May is Mental Health Awareness Month!

Mental Health Awareness Month is the idea of 

educating people about mental health and

erasing the stigmas around mental health 

disorders. Individuals struggling with mental health issues are not alone.

In fact around 20% of Canadians experience mental 

health problems each given year and, half of the 

population has faced some level of mental health

issues by the time they are 40 years old. 

Data on mental health shows that young people aged 15-24

are the most likely age group to experience mental health issues.

For example, studies indicate that 39% of high-school students in

Ontario have experienced some level of anxiety or depression.

Men in Canada are more likely than women to have disorders linked to substance use.

However, Canadian women have higher rates of anxiety and mood disorders.

People who have long-term physical health conditions are more likely to have

mental health conditions than those who are physically well.

Mental Health Statistics in Canada for 2024 | Made in CA

Be involved in Mental Health Awareness Month!

Some ways you can involve yourself and contribute to mental health awareness

month is by checking up on loved ones and family regularly. Offering support,

suggesting different community resources in your area, and engaging

in acts of kindness. Most importantly be kind to yourself. Exploring different

hobbies and self care activities, building up your self-esteem and lifting yourself

and others up while also expressing gratitude for the things you do have and

those around you can help to promote a healthy positive outlook.                               

information and resources on

mental health disorders

Mental Illness Resources l CMHA National

Self-esteem plays an important part in your mental health and affects

your life every day. It's important to nurture your self-esteem while working,

Completing tasks day-to-day and most important, being

accepting of yourself while pushing yourself to do better because you can. 

10 Self-esteem Activities for Adults

1. Positive Affirmations: Practice daily affirmations to inspire

positivity and self-belief.

2. Gratitude Journaling: Cultivate an appreciation for life's

blessings and personal 

3. Self-Compassion Exercises: Practice self-kindness and

understanding through targeted self-compassion exercises.

4. Goal Setting: Set personal goals and celebrate

progress to boost self-confidence.

5. Regular Physical Activity: Encourage consistent physical activity

to foster body positivity and self-esteem.

6. Self-care Routine: Develop a daily self-care routine

to prioritize personal well-being.

7. Social Media Detox: Regularly disconnect from social media

to reduce negative comparisons and enhance self-appreciation.

8. Career Counseling: Engage in career counseling to

identify strengths and enhance professional self-esteem.

9. Setting Healthy Boundaries: Understanding one's needs

and setting appropriate boundaries is crucial to self-respect and self-esteem.

10. Career Counseling: Engage in career counseling to identify

strengths and enhance professional self-esteem.

10 Self-esteem activities for kids/teens

1. Art Therapy: Channel emotions and self-expression

through various art forms.

2. Social Media Detox: Regularly disconnect from social

media to reduce negative comparisons and enhance self-appreciation.

3. Role Models: Identify and learn from role models who

demonstrate healthy self-esteem.

4. Random Acts of Kindness: Doing something nice for someone

else can improve self-esteem by fostering positive feelings about oneself.

5. Positive Friendships: Cultivate friendships with positive

individuals who reinforce healthy self-esteem.

6. Developing a Hobby: Engaging in a hobby can increase self-esteem

by providing opportunities for success and positive self-expression.

7. Using Online Platforms: Platforms like CarePatron provide resources,

activities, and guidance to support self-esteem improvement efforts.

8. Setting Healthy Boundaries: Understanding one's needs and

setting appropriate boundaries is crucial to self-respect and self-esteem.

9. Seeking Professional Help: Consulting a therapist or counselor

can provide support and guidance on improving self-esteem.‍

10. Physical Exercise: Regular physical activity promotes a

positive body image and releases endorphins, improving overall self-esteem.

Gratitude is one of the most important practices even if you feel like you have “nothing to be grateful” for. Take a couple minutes of your day to really think about the things you do have in your life and how some people might not have those things in your life to be grateful for make a mental list big or small things you’re grateful for and if you aren’t sure where to start take a look at the gratitude activities below.

Gratitude activities 

Gratitude Journal | Worksheet | Therapist Aid

Couple's Gratitude Journal | Worksheet | Therapist Aid

Gratitude Journal: Three Good Things | Worksheet | Therapist Aid

Best Possible Self: Visualization exercise | Worksheet | Therapist Aid

self esteem in the workplace Self Esteem for Adults

Self esteem plays an important role in the workplace,

do you often beat yourself up over mistakes while doing your job?

Turning down opportunities thinking you’re not good enough or

deserving to even try? Often thinking bad about yourself and

comparing yourself to others? This is why Self Esteem Activities For Adults

are so important to practice. 

Self-esteem activities for adults are strategic measures to nurture

a robust and well-rounded sense of self-value. These interventions

encompass therapeutic exercises and personal habits that disrupt negative

thinking patterns, stimulate self-acceptance, and encourage individual

development. They are integral tools in the realm of self

These activities for adults can nurture a positive and accurate self-perception,

which is pivotal for maneuvering through life's challenges. These activities

guide adults to recognize, acknowledge, and appreciate their distinctive

strengths and attributes, enhancing self-acceptance and boosting confidence.

Mental Health In The Workplace

Work is important, it gives us a  Sense of purpose, discipline,

Implements routine in our daily lives. Work can play a big part

In our identities and how we contribute to something bigger.

Employers have the responsibility of protecting the safety and health

of their employees, including mental health. It's important to know

you aren't alone in this. In fact, 30% of people in Canada who have

disability claims are related to mental illness, one in five people in Canada

experience mental health problems or illness each year.

You should never feel worried or afraid to

come forward about your needs to protect

your physical and mental health in the workplace.

Self-defense Tips & Personal Safety Planning Workshops Presented By: Concepts in Mental Health and Resilience + Norfolk Safety Solutions

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Spring Newsletter

 Declutter Your Mind This Spring

How we think affects our day to day life, even if we are having a “simple non-eventful” day we can get “stuck” feeling overwhelmed by what happened in the past, or what we have to do in the future. Everyone struggles with their thoughts and it affects the way we work and how we focus. It can take a toll on relationships with friends, family and loved ones, even if it's not intentional.. Though our brain is different from one another in our thought patterns, there are ways to cope that can be implemented in your everyday life that might be worth a try.

                                                                         

Practicing mindfulness can improve you day to day Life. Mindfulness is the idea of being aware of the Present moment rather than the past and future. Mindfulness can benefit you in many ways, it can Reduce stress and anxiety, improve cognitive

Ability, increase a sense of self and well-being And overall improve quality of life.

 What is Mindfulness?     

            How do I practice mindfulness?

• Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.

• Walking meditation. Find a quiet place, focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

• Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

• Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.

• Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

• Accept yourself. Treat yourself the way you would treat a good friend.

            Mindfulness exercises - Mayo Clinic

How your space affects your mind.

Your space is a ultimately a reflection of your mind 

How you treat your space affects the way you treat

Yourself in a number of ways, you could feel like you

Don’t have enough time to do everything you need to 

Get done, lose things more frequently and just feel

Unhappy in your space feeling unmotivated and lost

On where to start which affect your stress levels significantly. First you should set small obtainable 

Goals try to plan beforehand set a time, or put it on On your schedule this can help you feel more 

Organized. You can also try to get rid of things that don’t hold value into you life anymore 

You can donate, have a garage sale or giveaway to family or friends. Taking care of your home can leave you feeling like you have a fresh start, and a feeling of accomplishment no matter how small the task. Sometimes we don’t have the motivation to do these things for our home and for ourselves try listening to music, podcasts, or play an interesting but not interesting \enough show or movie in the background to avoid getting distracted. Make sure to take breaks when needed and remember that it's okay to not get everything done at once you’re only human and are trying your very best. 

How what you put into your body affects the mind.

Taking care of your mind also means taking care of your body. The food we eat and the stuff we put into our body’s everyday affects our daily lives and how you feel. I don’t believe you’ll meet a single person who hasn’t at least tried fast food, though it might seem like a quick and easy alternative after a long day and the fastest solution in our busy everyday lives but ultimately it won’t always give you the nutrients and energy you need for the day. What we eat and consume directly impacts our mood. If you eat “too much” or “too little” it can take a toll on your energy and motivation. The most harmful things you can consume are caffeine, sugar and alcoholic beverages. Caffeine can affect how you sleep at night, increase your heart rate, though it's not tied to anxiety it can definitely worsen the symptoms. 

                                               

Some tips that can help you take care of your Mind and body with what you consume is Attempting to fit all food groups into your meals Throughout the day or when you make homemade Meals make sure you have enough for leftovers You can take it to work, school dinner ect

Depending on your daily schedule. Start Reducing your caffeine intake even if its a minor change. Try to make water your drink of choice. How the food you eat affects your brain - Mia Nacamulli   

Work/Life Balance                

Questions to ask yourself 

• Do you feel like you’ve lost control of your life?

• Do you often feel guilty about neglecting certain roles in your life?

• Do you frequently find it difficult to concentrate on the task at hand?

• Do you often feel burnt out and tired

Tips for staying in balance

AT WORK

• Schedule brief breaks for yourself throughout the day. Your productivity and effectiveness will increase if you take even a ten-minute break every two hours and overall, you will get more accomplished.

• At the end of each day, set your priorities for the following day. Be realistic about what you can achieve in the time you have available.

• Only respond to email once or twice a day. Then, shut off your email program to avoid being distracted as messages come in.

• Make a distinction between work and the rest of your life. Protect your private time by turning off electronic communications. Don’t be available 24/7.

AT HOME

• Create a buffer between work and home. After work, take a brief walk, do a crossword puzzle, or listen to some music before beginning the evening’s routine.

• Decide what chores can be shared or let go. Determine which household chores are critical and which can be done by someone else. Let the rest go.

• Exercise. Even if it’s only for 15 minutes at a time, you’ll feel more energized and refreshed.

• Create and implement a household budget. Start by setting aside some money from each pay cheque for the future.

IN THE COMMUNITY

• Make choices. Social, community and volunteer obligations pull us in many directions. Choose the ones that are most fulfilling and learn to say “no” to the rest.

Get Support by your employer by:

• Being clear on what it is you need to ensure work-life balance

• Researching the programs, policies and benefits available

• Providing examples of practices that have worked in the past

Some of the options that might be available include:

• Flexible hours – flexible start and end times

• Telecommuting – working from home

• Job sharing – splitting a full-time job with another employee

• Graduated return – gradually building up to a full-time schedule after a leave

A global study by AC Nielsen, more than half of people making New Year’s resolutions for 2007 aimed for a better work-life balance.

We all have mental health. And just like our physical health, we need to take care of it – which means reducing harmful stress.

According to Statistics Canada, employees who considered most of their days to be quite a bit or extremely stressful were over three times more likely to suffer a major depressive episode, compared with those who reported low levels of general stress.

Take an important step towards protecting your mental health by bringing all aspects of your life into balance.

Work-life Balance: Make it your business - CMHA National

 

February is Black History Month 

In 1978, the Ontario Black History Society (OBHS) was established. Its founders, including Dr. Daniel G. Hill and Wilson O. Brooks, presented a petition to the City of Toronto to have February formally proclaimed as Black History Month. In 1979, the first-ever Canadian proclamation was issued by Toronto.The first Black History Month in Nova Scotia was observed in 1988 and later renamed African Heritage Month in 1996.

In 1993, the OBHS successfully filed a petition in Ontario to proclaim February as Black History Month. Following that success, Rosemary Sadlier, president of the OBHS, introduced the idea of having Black History Month recognized across Canada to the Honourable Jean Augustine, the first Black Canadian woman elected to Parliament.

In December 1995, the House of Commons officially recognized February as Black History Month in Canada following a motion introduced by Dr. Augustine. The House of Commons carried the motion unanimously.

In February 2008, Senator Donald Oliver, the first Black man appointed to the Senate, introduced the Motion to Recognize Contributions of Black Canadians and February as Black History Month. It received unanimous approval and was adopted on March 4, 2008. The adoption of this motion completed Canada’s parliamentary position on Black History Month.

Mental Health and the Black narrative – breaking down barriers - Canada.ca

Intergenerational Trauma

Experts refer to this as intergenerational trauma, or secondary traumatization. You might also come across the term historical trauma, which describes intergenerational trauma that stems from oppression related to culture, race, or ethnicity.

Intergenerational Trauma can affect many things like relationships with family or romantic partners, sense of self and identity, parenting styles, communication patterns and overall mental  health and wellbeing. 

About Black History Month - Canada.ca

Intergenerational trauma is the theory that trauma can be inherited because there are genetic changes in a person’s DNA. The changes from trauma do not damage the gene (genetic change). Instead, they alter how the gene functions (epigenetic change). Epigenetic changes do not alter the DNA sequence; they change how your body reads the DNA sequence.

Intergenerational Trauma: Epigenetics and Inherited Emotional Stress (verywellhealth.com)

Possible causes 

• colonization

• enslavement

• cultural genocide, such as the loss of language, culture, and traditions experienced by the Indigenous peoples of North and South America

• forced migration, including the recently forced displacement of millions in Syria, Myanmar, and Ethiopia

• separation of children from family members, including forced attendance at Indian residential schools and the more recent separation of children and parents at the United States-Mexico border

• war

• famine and natural disasters

• indoctrination into a cult or abusive and controlling religious organization

• global or national crises, like the Great Depression

• genocide and ethnic cleansing, including the Holocaust, the Holodomor, and the Cambodian genocide

• experiencing or witnessing verbal and physical violence, sexual abuse, or emotional neglect

• the death, incarceration, or other loss of a parent

• systemic racism, discrimination, or oppression

• long-term financial hardship or poverty

Intergenerational Trauma: What It Is and How to Heal (healthline.com)

Valentines Day and Mental Health  

February is the month of love and romance surrounding

Valentine's Day. It’s nice to be able to treat loved ones but also 

remember to treat yourself. Not everyone gets to celebrate this day

with a significant other it might leave you feeling lonely and 

uninterested in valentines day but there are ways to fill your day 

with love surrounding yourself by loved ones, friends, family but

most importantly, learning to make you a priority.

Valentines Day Self-Care Activities 

• Being kind to others/ Letting them know how grateful you are to have them in your life

• Making yourself your favorite breakfast

• Treating yourself to a snack you love

• Have a soothing bath

• Get cozy and watch your favorite movie or tv show

• Try to get out of the house (go for a walk, do some errands etc)

• Write yourself a love letter for next Valentine's day write about the things you love about yourself and things your grateful for

• Do something that makes you happy explore new hobbies or ones you already enjoy

• Practicing Mindfulness (Focusing on the present moment rather then the past or future)

Mental Health Resources Brantford ON

Seniors Mental Health Outpatient and Outreach Programs (stjoes.ca)

Brant Assertive Community Treatment Team (Brant ACTT) (stjoes.ca)

 

Concurrent Disorders/Mental Health Case Management | St. Leonard's Community Services (st-leonards.com)

Home - Ontario Structured Psychotherapy West Region (ospwest.ca)

Home - CMHA Brant Haldimand Norfolk

Mental Health and Addictions - De dwa da dehs nye>s Aboriginal Health Centre

Get support with these mental health resources - Kids Help Phone

RPlaces Transition Centre     

Helping Ourselves through Peer Support & Employment (hopebrant.ca)