August Newsletter

When Stress Causes Your Life To Spin Out Of Control

Stress and anxiety can harm your physical and mental health.  Prolonged and chronic stress can lead to various health issues such as high blood pressure, heart problems, weakened immune function, digestive disorders and mental health conditions like depression and anxiety disorders.  Stress and anxiety can also have a negative impact on your sleep, increase the risk of substance abuse and impaired overall quality of life.     

Chronic Stress Can Have a Negative 
Impact on Your Health

Chronic stress can significantly impact both your mental and physical health. Your body is designed to respond to stress as a protective measure against immediate threats, such as predators. However, modern stress often arises from daily challenges like managing workloads, paying bills, or caring for family. These everyday pressures can sometimes trigger your body's stress response as if they were real threats.

When you experience stress, your body releases adrenaline, known as the "fight or flight" hormone, which speeds up your heartbeat, raises your blood pressure, and boosts your energy. This is a natural response to prepare you for action. Alongside adrenaline, your body also releases cortisol, a hormone that helps maintain heightened alertness. While cortisol is useful in short bursts, chronic stress can lead to prolonged elevated levels of this hormone. This can affect your immune system, suppress digestive and reproductive functions, and influence your mood, motivation, and sense of fear.

Once the stressor is removed, your adrenaline and cortisol levels should return to normal, and your heart rate, blood pressure, and other bodily functions should stabilize. However, if stress is persistent, your fight or flight response remains activated, leading to continuous exposure to cortisol and other stress hormones. This ongoing stress can disrupt nearly every system in your body.

This is Why Finding Healthy Ways to Cope With Life's Stressors is So Crucial

Everyone responds to stress differently. Genetics play a role in our stress reactions; some people are more predisposed to remain emotionally stable, while others may be more easily triggered into a "fight or flight" mode. Life experiences also influence how we handle stress. For instance, individuals who have faced trauma, neglect, or abuse during childhood often have a more intense reaction to stress.

You might have friends who seem unfazed by almost anything, while others react strongly to minor stressors. Most people fall somewhere in between these extremes.

While stress is an unavoidable part of life, you can manage its effects on you. Start by identifying the sources of your stress and learn to take care of yourself both physically and emotionally during stressful times.

Avoid unhealthy stress management methods, such as turning to alcohol, tobacco, drugs, or overeating. Instead, take proactive steps to control your stress rather than letting it control you.

Mastering stress management offers numerous benefits, including greater peace of mind, reduced anxiety, improved quality of life, better health, enhanced self-control and focus, and stronger relationships. Ultimately, effective stress management might even contribute to a longer and healthier life.

How Does Psychotherapy Help With 
Stress and Anxiety

Psychotherapy can be highly effective in managing stress and anxiety, offering various tools and strategies to help individuals navigate and reduce their symptoms. Here's how psychotherapy can assist:

1. Understanding the Root Causes

Exploration of Triggers: Psychotherapy helps individuals identify and understand the underlying causes and triggers of their stress and anxiety. By exploring past experiences, current stressors, and personal patterns, therapy can provide insight into why certain situations or thoughts provoke anxiety.

Self-Awareness: Through discussions with a therapist, individuals can gain a better understanding of their stress response and recognize how their thoughts and behaviors contribute to their anxiety.

2. Developing Coping Strategies

Cognitive Behavioral Therapy (CBT): CBT is a common approach used in psychotherapy to address stress and anxiety. It focuses on identifying and changing negative thought patterns and behaviors. By challenging irrational beliefs and replacing them with more balanced thoughts, individuals can reduce their anxiety and develop healthier coping mechanisms.

Mindfulness-Based Therapies: Techniques such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) teach individuals to stay present and manage stress more effectively. These approaches emphasize the importance of being aware of the present moment without judgment, which can help reduce anxiety and improve emotional regulation.

3. Enhancing Emotional Regulation

Emotional Expression: Psychotherapy provides a safe space for individuals to express and process their emotions. Talking about stressors and anxieties with a therapist can lead to emotional relief and a better understanding of one’s feelings.

Stress Management Skills: Therapists can teach various stress management techniques, such as relaxation exercises, deep breathing, and progressive muscle relaxation, to help individuals cope with stress more effectively.

4. Building Resilience

Problem-Solving Skills: Psychotherapy often includes teaching problem-solving skills to help individuals handle stressors more effectively. Learning how to approach problems systematically and develop practical solutions can reduce feelings of overwhelm.

Self-Esteem and Confidence: Therapy can help improve self-esteem and confidence, which can enhance an individual’s ability to handle stress. Building a stronger sense of self can make it easier to face challenges and manage anxiety.

5. Improving Relationships

Communication Skills: Therapy can help individuals develop better communication skills, which can improve relationships with family, friends, and colleagues. Stronger relationships can provide additional support and reduce feelings of isolation, which often accompany stress and anxiety.

Conflict Resolution: Learning effective conflict resolution strategies can help manage interpersonal stress and reduce anxiety related to relationships.

6. Addressing Co-occurring Issues

Dual Diagnoses: Many individuals with anxiety also experience co-occurring conditions such as depression or substance abuse. Psychotherapy can address these issues simultaneously, offering a comprehensive approach to mental health.

Integrated Treatment: Therapists can work with other healthcare providers to ensure that all aspects of a person’s mental and physical health are considered, leading to a more holistic treatment approach.

7. Promoting Lasting Health and Wellness

Relapse Prevention: For those who have experienced anxiety or stress in the past, therapy can help develop strategies to prevent relapse and manage future stressors more effectively.

Ongoing Support: Regular therapy sessions provide ongoing support and a consistent space to address new stressors or anxieties as they arise, promoting long-term mental well-being.

Psychotherapy offers a range of tools and techniques to help individuals manage stress and anxiety. By understanding the root causes of their symptoms, developing effective coping strategies, enhancing emotional regulation, and building resilience, individuals can achieve greater control over their mental health. Whether through CBT, mindfulness practices, or improving relationships, psychotherapy provides valuable support in reducing stress and anxiety, ultimately leading to a healthier and more balanced life.

Understanding The Opioid Crisis,

Drug Use and Abuse Surrounding Substances 

Opioids are a prescribed drug, prescribed by doctors, nurse practitioners and dentists. Medications such as Fentanyl, Hydromorphone, Oxycodone, Morphine and Codeine are typically prescribed to be used for pain management.

Opioid medications have been a cornerstone of pain management for decades, offering relief to millions who suffer from chronic pain or severe injuries. However, with their effectiveness comes the responsibility of using them wisely and understanding their potential risks.

We're increasingly seeing these substances being distributed and sold on the streets.  According to 2021 statistics, 88% of opioid overdoses in Canada occurred for the most part, in three provinces: BC, Alberta, and Ontario. The larger populations and higher rates of chronic homelessness in these provinces likely contribute to the severe impact of the opioid crisis there.  Middle-aged individuals between 20 and 59 years of age account for the majority of opioid-related deaths in Canada.

Men account for the majority of opioid-related hospitalizations (68%) and deaths (74%) because they are more likely to seek out and use opioids in risky ways. This includes obtaining opioids from illegal sources, exceeding recommended dosages, using more potent drugs like fentanyl, or deviating from the recommended method of ingestion. Women, on the other hand, may progress more quickly from opioid use to dependence, experience more severe emotional and physical consequences, and are more likely to misuse opioids after being prescribed to them.

Understanding Opioid Treatment

Opioids are a class of drugs that include prescription medications like Oxycodone, Hydrocodone, Morphine, and Fentanyl, as well as illegal substances like heroin. These drugs work by interacting with opioid receptors in the brain and spinal cord, which helps to block pain signals and produce feelings of euphoria.

For those dealing with acute pain from surgery or injury, or chronic pain conditions where other treatments have failed, opioids can provide significant relief. However, due to their potential for misuse and dependency, they should be prescribed and managed carefully.

When Are Opioids Prescribed?

Opioids are typically prescribed in cases where pain is severe and other pain management strategies have proven ineffective. They may be used for:

• Post-surgical pain relief
• Severe injury pain
• Pain from cancer or terminal illnesses
• Chronic pain conditions, such as osteoarthritis or fibromyalgia

Risks and Side Effects                                                                

While opioids can be effective in managing pain, they come with a range of risks & side effects

1. Dependency and Addiction:   Long-term use of opioids can lead to physical dependence, where your body becomes accustomed to the drug and requires it to function normally. In some cases, this can escalate to addiction, characterized by compulsive drug-seeking behavior.

2. Overdose:   Taking more opioids than prescribed, or combining them with other depressants, can lead to respiratory depression and overdose, which is a medical emergency.

3. Side Effects:   Common side effects include drowsiness, constipation, nausea, and dizziness. More severe effects can include confusion, shallow breathing, and in rare cases, allergic reactions.

Safe Use of Opioids

To minimize risks and maximize the benefits of opioid treatment, follow these guidelines:

1. Adhere to the Prescription:   Always use opioids exactly as prescribed by your healthcare provider. Do not adjust the dosage or frequency without consulting them.

2. Monitor and Report Side Effects:   Keep track of any side effects and discuss them with your healthcare provider. This can help them adjust your treatment plan as needed.

3. Avoid Mixing Substances:   Be cautious about consuming alcohol or other medications that depress the central nervous system while on opioids. Combining these substances can increase the risk of dangerous side effects.

4. Secure Storage:   Store opioids in a secure location to prevent misuse by others. Properly dispose of any unused medication.

5. Explore Alternatives:   Discuss non-opioid pain management options with your healthcare provider. These can include physical therapy, acupuncture, or other medications with fewer risks.

Support and Resources

Navigating opioid treatment can be challenging, but you don’t have to do it alone. Engage with support systems such as:

• Healthcare Providers:   Regular check-ins with your doctor can help manage your treatment effectively and address any concerns.
• Support Groups:   Both online and in-person groups can offer advice, share experiences, and provide emotional support.
• Counseling Services:   For those struggling with opioid dependency or addiction, counseling and behavioral therapies can be beneficial.

Psychology can play a crucial role in addressing

 the opioid crisis through a range of strategies aimed at prevention, treatment, and recovery. 

Here's how psychology can contribute to mitigating this crisis:

1. Understanding and Addressing Addiction

Behavioral Insights:   Psychologists study the behaviors and thought patterns associated with addiction. By understanding these patterns, they can develop targeted interventions to help individuals change their relationship with opioids.

Cognitive Behavioral Therapy (CBT):   CBT is a well-established treatment for addiction. It helps individuals identify and alter negative thought patterns and behaviors that contribute to substance misuse. CBT can be used to manage cravings, improve coping strategies, and address underlying issues such as anxiety or depression.

Motivational Interviewing (MI):   MI is a client-centered approach that helps individuals explore and resolve ambivalence about changing their behavior. This technique can enhance motivation for treatment and support individuals in making positive changes.

2. Prevention and Education

Public Awareness Campaigns:   Psychologists can help design and implement public health campaigns to raise awareness about the risks of opioid misuse and the importance of safe medication practices.

Education Programs:   By developing educational programs for schools, communities, and healthcare providers, psychologists can promote understanding of addiction, reduce stigma, and encourage early intervention.

Family Therapy:   Engaging families in prevention efforts can strengthen support systems and improve communication about substance use. Family therapy can help create a healthier home environment and reduce risk factors for addiction.

3. Enhancing Treatment Programs

Integrated Care Models:   Psychologists can work alongside medical professionals in integrated care models to provide holistic treatment for individuals with opioid use disorder. This approach ensures that both physical and mental health needs are addressed simultaneously.

Relapse Prevention:   Psychological strategies can be employed to help individuals maintain their recovery and prevent relapse. Techniques include developing coping skills, creating a relapse prevention plan, and addressing triggers.

Personalized Treatment:   Psychologists can help tailor treatment plans to the individual’s unique needs, considering their psychological, social, and environmental factors. This personalized approach increases the likelihood of successful outcomes.

4. Supporting Recovery and Reintegration

Recovery Coaching:   Psychologists can provide support through recovery coaching, helping individuals set and achieve personal goals, manage stress, and navigate the challenges of reintegration into society.

Addressing Co-occurring Disorders:   Many individuals with opioid use disorder also experience co-occurring mental health conditions, such as depression or anxiety. Psychologists can offer specialized treatment for these conditions, improving overall outcomes.

Community Support:   Engaging in community-based programs and support groups can foster a sense of belonging and provide ongoing support. Psychologists can facilitate or participate in these groups, offering valuable insights and encouragement.

5. Research and Policy Advocacy

Research Contributions:   Psychologists contribute to research on addiction treatment, prevention strategies, and the effectiveness of various interventions. Their findings can inform best practices and drive improvements in treatment approaches.

Policy Advocacy:   Psychologists can advocate for policies that support addiction treatment and prevention, reduce barriers to care, and promote public health initiatives. Their expertise can help shape effective and compassionate approaches to addressing the opioid crisis.

Psychology  and Psychotherapists offers valuable tools and approaches to combat the opioid crisis, from understanding and treating addiction to preventing misuse and supporting recovery.  By integrating psychological principles into treatment and prevention efforts, we can make a significant impact on this pressing public health issue.

If you or someone you know is struggling with opioid use, consider reaching out to a mental health professional for support and guidance. Together, we can work towards a healthier, more informed approach to managing and overcoming addiction.

Remember, you have options and support available to help you manage pain safely and effectively. If you have any questions or concerns about opioid treatment, don’t hesitate to seek professional advice.