy day, every day.  Consider asking questions like "What did you paint today?"  "What new songs did you learn?"  "Did you fall asleep during naptime today?" "Did you have a nice day with your friends?"  Showing your child that you're interested in their day will ease their anxiety, and will help you feel as ease as well, learning about their day.

As September is just a few weeks away, know that we are here for you to talk to.  Sending your child off to school is a whirlwind of emotions, and we're here to provide support to you.  613-238-3311, anytime of day or night, we're here.

Best of luck to your littles, heading off to JK this year!

Self-Harm

Maybe you've been out somewhere and have seen someone in passing, or even a friend, or a co-worker with a bandage on their arm/wrist, or have seen visible scars branding someone's body that seem like they were deliberately placed.  Maybe the thought has crossed your mind "Why would anyone want to cut themselves?"  

Self-harm doesn't just affect one's body, but also their mind, and spirit.  It also just isn't about someone cutting themselves to feel pain or trying to escape life.

In fact, those who participate in self-harm, are often looking to feel better.  Those who are searching this feeling get a "high" from having the power & control over their mind and body, and it can feel euphoric, releasing certain endorphins.  Those who self-harm aren't always looking to end their lives, but in certain situations, this can be their reason for self-harm.  There are also tragic "overdoses" of self-harm where one can accidentally end their lives.

Self-harm doesn't just fall into cutting.  There are many methods people use, and can often move from one to another when that high isn't attainable anymore.

Self-Harm

• Cutting (often with razor blades, scissors or glass)
• Burning
• Hitting
• Scratching or picking at skin
• Hair pulling
• Inserting objects into body

Behaviours also considered as self-harm:

• Smoking
• Drinking alcohol
• Drug addiction
• Food (binge eating or starvation)
• Sex (many partners, unprotected)

Why does someone indulge in self-harm?  There is something in that person's life that is leading them to feel like they need to do this to themselves.  A traumatic experience (past or present), lack of coping skills, difficult relationships, financial woes, death of a family member or friend, battling a mental health disorder, battling a physical disability, issues academically, dealing with sexuality, abusive relationships (emotionally and physically), being bullied, and having issues at work.  There may also be psychological reasons that someone self-harms, such as hearing voices, repeated thoughts of doing it, forcing you to act upon to make the thoughts go away, and it could be a symptom of a borderline personality disorder.  This list is certainly not exhaustive as anything can trigger someone to want to self-harm.  T

How does someone get over the urge to do this to themselves?  Well there are many ways, but it takes time, effort and the person's own desire to stop.

• Cognitive Behavioral Therapy - helps to identify unhealthy, negative beliefs and behaviors by slowly introducing them, and learning to cope with healthy & positive skills
• Dialectical Behavior Therapy - a brand of CBT (above) that teaches behavioral skills to help tolerate distress, manage or regulate emotions and improve relationships
• Psychodynamic Psychotherapy - focuses on identifying past experiences, hidden memories or interpersonal issues at the root of emotional difficulties through self-examination guided by a therapist (source Mayo Clinic)
• Medications - while there are no meds to treat self-harming behavior, a doctor may prescribe antidepressants or other medications to help treat a mental health disorder surrounding the self-harm behavior

If you or someone you know are self-harming, your first step to recovery is to confide in someone you trust.  If you can't confide in someone who is close to you just yet, you can call to talk to one of our amazing volunteers, at any time of day or night. 

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.

Grief

If you are one of the few people in this world who are fortunate enough to not have lost someone or something in your life, that you have not experienced grief from, you are in a very small percentage.

The majority of the world has experienced grief in one way or another.  Through the loss of a loved one, a traumatic experience that has taken a life too soon, the loss of a job, finances, a home.  The loss of a child or a pregnancy.  The loss of a parent or sibling.  Loss of health.  Retirement.  The loss of your family pet.  Loss of a relationship, friendship or marriage.  Loss of an era of time (ie: graduating college).  Loss of safety.

Grief, like most things, is a very unique experience for each person, but with many similarities at the same time.  Grief is a natural response to loss - the more significant the loss, the more intense the emotions and grieving will be.

How you grieve is dependant of factors, sometimes out of our control - coping skills, personality, your morals & values, what you're grieving over, WHO you're grieving over, how you manage your day to day coping skills.

You may have heard the old cliché "Time heals all wounds".  This is very true in the case of grief.  There is no "normal" grieving period, because as we mentioned, it's a highly unique experience for each person.  Some people could have closure within days, others it could take weeks or months, sometimes even years. 

You may have also heard about the "Stages of Grief". 

• Denial "There is no way this is/has happening/ed"
• Anger "I can't believe this happened!"
• Bargaining "Please, make this not happen, and I promise I will.........."
• Depression "I don't think I can deal with this"
• Acceptance "Perhaps it was a blessing in disguise"

Not everyone will experience each stage.  Sometimes, people have been dealing with something for so long, that they are more emotionally and mentally prepared for the outcome of the loss.  Also, the stages of grief won't necessarily fall in order as stated above - there is no textbook cases, as there is no textbook case of loss.

What can grief feel like on your body and mind?  Many people use the word "numb".  That you're just in such disbelief that you don't really feel anything.

There can be feelings of guilt, sadness, anger, fear, and yes, even happiness (if someone has been sick for a very long time, and the loss of them has ended a period of suffering).  There can also be physical symtoms present with fatigue, loss of appetite or vice-versa (eating to cope), flu-like symptomes (aches & pains) nausea and more.

How can you get through a time of grief?  Support from your family, friends, co-workers can be a great place to start, as they are the ones who know you the best.  You can speak with a therapist or join a support group.  You can also turn to us here at the Distress Centre.  We take many calls from people who have suffered a loss either recently, or in the past that they are having a hard time coping with. 

If you need someone to talk to, we are here for you.  You don't have to go through this loss alone.  613-238-3311 anytime of day or night.

Take Care of You, Too!

If you're a caregiver of sorts, or a family member of someone who is suffering from a disorder or illness (mental, physical, psycological) you may have in your caregiving experienced what is known as "Compassion Fatigue".

Compassion Fatigue is simply that - exhaustion that has escalated from being a caregiver in someone's life.  Compassion comes from within, and while not everyone will experience Compassion Fatigue or "Secondary Trauma Stress - STS", those who do can feel the effects in their home life, work life, and personal life.

What does Compassion Fatigue look/feel like?  In everyone, it's different, as it is a stress, and stress is not the same for each individual.  There is typically a negative effect on said person's emotions, and they reach a point where there is little to no desire to continue assisting those they have been.

Symptoms of Compassion Fatigure can include (but are not limited to):

• "Bottled up" emotions
• Voicing excessive complaints
• Isolation from others
• Excessive blaming of others
• Complusive behaviors (overspending, overeating, gambling, etc)
• Poor hygenine
• Chronic physical ailments (colds, flus, etc)
• Depression
• Fatigue (tired, sleeping longer than normal)
• Unfocused
• Angers easily about simple tasks
• Cries easily about simple tasks
• Lack of interest around hobbies and activities that once loved

So how can caregivers get through and even prevent Compassion Fatigue?  There are many ways, and each individual will have to work with themselves to find out what works best. 

One way is to maintain a diverse of your own social support through family, friends, colleagues and even pets, which helps promote a positive state of mind. 

Discovering your own stress levels, and your triggers can also be helpful. 

Using your breathing to calm your stress levels.  Deep, consistent, steady breaths help the mind flow properly, and can aid in deceasing stress.

Get enough sleep.  Proper sleep (6-8 hours a night for adults) is extremely important.  When you're physically tired, as well as mentally exhausted, everything can seem like a task and a half.

Gaining perspective on what you do and do not have control over is key.  Does the person you are caring for have a terminal illness?  Does he or she have a mental illness that they have been and will be suffering from for the rest of their lives?  These things are out of your control. 

Decide what is most important in your life.  Try making a list of what you need in your life to get you through your stressful times (positive things) and a list of the things that could stand a change.  Analyse this list with someone you trust.

Encourage dialogue daily.  Talking about your stress can help vent the negative feelings.

If you find yourself in a deep state of Compassion Fatigue, we are here for you, 24 hours a day, 7 days a week.  Simply pick up the phone and speak to one of our amazing volunteers at 613-238-3311.

Compassion Fatigue is nothing to be ashamed of!  Call us today to get support during this difficult time.